W O C H E 01

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WARM UP WARM UP WARM UP WARM UP WARM UP

4 Rounds 3 Rounds 1000 m Row 500 m Row 3 Min. Easy Jog

200 m Run 10 Squats 10 Inch Worm 3 Rounds
30 Sec. Rest 10 Buttlifts 10 Good Mornings –
– WORKOUT
– – WORKOUT –
WORKOUT WORKOUT WORKOUT “GEORGE”
a) 5
 Rounds FOR TIME
FOR TIME a) 5 Rounds 500 m Row a) 5 Rounds 1000 m Run, then
5000 m Run* 12-15 Back Squats 30 Sec. Rest 12-15 Deadlifts
2 Min. Rest 2 Min. Rest 5 Rounds
* every 3 Min. perform  2 Min. Rest 20 Squats
10 Burpees b) 5 Rounds b) 5 Rounds 20 Burpees
12-15 Bench Press b) 4 Rounds 12-15 Shoulder Press 20 Sit Ups
– 2 Min. Rest 25 Wallballs 2 Min. Rest 20 Push Ups, then
1 Min. Rest
CORE
c) 5 Rounds c) 5 Rounds 1000 m Run
max reps Pull Ups c) 4 Rounds 12-15 Plyo Push Ups
25 Situps
2 Min. Rest 1 Min. Farmers Carry 2 Min. Rest –
25 Superman
1 Min. Rest
25 Flutter Kicks CORE
– –
10 Min. Foam Roller 10 Min. Foam Roller 3 Rounds
45 Sec. Plank hold
30 Sec. Rest

In den Wochen 1-7 können die Wochentage für das Training individuell gewählt werden,
Woche 8 sollte wie beschrieben eingehalten werden. HYROX WOMEN PRO / MEN PRO
W O C H E 02

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WARM UP WARM UP WARM UP WARM UP WARM UP

5 Min. Run 400 m Run 25 Jumping Jacks 10 Min. Easy Run 3 Min. Run
1 Min. Rest 10 Squats 20 Situps 3 Rounds
5 Min. Row or Run 10 Push Ups 15 Squats 10 Step Ups on box –
1 Min. Rest 10 Inch Worm 10 Burpees
WORKOUT
5 Min. Ski Erg or Run –
– – WORKOUT FOR TIME
– WORKOUT WORKOUT 5 Rounds
WORKOUT a) 4 Rounds 1 Min. Row/Ski Erg for Calories
a) 5 Rounds “STING” 10 F
 ront Rack Lunges 1 Min. 25 m Shuttle Run
a) 10 Rounds 25 m Sled Push AHAP* COUNTDOWN with Barbell AHAP* 1 Min. Burpees
45 Sec. Sprint 3-5 Min. Rest 50-40-30-20-10 3-5 Min. Rest 1 Min. Sit Ups
30 Sec. Rest Row for cal 1 Min. Rest
b) 5 Rounds Burpees b) 4 Rounds
b) FOR TIME 25 m Sled Pull Lunges (total) 10 Hamstring Curls –
5 Rounds 3-5 Min. Rest 90 Sec. Rest
CORE
10 Mountain Climber (total) –
10 Lunges (total) – c) 4 Rounds
CORE 5 Rounds
10 Sit Ups 10 Abductor Machine
10 Min. Foam Roller 15 V-Ups
90 Sec. Rest
5 Rounds 15 Superman
45-60 Sec. Plank
d) 4 Rounds
30 Sec. Rest
10 Adductor Machine
90 Sec. Rest

–
10 Min. Foam Roller

* As Heavy As Possible

In den Wochen 1-7 können die Wochentage für das Training individuell gewählt werden,
Woche 8 sollte wie beschrieben eingehalten werden. HYROX WOMEN PRO / MEN PRO
W O C H E 03

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WARM UP WARM UP WARM UP WARM UP WARM UP

2 Rounds 3 Rounds 500 m Row 500 m Row 4 Rounds

200 m Run 10 Squats 10 Inch Worm 3 Rounds 150 m Run
10 Squats 10 Buttlifts 2 Rounds 10 Good Mornings 20 Sec. Rest in between
5 Burpees 5 Push Ups
10 Situps 5 Squats 2 Rounds
– –
5 Burpees 250 m Run
10 Sit Ups
WORKOUT WORKOUT 30 Sec. Rest in between
– a) 5 Rounds – a) 5 Rounds –
WORKOUT 10-12 Back Squats* WORKOUT 10-12 Deadlifts*
WORKOUT
2 Min. Rest 2 Min. Rest
“ZEPPELIN” a) 4 Rounds “JAGGER”
FOR TIME b) 5 Rounds 50 m Sled Push b) 5 Rounds a) 20 Min. AMRAP**
1500 m Run, then 10-12 Bench Press* 1 Min. Rest 10-12 Shoulder Press* 400 m Run
2 Min. Rest 2 Min. Rest 15 Burpees
100 Wall Balls 3-5 Min. Rest 20 Weighted Lunges (total)
80 Lunges (total) c) 6 Rounds c) 6 Rounds @ 2 x KB/DB

