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Intermediate · Hyrox

12-Week Intermediate Hyrox Program

A complete 12-week, day-by-day build to your race — from aerobic base through race-pace simulation to a tapered, ready-to-go race week. Follow it in order, week by week.

Foundation (Wk 1-4)
Build (Wk 5-8)
Peak (Wk 9-10)
Sharpen (Wk 11)
Race Week (Wk 12)

Week 1

Foundation

Build aerobic base, learn station technique, establish a sustainable rhythm.

Day 1

Lower Body Strength

  • Back Squat — 3x8 @ moderate load
  • Romanian Deadlift — 3x10
  • Walking Lunges — 3x12/leg
  • Calf Raises — 3x15
  • Dead Bug — 2x12/side
Focus on depth and control, not load. This phase is about movement quality.
Day 2

Threshold Run + Station Technique

  • Warm-up: 10 min easy jog + dynamic drills
  • Run: 15 min @ steady, comfortably-hard pace
  • SkiErg — 3x250m, focus on hip hinge technique
  • Sled Push — 3x30m, light load, focus on posture
  • Cooldown: 5 min walk
SkiErg and Sled are the two most technique-dependent stations — build the pattern now, before load.
Day 3

Upper Body Strength + Core

  • Push Press — 3x8
  • Bent-Over Row — 3x10
  • Farmers Carry — 3x40m, heavy
  • Plank — 3x40 sec
  • Pallof Press — 3x12/side
Farmers Carry grip will get tested late in a race — train it heavy and often.
Day 4

Easy Run + Station Technique

  • Run: 20 min @ easy, Zone 2 pace
  • Rowing — 3x300m @ moderate pace, focus on drive sequence (legs-hips-arms)
  • Sandbag Lunges — 3x20m, light-moderate load
  • Wall Balls — 3x15 reps
Keep the run genuinely easy — this is aerobic base-building, not a workout.
Day 5

Full Body Power + Accessory

  • Kettlebell Swings — 4x15
  • Box Step-Ups — 3x10/leg
  • Burpee Broad Jumps — 3x10m
  • Single-Arm Row — 3x10/side
  • Hollow Hold — 3x30 sec
Day 6

Long Steady Run

  • Run: 30 min continuous @ conversational pace (Zone 2)
  • Optional: 4x20 sec relaxed strides at the end
This run builds the aerobic engine everything else in Hyrox sits on top of. Resist the urge to push pace.
Day 7

Rest / Mobility

  • 20-30 min easy walk or bike, conversational pace
  • Full-body mobility flow — hips, ankles, thoracic spine (15 min)
  • Foam roll quads, calves, lats (10 min)
This day is training too. Skipping it doesn't speed up progress — it just delays recovery.

Week 2

Foundation

Build aerobic base, learn station technique, establish a sustainable rhythm.

Day 1

Lower Body Strength

  • Back Squat — 3x8 @ moderate load
  • Romanian Deadlift — 3x10
  • Walking Lunges — 3x12/leg
  • Calf Raises — 3x15
  • Dead Bug — 2x12/side
Focus on depth and control, not load. This phase is about movement quality.
Day 2

Threshold Run + Station Technique

  • Warm-up: 10 min easy jog + dynamic drills
  • Run: 17 min @ steady, comfortably-hard pace
  • SkiErg — 3x250m, focus on hip hinge technique
  • Sled Push — 3x35m, light load, focus on posture
  • Cooldown: 5 min walk
SkiErg and Sled are the two most technique-dependent stations — build the pattern now, before load.
Day 3

Upper Body Strength + Core

  • Push Press — 3x8
  • Bent-Over Row — 3x10
  • Farmers Carry — 3x40m, heavy
  • Plank — 3x40 sec
  • Pallof Press — 3x12/side
Farmers Carry grip will get tested late in a race — train it heavy and often.
Day 4

Easy Run + Station Technique

  • Run: 22 min @ easy, Zone 2 pace
  • Rowing — 3x300m @ moderate pace, focus on drive sequence (legs-hips-arms)
  • Sandbag Lunges — 3x20m, light-moderate load
  • Wall Balls — 3x15 reps
Keep the run genuinely easy — this is aerobic base-building, not a workout.
Day 5

