W E E K 0 1

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

WARM UP WARM UP WARM UP WARM UP WARM UP

–
Pigeon Stretch – WORKOUT
Couch Stretch – WORKOUT
– WORKOUT
WORKOUT a) –
– “JAGGER”
CORE
WORKOUT a) a) AMRAP

“GEORGE” b)
FOR TIME
b)

b) AMRAP c)

c)
d)
– *Record Weights

– d)
CORE
*Record Weights
CORE

During week 1-3 you can select weekdays as you like as long as you follow the sessions in order.
For week 4 you should stick to our recommendation. HYROX WOMEN PRO / MEN PRO
 W E E K 0 2

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

WARM UP WARM UP WARM UP WARM UP WARM UP

–
– – speed on each round), then
WORKOUT
WORKOUT WORKOUT –
“TURNER” –
a) WORKOUT “STING” a) –
WORKOUT
@as heavy as possible
a) Row for cal with Barbell @as heavy as possible
@as heavy as possible Burpees
“ROSE”
Lunges (total)
b) a)
– b)
b)
CORE
@as heavy as possible

b) b)
AMRAP
c)

c)
d)
–
– CORE
CORE

During week 1-3 you can select weekdays as you like as long as you follow the sessions in order.
For week 4 you should stick to our recommendation. HYROX WOMEN PRO / MEN PRO
 W E E K 0 3

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

WARM UP WARM UP WARM UP WARM UP WARM UP

Pigeon Stretch
Couch Stretch –
– WORKOUT
– WORKOUT –
WORKOUT WORKOUT a) –
a) WORKOUT
“ZEPPELIN” “COMBS”
FOR TIME FOR TIME “SPEARS”
b)
b)

c)
c) –
– CORE
CORE
d)
–
CORE

@Barbell

During week 1-3 you can select weekdays as you like as long as you follow the sessions in order.
For week 4 you should stick to our recommendation. HYROX WOMEN PRO / MEN PRO
 W O C H E 0 4

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

WARM UP ACTIVE REST WARM UP TOTAL REST TOTAL REST HYROX COMPETITION DAY

Yoga etc. No Running!

– –
WORKOUT WORKOUT

“MANSON” „BIGGIE“
FOR TIME

–
CORE

–
CORE

During week 1-3 you can select weekdays as you like as long as you follow the sessions in order.
For week 4 you should stick to our recommendation. HYROX WOMEN PRO / MEN PRO