Exercise at your own risk etc.
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
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