60 Burpees Max Reps Pull Ups  4 Rounds 10-12 Plyo Push Ups
5 Min. Rest
40 Sit Ups 2 Min. Rest 50 m Sled Pull 2 Min. Rest
20 Push Ups, then 1 Min. Rest b) 20 Min. AMRAP**
*go heavier than week 1 * go heavier than week 1
400 m Row
1500 m Run b) 2000 m Row/Ski Erg 15 Wallballs
– – 200 m Farmers carry
– c) 4 Rounds
10 Min. Foam Roller 10 Min. Foam Roller
1 Min. Farmers Carry –
CORE
1 Min. Rest
CORE
3 Rounds
1 Min. Stability Ball Bridges 5 Rounds
30 Sec. Rest 30 Sec. Toe Touches
30 Sec. Flutter Kicks
30 Sec. Russian Twist
30 Sec. Side Plank right
** As many Reps as possible
30 Sec. Side Plank left

In den Wochen 1-7 können die Wochentage für das Training individuell gewählt werden, 1 Min. Rest Between Rounds
Woche 8 sollte wie beschrieben eingehalten werden.
W O C H E 04

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WARM UP WARM UP WARM UP WARM UP WARM UP

4 Rounds 500 m Ski Erg / Row 2 Min. Jump Rope 400 Easy Run 50 Jumping Jacks
250 m Run 25 m High Knees 10 m Inch Worm 10 Tuck Jumps
20 Sec. Rest – 25 m Buttkicks 20 Russian Twist 20 Lunges
25 m Lunges 25 m Easy Sled Push
WORKOUT
2 Rounds 25 m Side Lunges 25 m Easy Sled Pull –
400 m Run
a) 5 Rounds WORKOUT
30 Sec. Rest – –
1 Min. Farmers Carry
1 Min. Rest WORKOUT WORKOUT “MITCHELL”
– FOR TIME
WORKOUT b) 5 Rounds 5 Rounds a) 5 Rounds 800 m Run
1 Min. max Goblet Squats 1 Min. Wall Balls 50 m Sled Push AHAP* 100 Squats
FOR TIME 1 Min. Rest 30 Sec. Rest 3-5 Min. Rest 800 m Run
4 Rounds 1 Min. Burpee Broad Jump 100 Sit Ups
20 Box jumps c) 5 Rounds 30 Sec. Rest b) 5 Rounds 800m Run
20 Lunges (total) 1 Min. Max Bench Press 1 Min. Row for Calories 50 m Sled Push AHAP* 100 Lunges (total)
20 Row for Calories 1 Min. Rest 30 Sec. Rest 3-5 Min. Rest
20 Sit Ups 1 Min. 10 m Shuttle Run –
20 Wall Balls – 30 Sec. Rest – CORE
10 Min. Foam Roller 10 Min. Foam Roller
– – 3 Rounds
CORE CORE 10 Bird Dogs r/l
30 Sec. Plank
50 Spider Plank Crunch 4 Rounds 30 Sec. Side Plank r
15 Hanging Knee Raises 30 Sec. Plank l
20 Situps 10 Glute Bridges
15 Hyperextensions

* As Heavy As Possible

In den Wochen 1-7 können die Wochentage für das Training individuell gewählt werden,
Woche 8 sollte wie beschrieben eingehalten werden. HYROX WOMEN PRO / MEN PRO
W O C H E 05

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WARM UP WARM UP WARM UP WARM UP WARM UP

4 Rounds 3 Rounds 25 m Lunges 500 m Row 50 Jumping Jacks

200 m Run 10 Squats 25 m Side Lunges 3 Rounds 10 Tuck Jumps
30 Sec. Rest 10 Buttlifts 25 m Broad Jumps 10 Good Mornings 20 Lunges
25 m Inch Worm
– – – –
WORKOUT WORKOUT – WORKOUT WORKOUT
WORKOUT
FOR TIME a) 5 Rounds a) 5 Rounds FOR TIME
8000 m Run* 8-10 Back Squats* “STARR” 8-10 Deadlifts* 7 Rounds
2 Min. Rest FOR TIME 2 Min. Rest 500 m SkiErg @ 75%
*every 3 Min. perform 1600 m Run 3 Min. Rest
5 Burpees and b) 5 Rounds 30 Mountain Climber b) 5 Rounds
10 Squats 8-10 Bench Press* 1200 m Ski Erg 8-10 Shoulder Press* –
2 Min. Rest 30 Weighted Lunges (total) 2 Min. Rest
@ 2 x KB
CORE
–
c) 7 Rounds 800 m Run c) 7 Rounds
CORE 30 Goblet Squats @ KB 3 Rounds
Max Reps Pull Ups 8-10 Plyo Push Ups
600 m Ski Erg 10 Bird Dogs r/l
2 Min. Rest 2 Min. Rest
1 Round 30 Wall Balls 30 Sec. Plank
50 Situps 30 Sec. Side Plank r
*go heavier than week 3 * go heavier than week 3
50 Supermen 30 Sec. Side Plank l
1 Min. Plank hold 10 Glute Bridges
– –
10 Min. Foam Roller 10 Min. Foam Roller

