Hyrox Training Plan: A Free Workout Plan to Get Hyrox Ready

Ready to crush Hyrox? This 12-week training plan is designed to help you build the strength, endurance, and mental toughness needed to dominate this challenging functional fitness competition. Whether you’re a seasoned athlete or a complete beginner, this comprehensive program will guide you toward your goal of completing Hyrox with confidence.

Hyrox is a global fitness event for anyone who’s ready to take on the challenge. It offers different categories, age groups, regressions, and alternatives for participants who may need modifications for certain exercises.

The event consists of eight functional exercise stations, each followed by a 1km run. These exercises include SkiErg, rowing, burpee broad jumps, wall balls, and other tough movements. Not only does this test your strength, but it also pushes your endurance and mental toughness, much like running a marathon.

Like any sports event, it's possible to do Hyrox without training, but we wouldn't recommend it. While Hyrox is accessible to all fitness levels, it’s still a tough challenge that tests both cardiovascular and muscular endurance. The combination of running and functional exercises can quickly wear you out. After completing your first run, you’ll be working in a fatigued state, making each station and run more demanding. Training gives you the best shot at finishing the course in a solid time while minimizing the risk of injury.

Absolutely! Hyrox is a great fitness competition for beginners because the exercises, while challenging, are technically simple and easy to practice. The same exercises are used in every competition, making it straightforward for beginners to train and learn the fundamental movement patterns.

If you're not sure where to start, joining a specialized Hyrox class is one of the most effective and easiest ways to prepare for the event. Led by experienced Hyrox coaches, these sessions are designed to boost your speed, strength, and endurance, ensuring you progress safely and efficiently. Plus, you'll get personalized tips on technique and performance from seasoned Hyrox experts.

However, if you prefer to train on your own, the workout plan below will help you get in shape for the event.

A Hyrox training program should combine various types of exercises to improve overall fitness and functionality. This is known as hybrid training, which blends strength work, endurance exercises, and high-intensity challenges to boost strength, stamina, power, and agility—helping athletes handle a wide range of physical challenges.

Here are some key components to include in your Hyrox training plan:

• Running: Hyrox is often referred to as a "runner's game." Mix up your running with intervals, speed work, and long-distance runs to build endurance and improve both lactic and aerobic fitness.

• Compromised Workouts: After your first run, you’ll be in a fatigued state, so it’s important to train with this in mind. Add HIIT finishers at the end of your runs to mimic this tired feeling. Some examples include:

• AMRAP (As Many Reps As Possible): Perform a set of exercises for a set amount of time, aiming to complete as many rounds as possible.

• EMOM (Every Minute on the Minute): Perform a set of exercises at the start of each minute, then rest for the remainder of the minute until the next round. Grip Strengthening: Grip strength is often overlooked, but it’s crucial. Include heavy barbell exercises or farmer’s carries to strengthen your grip.

• Simulations: Create your own versions of the event’s exercises. You don’t have to replicate the exact eight exercises—mix it up while targeting the key muscle groups needed for Hyrox.

• Strength Training: Break down each event exercise and focus on isolating the muscles that need to be strengthened. For example, sled pulls require not only back strength but also strong hamstrings and quads.

By incorporating these components, you'll be well on your way to improving your performance and crushing your Hyrox goals!

This is a 12 week training plan made up of three cycles of four week blocks, aimed to build up to peak performance before your competition.

On the third and final cycle, week 4 is a deload week, following the same format but with lighter loads to allow recovery.

Monday: endurance

4 rounds as fast as possible

• 400m ski erg
• 20 barbell thrusters
• 20 over the bar burpees
• 20 Romanian deadlifts

Tuesday: endurance

45 minutes AMRAP

• 50m sled push
• 50m sled pull
• 50m run
• 40 wall balls

Wednesday: performance

2 rounds all out

• 500m run
• 30 barbells squats
• 500m run
• 30 barbell rows
• 500m run
• 30 Romanian deadlifts
• 500m run

AMRAP Unbroken wall balls

Thursday: active recovery

• 5km easy run

Friday

• Rest

Saturday: running

Running interval training

• 1km run
• Rest/walk for equivalent time

8 rounds

Sunday

• Rest

Monday: strength

Core

• 50 plank lateral dips
• 50 jack knives
• 50 superman

Lower body: 4 rounds

• 100m sandbag walking lunges
• 50m sled push
• 100 sandbag RDL clean and squats

Tuesday: endurance

Round 1: 10 minutes alternating

• 300m ski erg
• 300m bike

Round 2: 10 minutes

• 10 dumbbell devil press
• 10 dumbbell renegade rows
• 10 dumbbell squat and press
• 10 dumbbell bent over row
• 20m farmer's carry

