W E E K 01

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

WARM UP WARM UP WARM UP

4 Rounds 5-10 Min. Run, then 3 Min. Easy Jog

250 m Run or Row 5 Min. Stretch
30 Sec. Rest, then 2 Rounds –
10 Lunges
WORKOUT
2 Rounds 5 Wall Balls
5 Sit Ups – 5K Run
5 Push Ups
WORKOUT –
5 Squats
– CORE
“JAGGER”
WORKOUT a) 1
 0 Min. AMRAP
3 Rounds
200 m Run or Ski Erg
20 Sit Ups
“GEORGE” 10 Burpees
20 Russian Twist
FOR TIME 20 Weighted Lunges (total) @2x KB/
20 Heel Touches
500 m Run, then DB
30 Sec. Plank
–
3 Rounds
5 Min. Rest
10 Squats
10 Burpees –
10 Sit Ups b) 10 Min. AMRAP
10 Push Ups, then 200 m Row
15 Wall Balls
500 m Run 100 m Farmers Carry
– –
CORE CORE

1 Round 3 Rounds
25 Sit Ups 10 Bird-Dog Crunches (per leg)
25 Superman
25 Flutter Kicks

During week 1-3 you can select the weekdays for your training on your own.
For week 4 you should stick to our recommendation. HYROX WOMEN / MEN
W E E K 02

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

WARM UP WARM UP WARM UP

5 Min. Run 1 Round 3 Min. Run, then

5 Min. Row 25 Jumping Jacks 5 Rounds
5 Min. SkiErg 20 Sit Ups 50 m Run (increase running
– 15 Squats speed on each round), then
10 Burpees –
WORKOUT
– 5 Min. Stretch
„TURNER” WORKOUT –
a) 4 Rounds
WORKOUT
30 Sec Kettlebell Farmers Carry a) 2
 Rounds
@as heavy as possible 25 m Sled Push
“ROSE”
30 Sec. Rest 1 Min. Rest
a) 4
 Rounds
200 m Run
b) 15 Min. AMRAP b) 2 Rounds
2 Min. Rest
200 m Run 25 m Sled Pull
15 Wall Balls 1 Min. Rest
b) 2 Rounds
200 m Run
400 m Run
25 m Sled Push c) “STING”
4 Min. Rest
200 m Run 30-20-10
15 Wall Balls Row for cal
c) 1 Round
– Burpees
800 m Run
Lunges (total)
CORE –
–
CORE
1 Round CORE
50 Sit Ups
3 Rounds
3 Rounds
15 V-Ups
45-60 Sec. Plank
15 Superman
30 Sec. Rest
20 Mountain Climber

During week 1-3 you can select the weekdays for your training on your own.
For week 4 you should stick to our recommendation. HYROX WOMEN / MEN
W E E K 03

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

WARM UP WARM UP WARM UP

2 Rounds 1000 m Row or 500 m SkiErg, then 4 Rounds

200 m Run 150 m Run
10 Squats 2 Rounds 1 Min. Rest
5 Burpees 5 Push Ups –
10 Sit Ups 5 Squats
WORKOUT
5 Burpees 10 Sit Ups
– – “SPEARS”
WORKOUT WORKOUT 2000 m Run*

“ZEPPELIN” a) 2
 Rounds *every 3 Min. perform
FOR TIME 50 m Sled Push 5 Burpee Broad Jumps
500 m Run, then 1 Min. Rest 10 Lunges (5/5)
–
50 Wall Balls b) 2 Rounds
CORE
40 Lunges (total) 50 m Sled Pull
30 Burpees 1 Min. Rest
3 Rounds
20 Sit Ups
10 Push Ups, then c) “Combs”
30 Sec. Toe Touches
FOR TIME
30 Sec. Flutter Kicks
500 m Run 20 Squats
30 Sec. Russian Twist
– 200 m Run
30 Sec. Side Plank (right)
20 Squats
CORE 30 Sec. Side Plank (left)
400 m Run
1 Min. Rest
20 Squats
3 Rounds
800 m Run
1 Min. Stability Ball Bridges
30 Sec. Rest –
CORE

1 Round
50 Bicycle Crunches

During week 1-3 you can select the weekdays for your training on your own.
For week 4 you should stick to our recommendation. HYROX WOMEN / MEN
W E E K 04

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

WARM UP ACTIVE REST WARM UP TOTAL REST TOTAL REST HYROX COMPETITON DAY

4 Rounds 30 Minutes Swim, Bike, 2 Min. Jump Rope, then

150 m Run Yoga etc. No Running!
1 Min. Rest 1 Round
– 20 High Knees
20 Buttkicks
WORKOUT
20 Lunges
20 Side Lunges
“MANSON”
FOR TIME –
200 m Run WORKOUT
15m Sled Push
300 m Run „BIGGIE“
15 m Sled Pull 3 Rounds
40 0 m Run 1 Min. Wall Balls
30 Lunges (total) 30 Sec. Rest
500 m Run 1 Min. Burpee Broad Jump
30 cal Row 30 Sec. Rest
400 m Run 1 Min. Row for Calories
20 cal Ski Erg 30 Sec. Rest
300 m Run 1 Min. 10 m Shuttle Run
15 Burpees 30 Sec. Rest
200 m Run –
– CORE
CORE
2 Rounds
1 Round 15 Hanging Knee Raises
50 Spider Plank Crunch 20 Sit Ups
15 Hyperextensions

During week 1-3 you can select the weekdays for your training on your own.
For week 4 you should stick to our recommendation. HYROX WOMEN / MEN