{"id":389227,"date":"2025-09-19T16:07:54","date_gmt":"2025-09-19T14:07:54","guid":{"rendered":"https:\/\/prod-wordpress-us-axcnctctascwauf7.eastus2-01.azurewebsites.net\/?p=389227"},"modified":"2025-10-09T06:25:51","modified_gmt":"2025-10-09T10:25:51","slug":"hyrox-training-plan-a-free-workout-plan-to-get-hyrox-ready","status":"publish","type":"post","link":"https:\/\/www.puregym.com\/us\/blog\/hyrox-training-plan-a-free-workout-plan-to-get-hyrox-ready","title":{"rendered":"Hyrox Training Plan: A Free Workout Plan to Get Hyrox Ready"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text][\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h1>Hyrox Training Plan: A Free Workout Plan to Get Hyrox Ready<\/h1>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text][\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1707293032671{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;25px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1758290077863{background-image: url(..\/wp-content\/uploads\/2025\/09\/28-pg_1124_12204301_2025campaign_sled_01_rgb_NB.jpg?id=389229) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;580px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;25px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;.vc_custom_1758290357936{margin-right: 10px !important;}&#8221;]Ready to crush Hyrox? This 12-week training plan is designed to help you build the strength, endurance, and mental toughness needed to dominate this challenging functional fitness competition. Whether you\u2019re a seasoned athlete or a complete beginner, this comprehensive program will guide you toward your goal of completing Hyrox with confidence.<\/p>\n<h2>What Is Hyrox?<\/h2>\n<p>Hyrox is a global fitness event for anyone who\u2019s ready to take on the challenge. It offers different categories, age groups, regressions, and alternatives for participants who may need modifications for certain exercises.<\/p>\n<p>The event consists of eight functional exercise stations, each followed by a 1km run. These exercises include SkiErg, rowing, burpee broad jumps, wall balls, and other tough movements. Not only does this test your strength, but it also pushes your endurance and mental toughness, much like running a marathon.<\/p>\n<h2>Is It Essential To Train For Hyrox?<\/h2>\n<p>Like any sports event, it&#8217;s possible to do Hyrox without training, but we wouldn&#8217;t recommend it. While Hyrox is accessible to all fitness levels, it\u2019s still a tough challenge that tests both cardiovascular and muscular endurance. The combination of running and functional exercises can quickly wear you out. After completing your first run, you\u2019ll be working in a fatigued state, making each station and run more demanding. Training gives you the best shot at finishing the course in a solid time while minimizing the risk of injury.<\/p>\n<h2>Can Beginners Train For Hyrox?<\/h2>\n<p>Absolutely! Hyrox is a great fitness competition for beginners because the exercises, while challenging, are technically simple and easy to practice. The same exercises are used in every competition, making it straightforward for beginners to train and learn the fundamental movement patterns.<\/p>\n<p>If you&#8217;re not sure where to start, joining a specialized Hyrox class is one of the most effective and easiest ways to prepare for the event. Led by experienced Hyrox coaches, these sessions are designed to boost your speed, strength, and endurance, ensuring you progress safely and efficiently. Plus, you&#8217;ll get personalized tips on technique and performance from seasoned Hyrox experts.<\/p>\n<p>However, if you prefer to train on your own, the workout plan below will help you get in shape for the event.<\/p>\n<h2>What Should Be Included In A Hyrox Training Programme?<\/h2>\n<p>A Hyrox training program should combine various types of exercises to improve overall fitness and functionality. This is known as hybrid training, which blends strength work, endurance exercises, and high-intensity challenges to boost strength, stamina, power, and agility\u2014helping athletes handle a wide range of physical challenges.