BLOCK 1 PRO (1.1)
Monday
HYROX Complete
4 RFT:
500m Row
15 KB Deadlifts (70/53 x 2)
20 Wall Balls (20/14)
100m Farmer Carry (70/53 x 2)
-Pay attention to pace on row, stay consistent
-KB Deadlifts should be heavy but done in 1 set
-Wall balls should be unbroken
-Go heavier on Farmer Carry if desired
Tuesday
HYROX Aerobic
45-60 Min Run
Finish with 6 x 20 Second Strides
-Conversational pace
-During strides, start slow and build to sprint effort for the last 6-10 steps
Wednesday
HYROX Complete
4 RFT:
50ft Sled Push- AHAP
400m Run
15 Headcutters (70/53)
-AHAP=As Heavy As Possible
-Headcutters should be heavy enough where you may need to break into 2 sets
Thursday
HYROX Strength
4x:
Goblet Squat x 20
DB Bench Press x 15
Chin Ups x Failure
Max Bike Sprint x 30 sec
90 Sec Rest
4x:
Bulgarian Split Squats x 10 Each Leg
DB Shoulder Press x 15
DB Curls x 12 Each
200m Loaded Carry
(100m Front Rack/100m Farmer Carry)
-This is for quality, not for time
-Choose weights where the last 3 reps are very challenging
-If unable to do chin ups, do TRX or Ring Rows
-Movements are meant to be done one after the other with minimal rest.
Rest 90 seconds after each round
-On the loaded carry, use the same weight for both. Hold KBs or DBs in front rack position for the first 100m, then switch to a farmer carry hold for the second 100m
-Rest as needed throughout
Friday
HYROX Complete
For Time: 3 Rounds
800-400-200m Run
30-20-10
Alt DB Snatch
Goblet Squat
Goblet Lunge
50ft or 12.5m Sled Push after each
round
-Workout is 3 rounds total, with descending reps each round (Sled Push
remains the same throughout)
Round 1: 800m Run and 30 reps of each mvmt
Round 2: 400m Run and 20 reps of each mvmt
Round 3: 200m Run and 10 reps of each mvmt
PRO (1.2)
Monday
HYROX Complete
25 Min AMRAP:
5-10-15-20-25-etc
KB Deadlift (70/53 x 2)
KB/DB Front Rack Lunge (50/35 x 2)
10-20-30-40-50-etc
Wall Balls (20/14)
*200m Run after each round
-Continue up the ladder until you reach 25 minutes
-200m Run does not change throughout
Round 1:
5 KB DL/5 FR Lunge/10 Wallballs/200m Run
Round 2:
10 KB DL/10 FR Lunge/20 Wallballs/200m Run
Round 3:
15 KB DL/15 FR Lunge/30 Wallballs/200m Run–etc
Tuesday
HYROX Aerobic
50-60 Mins:
5:00 Bike
5:00 Row
5:00 Ski
All at an easy yet consistent pace
-Work for 50-60 minutes total
-Pay attention to pace throughout and stay consistent
-Conversational pace, but you should break a sweat
Wednesday
HYROX Complete
4 RFT:
400m Run
10 DB Thruster (50/35 x 2)
12 Burpee Broad Jump
-DB Thrusters should be unbroken, but they should be heavy enough where you couldn’t do 5 more
-Plant hands close to feet in order to maintain the Burpee Broad Jump
standard
Thursday
HYROX Strength
100 Cal Row
Every 2:00 10 x Bench Press
4x
25 Back Squats (Unbroken)
10 Cal Bike Sprint
2:00 Rest after each round
400m Suitcase Carry
(Switch arms as needed)
-100 Cal Row should be a moderate pace
-Stop every 2 mins and complete 10 x Bench Press. (Build each round)
-Back squats should be unbroken, build each round
-Go immediately into the 10 Cal Bike Sprint
Suitcase Carry: Switch arms as needed but don’t come to a complete stop at any point
Friday
HYROX Complete
For Time:
30-20-10
Alt DB Snatch
50ft Sled Pull (Arms Only)
*200m Farmer Carry after each round
(70/53)
-3 Rounds total
-DB Snatch reps decrease each round
-Sled Pull should be AHAP, no walking back
-Farmer Carry should be heavy enough where you need to break at least 1 time during each 200m
PRO (1.3)
Monday
HYROX Complete
For Time:
50-40-30-20-10
Wall Balls (20/14)
21-18-15-12-9
KBS (70/53)
*400m Run after each round
*Every time you break on Wall Balls, complete 10 Burpees
-5 Rounds, reps decrease each round
-400m Run remains the same
-A break on Wall Balls is any time movement stops or ball drops
Round 1: 50 Wall Balls/21 KBS/400m Run
Round 2: 40 Wall Balls/18 KBS/400m Run
Round 3: 30 Wall Balls/15 KBS/400m Run—etc
(+ penalty burpees if you break on wall balls)
Tuesday
HYROX Aerobic
50 Min Progressive Run
Increase pace every 10 mins so last 10 mins is fastest/hardest effort
-If you have a GPS watch with your pace, use it and take splits to record data
-The last 10 mins should feel harder than race effort
Wednesday
HYROX Complete
For Time:
100m Farmer Carry
21-18-15-12-9-6-3
DB Hang Clean
DB Push Press
DB Front Squat
(50/35 x 2)
-7 Rounds total
-Each round starts with a 100m Farmer Carry
-This will be grippy!
