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Hybrid Athlete Training Plan – Sample Hyrox Workouts

Below are three sample training days taken from a 6-day-per-week Hybrid training program. Feel free to try them, but remember—these workouts are best experienced as part of a progressive program.

Day 1 (Monday) – Strength & Conditioning

Session 1 – Strength Training

Focus: Strength & Power Development

  • Deadlifts – Work up to 85% 1RM × 4 sets × 3 reps
  • Fat Bar Power Holds – Hold a fat bar at the top of a deadlift for 30-60 sec × 3 sets
    • Same weight as last week, aiming for ~50s per set. Adjust if needed.
  • Front SquatsRPE7 × 12 reps × 3 sets
  • B-Stance RDLsRPE8 × 12 reps × 3 sets per leg
  • Broad JumpsSpeed emphasis × 7 reps × 3 sets
    • Focus on bouncing between jumps with minimal ground contact time.
  • Hanging Leg Raises12 reps × 3 sets

Session 2 – Running & Endurance

Focus: Aerobic Capacity & Sprint Work

  • 1000m Warm-Up (include some 50m hard sprints)
  • 4 × 1200m Hard Effort
    • Rest period = the same duration as your effort (e.g., if 5:00 effort, rest 5:00)
    • Maintain good form/gait throughout.
  • 1000m Easy Cool Down – Bring heart rate back down steadily.

Day 2 (Wednesday) – Full-Body Strength & Conditioning

Session 1 – Strength & Power Circuit

Focus: Functional Strength & Power Output

5 Rounds of the Following:

  • Row Erg60 sec @ RPE7
  • DB Front Squat10 reps
  • DB Devil’s Press10 reps
  • DB Push Press10 reps

Recommended weight = ~40-50% of total body weight (e.g., 80kg athlete → ~20kg per DB).
Scale back if needed for proper form.

Session 2 – Speed & Endurance

Focus: Sprinting, Anaerobic Endurance & Grip Strength

  • 1 Mile Easy Warm-Up Jog
  • 50m Sprints × 10 reps (45-60 sec rest between sprints)
  • 2:00 Recovery
  • 400m Repeats × 3 reps (60 sec rest between each)
  • 1:00 Recovery/Walk
  • Farmer’s Carry25% BW per hand × 10:00 max distance
    • Take time to jog/walk after to bring heart rate to Zone 1.

Day 3 (Friday) – Power, Strength & Hyrox-Specific Work

Session 1 – Strength & Power Training

Focus: Explosive Power & Strength Endurance

  • Turkish Get-Ups4 reps per side × 3 sets
    • Choose a challenging weight that still allows for excellent form.
  • Med Ball Power Toss10-15kg × 4 reps × 3 sets
  • Single Arm KB Clean & JerkRPE7 × 4 reps × 3 sets
    • Leave 3-4 reps in the tank. Prioritize explosive movement over max weight.
  • Back Squat (Controlled Descent & Explosive Drive)65% 1RM × 3 reps × 8 sets
    • Minimal rest (~30 sec) between sets to maintain power output.
  • Barbell/Ab Wheel Rollouts8 reps × 3 sets
  • Single Arm KB Towel CurlsRPE8 × 8 reps per arm × 3 sets

Session 2 – Hyrox-Style Conditioning

Focus: Endurance, Strength & Mental Toughness

8 Rounds of the Following:

  • 100m Walking Lunges
  • 100m Sled Push
  • 100m Sprint

Cooldown: 30-35 min Z2 Run (Easy pace)

RPE8 weight today – push yourself! Aim for 70-80% of competition weight.
For the sled: remove plates if needed for the 50m pull.

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