HYROX Prep

Race-specific 5-day plan blending strength and conditioning. Mirrors Hyrox stations: run intervals + sled, burpee broad jumps, farmer carries.

The source app labels this plan as Advanced and places it in Mixed.

5 training days per week: Strength — Lower, Run Intervals, Strength — Upper, Hyrox Stations, Long Aerobic.

• Back Squat
• Romanian Deadlift
• Walking Barbell Lunge
• Sled Push
• Sprint Intervals
• 1K Run + Farmers Carry
• Bench Press
• Barbell Row
• Overhead Press
• Pull-Up
• Farmers Carry
• 1K Run + Sled Push
• 1K Run + Sled Pull
• Burpee Broad Jump Intervals
• Sandbag Lunge Repeats
• Long Run
• RowErg

• Lower Strength: 60 min, 4 exercises
• Run Intervals: 45 min, 2 exercises
• Upper Strength: 60 min, 5 exercises
• Hyrox Stations: 60 min, 4 exercises
• Long Aerobic: 75 min, 2 exercises

Progress by improving control first, then reps, then load. Keep technique stable before increasing intensity.

Leave at least one easier day after the hardest lower-body or conditioning session when possible.

Use loads you can control, warm up the primary movement patterns, and stop a set when form changes meaningfully.

Beginners can reduce one set per exercise, extend rest periods, or use simpler variations while keeping the weekly rhythm intact.