HYROX Training Program
This document outlines a structured HYROX training program including complete, aerobic, and
strength workouts. Each day is designed to enhance endurance, strength, and functional fitness.
Please follow the notes for guidance on pacing, weight selection, and rest periods.
BLOCK BASE PRO 1.1
DAY 1: HYROX COMPLETE
DAY 2: HYROX AEROBIC
DAY 3: HYROX COMPLETE
DAY 4: HYROX STRENGTH
DAY 5: HYROX COMPLETE
Workout 4 RFT:
- 500M row
- 15 KB deadlifts (32/24 KG x 2)
- 20 Wall balls (9/6 KG)
- 100M farmer carry (32/24 KG x 2)
45-60 MIN run:
- Finish with 6 x 20 second strides
Workout 4 RFT:
- 12.5M sled push (AHAP)
- 400M run
- 15 headcutters (32/24 KG)
For quality:
- 4x Goblet squat x 20
- DB bench press x 15
- Chin ups x failure
- MAX bike sprint x 30 SEC
- 90 SEC rest
Notes:
- - Pay attention to pace on the 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.
- - Conversational pace for the run.
BLOCK BASE PRO 1.2
DAY 1: HYROX COMPLETE
DAY 2: HYROX AEROBIC
DAY 3: HYROX COMPLETE
DAY 4: HYROX STRENGTH
DAY 5: HYROX COMPLETE
25 MIN AMRAP:
- 5-10-15-20-25-etc KB deadlift (32/24 KG x 2)
- 10-20-30-40-50-etc Wall balls (9/6 KG)
*200M run after each round
50-60 MIN steady cardio:
- 5:00 Bike
- 5:00 Row
- 5:00 Ski
- All at an easy yet consistent pace.
Notes:
- - Work for 50-60 minutes total.
- - Pay attention to pace throughout and stay consistent.
- - Conversational pace, but you should break a sweat.
