logo
BoostcampPNG

Hyrox Prep: Phase 1 - Base Building

by A P.

Program Description

Solidify compound lift technique, build unilateral strength, start explosive moves, build pull-up base.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 16, 2025 12:50
  • Last Edited
    Jun 16, 2025 03:10
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
RPE 7-8
2A
Single Leg Romanian Deadlift
3
8 reps
-
2B
Lateral Lunge (Weighted)
3
8 reps
-
2C
Tall Kneeling MB Slams
3
10 reps
-
3A
Walking Lunge (Dumbbell)
3
20 reps
-
3B
Squat (Bodyweight)
3
15 reps
-
3C
100m Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7-8
2A
Single Leg Romanian Deadlift
3
8 reps
-
2B
Lateral Lunge (Weighted)
3
8 reps
-
2C
Tall Kneeling MB Slams
3
10 reps
-
3A
Walking Lunge (Dumbbell)
3
20 reps
-
3B
Squat (Bodyweight)
3
15 reps
-
3C
100m Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7-8
2A
Single Leg Romanian Deadlift
3
8 reps
-
2B
Lateral Lunge (Weighted)
3
8 reps
-
2C
Tall Kneeling MB Slams
3
10 reps
-
3A
Walking Lunge (Dumbbell)
3
20 reps
-
3B
Squat (Bodyweight)
3
15 reps
-
3C
100m Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7-8
2A
Single Leg Romanian Deadlift
3
8 reps
-
2B
Lateral Lunge (Weighted)
3
8 reps
-
2C
Tall Kneeling MB Slams
3
10 reps
-
3A
Walking Lunge (Dumbbell)
3
20 reps
-
3B
Squat (Bodyweight)
3
15 reps
-
3C
100m Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8-9
2A
Deficit Reverse Lunge
3
6 reps
-
2B
Med Ball Slam
3
8 reps
-
2C
Curtsy Lunge
3
8 reps
-
3A
Goblet Squat
6
8 reps
-
3B
Reverse Lunge (Dumbbell)
6
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8-9
2A
Deficit Reverse Lunge
3
6 reps
-
2B
Med Ball Slam
3
8 reps
-
2C
Curtsy Lunge
3
8 reps
-
3A
Goblet Squat
6
8 reps
-
3B
Reverse Lunge (Dumbbell)
6
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8-9
2A
Deficit Reverse Lunge
3
6 reps
-
2B
Med Ball Slam
3
8 reps
-
2C
Curtsy Lunge
3
8 reps
-
3A
Goblet Squat
6
8 reps
-
3B
Reverse Lunge (Dumbbell)
6
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8-9
2A
Deficit Reverse Lunge
3
6 reps
-
2B
Med Ball Slam
3
8 reps
-
2C
Curtsy Lunge
3
8 reps
-
3A
Goblet Squat
6
8 reps
-
3B
Reverse Lunge (Dumbbell)
6
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
RPE 8-9
2A
Rear Foot Elevated Split Squat
3
6 reps
-
2B
Lateral Jump
3
6 reps
-
2C
Med Ball Overhead Slam
3
10 reps
-
3A
Goblet Squat
3
15 reps
-
3B
Lateral Jump
3
10 reps
-
3C
Broad Jump
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
RPE 8-9
2A
Rear Foot Elevated Split Squat
3
6 reps
-
2B
Lateral Jump
3
6 reps
-
2C
Med Ball Overhead Slam
3
10 reps
-
3A
Goblet Squat
3
15 reps
-
3B
Lateral Jump
3
10 reps
-
3C
Broad Jump
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
RPE 8-9
2A
Rear Foot Elevated Split Squat
3
6 reps
-
2B
Lateral Jump
3
6 reps
-
2C
Med Ball Overhead Slam
3
10 reps
-
3A
Goblet Squat
3
15 reps
-
3B
Lateral Jump
3
10 reps
-
3C
Broad Jump
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
RPE 8-9
2A
Rear Foot Elevated Split Squat
3
6 reps
-
2B
Lateral Jump
3
6 reps
-
2C
Med Ball Overhead Slam
3
10 reps
-
3A
Goblet Squat
3
15 reps
-
3B
Lateral Jump
3
10 reps
-
3C
Broad Jump
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6 reps
-
1B
Pull-Up (Assisted)
4
AMRAP
-
2A
Landmine Press
3
8 reps
-
2B
Alternating Rows (Dumbbell)
3
8 reps
-
3A
Push Up
3
10 reps
-
3B
Burpee (No Push Up)
3
10 reps
-
3C
200m Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6 reps
-
1B