<\/p>\n<p>Here are some key components to include in your Hyrox training plan:<\/p>\n<ul>\n<li><u>Running:<\/u> Hyrox is often referred to as a &#8220;runner&#8217;s game.&#8221; Mix up your running with intervals, speed work, and long-distance runs to build endurance and improve both lactic and aerobic fitness.<\/li>\n<li><u>Compromised Workouts:<\/u> After your first run, you\u2019ll be in a fatigued state, so it\u2019s important to train with this in mind. Add HIIT finishers at the end of your runs to mimic this tired feeling. Some examples include:<\/li>\n<li><u>AMRAP (As Many Reps As Possible):<\/u> Perform a set of exercises for a set amount of time, aiming to complete as many rounds as possible.<\/li>\n<li><u>EMOM (Every Minute on the Minute):<\/u> Perform a set of exercises at the start of each minute, then rest for the remainder of the minute until the next round. Grip Strengthening: Grip strength is often overlooked, but it\u2019s crucial. Include heavy barbell exercises or farmer\u2019s carries to strengthen your grip.<\/li>\n<li><u>Simulations:<\/u> Create your own versions of the event\u2019s exercises. You don\u2019t have to replicate the exact eight exercises\u2014mix it up while targeting the key muscle groups needed for Hyrox.<\/li>\n<li><u>Strength Training:<\/u> Break down each event exercise and focus on isolating the muscles that need to be strengthened. For example, sled pulls require not only back strength but also strong hamstrings and quads.<\/li>\n<\/ul>\n<p>By incorporating these components, you&#8217;ll be well on your way to improving your performance and crushing your Hyrox goals!<\/p>\n<h2>12 Week Hyrox Training Plan<\/h2>\n<p>This is a 12 week training plan made up of three cycles of four week blocks, aimed to build up to peak performance before your competition.<\/p>\n<p>On the third and final cycle, week 4 is a deload week, following the same format but with lighter loads to allow recovery.<\/p>\n<h3>Week 1: Running endurance<\/h3>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1758290413306{background-image: url(\/wp-content\/uploads\/2025\/09\/hyrox-training-plan-week-1-1_NB.jpg?id=389231) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;580px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;.vc_custom_1758291063561{margin-right: 10px !important;}&#8221;]<u>Monday: endurance<\/u><br \/>\n4 rounds as fast as possible<\/p>\n<ul>\n<li>400m ski erg<\/li>\n<li>20 barbell thrusters<\/li>\n<li>20 over the bar burpees<\/li>\n<li>20 Romanian deadlifts<\/li>\n<\/ul>\n<p><u>Tuesday: endurance<\/u><br \/>\n45 minutes AMRAP<\/p>\n<ul>\n<li>50m sled push<\/li>\n<li>50m sled pull<\/li>\n<li>50m run<\/li>\n<li>40 wall balls<\/li>\n<\/ul>\n<p><u>Wednesday: performance<\/u><br \/>\n2 rounds all out<\/p>\n<ul>\n<li>500m run<\/li>\n<li>30 barbells squats<\/li>\n<li>500m run<\/li>\n<li>30 barbell rows<\/li>\n<li>500m run<\/li>\n<li>30 Romanian deadlifts<\/li>\n<li>500m run<\/li>\n<\/ul>\n<p>AMRAP Unbroken wall balls<br \/>\n<u><\/u><\/p>\n<p><u>Thursday: active recovery<\/u><\/p>\n<ul>\n<li>5km easy run<\/li>\n<\/ul>\n<p><u>Friday<\/u><br \/>\nRest<br \/>\n<u><\/u><\/p>\n<p><u>Saturday: running<\/u><br \/>\nRunning interval training<\/p>\n<ul>\n<li>1km run<\/li>\n<li>Rest\/walk for equivalent time<\/li>\n<li>8 rounds<\/li>\n<\/ul>\n<p><u>Sunday<\/u><\/p>\n<ul>\n<li>Rest<\/li>\n<\/ul>\n<h3>Week 2: Building the engine<\/h3>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1758290832503{background-image: url(\/wp-content\/uploads\/2025\/09\/hyrox-training-plan-week-2-1_NB.jpg?id=389233) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;700&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;.vc_custom_1758291674053{margin-right: 10px !important;}&#8221;]<u>Monday: strength<\/u><br \/>\nCore<\/p>\n<ul>\n<li>50 plank lateral dips<\/li>\n<li>50 jack knives<\/li>\n<li>50 superman<\/li>\n<\/ul>\n<p>Lower body: 4 rounds<\/p>\n<ul>\n<li>100m sandbag walking lunges<\/li>\n<li>50m sled push<\/li>\n<li>100 sandbag RDL clean and squats<\/li>\n<\/ul>\n<p><u>Tuesday: endurance<\/u><br \/>\nRound 1: 10 minutes alternating<\/p>\n<ul>\n<li>300m ski erg<\/li>\n<li>300m bike<\/li>\n<\/ul>\n<p>Round 2: 10 minutes<\/p>\n<ul>\n<li>10 dumbbell devil press<\/li>\n<li>10 dumbbell renegade rows<\/li>\n<li>10 dumbbell squat and press<\/li>\n<li>10 dumbbell bent over row<\/li>\n<li>20m farmer&#8217;s carry<\/li>\n<\/ul>\n<p>Round 3: 10 minutes<\/p>\n<ul>\n<li>10 dumbbell cleans<\/li>\n<li>10 kettlebell swings<\/li>\n<li>10 dumbbell snatches<\/li>\n<li>20 plank pull throughs<\/li>\n<\/ul>\n<p><u>Wednesday: strength<\/u><br \/>\nCore<\/p>\n<ul>\n<li>50 knee or leg raises<\/li>\n<li>50 butterfly sit ups<\/li>\n<li>50 Russian twists<\/li>\n<\/ul>\n<p>Upper body AMRAP, 90 seconds rest between sets<\/p>\n<ul>\n<li>25 barbell push press<\/li>\n<li>25 over the bar burpees<\/li>\n<li>25 bent over rows<\/li>\n<li>25 over the bar burpees<\/li>\n<li>25 upright rows<\/li>\n<li>25 over the bar burpees<\/li>\n<\/ul>\n<p>Finisher<\/p>\n<ul>\n<li>3x 1km run<\/li>\n<\/ul>\n<p><u>Thursday<\/u><\/p>\n<ul>\n<li>Rest<\/li>\n<\/ul>\n<p><u>Friday: simulation<\/u><\/p>\n<ul>\n<li>\u00bd simulation<\/li>\n<\/ul>\n<p>Complete first four stations of course at race pace, alternating with 4x 1km runs<br \/>\n<u><\/u><\/p>\n<p><u>Saturday<\/u><\/p>\n<ul>\n<li>Rest<\/li>\n<\/ul>\n<p><u>Sunday: running<\/u><\/p>\n<ul>\n<li>Zone 2 run<\/li>\n<\/ul>\n<p>5km at zone 2 (moderate intensity, able to hold a conversation)<\/p>\n<h3>Week 3: Deload<\/h3>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1758292374962{background-image: url(\/wp-content\/uploads\/2025\/09\/hyrox-training-plan-week-3-1_NB.jpg?id=389239) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;580px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;.vc_custom_1758292201952{margin-right: 10px !important;}&#8221;]<u>Monday: strength<\/u><br \/>\nFull body, low intensity<\/p>\n<ul>\n<li>300m row<\/li>\n<li>Bench press &#8211; 4&#215;15-20 reps<\/li>\n<li>Barbell squats &#8211; 4&#215;15-20 reps<\/li>\n<li>Assisted pull ups &#8211; 4&#215;15-20 reps<\/li>\n<li>Barbell squats &#8211; 4&#215;15-20 reps<\/li>\n<li>Barbell shoulder press &#8211; 4&#215;15-20 reps<\/li>\n<li>Hollow body rocks &#8211; 2-3 mins AMRAP<\/li>\n<\/ul>\n<p><u>Tuesday<\/u><\/p>\n<ul>\n<li>Rest<\/li>\n<\/ul>\n<p><u>Wednesday: strength<\/u><br \/>\nFull body, low intensity<\/p>\n<ul>\n<li>300m row<\/li>\n<li>Bench press &#8211; 4&#215;15-20 reps<\/li>\n<li>Barbell squats &#8211; 4&#215;15-20 reps<\/li>\n<li>Assisted pull ups &#8211; 4&#215;15-20 reps<\/li>\n<li>Barbell squats &#8211; 4&#215;15-20 reps<\/li>\n<li>Barbell shoulder press &#8211; 4&#215;15-20 reps<\/li>\n<li>Hollow body rocks &#8211; 2-3 mins AMRAP<\/li>\n<\/ul>\n<p><u>Thursday: performance<\/u><br \/>\n5 minute EMOM<\/p>\n<ul>\n<li>100m ski erg<\/li>\n<\/ul>\n<p>4 circuits<\/p>\n<ul>\n<li>10m walking lunges<\/li>\n<li>10 push ups<\/li>\n<li>10 squat jumps<\/li>\n<li>10 military planks<\/li>\n<\/ul>\n<p>Finisher<\/p>\n<ul>\n<li>50m speed sled push<\/li>\n<\/ul>\n<p><u>Friday<\/u><\/p>\n<ul>\n<li>Rest<\/li>\n<\/ul>\n<p><u>Saturday: running<\/u><br \/>\nRunning interval training<\/p>\n<ul>\n<li>1km run<\/li>\n<li>Rest\/ walk for equivalent time<\/li>\n<li>8 rounds<\/li>\n<\/ul>\n<p><u>Sunday: performance<\/u><br \/>\n5 mins EMOM<\/p>\n<ul>\n<li>100m ski erg<\/li>\n<li>4 circuits<\/li>\n<li>10m walking lunges<\/li>\n<li>10 push ups<\/li>\n<li>10 squat jumps<\/li>\n<li>10 military planks<\/li>\n<\/ul>\n<p>Finisher<\/p>\n<ul>\n<li>50m speed sled push<\/li>\n<\/ul>\n<h3>Week 4: Peak performance (deload on cycle 3)<\/h3>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1758293078210{background-image: url(\/wp-content\/uploads\/2025\/09\/hyrox-training-plan-week-4-1_NB.jpg?id=389242) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !important;}&#8221;][vc_empty_space height=&#8221;700&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;.vc_custom_1758867548100{margin-right: 10px !important;}&#8221;]<u>Monday<\/u><\/p>\n<ul>\n<li>Rest<\/li>\n<\/ul>\n<p><u>Tuesday: strength<\/u><br \/>\nWarm up<\/p>\n<ul>\n<li>Easy 300m row<\/li>\n<\/ul>\n<p>Circuit &#8211; 40 second intervals