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 Squats – RPE7 × 12 reps × 3 sets
B-Stance RDLs – RPE8 × 12 reps × 3 sets per leg
Broad Jumps – Speed emphasis × 7 reps × 3 sets
- Focus on bouncing between jumps with minimal ground contact time.
Hanging Leg Raises – 12 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 Erg – 60 sec @ RPE7
DB Front Squat – 10 reps
DB Devil’s Press – 10 reps
DB Push Press – 10 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 Carry – 25% 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-Ups – 4 reps per side × 3 sets
- Choose a challenging weight that still allows for excellent form.
Med Ball Power Toss – 10-15kg × 4 reps × 3 sets
Single Arm KB Clean & Jerk – RPE7 × 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 Rollouts – 8 reps × 3 sets
Single Arm KB Towel Curls – RPE8 × 8 reps per arm × 3 sets