8 WEEK 3 DAY HYROX STRENGTH BIAS PROGRAMME

HYROX 8 week strength biased programme.

This HYROX Strength Biased programme is designed for the athlete that wants to be competitive in the sport of HYROX.

The goal of the HYROX Strength Biased programme is to prepare the athlete as best as possible for their respective upcoming HYROX competition. This particular programme will bias improving the athletes absolute strength in the squat, deadlift, lunge + upper body push/pull, whilst also giving plenty of exposure to the functional exercises and running.

Athletes who follow this programme can have multiple years of training experience in the gym, or can be stepping into the gym for the first time. We also expect strength to be a ‘perceived’ weakness of theirs when it comes to the HYROX competition (struggles with sleds, lunges, wall balls etc).

This programme is unlike other online programmes on the market. it is a progressive training programme, which is structured to peak athletes at the 8-week mark for their HYROX competition. This focus of this block will be to improve their absolute strength, strength endurance and confidence going into HYROX. There will also be sessions dedicated to the different ‘functional exercises’ & running that are tested in the HYROX competition.

There are 3 sessions a week. You will be able to view your full 8 week training programme ahead of time. You can adjust the session days as needed to suit your training schedule. Each training session should be completed within a 60min window (this lengthens out up to 90mins closer to the date of your HYROX competition).

Once you have signed up, as mentioned, it’s x3 training sessions per week. These are programmed with a day of rest between them.

Assuming you ‘start’ the programme on a Monday, your training programme will be on:

Monday (wk1, session 1)

Wednesday (wk1, session 2)

Friday (wk1, session 3)

Monday (wk2, session 1)

Wednesday (wk2, session 2)

Friday (wk2, session 3)

Etc.

If you choose to start the programme on another day, that isn’t a problem, just know that it’ll run as:

Training

Rest

Training

Rest

Training

Rest

Athletes who are already following their own programme can use this programme as an ‘extras/supplementary’ programme to their own. Feel free to add in/subtract sessions where necessary. Similarly, athletes who do not have any experience or currently don’t train/exercise, can start this programme and build up over the 8 weeks just following the x3 per week sessions.

As with anything that you tackle in life, we would always recommend preparing for MORE time vs less. So if you do have 12 week’s available before your HYROX competition, we suggest following the 12 Week Strength Biased HYROX Programme to better prepare you for your competition.

PS: If you’re signed up to do the Men/Women’s/Mixed Doubles, we recommend that you and your partner start training together at the 4 week mark.

If you’d both like to train together throughout the entire 8 weeks, that’s also no problem!

Programme Requirements:

Barbell + Plates

Squat Rack

A range of dumbbells

Bench

Sled (+ area to push/pull sled)

Rope attachment for sled

Concept 2 Rowing Machine

Concept 2 Ski Erg

Treadmill (self powered or machine powered)