EXEMPLARY 12 WEEK TRAINING PLAN

PRO-LEVEL
EXEMPLARY 12 WEEK TRAINING PLANS
TERMINOLOGY, METHODOLOGY + EQUIPMENT

01 | Planning of Training 03 | Methodology 04 | Equipment

TRAINING BLOCKS HYROX FOUNDATION MINIMUM REQUIREMENTS

WEEK 01- 04 BASE • 20-40 minutes • Sled + Rope

• Basic Daily Workout • Kettlebells
WEEK 05- 08 PACE
• Manageable sets and volume • Dumbbells
WEEK 09- 10 ACCELERATE
• Ski Erg and/or Row Erg
WEEK 11 PRIME HYROX COMPLETE • Wall Ball
WEEK 12 RACE
• 40-60 mins+ OPTIONAL ADDITIONAL
• High volume
02 | Programs • Big Sets • Sandbags
• Designed to replicate HYROX Race intensity • Air Bike or Bike Erg
TARGET GROUPS • Mental and Physical race prep • Barbell/Squat Rack
• Pull Up Bar
BEGINNER • No HYROX Experience HYROX ENGINE • TRX or Low Rings
• Minimal or zero weightlifting • 24/20” Box
experience • Includes work:rest ratio
• 10k Run Time > 1 hour • Focus on pace and/or speed
(Women & Men) • Repeating sets designed to develop pacing abilities
• Range between high and low intensity in each workout
OPEN • No HYROX Experience needed
• Understands basic strength/
weightlifting movements HYROX POWER
• 10k Time < 1 hour
• For quality, not for time
(Women & Men)
• Focus on lower rep ranges with rest as needed
PRO • Current Experienced Athlete/HYROX • Basic weightlifting movements and accessory work
Experience
• Currently on a strength specific HYROX AEROBIC
program
• 10k Time < 45 Mins Women + • Conversational Effort
< 40 Mins Men • 40-60 Minutes in Duration
• Minimal change in effort throughout
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01
HYROX FOUNDATION HYROX AEROBIC HYROX FOUNDATION HYROX POWER HYROX FOUNDATION
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT
4 RFT: 45-60 Minutes Run 4 RFT: 4x For Time: 3 Rounds
Goblet Squat x 20
500m Row 50ft Sled Push- AHAP DB Bench Press x 15 800m-400m-200m Run
Finish with 6x 20 Second Chin Ups x Failure
BASE
15 KB Deadlifts Strides 400m Run Max Bike Sprint x 30 sec 30-20-10
(70/53lbs or 32/24kg x 2) 90 sec Rest
15 Headcutters Alt DB Snatch
20 Wall Balls (70/53lbs or 32/24kg) 4x
(20/14lbs or 9/6kg) Bulgarian Split Squats x 10 Goblet Squat
Each Leg
100m Farmer Carry DB Shoulder Press x 15 Goblet Lunge
(70/53lbs or 32/24kg x 2) DB Curls x 12 Each 50ft/12.5m Sled Push after
200m Loaded Carry each round
(100m Front Rack/
100m Farmers Carry)

NOTES NOTES NOTES NOTES NOTES

Pay attention to pace on row, Conversational pace AHAP = As Heavy As Possible This is for quality, not for time Workout is 3 rounds total, with
stay consistent descending reps each round
During strides, start slow and Headcutters should be heavy Choose weights where the last (Sled Push remains the same
KB Deadlifts should be heavy build to sprint effort for the last enough where you may need to 3 reps are very challenging throughout)
but done in 1 set 6-10 steps break into 2 sets
If unable to do chin ups, do TRX Round 1:
Wall Balls should be unbroken or Ring Rows 800m Run and 30 reps of each
Movement
Go heavier on Farmers Carry if Movements are meant to be
desired done one after the other with Round 2:
minimal rest. Rest 90 seconds 400m Run and 20 reps of each
after each round Movement
On the loaded carry, use the Round 3:
same weight for both. Hold KBs 200m Run and 10 reps of each
or DBs in front rack position for Movement
the first 100m, then switch to a
farmer carry hold for the
second 100m
Rest as needed throughout
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02
HYROX FOUNDATION HYROX AEROBIC HYROX FOUNDATION HYROX POWER HYROX FOUNDATION
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT
25 Min AMRAP: 50-60 Minutes: 4 RFT: For 16 Minutes: For Time:
5-10-15-20-25-etc 5:00 Minute Bike 400m Run 100 Cal Row 30-20-10
BASE
KB Deadlift 5:00 Minute Row 10 DB Thruster Every 2:00 Minutes Alt DB Snatch
(70/53lbs or 32/24kg x 2) (50/35lbs or 10 x Bench Press
5:00 Minute Ski 22.5/17.5 kg x 2) 50ft/12.5m Sled Pull
KB/DB Front Rack Lunge 4x (Arms Only)
(70/53lbs or 32/24kg x 2) 12 Burpee Broad Jump 25 Back Squats
(Unbroken) *200m Farmers Carry after
10-20-30-40-50-etc 10 Cal Bike Sprint each round (70/53lbs or
2:00 Minutes Rest after 32/24kg x 2)
Wall Balls each round
(20/14lbs or 9/6kg) 400m Suitcase Carry
*200m Run after each (Switch arms as needed)
Round

