Hybridfithub

Whether you’re aiming to finish your first HYROX or beat your personal best, having a structured weekly training plan is key. HYROX is about strength, endurance, and functional movement. The plan below is designed for all levels and builds a solid base across all key HYROX elements.

Weekly HYROX Training Overview

Monday – Strength & Sled Focus
• Warm-up: 5 min easy cardio + mobility
• Goblet Squats – 4 x 15
• Sled Push Simulation (Heavy Walking Lunges or Sled if available) – 4 x 20 meters
• Sled Pull Simulation (TRX Rows or Resistance Band Rows) – 4 x 12
• Core: Russian Twists – 3 x 30 seconds

Tuesday – Running Intervals + Burpee Practice
• 5 min warm-up jog
• Intervals: 4 x 800m at race pace (rest 90s)
• Burpee Broad Jumps – 4 x 10 reps
• Cool down + stretch

Wednesday – Upper Body Strength & Rowing Focus
• Row: 3 x 500m (rest 1 min between)
• Push-Ups – 4 x 15
• Dumbbell Shoulder Press – 4 x 10
• Renegade Rows – 3 x 12
• Side Plank – 2 x 30s each side

Thursday – Recovery / Mobility Day
• 30–45 min walk or light cycling
• Full-body stretching + foam rolling
• Optional: light core workout (planks, bird-dogs, dead bugs)

Friday – Long Run + Wall Ball Focus
• 5–8 km easy run
• Wall Balls (or Thrusters if no ball): 4 x 20
• Step-ups or Box Jumps – 3 x 10
• Calf Raises – 3 x 20

Saturday – Full HYROX Simulation Circuit (Scaled)
• 1 km run
• 50m walking lunges
• 1 km row
• 50 burpee broad jumps
• 1 km run
• Farmer’s Carry (or DB carry) 200m
• Wall Balls – 50 reps

Sunday – Rest
• Full rest or gentle walk/stretching
• Hydrate and recover

Train smart. Race strong.

HybridFitHub