AMRAP:<\/p>\n<ul>\n<li>Dumbbell walking lunges<\/li>\n<li>Dumbbell renegade rows<\/li>\n<li>Front rack squat<\/li>\n<li>Bent over dumbbell row<\/li>\n<li>20m farmer&#8217;s carry<\/li>\n<li>Dumbbell devil&#8217;s press<\/li>\n<li>Dumbbell push press<\/li>\n<li>Dumbbell RDLs<\/li>\n<\/ul>\n<p><u>Wednesday<\/u><\/p>\n<ul>\n<li>Rest<\/li>\n<\/ul>\n<p><u>Thursday: strength<\/u><br \/>\nWarm up<\/p>\n<ul>\n<li>Easy 300m row<\/li>\n<\/ul>\n<p>Circuit &#8211; 40 second intervals AMRAP<\/p>\n<ul>\n<li>Dumbbell walking lunges<\/li>\n<li>Dumbbell renegade rows<\/li>\n<li>Front rack squat<\/li>\n<li>Bent over dumbbell row<\/li>\n<li>20m farmer&#8217;s carry<\/li>\n<li>Dumbbell devil&#8217;s press<\/li>\n<li>Dumbbell push press<\/li>\n<li>Dumbbell RDLs<\/li>\n<\/ul>\n<p><u>Friday: simulation<\/u><\/p>\n<ul>\n<li>\u00bd simulation<\/li>\n<\/ul>\n<p>Complete last four stations of the course, including 4x 1km runs On third cycle, use this as an additional rest day<br \/>\n<u><\/u><\/p>\n<p><u>Saturday: active recovery<\/u><\/p>\n<ul>\n<li>5km easy run<\/li>\n<\/ul>\n<p><u>Sunday<\/u><\/p>\n<ul>\n<li>Rest<\/li>\n<\/ul>\n<h2>Hyrox Training Tips<\/h2>\n<p>Here are some tips to help you maximize your training and perform at your best on race day:<\/p>\n<h3>Track Your Progress:<\/h3>\n<p>Use a smartwatch to monitor your times during training. This will help you track your improvements and make sure you don\u2019t overexert yourself leading up to race day.<\/p>\n<h3>Enjoy It:<\/h3>\n<p>Training can get tough, but focusing on the process and your progress will help you stay motivated and make the journey more enjoyable.<\/p>\n<h3>Schedule Your Training:<\/h3>\n<p>If sticking to a regular training routine is tough, try adding your sessions to your calendar. This will help you stay accountable and make your workouts a priority.<\/p>\n<h3>Participate or Spectate:<\/h3>\n<p>Attending or watching a Hyrox event is one of the best ways to learn. Don\u2019t be afraid to ask questions and soak in all the experience.<\/p>\n<h3>Arrive Early:<\/h3>\n<p>On race day, aim to arrive early. This gives you plenty of time to get settled, avoid rushing if anything goes wrong, and helps you stay relaxed before the start.<\/p>\n<h3>Race Day Nutrition:<\/h3>\n<p>Stick with the foods you\u2019ve been eating during training. Don\u2019t change your diet right before the event, as this could mess with your stomach or energy levels.<\/p>\n<h3>Develop and Improve:<\/h3>\n<p>After completing your first Hyrox race, challenge yourself to improve your speed and endurance for the next one. Check out our guide on how to improve your Hyrox time here.<br \/>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<p>[\/vc_column_text][vc_column_text]<\/p>\n<p>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Ready to crush Hyrox? This 12-week training plan is designed to help you build the strength, endurance, and mental toughness needed to dominate this challenging functional fitness competition. Whether you\u2019re a seasoned athlete or a complete beginner, this comprehensive program will guide you toward your goal of completing Hyrox with confidence.<\/p>\n","protected":false},"author":49,"featured_media":389229,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1110],"tags":[],"class_list":["post-389227","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/389227","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/users\/49"}],"replies":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/comments?post=389227"}],"version-history":[{"count":12,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/389227\/revisions"}],"predecessor-version":[{"id":391893,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/389227\/revisions\/391893"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/media\/389229"}],"wp:attachment":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/media?parent=389227"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/categories?post=389227"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/tags?post=389227"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}