Full Body Power + Accessory

  • Kettlebell Swings — 4x15
  • Box Step-Ups — 3x10/leg
  • Burpee Broad Jumps — 3x10m
  • Single-Arm Row — 3x10/side
  • Hollow Hold — 3x30 sec
Day 6

Long Steady Run

  • Run: 32 min continuous @ conversational pace (Zone 2)
  • Optional: 4x20 sec relaxed strides at the end
This run builds the aerobic engine everything else in Hyrox sits on top of. Resist the urge to push pace.
Day 7

Rest / Mobility

  • 20-30 min easy walk or bike, conversational pace
  • Full-body mobility flow — hips, ankles, thoracic spine (15 min)
  • Foam roll quads, calves, lats (10 min)
This day is training too. Skipping it doesn't speed up progress — it just delays recovery.

Week 3

Foundation

Build aerobic base, learn station technique, establish a sustainable rhythm.

Day 1

Lower Body Strength

  • Back Squat — 3x8 @ moderate load
  • Romanian Deadlift — 3x10
  • Walking Lunges — 3x12/leg
  • Calf Raises — 3x15
  • Dead Bug — 2x12/side
Focus on depth and control, not load. This phase is about movement quality.
Day 2

Threshold Run + Station Technique

  • Warm-up: 10 min easy jog + dynamic drills
  • Run: 20 min @ steady, comfortably-hard pace
  • SkiErg — 3x250m, focus on hip hinge technique
  • Sled Push — 3x40m, light load, focus on posture
  • Cooldown: 5 min walk
SkiErg and Sled are the two most technique-dependent stations — build the pattern now, before load.
Day 3

Upper Body Strength + Core

  • Push Press — 3x8
  • Bent-Over Row — 3x10
  • Farmers Carry — 3x40m, heavy
  • Plank — 3x40 sec
  • Pallof Press — 3x12/side
Farmers Carry grip will get tested late in a race — train it heavy and often.
Day 4

Easy Run + Station Technique

  • Run: 25 min @ easy, Zone 2 pace
  • Rowing — 3x300m @ moderate pace, focus on drive sequence (legs-hips-arms)
  • Sandbag Lunges — 3x20m, light-moderate load
  • Wall Balls — 3x15 reps
Keep the run genuinely easy — this is aerobic base-building, not a workout.
Day 5

Full Body Power + Accessory

  • Kettlebell Swings — 4x15
  • Box Step-Ups — 3x10/leg
  • Burpee Broad Jumps — 3x10m
  • Single-Arm Row — 3x10/side
  • Hollow Hold — 3x30 sec
Day 6

Long Steady Run

  • Run: 35 min continuous @ conversational pace (Zone 2)
  • Optional: 4x20 sec relaxed strides at the end
This run builds the aerobic engine everything else in Hyrox sits on top of. Resist the urge to push pace.
Day 7

Rest / Mobility

  • 20-30 min easy walk or bike, conversational pace
  • Full-body mobility flow — hips, ankles, thoracic spine (15 min)
  • Foam roll quads, calves, lats (10 min)
This day is training too. Skipping it doesn't speed up progress — it just delays recovery.

Week 4

Foundation

Build aerobic base, learn station technique, establish a sustainable rhythm.

Deload week — same movements, ~25% less volume. Let this week actually feel easy.
Day 1

Lower Body Strength

  • Back Squat — 2x8 @ moderate load
  • Romanian Deadlift — 2x10
  • Walking Lunges — 2x12/leg
  • Calf Raises — 3x15
  • Dead Bug — 2x12/side
Focus on depth and control, not load. This phase is about movement quality.
Day 2

Threshold Run + Station Technique

  • Warm-up: 10 min easy jog + dynamic drills
  • Run: 10 min @ steady, comfortably-hard pace
  • SkiErg — 3x250m, focus on hip hinge technique
  • Sled Push — 3x25m, light load, focus on posture
  • Cooldown: 5 min walk
SkiErg and Sled are the two most technique-dependent stations — build the pattern now, before load.
Day 3

