W E E K 01

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

WARM UP WARM UP WARM UP WARM UP WARM UP

4 Rounds 3 Rounds 5-10 Min. Run, then 500 m Row, then 3 Min. Easy Jog
250 m Run or Row 10 Squats 2 Rounds 3 Rounds 5 Min. Stretch
30 Sec. Rest, then 10 Buttlifts 10 Lunges 10 Good Mornings –
2 Rounds Pigeon Stretch 5 Wall Balls – WORKOUT
5 Sit Ups Couch Stretch – WORKOUT
5 Push Ups – WORKOUT 10K Run
5 Squats
WORKOUT a) 5 Rounds –
– “JAGGER” 10 Deadlifts*
CORE
WORKOUT a) 5 Rounds a) 20 Min. AMRAP 2 Min. Rest
10 Back Squats* 400 m Run or Ski Erg
5 Rounds
“GEORGE” 2 Min. Rest 15 Burpees b) 5 Rounds
20 Sit Ups
FOR TIME 20 Weighted Lunges (total) @2x KB/DB 10 Shoulder Press*
20 Russian Twist
100 m Run, then b) 5 Rounds 5 Min. Rest 2 Min. Rest
20 Heel Touches
5 Rounds 10 Bench Press*
30 Sec. Plank
20 Squats 2 Min. Rest b) 20 Min. AMRAP c) 5 Rounds
20 Burpees 400 m Row 5-10 Plyo Push Ups
20 Sit Ups c) 5 Rounds 15 Wall Balls
20 Push Ups, then 6-8 Pull Ups 200 m Farmers Carry d) 10 Min. Foam Roller
500 m Run – *Record Weights

– d) 10 Min. Foam Roller

CORE
*Record Weights
CORE
3 Rounds
1 Round 20 Bird-Dog Crunches (total)
50 Sit Ups
50 Superman
50 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 PRO / MEN PRO
W E E K 02

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

WARM UP WARM UP WARM UP WARM UP WARM UP

5 Min. Run 400 m Run, then 25 Jumping Jacks 10 Min. Run, then 3 Min. Run, then
5 Min. Row 20 Sit Ups
5 Min. SkiErg 1 Round 15 Squats 3 Rounds 5 Rounds
– 10 Squats 10 Burpees 10 Step Ups 50 m Run (increase running
10 Push Ups – – speed on each round), then
WORKOUT
10 Inch Worm –
WORKOUT WORKOUT
“TURNER” – 5 Min. Stretch
a) 4 Rounds WORKOUT “STING” a) 4 Rounds –
30 Sec. Kettlebell Farmers Carry 50-40-30-20-10 10 Front Rack Lunges
WORKOUT
@as heavy as possible
a) 5 Rounds Row for cal with Barbell @as heavy as possible
30 Sec. Rest 25m Sled Push @as heavy as possible Burpees 3-5 Min. Rest
“ROSE”
3-5 Minutes Rest Lunges (total)
b) 4 Rounds a) 4 Rounds
– b) 4 Rounds
1-5 Strict Pull Ups 400 m Run
b) 5 Rounds 10 Hamstring Curls
30 Sec. Rest CORE 2 Min. Rest
25m Sled Pull @as heavy as possible 90 Sec. Rest
3-5 Minutes Rest
b) 30 Min. AMRAP 5 Rounds b) 2 Rounds
c) 4 Rounds
400 m Run 45-60 Sec. Plank 800 m Run
c) 10 Min. Foam Roller 10 Abductor Press
25 Wall Balls 30 Sec. Plank 4 Min. Rest
90 Sec. Rest
400 m Run
25 m Sled Push c) 1 Round
d) 4 Rounds
400 m Run 1600 m Run
10 Adductor Press
25 Wall Balls –
90 Sec. Rest
– CORE
CORE e) 10 Min. Foam Roller
3 Rounds
1 Round 15 V-Ups
100 Sit Ups 15 Superman
20 Mountain Climberer

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 PRO / MEN PRO
W E E K 03

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

WARM UP WARM UP WARM UP WARM UP WARM UP

2 Rounds 3 Rounds 1000 m Row / 500 m SkiErg 500 m Row, then 4 Rounds
200 m Run 10 Squats 10 Inchworm 150 m Run
10 Squats 10 Buttlifts 2 Rounds 3 Rounds 20 Sec. Rest, then
5 Burpees Pigeon Stretch 5 Push Ups 10 Good Mornings
10 Sit Ups Couch Stretch 5 Squats – 2 Rounds
5 Burpees – 10 Sit Ups 250 m Run
WORKOUT
– – 30 Sec. Rest
WORKOUT
WORKOUT WORKOUT a) 5 Rounds –
a) 5 Rounds 6-8 Deadlifts* WORKOUT
“ZEPPELIN” 6-8 Back Squats* “COMBS” 2 Min. Rest
FOR TIME 2 Min. Rest FOR TIME “SPEARS”
1500 m Run, then 60 Squats b) 5 Rounds 3000 m Run*
b) 5 Rounds 400 m Run 6-8 Shoulder Press*
100 Wall Balls 6-8 Bench Press* 40 Squats 2 Min. Rest *every 3 Min. perform
80 Lunges (total) 2 Min. Rest 800 m Run 10 Burpee Broad Jumps
60 Burpees 20 Squats c) 5 Rounds 10 Lunges (5/5)
40 Sit Ups c) 5 Rounds 1600 m Run 6-12 Plyo Push Ups –
20 Push Ups, then 8-10 Pull Ups – CORE
d) 10 Min. Foam Roller
CORE
1500 m Run d) 10 Min. Foam Roller *Go Heavier Than Week 1
3 Rounds
– *Go Heavier Than Week 1
1 Round 30 Sec. Toe Touches
CORE 100 Bicycle Crunches 30 Sec. Flutter Kicks
30 Sec. Russian Twist
3 Rounds 30 Sec. Side Plank (right)
10 Gute Bridges @Barbell 30 Sec. Side Plank (left)
1 Min. Rest 1 Min. Rest

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 PRO / MEN PRO
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 COMPETITION DAY

4 Rounds 45 Minutes Swim, Bike, 2 Min. Jump Rope, then

150 m Run Yoga etc. No Running!
20 Sec. Rest, then 1 Round
20 High Knees
2 Rounds 20 Buttkicks
250 m Run 20 Lunges
30 Sec. Rest 20 Side Lunges
– –
WORKOUT WORKOUT

“MANSON” „BIGGIE“
FOR TIME 5 Rounds
400 m Run 1 Min. Wall Balls
25 m Sled Push 30 Sec. Rest
600 m Run 1 Min. Burpee Broad Jump
25 m Sled Pull 30 Sec. Rest
800 m Run 1 Min. Row for Calories
50 Lunges (total) 30 Sec. Rest
1000 m Run 1 Min. 10 m Shuttle Run
50 cal Row 30 Sec. Rest
800 m Run –
30 cal Ski Erg
CORE
600 m Run
30 Burpees
2 Rounds
400 m Run
15 Hanging Knee Raises
– 20 Sit Ups
CORE 15 Hyperextensions

1 Round
100 Spider Plank Crunch

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 PRO / MEN PRO