Program Description
This 12-week training program is designed for basic Hyrox training. It combines the GZCL strength training method with Hyrox-specific conditioning to develop both power and endurance. Training Structure (Weekly): Day 1: Upper Body Strength + Hyrox Finisher Day 2: Lower Body Strength + Running Intervals Day 3: Full Body Strength + Hyrox Circuit Day 4: Steady-State Running + Mobility & Light Strength Key Features: Based on the GZCL method: T1 (heavy lifts), T2 (assistance work), T3 (high-rep/metcon) Includes Hyrox-specific elements: sled push/pull, wall balls, ski erg, rowing, running Progressive overload in the first 12 weeks, followed by race-specific intensity Add +5 kg for squats and deadlift each week and 2.5 kg for bench and push press. Every 4th week is a deload to promote recovery and reduce injury risk.
Program Overview
- LevelIntermediate
- GoalAthletics, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJul 28, 2025 05:22
- Last EditedSep 08, 2025 05:10
Summary
Unleash your potential with the Power x Hyrox program, a comprehensive 12-week training regimen designed for those ready to elevate their performance. Comprising four intense workouts per week, this program blends strength training with Hyrox-style conditioning, featuring exercises like barbell bench presses, weighted pull-ups, and dynamic sled pushes. Each session is strategically crafted to build muscle, enhance endurance, and improve overall athleticism, ensuring you’re primed for any challenge. Equip yourself with the tools to transform your fitness journey and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.9%
Quadriceps
15.6%
Hamstrings
10.7%
Abs
9.7%
Chest
9.2%
Triceps
7%
Front Delts
6.2%
Lats
4.5%
Upper Back
4.5%
Adductors
4.2%
Lower Back
3.7%
Middle Delts
2.5%
Abductors
1.5%
Biceps
1%
Other
0.8%
Cardio
0.8%