Upper Body Strength + Core

  • Push Press — 2x8
  • Bent-Over Row — 2x10
  • Farmers Carry — 3x40m, heavy
  • Plank — 3x40 sec
  • Pallof Press — 3x12/side
Farmers Carry grip will get tested late in a race — train it heavy and often.
Day 4

Easy Run + Station Technique

  • Run: 15 min @ easy, Zone 2 pace
  • Rowing — 3x300m @ moderate pace, focus on drive sequence (legs-hips-arms)
  • Sandbag Lunges — 3x20m, light-moderate load
  • Wall Balls — 3x15 reps
Keep the run genuinely easy — this is aerobic base-building, not a workout.
Day 5

Full Body Power + Accessory

  • Kettlebell Swings — 4x15
  • Box Step-Ups — 3x10/leg
  • Burpee Broad Jumps — 3x10m
  • Single-Arm Row — 3x10/side
  • Hollow Hold — 3x30 sec
Day 6

Long Steady Run

  • Run: 25 min continuous @ conversational pace (Zone 2)
  • Optional: 4x20 sec relaxed strides at the end
This run builds the aerobic engine everything else in Hyrox sits on top of. Resist the urge to push pace.
Day 7

Rest / Mobility

  • 20-30 min easy walk or bike, conversational pace
  • Full-body mobility flow — hips, ankles, thoracic spine (15 min)
  • Foam roll quads, calves, lats (10 min)
This day is training too. Skipping it doesn't speed up progress — it just delays recovery.

Week 5

Build

Race-specific conditioning: compromised running, heavier strength, station-to-station fatigue.

Day 1

Lower Body Strength

  • Back Squat — 4x6 @ heavier load
  • Bulgarian Split Squat — 3x10/leg
  • Hip Thrust — 3x10
  • Sled Push — 3x45m, moderate-heavy
  • Weighted Plank — 3x40 sec
Loads should feel genuinely challenging by the last set of each lift now.
Day 2

Compromised Run Intervals

  • Warm-up: 10 min easy jog
  • 6x [400m run @ hard pace + 15 Wall Balls], 90 sec rest between rounds
  • Cooldown: 10 min easy jog
This is the single most race-specific session in the whole program: running on already-fatigued legs, then working.
Day 3

Upper Body Strength + Core

  • Push Press — 4x6
  • Pull-Ups (or Lat Pulldown) — 3x8
  • Farmers Carry — 3x50m, heavier than last phase
  • Renegade Rows — 3x8/side
  • Weighted Sit-Ups — 3x15
Day 4

Station Circuit

  • 3 rounds, minimal rest between stations:
  • SkiErg 400m → Sled Pull 35m → Burpee Broad Jumps 20m → Row 400m
  • Rest 2-3 min between full rounds
Simulating the fatigue of moving station-to-station is more valuable right now than any single station being perfect.
Day 5

Power / Plyo + Accessory

  • Box Jumps — 4x6
  • Kettlebell Swings — 4x15
  • Sandbag Lunges — 3x30m, moderate load
  • Med Ball Slams — 3x12
  • Side Plank — 3x30 sec/side
Day 6

Long Run with Race-Pace Segments

  • Run: 45 min total
  • Middle 15-20 min @ goal race pace, rest easy
Practicing goal pace in a fatigued, longer run teaches real pacing — not just fitness.
Day 7

Rest / Mobility

  • 20-30 min easy walk or bike, conversational pace
  • Full-body mobility flow — hips, ankles, thoracic spine (15 min)
  • Foam roll quads, calves, lats (10 min)
This day is training too. Skipping it doesn't speed up progress — it just delays recovery.

Week 6

Build

Race-specific conditioning: compromised running, heavier strength, station-to-station fatigue.