NOTES NOTES NOTES NOTES NOTES

Continue up the ladder until Work for 50-60 minutes total DB Thrusters should be 100 Cal Row should be a 3 Rounds total
you reach 25 minutes unbroken, but they should be moderate pace
Pay attention to pace heavy enough where you DB Snatch reps decrease each
200m Run does not change throughout and stay couldn’t do 5 more Stop every 2 Minutes and round
throughout consistent Foundation 10 x Bench Press.
Plant hands close to feet in (Build each round) Sled Pull should be AHAP, no
Round 1: Conversational pace, but you order to maintain the Burpee walking back
5 KB DL/5 FR Lunge/10 should break a sweat Broad Jump standard Back squats should be
Wallballs/200m Run unbroken, build each round Farmer Carry should be heavy
enough where you need to
Round 2: Go immediately into the 10 Cal break at least 1 time during
10 KB DL/10 FR Lunge/20 Bike Sprint each 200m
Wallballs/200m Run
Suitcase Carry: Switch arms as
Round 3: needed but don’t come to a
15 KB DL/15 FR Lunge/30 Foundation stop at any point
Wallballs/200m Run--etc
 12 WEEK TRAINING PLAN // PRO-LEVEL
BEGINNER-LEVEL

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03
HYROX FOUNDATION HYROX AEROBIC HYROX FOUNDATION HYROX POWER HYROX FOUNDATION
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT
For Time: 50 Minutes For Time: 4x 4 RFT:
Progressive Run Barbell RDL x 8
50-40-30-20-10 100m Farmer Carry DB Split Squat Jump x 10 20 DB Front Rack Lunge
Increase pace every 10 100ft/25m Sled Sprint (50/35lbs or
BASE
Wall Balls Minutes so last 10 Minutes 21-18-15-12-9-6-3 1:30 Minutes Rest 22.5/17.5 kg x 2)
(20/14lbs or 9/6kg) is fastest/hardest effort
DB Hang Clean* 4x 15 HR Push Ups
21-18-15-12-9 Bench Press x 20
DB Push Press* KBS x 20 10 Cal Ski
KBS 10 Cal Ski Sprint
(70/53lbs or 32/24kg DB Front Squat* 1:30 Minutes Rest 3 Wall Walks
*400m Run after each *(50/35lbs or
round 22.5/17.5 kg x 2)
*Every time you break on
Wall Balls, Foundation 10
Burpees

NOTES NOTES NOTES NOTES NOTES

5 Rounds, reps decrease each If you have a GPS watch with 7 Rounds total For quality, not for time Lunges should be unbroken
round your pace, use it and take
splits to record data Each round starts with a 100m Build RDL weight Push Ups should be STRICT:
400m Run remains the same Farmer Carry No sagging core, hips and
The last 10 mins should feel DBs should be light for Split shoulders in line
A break on Wall Balls is any harder than race effort This will be grippy! Squat Jump
time movement stops or ball HR = Hand Release at bottom
drops Use the same weight Sled Push: Use 50% of the of push up
throughout for all movements weight you normally use in
Round 1: training Wall Walks:
50 Wall Balls/21 KBS/400m Run
Rest after each Foundation • Start on ground with feet
Round 2: round against wall.
40 Wall Balls/18 KBS/400m
Run Bench Press: Build each round • Push up and walk hands
towards the wall and feet
Round 3: Movements should be back to up the wall.
30 Wall Balls/15 KBS/400m back with rest after each round
Run—etc • Don’t arch back, keep
neutral pelvis
(+ penalty burpees if you break
on wall balls) • Get nose as close to the
wall as possible while
maintaining technique
 12 WEEK TRAINING PLAN // PRO-LEVEL
BEGINNER-LEVEL

WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

04
HYROX COMPLETE HYROX ENGINE HYROX FOUNDATION HYROX AEROBIC HYROX FOUNDATION
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT
For Time: 1 Mile Run Warm Up 4 RFT: 4x 30 Minutes AMRAP:
Split Squat x 10 each
30-20-10 12 x 200m Runs 400m Ski/Row KB Deadlift x 20 3-6-9-12-15-etc
at 90% Effort DB Bench Press x 20
BASE
DB Push Press 400m Run 1:00 Minute Rest KBS
(50/35lbs or 1:00 Minute Easy Jog (70/53lbs or 32/24 kg)
22.5/17.5kg x 2) between Runs 100ft/25m Sled Push AHAP 4x
10 Cal Ski Headcutter
10-10-10 1 Mile Cool Down 5-8 Strict Pull Ups (70/53lbs or 32/24 kg)
50ft/12.5m Sled Pull
Strict Pull Up 1:00 Minute Rest Burpee Broad Jump
30-20-10 *10 Cal Sprint after each
round (any machine)
Alt DB Snatch
*800m Run after each
Round

NOTES NOTES NOTES NOTES NOTES

3 Rounds, decrease reps Each effort should be a build to Ski/Row: Moderate Pace For Quality, not for time Continue ascending rep ladder
EXCEPT Strict Pull Ups and 90% effort until 30 mins are up
800m Run remain the same Run: Race Pace Split Squat: Foundation all 10
Focus on quick turnover reps on one leg before Each movement (except for
Sub inverted bar rows for strict Sled Push: Sled should be As switching to the other. Feet Cals) should increase by 3 reps
pull ups if needed Recovery job should be super Heavy As Possible should remain planted in lunge each round
slow/easy if not walk for entirety of set
Round 1: Each round should end with a
30 DB Push Press/10 Strict Pull KB Deadlift and DB Bench 10 Cal Sprint
Ups/30 Alt DB Snatch/800m Press should be unbroken
Run Round 1:
Modify strict pull ups to 3 KBS/3 Headcutter/3 Burpee
Round 2: inverted bar rows if needed Broad Jump/10 Cal Sprint
20 DB Push Press/10 Strict Pull
Ups/20 Alt DB Snatch/800m Sled Pull should be arms only Round 2:
Run etc 6 KBS/6 Headcutter/6 Burpee
Rest at the end of each round Broad Jump/10 Cal Sprint
Round 3:
9 KBS/9 Headcutter/9 Burpee
Broad Jump/10 Cal Sprint
… etc
 12 WEEK TRAINING PLAN // PRO-LEVEL
BEGINNER-LEVEL

WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

05
HYROX FOUNDATION HYROX ENGINE HYROX AEROBIC HYROX ENGINE HYROX COMPLETE
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT
For Time: 6 x 4 Min AMRAP: E2MOM: 6 x 400m Run For Time:
4:00 Minutes on/
30-25-20-15-10 2:00 Minutes off 5000 Meters Row 2:00 Minutes Rest after 1000 Meters Row/Ski
each Run
PACE
Cal Ski 400m Run 5 x Burpee Over Rower 4x
150ft DB Lunge
HR Push Ups 12 Headcutters (50/35lbs or
(70/53lbs or 32/24 kg) 22.5/17.5 kg x 2)
DB Push Press 25 Wall Balls
(50/35lbs or Max Cal Bike (20/14lbs or 9/6kg)
22.5/17.5 kg x 2) 400m Run
100/75 Cal Bike
KB Deadlift
(50/35lbs or *Accumulate 350ft/100m
22.5/17.5 kg x 2) Sled Push throughout

NOTES NOTES NOTES NOTES NOTES

Push Ups should be STRICT: Each round should be a Starting at 0:00, Foundation Each 400m should be faster The 1000m Row or Ski is to be
No sagging core, hips and 90% effort 5 Burpees over the rower than race pace done once as a buy in
shoulders in line
Goal is pacing and consistency Continue rowing until you reach Record each 400m split The 100/75 Cal Bike is to be
HR = Hand Release at bottom across rounds 5000m while stopping every done once as a cash out
of push up 2 minutes on the minute to do Log results and note changes
Headcutters should be 5 Burpees over the rower in pace, what you are able to DB Lunges can be done as
Option to go heavier on unbroken hold, etc. Front Rack or to your sides
KB Deadlift
Score = Number of Cals The goal should be to find what The Sled Push can be broken
Expect to break up sets pace you can maintain without up in any way throughout
leaving anything in the tank
Weight on the sled should be
AHAP (As Heavy As Possible)
 12 WEEK TRAINING PLAN // PRO-LEVEL
BEGINNER-LEVEL

WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

06
HYROX FOUNDATION HYROX ENGINE HYROX AEROBIC HYROX ENGINE HYROX COMPLETE
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT
3 RFT: 20 Minutes Alt EMOM 60 Minutes Run 3 Rounds: 1:00 Minute For Time:
(50 sec on/10 sec off) on/1:00 Minute off
200m Farmer Carry Within the 60 Minutes 100/75 Cal Bike or Ski
(70/53lbs or 32/24kg x 2) Front Rack KB Lunge window, Foundation 2x 15 Sled Push
PACE
(53/35lbs or 24/16kg x 2) Min Pick Ups 100 Back Squat
15 KBS Sled Pull (135/95lbs or 60/45kg)
(70/53lbs or 32/24kg) Strict Pull Ups/Push Ups
DB Box Over 1 Mile Run
30 Goblet Squat 200 Meters Run
(70/53lbs or 32/24kg) Headcutter 100 KBS
Rest (70/53lbs or 32/24kg x 2) (53/35lbs or 24/16kg)
400 Meters Ski or Row
Push Ups 100/75 Cal Bike or Ski
100 Headcutters
(53/35lbs or 24/16kg)
*Every break complete
100m Farmer Carry
(70/53lbs or 32/24kg x 2)

NOTES NOTES NOTES NOTES NOTES

Use the same weight Alternate movements each The 15 Minute pick ups can be 1 Minute at each movement Back Squats: Choose a weight
throughout: 1 KB for KBS and minute done at any time station that you can get at least a set
Goblet Squat/2 KBs for of 30 unbroken while fresh
Farmers Carry Work 50 seconds, use the 10 Pace should be lactate Alternate movements
seconds rest to transitition threshold hold, or a pace you KBS and Headcutter weight
Farmers Carry weight should can maintain for 15 minutes 1 Minute rest between each should be slightly lighter than
be heavy enough where you Do a max set of strict pull ups just below the point of usual
need to set the KBs down 1-2 followed by push ups in the discomfort You should be working HARD
times time remaining the entirety of the minute Every time you break, complete
100m Farmers Carry
If you are unable to do strict (Only applies for back squat,
pull ups, do push ups only KBS, and Headcutters)
It is considered a break on
back squats if you put the bar
down
It is considered a break on KBS
and Headcutters if movement
stops
 12 WEEK TRAINING PLAN // PRO-LEVEL
BEGINNER-LEVEL

WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

07
HYROX FOUNDATION HYROX ENGINE HYROX ENGINE HYROX FOUNDATION HYROX COMPLETE
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT
For Time: 5 x 3:00 Minutes AMRAP: 4 x 1 000m Run 0:00 - 12:00 Minutes 3x
3:00 on/3:00 off at Race Pace AMRAP: 30/20 Cal Bike
30-25-20-15 15 Wall Balls 100ft/25m Sled Push
10 Devils Press 2 Minutes Rest after each (20/14lbs or 9/6kg) (AHAP)
PACE
KB Deadlift (53/35lbs or 24/16kg x 2) 50ft/12.5m BBJ
(70/53lbs or 32/24kg x 2) 12 DB Push Press 400m Run
6 Burpee Box Jump Over (53/35lbs or 24/16kg x 2)
DB/KB Lunge Into:
(53/35lbs or 24/16kg x 2) Max Cal Bike 9 Cal Ski
3x
Headcutter 12:00 - 22:00 // AMRAP: 30/20 Cal Ski
(70/53lbs or 32/24kg) 50ft/12.5m Sled Push AHAP 20 KB Deadlift
(70/53lbs or
100m Farmers Carry 200m Run 32/24kg x 2)
(70/53lbs or 32/24kg x 2) 100m Farmers Carry
22:00 - 30:00 // AMRAP: (70/53lbs or
8 Headcutters 32/24kg x 2)
(70/53lbs or 32/24kg) 25 Wall Balls
(20/14lbs or 9/6kg)
10 Burpees

