HYROX Inspired Workout & Training Plan

What is HYROX?

A couple of my clients recently asked me what HYROX is so, before I outline a training plan idea, here is an explanation…

NOTE: The plan is a VERY different type of plan when compared to the gym and exercise sessions that I give to most of my clients. If you are interested in working with me and the below is not “your thing” then don’t worry, this is a specialist plan only!

What is HYROX?

HYROX bills itself as the world’s first competition for every body. Originating from Germany, this event is a blend of functional training exercises and endurance running. Participants are tested in a series of workouts combined with running, allowing them to gauge their fitness levels and pit themselves against others.

The competition is structured as follows:

  • 8 workouts
  • 8x 1km runs
  • Total distance: 8km

The workouts vary but are designed to test an individual’s strength, stamina, and mental grit.

The 8 HYROX exercises, in no specific order, are:

  1. SkiErg – This exercise uses a machine that mimics the motion of cross-country skiing. Participants use both their arms and legs to pull down on handles, engaging their core and back muscles.
  2. Sled Push – Participants push a weighted sled for a specified distance. This exercise tests leg strength and endurance.
  3. Sled Pull – Opposite to the sled push, in this exercise, participants pull a weighted sled towards them using a rope, targeting the back, arms, and core.
  4. Burpee Broad Jump – Combining the cardiovascular challenge of a burpee with the explosive power of a broad jump, this exercise is a full-body workout.
  5. Rowing – Using a rowing machine, participants must cover a specified distance. Rowing is a comprehensive exercise that works the legs, back, and arms.
  6. Farmers Carry – Holding a heavy weight in each hand, participants walk a specified distance. This exercise challenges grip strength, arm endurance, and core stability.
  7. Wall Balls – Holding a medicine ball, participants squat down and then stand up, throwing the ball at a target above them. This full-body movement tests leg strength, coordination, and shoulder endurance.
  8. Sandbag Lunges – Holding a heavy sandbag on their shoulders, participants perform lunges for a specific distance, which targets leg strength and stability.

After completing each of these workouts, participants run 1km before moving on to the next exercise. The combination of running with these functional workouts makes HYROX a comprehensive fitness challenge.

It’s always a good idea to check the official HYROX website or any other recent sources for the most up-to-date information and any changes or adaptations to the workouts.

Hyrox INspired 12-Week Training Plan

Here’s a 12-week HYROX inspired training plan.

This is not intended to replicate a HYROX event or necessarily prepare you for a HYROX event either (it might, but it would depend on goals, fitness, and where you train). However, if this kind of HYROX style of training and fitness is appealing to you, you should find this a fun plan to follow 😊.

If you have some of the HYROX kit available to you that has not been included in the plan below, such as wall balls or a SkiErg, you could include these instead. If you plan to do a HYROX, you should aim to be proficient in and practice all of the movements. The below is based on the more common machines and options that people have at home and in commercial gyms.

NOTES:

  • This training schedule assumes you have a baseline level of fitness already. If any workout feels too difficult, consider scaling back the repetitions or distance. It is also OK to run-walk.
  • All forms of exercise carry a risk of injury. Therefore, by following a training programme, suggestions or exercises from simongPT, you do so at your own risk and you accept I am in no way liable for any accidents or injuries that arise from your training. If in doubt, always consult a medical professional or fitness professional before undertaking any form exercise.
  • Always do a proper warm-up (not listed below) and ensure that you incorporate stretching and flexibility work post each workout as well (also not included below).
  • Always listen to your body; if you’re feeling excessively fatigued, consider taking an extra rest day or a deload week.
  • Before attempting any exercise, especially with weights, ensure you’re familiar with the proper form to prevent injury. If in doubt, again, seek advice from a fitness professional first.
  • You follow the plan at your own risk.

Weeks 1-4: Foundation Phase
Goal: Build endurance and strength, and establish a workout routine.

Monday:

  • Run: 3 km at an easy pace
  • Strength Training: 3 sets of 12 reps squats, lunges, push-ups, and 45 second planks

Tuesday:

  • Rowing: 15 minutes (maintain steady pace)
  • Core Workout: 3 sets of 15 reps sit-ups, Russian twists, and leg raises

Wednesday:

  • Run: Intervals – 8 x 200m, with 1-minute walking rest between intervals
  • Strength Training: 3 sets of 12 reps deadlifts, bent-over rows, and kettlebell swings

Thursday:

  • Rest or active recovery (e.g., yoga, walking)

Friday:

  • Run: 4 km at an easy pace
  • Bodyweight Circuit: 3 rounds of 15 burpees, 15 box jumps, 15 mountain climbers

Saturday:

  • Functional Training: Farmers Walk – 3 rounds of 100m
  • Rowing: Intervals – 10 x 1 minute hard, 1-minute rest

Sunday:

  • Rest or light activity

Weeks 5-8: Intensity Phase
Goal: Increase workout intensity (including the weight lifted) and build power.

Monday:

  • Run: 4 km with moderate effort
  • Strength Training: 4 sets of 10 reps squats (with added weight), lunges, push-ups, and 1-minute planks

Tuesday:

  • Rowing: 20 minutes with increased resistance
  • Core Workout: 4 sets of 20 reps sit-ups, Russian twists, and leg raises

Wednesday:

  • Run: Intervals – 6 x 400m, with 1.5-minute walking rest between intervals
  • Strength Training: 4 sets of 10 reps deadlifts, bent-over rows, and kettlebell swings

Thursday:

  • Rest or active recovery

Friday:

  • Run: 5 km with moderate effort
  • Bodyweight Circuit: 4 rounds of 20 burpees, 20 box jumps, 20 mountain climbers

Saturday:

  • Functional Training: Farmers Walk – 4 rounds of 100m
  • Rowing: Intervals – 12 x 1 minute hard, 1-minute rest

Sunday:

  • Rest or light activity

Weeks 9-12: Peak Phase
Goal: Sharpen your skills and peak in performance.

Monday:

  • Run: 5 km at race pace
  • Strength Training: 4 sets of 8 reps squats (with added weight), lunges, push-ups, and 1.5-minute planks

Tuesday:

  • Rowing: 25 minutes with increased resistance
  • Core Workout: 4 sets of 25 reps sit-ups, Russian twists, and leg raises

Wednesday:

  • Run: Intervals – 4 x 800m, with 2-minute walking rest between intervals
  • Strength Training: 4 sets of 8 reps deadlifts, bent-over rows, and kettlebell swings

Thursday:

  • Rest or active recovery

Friday:

  • Run: 6 km at an easy pace
  • Bodyweight Circuit: 3 rounds of 20 burpees, 20 box jumps, 20 mountain climbers

Saturday:

  • Functional Training: Farmers Walk – 4 rounds of 150m
  • Rowing: 15 minutes at a steady pace

Sunday:

  • Rest or light activity

Photo Credit: HYROX

NOTE: Again, the plan is a VERY different type of plan when compared to the gym and exercise sessions that I give to most of my clients. If you are interested in working with me and the below is not “your thing” then don’t worry, this is a specialist plan only!


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