logo
BoostcampPNG

Aaron’s Hyrox 6 Week Strength Block

by
14 athletes joined

Program Description

This 6 week plan is to help build a baseline strength for all movements in the HYROx race, without introducing that much cardio yet

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Olympic Weightlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 03, 2024 11:46
  • Last Edited
    Jun 22, 2025 08:28

Summary

Unlock your potential with Aaron’s Hyrox 6 Week Strength Block, a focused program designed to build power and endurance. Over the course of six weeks, you'll engage in five days of intense workouts that combine strength training and cardio, featuring essential lifts like the bench press and squat, alongside high-energy cardio sessions. This program is perfect for those looking to enhance their overall fitness and performance. Get ready to push your limits and see real results!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Seal Row
1
-
3
Military Press (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Lat Pulldown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Seal Row
1
-
3
Military Press (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Lat Pulldown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Seal Row
1
-
3
Military Press (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Lat Pulldown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Seal Row
1
-
3
Military Press (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Lat Pulldown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Seal Row
1
-
3
Military Press (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Lat Pulldown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Seal Row
1
-
3
Military Press (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Lat Pulldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
RPE 8
2
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
3
2km Row
1
RPE 8
4
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
RPE 8
2
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
3
2km Row
1
RPE 8
4
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
RPE 8
2
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
3
2km Row
1
RPE 8
4
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
RPE 8
2
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
3
2km Row
1
RPE 8
4
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
RPE 8
2
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
3
2km Row
1
RPE 8
4
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
RPE 8
2
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
3
2km Row
1
RPE 8
4
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
RDL
1
-
3
Sled Push
4
-
4
Dip (Bodyweight)
1
-
5
Wide Grip Pull-Up
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
RDL
1
-
3
Sled Push
4
-
4
Dip (Bodyweight)
1
-
5
Wide Grip Pull-Up
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
RDL
1
-
3
Sled Push
4
-
4
Dip (Bodyweight)
1
-
5
Wide Grip Pull-Up
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
RDL
1
-
3
Sled Push
4
-
4
Dip (Bodyweight)
1
-
5
Wide Grip Pull-Up
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
RDL
1
-
3
Sled Push
4
-
4
Dip (Bodyweight)
1
-
5
Wide Grip Pull-Up
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
RDL
1
-
3
Sled Push
4
-
4
Dip (Bodyweight)
1
-
5
Wide Grip Pull-Up
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
-
2
Seal Row
1 Set
-
3
Military Press (Barbell)
1 Set
-
4
Seated Row (Cable)
1 Set
-
5
Incline Bench Press (Dumbbell)
1 Set
-
6
Pec Deck (Machine)
1 Set
-
7
Lat Pulldown
1 Set
-
Day 2
1
2km Row
1 Set
@8
2
Wallball (Dbs Or kbs)
1 Set
25 Reps
@8
3
2km Row
1 Set
@8
4
Wallball (Dbs Or kbs)
1 Set
25 Reps
@8
Day 3
1
Sprint
1 Set
-
Day 4
1
Squat (Barbell)
1 Set
-
2
RDL
1 Set
-
3
Sled Push
4 Sets
-
4
Dip (Bodyweight)
1 Set
-
5
Wide Grip Pull-Up
1 Set
-
Day 5
1
Run
1 Set
-