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!

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.

Power x Hyrox

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Hyrox finisher, 2 rounds: 
1 km Row,
50 Wall balls
100 m farmer carry

Bench Press (Barbell)

Pull-Up (Weighted)

Incline Bench Press (Dumbbell)

KB Swing

Push Up

Renegade Row

Upper + Hyrox

Run: 
4 x 800 m @ race pace, 90 sec. rest

NB: Sled push is 20 m

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Jump Squat

Sled Push

Lower + Run

Run: 
5-8 km, @Z2-Z3
Finish with 3 x 100 m strides

Goblet Squat

Plank

Glute Bridge (Band)

Lateral Banded Walk

Run Strides

Run + Light Weight

Hyrox skill - 2 rounds:
1000 m Ski Erg
50 Burpee Broad Jumps
50 Wall Balls
200 m Sled Pull

Deadlift (Barbell)

Push Press (Barbell)

Front Rack KB Walking Lunge

Full Body + Hyrox Skill

Hyrox skill - 2 rounds:
1000 m Ski Erg
50 m Burpee Broad Jumps
50 Wall Balls
200 m Sled Pull

Deload

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