Exercise at your own risk etc.
![12 Week Hyrox Training Program .pdf [2025] 12 Week Hyrox Training Program .pdf [2025]](https://m5.paperblog.com/i/793/7938545/12-week-hyrox-training-program-pdf-2025-L-UF4qpx.jpeg)
The weight that you use for exercises like squats will depend on your baseline levels of strength and fitness. For weight lifting exercises such as squats and deadlifts, I would recommend getting a PT or experienced lifter to help with technique.
Here’s a Google Sheet version that you should be able to copy –
https://docs.google.com/spreadsheets/d/1iGg8Gu-uQl5JUKEB088wHi2WP8L3Su-mk0Z76jDK6hc/edit?gid=0#gid=0Please download the pdf below this table – the presentation is better – I couldn’t fit everything nicely into the WordPress table for some reason…
12-Week Hyrox Training Program
WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1-4Strength Training: Squats, Push Press, Pull-ups (4×8-10 reps).Interval Running: 8x400m at 80% effort (90 sec rest).Active Recovery: Yoga/Stretching.Hyrox Simulation: Row 1km, 50 Wall Balls, Run 1km.Functional Training: Farmer’s Carry, Burpees, Sled Push/Pull.Long Run: 5-8km at moderate pace.Rest or Easy Walk.
Core: Plank (3x60s), Russian Twists (3×20).Core: Hanging Leg Raises (3×12).Core: Side Planks (3x45s each side).Core: Cable Woodchoppers (3×15 each side).
5-8Strength Training: Increase weight (3×6-8 reps).Tempo Run: 6km at 85% effort.Active Recovery: Mobility work and stretching.Hyrox Simulation: 1km Run, 50m Sled Push (heavy), 1km Run, 50m Sled Pull.Functional Training: Box Jumps, Burpee Broad Jumps, Sandbag Cleans.Long Run: 8-12km at a steady pace.Rest or Easy Cycle.
Core: Weighted Plank (3x45s), Ab Rollouts (3×15).Core: Bicycle Crunches (3×20).Core: L-sit Hold (3x30s).Core: Hanging Windshield Wipers (3×10 each side).
9-12Strength Training: Supersets (e.g., Squats + Lunges) for 3×8 reps.Interval Running: 10x200m sprints at 90% effort (60 sec rest).Active Recovery: Foam Rolling and Light Yoga.Hyrox Simulation: Full Race Practice at 75-80% effort.Functional Training: Rope Climbs, Weighted Step-Ups, Sandbag Carries.Long Run: 10-15km at a race pace.Rest or Active Recovery.
Core: V-ups (3×15), Stability Ball Plank (3x45s).Core: Decline Sit-ups (3×12).Core: Side Plank with Rotation (3×10 each side).Core: Hanging Knee Tucks (3×15).
Notes:
- Adjust Difficulty – Adjust the weights and speeds etc according to your baseline fitness levels
- Adjust Rest – Some people will need to rest more than others. Take your HRV to modify training intensity and duration etc
download pdf below:
12-Week Hyrox Training ProgramDownload