Hyrox Prep (Phase 1)

Phase 1:

• Build foundational strength and correct imbalances
• Reintroduce aerobic running (Z2) and rowing
• Prepare tendons/joints for explosive or high-volume work

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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

Seated Row (Machine)

Arm Circle

Band Pull Apart

PVC Passthrough

Scapular Push Up

Shoulder CARs

Single Arm Row (Dumbbell)

Seated Shoulder Press (Dumbbell)

500m Row

Hanging Leg Raise

Cross-Body Posterior Shoulder Stretch

Bench Lat Stretch

Wrist Flexor/Extensor Stretch

Box Breathing

Upper Body Strength + Row

Light Jog

Leg Swings 

Standing Calf Raise

High Knees + Butt Kicks

Farmer's Walk (Weighted)

Bear Hug Carry

Standing Hamstring Strech

Ankle Dorsiflexion Stretch

90/90 Hip Flow

Diaphragmatic Breathing

Aerobic Run + Hyrox Accessory

Foam Roll

Bird Dog

Dead Bug

Dynamic Lunge With Reach

Incline Treadmill March

Thoracic Extension Stretch

Pigeon Stretch with Thoracic Rotation

Seated Forward Fold

Supine Spinal Twist Stretch

Full-body Circuits

Treadmill

Cossack Squat (Bodyweight)

World's Greatest Stretch

Glute Bridge (Bodyweight)

Lateral Banded Walk

Plank (Weighted)

Couch Stretch

Hamstring Flossing (Banded)

Nasal Breathing

Lower Body Strength + Push

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