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All workout plans

Hyrox Prep

AthleticIntermediate

Eight kilometres of running with eight stations in between: a four-day block that trains the strength the stations need, the running they sit inside, and the compromised running that decides the race.

At a glance

Frequency
4× a week
Split
Hybrid
Session length
Up to 55 min
Weekly volume
≈68 working sets

Equipment

GymBarbellBodyweightMachineKettlebellSledOther

Where the week's sets go

  • Legs28 sets · 41%
  • Other20 sets · 29%
  • Arms11 sets · 16%
  • Back6 sets · 9%
  • Core3 sets · 4%

A week on this plan

  1. Sunrest day
  2. MonStrength
  3. TueStations & Run
  4. Wedrest day
  5. ThuRace Simulation
  6. FriLong Run & Sled
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 4

Strength

Squat, hinge, sled, pull, carries · 6 exercises · Up to 56 min

    • Barbell full squatQuads · Barbell4× 5 reps3 min restThe leg drive under every sled push and wall ball. Two reps in reserve.
    • Barbell romanian deadliftGlutes · Barbell3× 6–8 reps2 min 30 s rest
    • Sled pushQuads · Sled4× 30 s2 min restHeavier than race weight, 25 m at a time. Low hips, arms locked, short fast steps — the race sled is 50 m and it is won by the people who never stall.
    • Pull-upLats · Bodyweight3× 6–10 reps2 min restThe sled pull and the SkiErg both come from here.
    • Kettlebell farmers carryForearms · Kettlebell3× 60 s1 min 30 s restRace loads: 2 × 24 kg (men), 2 × 16 kg (women), 200 m. Work up to sixty seconds without setting them down.
    • Sandbag front carryAbs · Other3× 40 s1 min restBear-hug the bag and walk. It is the brace the lunges and the wall balls both live on.

Workout 2 of 4

Stations & Run

Compromised running: station, then a kilometre, eight times · 8 exercises · Up to 51 min

  • Superset A · Run these back to back, and rest after the last one.

    • Ski ergometerTriceps · Machine2× 90 s1 min restNinety seconds hard, straight into the run. That is the race: every station is followed by a kilometre on tired legs.
    • RunFull body · Bodyweight2× 240 s1 min restFour minutes at target race pace, roughly a kilometre. Treadmill or track, either works.

  • Superset B · Run these back to back, and rest after the last one.

    • Rowing machineFull body · Machine2× 90 s1 min restDamper 4–6, legs first. Rowing is station five in the race, the one where the pace usually goes.
    • RunFull body · Bodyweight2× 240 s1 min restSame pace as before. Slowing on the runs after a station is what this session is here to fix.

  • Superset C · Run these back to back, and rest after the last one.

    • Wall ballQuads · Other2× 20 reps1 min restRace ball — 9 kg to 3 m for men, 6 kg to 2.7 m for women. Twenty unbroken, then run.
    • RunFull body · Bodyweight2× 240 s1 min rest

  • Superset D · Run these back to back, and rest after the last one.

    • Burpee broad jumpFull body · Bodyweight2× 15 reps1 min restFifteen, each jump as long as you can make it, then run. Long jumps, quick burpees.
    • RunFull body · Bodyweight2× 240 s1 min rest

Workout 3 of 4

Race Simulation

All eight stations in race order, three rounds · 9 exercises · Up to 54 min

    • Air bikeFull body · Machine1× 300 s1 min restFive easy minutes to open up. Not part of the race, but it sets the breathing before it.
    • Ski ergometerTriceps · Machine3× 120 s45 s restStation one. Two minutes at the pace you could hold for the full 1,000 m.
    • Sled pushQuads · Sled3× 30 s1 min 30 s restStation two, race weight, 25 m out and back. Do not stand up in the middle.
    • Sled pullUpper back · Sled3× 30 s1 min 30 s restStation three, race weight. Hips back, hand over hand, lean into it.
    • Burpee broad jumpFull body · Bodyweight3× 20 reps45 s restStation four. Twenty per round; the race is 80 m.
    • Rowing machineFull body · Machine3× 120 s45 s restStation five. Same pace target as the SkiErg — 1,000 m in the race.
    • Kettlebell farmers carryForearms · Kettlebell3× 60 s1 min restStation six, race loads. One grip, no setting down.
    • Sandbag walking lungeQuads · Other3× 20 reps45 s restStation seven. Twenty steps at race weight — 20 kg men, 10 kg women. The race is 100 m.
    • Wall ballQuads · Other3× 25 reps45 s restStation eight. Twenty-five per round is the 100-rep station in pieces. Find the rhythm, not the rest.

Workout 4 of 4

Long Run & Sled

Aerobic base, then sled and lunges on tired legs · 3 exercises · Up to 50 min

    • RunFull body · Bodyweight1× 2100 s2 min restThirty-five minutes easy, conversational, building to forty-five over the block. The eight kilometres are run at this effort plus a little.
    • Sled pushQuads · Sled3× 30 s1 min 30 s restRace weight straight off the run. The sled always arrives on tired legs.
    • Sandbag walking lungeQuads · Other3× 20 reps1 min 30 s restTwenty steps, which is how the lunge station feels at kilometre seven.

How to progress

Eight weeks out from a race. Strength day adds 2.5 kg a week while it moves. The interval day keeps its run pace at your target race pace and cuts the rest by fifteen seconds every two weeks. The simulation adds a round in week five, never reps within a round. The long run adds five minutes a week to forty-five, then holds. Race week: strength day only, at half the sets. Station loads are the race loads for your division — check them before the block, not the week before.

Start this plan

Plans like this

  • 44-Day AthleticPower first, strength second, conditioning last — built for people who play a sport rather than train for a mirror.4 daysAthleticIntermediateFull gym50 min
  • 55-Day StrengthA day each for the squat, the bench, the deadlift and the overhead press, plus a day of the back and arm work that holds them together.5 daysStrengthAdvancedFull gym55 min
  • 44-Day Fat LossFull-body lifting to hold onto muscle while you eat less, with ten minutes of conditioning on the end of each session.4 daysFat lossIntermediateFull gym40 min
  • 44-Day Glutes & Lower BodyTwo lower-body days built around the hip thrust and the hinge, with a full upper day either side so nothing falls behind.4 daysMuscle buildingIntermediateFull gym45 min