8 Weeks Hyrox Training Program

I've followed this training program to prepare for my first Hyrox competition. It helped me succesfully finished my first Hyrox competition in 1 hour and 30 minutes. The amount of volume is enough to be prepared without overtraining.

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Week #1

Monday

3 mile Run - Easy

Tuesday

Squat 3×12
Lunges 3×10 each leg
Romanian DL 3×12
Plank 3×60
Russian Twist 3×20

Thursday

Cross Training - Swim, Bike, Row, Ski, etc...

Friday

Bench 3×12
Pull ups 3×8
Shoulder Press 3×12
Cross Training - Swim, Bike, Row, Ski, etc...

Saturday

1000m Row
Sled Push 2×25m
Sled Pull 2×25m
1000m Row
Burpee BJ 5×10
Farmer C. 4×50m
Wall Ball 5×15
1000m Run

Sunday

10 min warm up
4×1 km run (moderate), 2 min rest

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