Power x Hyrox

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.

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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

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

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