Pull-Up (Assisted)
4
AMRAP
-
2A
Landmine Press
3
8 reps
-
2B
Alternating Rows (Dumbbell)
3
8 reps
-
3A
Push Up
3
10 reps
-
3B
Burpee (No Push Up)
3
10 reps
-
3C
200m Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6 reps
-
1B
Pull-Up (Assisted)
4
AMRAP
-
2A
Landmine Press
3
8 reps
-
2B
Alternating Rows (Dumbbell)
3
8 reps
-
3A
Push Up
3
10 reps
-
3B
Burpee (No Push Up)
3
10 reps
-
3C
200m Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6 reps
-
1B
Pull-Up (Assisted)
4
AMRAP
-
2A
Landmine Press
3
8 reps
-
2B
Alternating Rows (Dumbbell)
3
8 reps
-
3A
Push Up
3
10 reps
-
3B
Burpee (No Push Up)
3
10 reps
-
3C
200m Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
5 reps
-
1B
Pull-Up (Band)
4
AMRAP
-
2A
Half Kneeling Landmine Press
3
8 reps
-
2B
Renegade Row
3
8 reps
-
3A
Push Up
3
5 reps
-
3B
Burpee (No Push Up)
3
5 reps
-
3C
Snatch (Dumbbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
5 reps
-
1B
Pull-Up (Band)
4
AMRAP
-
2A
Half Kneeling Landmine Press
3
8 reps
-
2B
Renegade Row
3
8 reps
-
3A
Push Up
3
5 reps
-
3B
Burpee (No Push Up)
3
5 reps
-
3C
Snatch (Dumbbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
5 reps
-
1B
Pull-Up (Band)
4
AMRAP
-
2A
Half Kneeling Landmine Press
3
8 reps
-
2B
Renegade Row
3
8 reps
-
3A
Push Up
3
5 reps
-
3B
Burpee (No Push Up)
3
5 reps
-
3C
Snatch (Dumbbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
5 reps
-
1B
Pull-Up (Band)
4
AMRAP
-
2A
Half Kneeling Landmine Press
3
8 reps
-
2B
Renegade Row
3
8 reps
-
3A
Push Up
3
5 reps
-
3B
Burpee (No Push Up)
3
5 reps
-
3C
Snatch (Dumbbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
4
5 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2A
Bench Press (Close Grip)
3
8 reps
-
2B
Single Arm Row (Dumbbell)
3
8 reps
-
3A
Push Up
5
1 reps
-
3B
Burpee (No Push Up)
5
1 reps
-
3C
Clean And Press (Dumbbell)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
4
5 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2A
Bench Press (Close Grip)
3
8 reps
-
2B
Single Arm Row (Dumbbell)
3
8 reps
-
3A
Push Up
5
1 reps
-
3B
Burpee (No Push Up)
5
1 reps
-
3C
Clean And Press (Dumbbell)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
4
5 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2A
Bench Press (Close Grip)
3
8 reps
-
2B
Single Arm Row (Dumbbell)
3
8 reps
-
3A
Push Up
5
1 reps
-
3B
Burpee (No Push Up)
5
1 reps
-
3C
Clean And Press (Dumbbell)
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
4
5 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2A
Bench Press (Close Grip)
3
8 reps
-
2B
Single Arm Row (Dumbbell)
3
8 reps
-
3A
Push Up
5
1 reps
-
3B
Burpee (No Push Up)
5
1 reps
-
3C
Clean And Press (Dumbbell)
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-30 mins
-
2A
Farmers Carry
5
AMRAP
-
2B
Bear Hug Carry
4
AMRAP
-
2C
Box Jump
4
8 reps
-
2D
Medball Rotational Throws
4
10 reps
-
3A
Bear Crawl
3
AMRAP
-
3B
Kettlebell Swing
3
20 reps
-
3C
100m Sprint
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-30 mins
-
2A
Farmers Carry
5
AMRAP
-
2B
Bear Hug Carry
4
AMRAP
-
2C
Box Jump
4
8 reps
-
2D
Medball Rotational Throws
4
10 reps
-
3A
Bear Crawl
3
AMRAP
-
3B
Kettlebell Swing
3
20 reps
-
3C
100m Sprint
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-30 mins
-
2A
Farmers Carry
5
AMRAP
-
2B
Bear Hug Carry
4
AMRAP
-
2C
Box Jump
4
8 reps
-
2D
Medball Rotational Throws
4
10 reps
-
3A
Bear Crawl
3
AMRAP
-
3B
Kettlebell Swing
3
20 reps
-
3C
100m Sprint
