supplemental strength training for Hyrox
Unleash your inner athlete with 10 weeks of targeted strength training to conquer Hyrox challenges and elevate your performance to new heights.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Dumbbell) | 1 | 8–10 reps | @7.5 |
| 1 | 8–10 reps | @8 | ||
| 1 | 8–10 reps | @8.5 | ||
| 2 | Hack Squat | 1 | 8–10 reps | @8.5 |
| 2 | 5–8 reps | @8.5 | ||
| 3 | Reverse Lunge (Barbell) | 3 | 8 reps | @8.5 |
| 4 | Bicep Curl (EZ Bar) | 3 | 8+ reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 3 | 8+ reps | @9 |
| 2 | Lat Pulldown | 1 | 8+ reps | @9 |
| 1 | 7+ reps | @9 | ||
| 1 | 6+ reps | @10 | ||
| 1 | 5+ reps | @10 | ||
| 3 | Military Press (Barbell) | 3 | 6 reps | @9 |
| 4 | V-Handle Tricep Pushdown (Cable) | 1 | 8 reps | @8.5 |
| 2 | 8 reps | @9 | ||
| 1 | 8 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 2 | 5–8 reps | @9 |
| 1 | 5–8 reps | @9.5 | ||
| 1 | 5–8 reps | @10 | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8+ reps | @9 |
| 3 | Lying Leg Curl | 1 | 7+ reps | @8.5 |
| 1 | 6+ reps | @9.5 | ||
| 2 | 6+ reps | @10 | ||
| 4 | Lateral Raise (Dumbbell) | 3 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 8+ reps | @9 |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 8+ reps | @9.5 |
| 3 | Chest Supported Row (Machine) | 3 | 7+ reps | @10 |
| 4 | Face Pull | 3 | 10 reps | @9 |
| 5 | Bicep Curl (Barbell) | 3 | 8+ reps | @10 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, supplemental strength training for Hyrox is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
supplemental strength training for Hyrox is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
supplemental strength training for Hyrox is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