In den Wochen 1-7 können die Wochentage für das Training individuell gewählt werden,
Woche 8 sollte wie beschrieben eingehalten werden. HYROX WOMEN PRO / MEN PRO
W O C H E 06

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WARM UP WARM UP WARM UP ACTIVE RECOVERY WARM UP

4 Rounds 10 Min. easy Run 1500 m Row @ 60 % 60 Min. Bike Ride 5 Min. Easy Jog
150 m Run 3 Rounds 10 Burpees
20 Sec. Rest 10 Stepups on box – 10 Box Jumps
5 Burpees 10 V-Ups
WORKOUT
2 Rounds
250 m Run – –
FOR TIME
30 Sec. Rest
WORKOUT 150 Wall Balls WORKOUT
4 Min. Rest, then
– a) 5 Rounds a) 5 Rounds
WORKOUT 8 Front Rack Lunges with 100 Burpees 10 Bench Press
Barbell AHAP* 10 Deadlift
FOR TIME 3-5 Min. Rest – 10 Back Squats
2000 m Run, then 2 Min. Rest
CORE
b) 5 Rounds
80-60-40 10 Hamstring Curls b) FOR TIME
5 Rounds
Sandbag Lunges (total) 90 Sec. Rest 3 Rounds
15 Hanging Knee Raises
Single Leg Deadlift (total) 500 m Ski Erg or Row
20 Sit Ups
Mountain Climbers, then c) 5 Rounds 50 Weighted Step over Box
15 Hyperextensions
10 Abductor Maschine 50 Push Ups
2000 m Ski Erg 90 Sec. Rest

– d) 5 Rounds
10 Adductor Maschine
CORE
90 Sec. Rest
3 Rounds
30 Sec. Plank –
30 Sec. Side Plank r 10 Min. Foam Roller
30 Sec. Side Plank l

* As Heavy As Possible

In den Wochen 1-7 können die Wochentage für das Training individuell gewählt werden,
Woche 8 sollte wie beschrieben eingehalten werden. HYROX WOMEN PRO / MEN PRO
W O C H E 07

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WARM UP WARM UP WARM UP WARM UP ACTIVE RECOVERY

25 m Bear Crawl 3 Rounds 2 Min. Jump Rope 500m Row 30 Min. Swimming or
25 m Crab Walk 10 Squats 25 m High Knees 3 Rounds 60 Min. Bike Ride
25 m Inch Worm 10 Buttlifts 25 m Buttkicks 10 Good Mornings
25 m Lunges 10 Sit Ups
– – 25 m Side Lunges
WORKOUT WORKOUT –
– WORKOUT
FOR TIME a) 5 Rounds WORKOUT
5 Rounds 6-8 Back Squats* a) 5 Rounds
1000 m Run 2 Min. Rest FOR TIME 8-10 Deadlifts*
5 Min. Ski Erg for Calories 4 Rounds 2 Min. Rest
5 Min. Row for Calories b) 5 Rounds 400 m Row
3 Min. Rest 6-8 Bench Press* 25 m Sled Push b) 5 Rounds
2 Min. Rest 25 m Sled Pull 8-10 Shoulder Press*
– 2 Min. Rest
c) 5 Rounds
CORE
Max Reps Weighted Pull Ups c) 7 Rounds
2 Min. Rest 8-10 Plyo Push Ups
50 V-Ups
2 Min. Rest
50 Supermen
*go heavier than week 5

*go heavier than week 5

–
10 Min. Foam Roller

In den Wochen 1-7 können die Wochentage für das Training individuell gewählt werden,
Woche 8 sollte wie beschrieben eingehalten werden. HYROX WOMEN PRO / MEN PRO
W O C H E 08

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WARM UP WARM UP WARM UP ACTIVE RECOVERY TOTAL REST

5 Min. Jump Rope 400 m Easy Run 25 m High Knees 20 Min. Easy Row
10 m Inch Worm 25 m Buttkicks 20 Min. Mobility / Stretching
– 20 Russian Twist 25 m Lunges
25 m Easy Sled Push 25 m Side Lunges
WORKOUT
25 m Easy Sled Pull
a) 10 Min. AMRAP** –
10 Burpees – WORKOUT
10 Goblet Sqiuats WORKOUT
5 Min. Rest 30 Min. AMRAP**
a) 5 Rounds 15 Deadlift
b) 10 Min. AMRAP** 50 m Sled Push AHAP* 1000 m Row
10 Box Jumps 3-5 Min. Rest 15 Back Squats
10 Push Ups 1000 m Run
5 Min. Rest b) 5 Rounds
50 m Sled Pull AHAP*
c) 10 Min. AMRAP** 3-5 Min. Rest
10 Lunges
10 Wallballs –
10 Min. Foam Roller
–
CORE

3 Rounds
20 Russian Twist
30 Sec. Rest

* As Heavy As Possible / ** As many Reps as possible

In den Wochen 1-7 können die Wochentage für das Training individuell gewählt werden,
Woche 8 sollte wie beschrieben eingehalten werden. HYROX WOMEN PRO / MEN PRO