NOTES NOTES NOTES NOTES NOTES

Weight should be the same for Devils Press should be done in Record each 1 000m Split Each AMRAP goes immediately Focus on consistent and
KB Deadlift and Farmer Carry 1:30 Minute or less (lower reps into the next steady pace throughout BBJ
if needed) Log results and note changes
Lunges can be done with a in pace, what you are able to Sled Push should be AHAP (As KB Deadlift and Farmers Carry
front rack hold or to the sides Each round should be a sprint hold, etc. Heavy As Possible) weight should be the same
effort
Headcutter: Use one of the KBs The goal should be to find what Focus on going right into the Go unbroken on Wall Balls
you used for the Farmers Carry Goal is to find a pace where pace you can maintain without run
and Deadlift you can go HARD but maintain leaving anything in the tank
while having a 1:1 work/rest ratio Rest if needed AFTER the run,
not between sled and run
Score = Cals (stay consistent)
Headcutters should be done
unbroken
 12 WEEK TRAINING PLAN // PRO-LEVEL
BEGINNER-LEVEL

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08
HYROX FOUNDATION HYROX ENGINE HYROX ENGINE HYROX ENGINE HYROX COMPLETE
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT
5 RFT: E2MOM x 10 8 x 400m Run Every 3:30 Minutes x 5 3 RFT:
50ft/12.5m Sled Pull 50ft/12.5m Sled Push 2 Minutes Rest after each 30 Wall Balls 500m Ski/Row
PACE
12 Alt DB Snatch 200m Sprint 200m Sprint 100ft/25m Goblet Lunge
(53/35lbs or 24/16kg) (53/35lbs or 24/16kg)
Rest in time remaining Rest in time remaining
25 Wall Balls 100m Farmers Carry
(14/10lbs or 6/4 kg) (70/53lbs or 32/24kg x 2)
200m Ski 1000m Run
*Accumulate 350ft or 100m
Sled Push or Pull
throughout

NOTES NOTES NOTES NOTES NOTES

Sled Pull: The focus is getting used to Challenge yourself to see what Focus is SPEED Lunges can be front rack hold
Practice both walk back running immediately after the you’re capable of or KB/DBs to your sides
method and arms only. Adjust sled Wall Balls unbroken
weight as needed Push the pace on these 400m Sled Push or Pull can be
Run what “feels” like a sprint Runs No rest, immediately into the broken up throughout, as long
Wall Balls should be unbroken after the sled push 200m Sprint as you reach the designated
Keep track of your splits and distance total
see where you fall off
Goal should be to find your
breaking point
 12 WEEK TRAINING PLAN // PRO-LEVEL
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09
HYROX ENGINE HYROX COMPLETE HYROX ENGINE HYROX ENGINE HYROX COMPLETE
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT
5 Rounds: For Time: 12 x 200m Run Max Effort Every 5:00 Minutes x 6 For Time:
500m Run 50-40-30-20-10 1:30 Minute Rest after each 15/10 Cal Bike 50-30-10
ACCELERATE
*Movement Cal Ski 50ft/12.5m Sled Push Cal Bike
2:00 Minutes Rest DB Push Press 200m Run Wall Balls
(50/35lbs or 22.5/17.5kg) (20/14lbs or 9/6kg)
*Round 1: 500m Ski
Alt DB Snatch Rest in time remaining Dual KB Front Rack Lunge
*Round 2: 40 BBJs (50/35lbs or 22.5/17.5kg) (53/35lbs or 24/16kg x 2)
*Round 3: DB Front Squat DB Push Press
200m Farmers Carry (50/35lbs or (50/35lbs or
(70/53lbs or 32/24kg x 2) 22.5/17.5kg x 2) 22.5/17.5kg x 2)
*Round 4: 50 Sandbag *800m Run after each
Lunge (30/20kg) round
*Round 5: 75 Wall Balls
(20/14lbs or 9/6kg)

