Starting Hyrox prep from scratch or rebuilding your base? Phase 1 is where it begins. We lay the groundwork with smart strength training, aerobic conditioning, and movement-focused circuits that prep your body for what’s coming. It’s not about going all out—yet. It’s about setting the pace, sharpening your form, and building the engine that’ll carry you all the way to race day.
Phase 1: (Weeks 1–4)
This phase sets the foundation for everything to come. The goal is simple:
Build strength, dial in your technique, and develop aerobic capacity without burning out. You’ll train hard—but smart—focusing on quality over volume. Get familiar with the Hyrox movement standards now, because they’ll haunt you later if you don’t.
Goals:
- Develop full-body strength to handle the demands of sleds, carries, and wall balls.
- Begin practising key Hyrox stations under controlled fatigue.
- Build your aerobic base through low-impact and interval conditioning.
- Sharpen your technique—reps must be clean, efficient, and sustainable.
- Avoid overtraining. You’re building a machine, not wrecking it.
Monday
Strength Circuit (Full Body)
3 x sets of:
- Deadlift: 6–8 x reps.
- Push Press: 10 x reps.
- Pull-Up (or variation): 10 x reps.
- Sled Push: 50 metres.
- Push-ups: 10-15 reps.
Rest between sets: 90 seconds
Running Intervals:
- 4 × 500m run (or 600m glider) @ Zone 4 pace.
- 90s rest between each.
Tuesday
Hyrox Station Circuit
3 Rounds:
- Farmer’s Carry: 50m.
- Burpee Broad Jumps: 15 x reps.
- Sandbag Walking Lunges: 25m.
- 500m Run or 600m Glide.
- Wall Balls: 30 x reps.
Rest 60–90s between rounds.
Wednesday
Low Impact Cardio + Mobility
- Glide/Nordic Elliptical: 30–40 min steady at Zone 2.
- Mobility Flow:
- Deep lunges, hip openers, thoracic rotations, pigeon stretch.
- Optional foam rolling & banded joint work.
- Deep lunges, hip openers, thoracic rotations, pigeon stretch.
Mobility Drills
Resistance Band Drills
Thursday
Strength + Isolation (at home or gym)
Moderate load. 3 x Sets.
- Front Squat or Goblet Squat: 15 x reps.
- Single Arm DB Press: 10 x reps each side.
- Bent Over Row: 10 x reps each side.
- Sled Pull: 50m.
- KB Double Cleans: 12 x reps.
Core:
- Swiss Ball Hamstring Curls: 3 x 20 reps.
- Plank Hold + Side Planks: 3 x 30s (each side).
- Ankle Taps: 3 x 20 reps.
Friday
Short Hyrox Simulation
3 Rounds at Moderate Intensity:
- 1km Run or 1.2km Glide.
- Wall Balls: 30 x reps.
- Farmer’s Carry: 100m.
- Burpees: 15 x reps.
- Skierg: 500m.
- Walking Lunges: 25m.
- Rower: 500m.
Rest 3 mins between rounds.
Saturday
Endurance Builder
- Treadmill or Glide: 8–10km effort.
- Maintain consistent pace in Zone 2–3.
- Option: End with 3x100m loaded carries (farmers or front rack).
Sunday
Recovery
- Light walk, stretch, or full rest.
- Optional: Sauna or cold shower.
Weeks 3–4: Adjustments
- Running Intervals (Mon): Change to 4–5 × 1km efforts @ target pace.
- Hyrox Circuits: Add a 4th round or reduce rest.
- Sled Push/Pull: Go heavier if technique holds.
- Wall Balls: Aim for unbroken 20 reps, clean technique.
- Week 4 = Deload:
- Strength: Drop to 2 sets.
- Cardio: Reduce intensity by 30–40%.
Focus on mobility, form, light technical reps.
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