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Power x Hyrox

by Mikkel L.
1 athletes joined

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

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 28, 2025 05:22
  • Last Edited
    Jul 28, 2025 05:46
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Weighted)
3
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
KB Swing
3
20 reps
RPE 8
5
Push Up
3
RPE 8
6
Renegade Row
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Weighted)
3
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
KB Swing
3
20 reps
RPE 8
5
Push Up
3
RPE 8
6
Renegade Row
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Weighted)
3
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
KB Swing
3
20 reps
RPE 8
5
Push Up
3
RPE 8
6
Renegade Row
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Weighted)
3
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
KB Swing
3
20 reps
RPE 8
5
Push Up
3
RPE 8
6
Renegade Row
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Weighted)
3
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
KB Swing
3
20 reps
RPE 8
5
Push Up
3
RPE 8
6
Renegade Row
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Weighted)
3
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
KB Swing
3
20 reps
RPE 8
5
Push Up
3
RPE 8
6
Renegade Row
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Weighted)
3
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
KB Swing
3
20 reps
RPE 8
5
Push Up
3
RPE 8
6
Renegade Row
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Weighted)
3
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
KB Swing
3
20 reps
RPE 8
5
Push Up
3
RPE 8
6
Renegade Row
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Weighted)
3
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
KB Swing
3
20 reps
RPE 8
5
Push Up
3
RPE 8
6
Renegade Row
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Weighted)
3
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
KB Swing
3
20 reps
RPE 8
5
Push Up
3
RPE 8
6
Renegade Row
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Weighted)
3
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
KB Swing
3
20 reps
RPE 8
5
Push Up
3
RPE 8
6
Renegade Row
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pull-Up (Weighted)
3
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
KB Swing
3
20 reps
RPE 8
5
Push Up
3
RPE 8
6
Renegade Row
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Jump Squat
3
15 reps
RPE 8
5
Sled Push
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Jump Squat
3
15 reps
RPE 8
5
Sled Push
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Jump Squat
3
15 reps
RPE 8
5
Sled Push
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Jump Squat
3
15 reps
RPE 8
5
Sled Push
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Jump Squat
3
15 reps
RPE 8
5
Sled Push
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Jump Squat
3
15 reps
RPE 8
5
Sled Push
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Jump Squat
3
15 reps
RPE 8
5
Sled Push
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Jump Squat
3
15 reps
RPE 8
5
Sled Push
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Jump Squat
3
15 reps
RPE 8
5
Sled Push
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Jump Squat
3
15 reps
RPE 8
5
Sled Push
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Jump Squat
3
15 reps
RPE 8
5
Sled Push
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Jump Squat
3
15 reps
RPE 8
5
Sled Push
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
6-8 reps
RPE 8
3
Front Rack KB Walking Lunge
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
6-8 reps
RPE 8
3
Front Rack KB Walking Lunge
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
6-8 reps
RPE 8
3
Front Rack KB Walking Lunge
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
6-8 reps
RPE 8
3
Front Rack KB Walking Lunge
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
6-8 reps
RPE 8
3
Front Rack KB Walking Lunge
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
6-8 reps
RPE 8
3
Front Rack KB Walking Lunge
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
6-8 reps
RPE 8
3
Front Rack KB Walking Lunge
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
6-8 reps
RPE 8
3
Front Rack KB Walking Lunge
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
6-8 reps
RPE 8
3
Front Rack KB Walking Lunge
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
6-8 reps
RPE 8
3
Front Rack KB Walking Lunge
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
6-8 reps
RPE 8
3
Front Rack KB Walking Lunge
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Push Press (Barbell)
3
6-8 reps
RPE 8
3
Front Rack KB Walking Lunge
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 8
2
Plank
3
1 mins
RPE 8
3
Glute Bridge (Band)
3
12-15 reps
-
4
Lateral Banded Walk
3
12-15 reps
-
5
Run
1
40-60 mins
RPE 7
6
Run Strides
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 8
2
Plank
3
1 mins
RPE 8
3
Glute Bridge (Band)
3
12-15 reps
-
4
Lateral Banded Walk
3
12-15 reps
-
5
Run
1
40-60 mins
RPE 7
6
Run Strides
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 8
2
Plank
3
1 mins
RPE 8
3
Glute Bridge (Band)
3
12-15 reps
-
4
Lateral Banded Walk
3
12-15 reps
-
5
Run
1
40-60 mins
RPE 7
6
Run Strides
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 8
2
Plank
3
1 mins
RPE 8
3
Glute Bridge (Band)
3
12-15 reps
-
4
Lateral Banded Walk
3
12-15 reps
-
5
Run
1
40-60 mins
RPE 7
6
Run Strides
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 8
2
Plank
3
1 mins
RPE 8
3
Glute Bridge (Band)
3
12-15 reps
-
4
Lateral Banded Walk
3
12-15 reps
-
5
Run
1
40-60 mins
RPE 7
6
Run Strides
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 8
2
Plank
3
1 mins
RPE 8
3
Glute Bridge (Band)
3
12-15 reps
-
4
Lateral Banded Walk
3
12-15 reps
-
5
Run
1
40-60 mins
RPE 7
6
Run Strides
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 8
2
Plank
3
1 mins
RPE 8
3
Glute Bridge (Band)
3
12-15 reps
-
4
Lateral Banded Walk
3
12-15 reps
-
5
Run
1
40-60 mins
RPE 7
6
Run Strides
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 8
2
Plank
3
1 mins
RPE 8
3
Glute Bridge (Band)
3
12-15 reps
-
4
Lateral Banded Walk
3
12-15 reps
-
5
Run
1
40-60 mins
RPE 7
6
Run Strides
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 8
2
Plank
3
1 mins
RPE 8
3
Glute Bridge (Band)
3
12-15 reps
-
4
Lateral Banded Walk
3
12-15 reps
-
5
Run
1
40-60 mins
RPE 7
6
Run Strides
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 8
2
Plank
3
1 mins
RPE 8
3
Glute Bridge (Band)
3
12-15 reps
-
4
Lateral Banded Walk
3
12-15 reps
-
5
Run
1
40-60 mins
RPE 7
6
Run Strides
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 8
2
Plank
3
1 mins
RPE 8
3
Glute Bridge (Band)
3
12-15 reps
-
4
Lateral Banded Walk
3
12-15 reps
-
5
Run
1
40-60 mins
RPE 7
6
Run Strides
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 8
2
Plank
3
1 mins
RPE 8
3
Glute Bridge (Band)
3
12-15 reps
-
4
Lateral Banded Walk
3
12-15 reps
-
5
Run
1
40-60 mins
RPE 7
6
Run Strides
1
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Pull-Up (Weighted)
3 Sets
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
KB Swing
3 Sets
20 Reps
@8
5
Push Up
3 Sets
@8
6
Renegade Row
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
4
Jump Squat
3 Sets
15 Reps
@8
5
Sled Push
3 Sets
20 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Push Press (Barbell)
3 Sets
6-8 Reps
@8
3
Front Rack KB Walking Lunge
3 Sets
12 Reps
@8
Day 4
1
Goblet Squat
3 Sets
15 Reps
@8
2
Plank
3 Sets
1 mins
@8
3
Glute Bridge (Band)
3 Sets
12-15 Reps
-
4
Lateral Banded Walk
3 Sets
12-15 Reps
-
5
Run
1 Set
40-60 mins
@7
6
Run Strides
1 Set
-