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-30 mins
-
2A
Farmers Carry
5
AMRAP
-
2B
Bear Hug Carry
4
AMRAP
-
2C
Box Jump
4
8 reps
-
2D
Medball Rotational Throws
4
10 reps
-
3A
Bear Crawl
3
AMRAP
-
3B
Kettlebell Swing
3
20 reps
-
3C
100m Sprint
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fartlek
1
20-25 mins
-
2A
Single Arm Farmer Carry
3
AMRAP
-
2B
Goblet Carry
3
AMRAP
-
2C
Broad Jump
3
6 reps
-
2D
Med Ball Slam
3
8 reps
-
3A
200m Row
1
-
3B
Kettlebell Swing
1
20 reps
-
3C
200m Row
1
-
3D
Jump Switch Lunge
1
20 reps
-
3E
200m Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fartlek
1
20-25 mins
-
2A
Single Arm Farmer Carry
3
AMRAP
-
2B
Goblet Carry
3
AMRAP
-
2C
Broad Jump
3
6 reps
-
2D
Med Ball Slam
3
8 reps
-
3A
200m Row
1
-
3B
Kettlebell Swing
1
20 reps
-
3C
200m Row
1
-
3D
Jump Switch Lunge
1
20 reps
-
3E
200m Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fartlek
1
20-25 mins
-
2A
Single Arm Farmer Carry
3
AMRAP
-
2B
Goblet Carry
3
AMRAP
-
2C
Broad Jump
3
6 reps
-
2D
Med Ball Slam
3
8 reps
-
3A
200m Row
1
-
3B
Kettlebell Swing
1
20 reps
-
3C
200m Row
1
-
3D
Jump Switch Lunge
1
20 reps
-
3E
200m Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fartlek
1
20-25 mins
-
2A
Single Arm Farmer Carry
3
AMRAP
-
2B
Goblet Carry
3
AMRAP
-
2C
Broad Jump
3
6 reps
-
2D
Med Ball Slam
3
8 reps
-
3A
200m Row
1
-
3B
Kettlebell Swing
1
20 reps
-
3C
200m Row
1
-
3D
Jump Switch Lunge
1
20 reps
-
3E
200m Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Run / Hill Sprints
1
25 mins
-
2
Farmers Carry
1
AMRAP
-
3A
Shouldering (Weighted)
4
10 reps
-
3B
Box Jump
3
6 reps
-
3C
Med Ball Slam
3
10 reps
-
4A
Bear Crawl (Weighted)
5
AMRAP
-
4B
Kettlebell Swing
5
10 reps
-
4C
Backward Jog
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Run / Hill Sprints
1
25 mins
-
2
Farmers Carry
1
AMRAP
-
3A
Shouldering (Weighted)
4
10 reps
-
3B
Box Jump
3
6 reps
-
3C
Med Ball Slam
3
10 reps
-
4A
Bear Crawl (Weighted)
5
AMRAP
-
4B
Kettlebell Swing
5
10 reps
-
4C
Backward Jog
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Run / Hill Sprints
1
25 mins
-
2
Farmers Carry
1
AMRAP
-
3A
Shouldering (Weighted)
4
10 reps
-
3B
Box Jump
3
6 reps
-
3C
Med Ball Slam
3
10 reps
-
4A
Bear Crawl (Weighted)
5
AMRAP
-
4B
Kettlebell Swing
5
10 reps
-
4C
Backward Jog
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Run / Hill Sprints
1
25 mins
-
2
Farmers Carry
1
AMRAP
-
3A
Shouldering (Weighted)
4
10 reps
-
3B
Box Jump
3
6 reps
-
3C
Med Ball Slam
3
10 reps
-
4A
Bear Crawl (Weighted)
5
AMRAP
-
4B
Kettlebell Swing
5
10 reps
-
4C
Backward Jog
5
-
Week 1
1 / 12 Weeks
Day 1
1
Zercher Squat (Barbell)
4 Sets
5 Reps
@7-8
2A
Single Leg Romanian Deadlift
3 Sets
8 Reps
-
2B
Lateral Lunge (Weighted)
3 Sets
8 Reps
-
2C
Tall Kneeling MB Slams
3 Sets
10 Reps
-
3A
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-
3B
Squat (Bodyweight)
3 Sets
15 Reps
-
3C
100m Row
3 Sets
-
Day 2
1A
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
-
1B
Pull-Up (Assisted)
4 Sets
AMRAP
-
2A
Landmine Press
3 Sets
8 Reps
-
2B
Alternating Rows (Dumbbell)
3 Sets
8 Reps
-
3A
Push Up
3 Sets
10 Reps
-
3B
Burpee (No Push Up)
3 Sets
10 Reps
-
3C
200m Row
3 Sets
-
Day 3
1
Run
1 Set
25-30 mins
-
2A
Farmers Carry
5 Sets
AMRAP
-
2B
Bear Hug Carry
4 Sets
AMRAP
-
2C
Box Jump
4 Sets
8 Reps
-
2D
Medball Rotational Throws
4 Sets
10 Reps
-
3A
Bear Crawl
3 Sets
AMRAP
-
3B
Kettlebell Swing
3 Sets
20 Reps
-
3C
100m Sprint
3 Sets
-