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Difficulty
Intermediate
Program
12-weeks
Cadence
5-6 / Week
Sessions
90-Min Approx
Skill Level
Recommended
Price
£147
Competent in the following:
  • Run 10km without stopping
  • Back Squat, Deadlift, Power Clean
  • Rower, Skierg, Assault Bike
  • Push Ups, Pull Ups, Dips
  • Prev Hyrox time - Sub 1:30
Intro

Quick question, do you want to absolutely crush your next or first Hyrox event?​

Wether you're looking to improve your Hyrox performance or want to smash it out the park on your first try, you need to be following a structured and effective training program that delivers results! Get Stronger, Fitter, Faster with Rx Athletes.

 

Rx Athletes has crafted a unique 12-week training program specifically for Hyrox athletes that want to improve their Hyrox event performance. The program was created to be released at a specific time to cater for athletes competing in Hyrox Events 12-weeks from now. With an appropriate strength training build up phase, followed by power and conditioning phase, and finally finishing with Hyrox specific competition phase prior to your competition.

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For best results this program will require a high level of commitment encompassing 1-2 hours of rigorous daily training sessions. As mention the program is broken down into a number of phases, each phase will focus on 1-2 different physical stimulus including strength, power, endurance to allow for maximal adaptation and improvement. The program will be hard. You will get stronger, build a better engine and master essential skills. It's purposely designed to push your limits and ultimately prepare you to smash your Hyrox event!​​

What you should be doing...

  • Building strength.

  • Developing both ends of zone training.

  • Rate of Force development.

  • Lactic threshold work.

  • Plyometrics.

  • Core stability.

  • Joint and ligament stability

  • Unilateral development.

  • Aerobic capacity.

  • Skill development.​​

What you shouldn't be doing

  • Running everyday.

  • Only working muscle endurance

  • Practising Hyrox events everyday.​

  • Working in zone 3-4 constantly.  

  • Doing random workouts.

  • Having no consistency with training.

  • Only doing what you like.

  • Eating processed foods.

  • Sleeping less than 6-hours.

  • Drinking alcohol.​​

"Every day is challenging, but I can see and feel improvements all the time." - Sian Peters

 Sample Training Day 1

Hyrox Training

​​​Back Squat
1 x 5 Reps Barbell Only

1 x 5 Reps 50% 1RM BS

1 x 3 Reps 60%

1 x 2 Reps 70%

3 x 3 Reps 80% (Working Sets)

Rest 2:30 between sets

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Deadlift

1 x 5 Reps 50% 1RM DL

1 x 3 Reps 60%

1 x 2 Reps 70%

1 x 5 Reps 80% (Working Set)

Rest as needed

*This is only one working set

 

Box Step Ups

3 x 12 Reps (6 each leg)

Using 2 x DBs

Use challenging but achievable load

Rest 2:00 minutes between sets

Set box height that allows the depth of the hip to be below the knee when the foot is on the box.

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Conditioning

Rowing Intervals

100-80-60-40-20 Cals

Each work to rest ratio

Each interval should be a hard effort attempt. We want to encourage top end aerobic work and the production of lactic acid.

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Accessory Work

Farmers Carry

4 x 40m

Using 2 x KBs

Use heavy but achievable load

Rest 1:00 minute between sets

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Features

Crush your next Hyrox event with a highly effective 12-week training plan, ready to maximise your performance.

12-Week Hyrox Training Program

Exclusive FITR App Program Access

5 Training Day + 1 Recovery Day Per Week

1-2 Hours of Training Per Day

Leaderboards and Workout Tracking

Exclusive Discount on Rx Athletes Training Camps

Guarantee 

Smart coaching and programming must be a continually evolving process and we believe that is what makes our training programs some of the best on the market. In fact, we are 100% confident that anyone who commits to our programs will get better and certainly move towards their desired goal. To anyone who isn't happy with the service they've received, then we ain't happy! We will continue to work with that athlete until we find the right solution, one-on-one if needed! If we still cant find a solution, we will give them a full refund immediately. Just email me at team@rxathletes.com and tell me you ain't happy or you want a refund. We only want to provide quality and value to our athletes. If I ain't making your life better we want to know why and how we can fix it!

"Each day is something new and I’m constantly getting better.” - Lee Neale

FAQs

Why was this program created?

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This program was solely created for Hyrox athletes that want to achieve a quality finishing time within a Hyrox event. If you want to train effectively for a Hyrox competition, take your skills to the next level and really push your performance, this is the program for you.

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What does the program look like?

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The program is volume high with training days taking around 1-2 hours to complete depending how hard you push the recovery and rest times. Training is scheduled 5 days per week with a active recovery day on Thursdays and rest day on Sundays.

The program includes a number of phases that target 1-2 specific stimulus each time. With a mixture of strength, power and endurance elements to ensure you are on top form going into the event.

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What movement experience and skill level is required?

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The program best serves intermediate to advanced athletes that have either already competed in Hyrox events in the past or are transitioning for similar high level events such as CrossFit, BAWF or Obstacle course racing.

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However, given the prescriptive nature of the programming, it could also potentially work for beginner athletes who are fit and robust enough to handle the increase in training output and intensity. Note: This may take 2-3 weeks to develop the right amount of adaptation to cater for this.

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Training exercises will be as follows:

 

  • Strength work including - Squats, Deadlifts, Press, Bench, Sleds, Swings, Carries, etc.

  • Power work including - Plyometrics, Cleans, Push Press, Throws, etc

  • Muscular Endurance - Pull Ups, Push Ups, Burpees, Lunges, Wall Balls, etc

  • Aerobic capacity and lactic threshold training - Row, Ski, Bike, Run​

 

Of course all movements can be scaled and a workout description will contain recommendations for alternative approaches to get the same or similar adaptation from specific elements.​

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What should I do if this program is too difficult?

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If you're struggling to get through each session, try reducing some of the volume. By lowering reps or dropping a couple of sets on some of the strength elements. In addition, think about scaling the conditioning elements around the areas you are struggling with. But remember every program takes a little time at the beginning to build some resistance in the body to handle the workload. The most important thing is to stick with it and build a routine.

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