NOTES NOTES NOTES NOTES NOTES

Focus is on run pace Steady pace Each 200m should be a build to Focus on running immediately Steady pace throughout
sprint after the sled push and on
Each round starts with a 500m Break up DB Movements as speed/turnover of your legs Record 800m run splits to see
Run needed Start at 80% effort for first variance per round
100m, build to sprint for the The runs won’t feel fast but see
Take splits of each run remainder what your legs can do while
compromised
Each run should feel like a race Record splits
pace effort
The movement will change
each round
Do the movement that
corresponds to the round
 12 WEEK TRAINING PLAN // PRO-LEVEL
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HYROX ENGINE HYROX COMPLETE HYROX ENGINE HYROX ENGINE HYROX COMPLETE
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT
8 Rounds: 4 RFT: 6 x 400m Run HARD 5 Rounds: For Time:
400m Run 1 000m Run 2:00 Minutes rest after 15 Cal Bike 1000m Ski
each Run
ACCELERATE
25 Reps* 100ft/25m Sled Push 10 Burpee Broad Jumps 1000m Row
2:00 Minutes Rest 40 Back Rack 30 Wall Balls 1000m Run
Walking Lunge
*Round 1: Wall Balls 15 Cal Bike 75 Goblet Squat
(20/14lbs or 9/6kg) (70/53lbs or 32/24kg)
1:00 Minute Rest
*Round 2: DB Lunge 75 KBS
(70/53lbs or 32/24kg)
*Round 3: KB Deadlift
50 Headcutters
*Round 4:
DB Front Squat) 50 Burpee Broad Jump
*Rounds 5-8: Repeat 50 Cal Bike
100m Sled Push

NOTES NOTES NOTES NOTES NOTES

Focus is on run speed 1 000m runs should feel like Don’t hold back on these 400m Each round is an 80-100% Partition reps in any way, in any
race effort runs effort order
Record splits for each, try to
stay consistent but aim for Sled Push should be AHAP (As See where you can hang and Wall Balls should be unbroken Goal is completion in 50
faster than race pace Heavy As Possible) where you fall off Minutes or less
PUSH on the bike but pay
Do 25 reps of the For Lunges, choose any way to Record Splits attention to RPM and don’t fall Use the same KB weight
corresponding movement add weight on back (Sandbag, off throughout
immediately after the run barbell, etc)
Adjust weight as needed
You will go through each If using a Barbell, go heavy throughout
movement 2x total enough that you’d break after
20 reps
2:00 Minutes Rest after each
round
 12 WEEK TRAINING PLAN // PRO-LEVEL
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11
HYROX COMPLETE HYROX FOUNDATION HYROX ENGINE HYROX AEROBIC HYROX COMPLETE
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT
3 RFT: 25 Min AMRAP: 4 x 800m Run at Race Pace 40-60 Minutes Run 5 Rounds:
35 Cal Bike 100ft/25m Sled Push 2:00 Minutes rest after 6 x 1:00 Minutes Pickup 800m Run
each Run
PRIME
400m Run 500m Run or Row 2 Minutes Easy between *Choose 5 HYROX Stations
each Run you’d like to run through
30 Sandbag Lunge 20 Wall Balls
(30/20 kg) (20/14lbs or 9/6kg)
500m Ski
100m Farmers Carry
(70/53lbs or 32/24kg x 2)

NOTES NOTES NOTES NOTES NOTES

Watch RPM on bike and stay This should be a moderate These should feel fresh Foundation 6 x 1 Minutes Pick Choose any 5 HYROX Race
consistent Recovery Pace Up/2 Minutes Easy at some Movement Standards
Run at what you feel is race point during the run
If you have no sandbag, use DB Stay steady and consistent pace Go in race order
or Barbell on back The pickup can be hard or
Run or Row, depending on what Record Splits moderate depending on how Goal should be race pace or
100m Farmer Carry should be you’re feeling for the day you’re feeling race feel
unbroken
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HYROX FOUNDATION HYROX AEROBIC HYROX ENGINE HYROX AEROBIC HYROX AEROBIC
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT
4 RFT: 40 Min AMRAP 8x 45 Minutes Easy Run OPTIONAL:
Machine Cals: 200m Build to sprint
500m Row 10 Burpee Broad Jump 20-30 Minutes
10-15-20-25-30-etc 1:00 Minute Rest Shake Out Run
RACE
20 KB Deadlift
(70/53lbs or 32/24kg x 2) Rotate between
Ski/Bike + Row
100m Farmer Carry
(70/53lbs or 32/24kg x 2)
50ft/12.5m Sled Pull

NOTES NOTES NOTES NOTES NOTES

Moderate Pace Moderate Pace These should feel fresh This should be a “Feel good” Totally optional depending on
Jog. how you’re feeling
Practice different types of sled Go by feel, if you feel good and Build to a sprint
pull technique: arms only, full want to add intensity Option to switch to Row, Ski or Only if you think your legs will
body, walk back Adjust the number of Burpee Bike benefit from a quick/easy run
Do the first 10 Cals of each Broad Jumps as desired
Go lighter on KB Deadlift and movement as a sprint or hard Don’t stress about getting it in
Farmer Carry if you want to effort followed by recovery
lower the intensity