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28-Day Hyrox Training Program

This document outlines a 7 day training program consisting of various exercises divided into morning and afternoon sessions. The morning sessions typically include a warm up, main exercise or challenge like a time trial or test, and finisher. The afternoon sessions focus on recovery through low impact exercise, stretching, or rest. The program incorporates different modalities like rowing, cycling, weight training, bodyweight circuits, and sprints to target full body fitness over the course of the week.

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Ibis12
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56 views3 pages

28-Day Hyrox Training Program

This document outlines a 7 day training program consisting of various exercises divided into morning and afternoon sessions. The morning sessions typically include a warm up, main exercise or challenge like a time trial or test, and finisher. The afternoon sessions focus on recovery through low impact exercise, stretching, or rest. The program incorporates different modalities like rowing, cycling, weight training, bodyweight circuits, and sprints to target full body fitness over the course of the week.

Uploaded by

Ibis12
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Week 2 Exercise 1 Exercise 2 Exercise 3 Exercise 4

Day 1 AM Warmup Max Test Finisher Cool Down


Maximus Barbell Overhead Pull Up Ladder Bike - 5min
Press
Row – 10min 5 Sets
135kg
1,2,3,4,5,6 Reps
3 sets – 6 Reps per exercise
Dumbbell Biceps Curl
Dumbbell Bent Row
Dumbbell Hang Clean
Dumbbell Front Squat Push Press
Dumbbell Overhead Squat
Push Ups
Dumbbell Overhead Press

Day 1 PM Recovery
Upper Body
50 Push Ups
50 Pull Ups
50 Dips
10 sets of 5,5,5
Day 2 AM Warm Up Time Trial Cool Down
UBD Row Bike
Easy pace Bike – 10min Goal 8000m in 30min 10min
Shoulder Dislocate - 3 sets of 10 reps 37:03
Sandbag Push Press 30 sec immediately
followed by Sandbag Overhead hold
30 seconds (2 rounds then rest for 1min)
Do 3 Blocks
Day 2 PM Recovery
10min jog
30 x 20sec sprint/40 sec rest
10 min walk
Day 3 AM Warm Up Challenge Finisher Cooldown
Interval Warm Up Z Press Test Pull Up Ladder Row
Barbell Z Press 10 min
Bike easy 10min 0-6 reps 5min
Target 200
Row 30 sec rest 30 sec X 6 rounds 5 Sets
Did 170
Day 3 PM Recovery
Fix Your Form
Barbell Deadlift 3 x 20
Barbell Deadlift on Plate 3 x 20
Pushup Position Plank 5min
Day 4 AM Warm Up Death By Finisher Cooldown
Interval Push Ups Row Bike
Bike easy 10min OTMEM Increase by 1 1km 10min
Row 30 sec rest 30 sec X 6 rounds each time Goal Time
3:30
23
3:38.4
Day 4 PM Recovery
100 KB Turkish Get Ups
Day 5 AM Warm Up Challenge Finisher Cooldown
Olympic 2km Row Plank Row 5min

Row – 5min Goal time 7min 5min


Barbell Clean
Barbell Front Squat
Barbell Hang Clean
1 Rep of each every 30 sec for 10 min
(35kg bar)
Day 5 PM Warm Up Circuit-Style Finisher Cooldown
UBD Circus 500 Row Bike 10min
Easy pace Bike – 10min Maximus Goal Time 1:30
Shoulder Dislocate - 3 sets of 10 reps
12 Sets
KB Push Press 30 sec immediately followed
12 x 16KG KB Squat
by Sandbag Overhead hold
Push Press
30 seconds (2 rounds then rest for 1min)
12 x Push Ups
Do 3 Blocks
12 x Dead Lifts 60kg

Day 6 AM Warm Up Interval Cooldown


UBD Row Bike 5min
30 sec work, 30 sec
Easy pace Bike – 10min
rest 6 Rounds.
Shoulder Dislocate - 3 sets of 10 reps
3 Blocks with 4 min
12kg KB Push Press 30 sec immediately between Block.
followed by KB Overhead hold
30 seconds (2 rounds then rest for 1min)
Do 3 Blocks
Day 6 PM REST
Day 7 AM REST
Day 7 PM REST

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