Round 3: 10 minutes

• 10 dumbbell cleans
• 10 kettlebell swings
• 10 dumbbell snatches
• 20 plank pull throughs

Wednesday: strength

Core

• 50 knee or leg raises
• 50 butterfly sit ups
• 50 Russian twists

Upper body AMRAP, 90 seconds rest between sets

• 25 barbell push press
• 25 over the bar burpees
• 25 bent over rows
• 25 over the bar burpees
• 25 upright rows
• 25 over the bar burpees

Finisher

• 3x 1km run

Thursday

• Rest

Friday: simulation

• ½ simulation

Complete first four stations of course at race pace, alternating with 4x 1km runs

Saturday

• Rest

Sunday: running

• Zone 2 run

5km at zone 2 (moderate intensity, able to hold a conversation)

Monday: strength

Full body, low intensity

• 300m row
• Bench press - 4x15-20 reps
• Barbell squats - 4x15-20 reps
• Assisted pull ups - 4x15-20 reps
• Barbell squats - 4x15-20 reps
• Barbell shoulder press - 4x15-20 reps
• Hollow body rocks - 2-3 mins AMRAP

Tuesday

• Rest

Wednesday: strength

Full body, low intensity

• 300m row
• Bench press - 4x15-20 reps
• Barbell squats - 4x15-20 reps
• Assisted pull ups - 4x15-20 reps
• Barbell squats - 4x15-20 reps
• Barbell shoulder press - 4x15-20 reps
• Hollow body rocks - 2-3 mins AMRAP

Thursday: performance

5 minute EMOM

• 100m ski erg

4 circuits

• 10m walking lunges
• 10 push ups
• 10 squat jumps
• 10 military planks

Finisher

• 50m speed sled push

Friday

• Rest

Saturday: running

Running interval training

• 1km run
• Rest/ walk for equivalent time
• 8 rounds

Sunday: performance

5 mins EMOM

• 100m ski erg
• 4 circuits
• 10m walking lunges
• 10 push ups
• 10 squat jumps
• 10 military planks

Finisher

• 50m speed sled push

Monday

• Rest

Tuesday: strength

Warm up

• Easy 300m row

Circuit - 40 second intervals AMRAP:

• Dumbbell walking lunges
• Dumbbell renegade rows
• Front rack squat
• Bent over dumbbell row
• 20m farmer's carry
• Dumbbell devil's press
• Dumbbell push press
• Dumbbell RDLs

Wednesday

• Rest

Thursday: strength

Warm up

• Easy 300m row

Circuit - 40 second intervals AMRAP

• Dumbbell walking lunges
• Dumbbell renegade rows
• Front rack squat
• Bent over dumbbell row
• 20m farmer's carry
• Dumbbell devil's press
• Dumbbell push press
• Dumbbell RDLs

Friday: simulation

• ½ simulation

Complete last four stations of the course, including 4x 1km runs On third cycle, use this as an additional rest day

Saturday: active recovery

• 5km easy run

Sunday

• Rest

Here are some tips to help you maximize your training and perform at your best on race day:

Track Your Progress:

Use a smartwatch to monitor your times during training. This will help you track your improvements and make sure you don’t overexert yourself leading up to race day.

Enjoy It:

Training can get tough, but focusing on the process and your progress will help you stay motivated and make the journey more enjoyable.

Schedule Your Training:

If sticking to a regular training routine is tough, try adding your sessions to your calendar. This will help you stay accountable and make your workouts a priority.

Participate or Spectate:

Attending or watching a Hyrox event is one of the best ways to learn. Don’t be afraid to ask questions and soak in all the experience.

Arrive Early:

On race day, aim to arrive early. This gives you plenty of time to get settled, avoid rushing if anything goes wrong, and helps you stay relaxed before the start.

Race Day Nutrition:

Stick with the foods you’ve been eating during training. Don’t change your diet right before the event, as this could mess with your stomach or energy levels.

Develop and Improve:

After completing your first Hyrox race, challenge yourself to improve your speed and endurance for the next one. Check out our guide on how to improve your Hyrox time here.

Kick off your training strong by joining your nearest Pure Fitness and making the most of our wide range of high-quality equipment to support you on your Hyrox journey.