-Use the same weight throughout for all movements
Thursday
HYROX Strength
4x
Barbell RDL x 8
DB Split Squat Jump x 10
100ft Sled Sprint
90 Sec Rest
4x
Bench Press x 20
KBS x 20
10 Cal Ski Sprint
90 Sec Rest
-For quality, not for time
-Build RDL weight
-DBs should be light for Split Squat Jump
-Sled Push: Use ½ “Normal” weight (What you normally use in training)
-Rest after each complete round
-Bench Press: Build each round
-Movements should be back to back with rest after each round
Friday
HYROX Complete
4 RFT:
20 DB Front Rack Lunge (50/35 x 2)
15 HR Push Ups
10 Cal Ski
3 Wall Walks
-Lunges should be unbroken
-Push Ups should be STRICT: No sagging core, hips and shoulders in line
-HR= Hand Release at bottom of push up
-Wall Walks:
· Start on ground with feet against wall.
· Push up and walk hands towards the wall and feet up the wall.
· Don’t arch back, keep neutral pelvis
· Get nose as close to the wall as possible while maintaining technique
PRO (1.4)
Monday
HYROX Complete
For Time:
30-20-10
DB Push Press (50/35 x 2)
10-10-10
Strict Pull Up
30-20-10
Alt DB Snatch
*800m Run after each round
-3 Rounds, decrease reps EXCEPT Strict Pull Ups and 800m Run remain the same
-Sub inverted bar rows for strict pull ups if needed
Round 1: 30 DB Push Press/10 Strict Pull Ups/30 Alt DB Snatch/800m Run
Round 2: 20 DB Push Press/10 Strict Pull Ups/20 Alt DB Snatch/800m Run–etc
Tuesday
HYROX Aerobic
1 Mile Run Warm Up
12 x 200m at 90% effort
1 Min Easy Jog between
1 Mile Cool Down
-Each effort should be a build to 90% effort
-Focus on quick turnover
-Recovery job should be super slow/easy if not walk
Wednesday
HYROX Complete
4 RFT:
400m Ski/Row
400m Run
100ft or 25m Sled Push AHAP
-Ski/Row: Moderate Pace
-Run: Race Pace
-Sled Push: Sled should be As Heavy As Possible
Thursday
HYROX Strength
4x
Split Squat x 10 each
KB Deadlift x 20
DB Bench Press x 20
60 Sec Rest
4x
10 Cal Ski
5-8 Strict Pull Ups
50ft or 12.5m Sled Pull
60 Sec Rest
-For Quality, not for time
-Split Squat: Complete all 10 reps on one leg before switching to the other.
Feet should remain planted in lunge for entirety of set
-KB Deadlift and DB Bench Press should be unbroken
-Modify strict pull ups to inverted bar rows if needed
-Sled Pull should be arms only
-Rest at the end of each round
Friday
HYROX Complete
30 Min AMRAP:
3-6-9-12-15-etc
KBS (70/53)
Headcutter (70/53)
Burpee Broad Jump
*10 Cal Sprint after each round (Any
machine)
-Continue ascending rep ladder until 30 mins are up
-Each movement (except for cals) should increase by 3 reps each round
-Each round should end with a 10 Cal Sprint
Round 1: 3 KBS/3 Headcutter/3 Burpee Broad Jump/10 Cal Sprint
Round 2: 6 KBS/6 Headcutter/6 Burpee Broad Jump/10 Cal Sprint
Round 3: 9 KBS/9 Headcutter/9 Burpee Broad Jump/10 Cal Sprint–etc