Day 1

Lower Body Strength

  • Back Squat — 4x6 @ heavier load
  • Bulgarian Split Squat — 3x10/leg
  • Hip Thrust — 3x10
  • Sled Push — 3x50m, moderate-heavy
  • Weighted Plank — 3x40 sec
Loads should feel genuinely challenging by the last set of each lift now.
Day 2

Compromised Run Intervals

  • Warm-up: 10 min easy jog
  • 7x [400m run @ hard pace + 15 Wall Balls], 90 sec rest between rounds
  • Cooldown: 10 min easy jog
This is the single most race-specific session in the whole program: running on already-fatigued legs, then working.
Day 3

Upper Body Strength + Core

  • Push Press — 4x6
  • Pull-Ups (or Lat Pulldown) — 3x8
  • Farmers Carry — 3x50m, heavier than last phase
  • Renegade Rows — 3x8/side
  • Weighted Sit-Ups — 3x15
Day 4

Station Circuit

  • 3 rounds, minimal rest between stations:
  • SkiErg 400m → Sled Pull 40m → Burpee Broad Jumps 20m → Row 400m
  • Rest 2-3 min between full rounds
Simulating the fatigue of moving station-to-station is more valuable right now than any single station being perfect.
Day 5

Power / Plyo + Accessory

  • Box Jumps — 4x6
  • Kettlebell Swings — 4x15
  • Sandbag Lunges — 3x30m, moderate load
  • Med Ball Slams — 3x12
  • Side Plank — 3x30 sec/side
Day 6

Long Run with Race-Pace Segments

  • Run: 48 min total
  • Middle 15-20 min @ goal race pace, rest easy
Practicing goal pace in a fatigued, longer run teaches real pacing — not just fitness.
Day 7

Rest / Mobility

  • 20-30 min easy walk or bike, conversational pace
  • Full-body mobility flow — hips, ankles, thoracic spine (15 min)
  • Foam roll quads, calves, lats (10 min)
This day is training too. Skipping it doesn't speed up progress — it just delays recovery.

Week 7

Build

Race-specific conditioning: compromised running, heavier strength, station-to-station fatigue.

Day 1

Lower Body Strength

  • Back Squat — 4x6 @ heavier load
  • Bulgarian Split Squat — 3x10/leg
  • Hip Thrust — 3x10
  • Sled Push — 3x55m, moderate-heavy
  • Weighted Plank — 3x40 sec
Loads should feel genuinely challenging by the last set of each lift now.
Day 2

Compromised Run Intervals

  • Warm-up: 10 min easy jog
  • 8x [400m run @ hard pace + 15 Wall Balls], 90 sec rest between rounds
  • Cooldown: 10 min easy jog
This is the single most race-specific session in the whole program: running on already-fatigued legs, then working.
Day 3

Upper Body Strength + Core

  • Push Press — 4x6
  • Pull-Ups (or Lat Pulldown) — 3x8
  • Farmers Carry — 3x50m, heavier than last phase
  • Renegade Rows — 3x8/side
  • Weighted Sit-Ups — 3x15
Day 4

Station Circuit

  • 3 rounds, minimal rest between stations:
  • SkiErg 400m → Sled Pull 45m → Burpee Broad Jumps 20m → Row 400m
  • Rest 2-3 min between full rounds
Simulating the fatigue of moving station-to-station is more valuable right now than any single station being perfect.
Day 5

Power / Plyo + Accessory

  • Box Jumps — 4x6
  • Kettlebell Swings — 4x15
  • Sandbag Lunges — 3x30m, moderate load
  • Med Ball Slams — 3x12
  • Side Plank — 3x30 sec/side
Day 6

Long Run with Race-Pace Segments

  • Run: 52 min total
  • Middle 15-20 min @ goal race pace, rest easy
Practicing goal pace in a fatigued, longer run teaches real pacing — not just fitness.
Day 7

Rest / Mobility

  • 20-30 min easy walk or bike, conversational pace
  • Full-body mobility flow — hips, ankles, thoracic spine (15 min)
  • Foam roll quads, calves, lats (10 min)
This day is training too. Skipping it doesn't speed up progress — it just delays recovery.

Week 8

Build

Race-specific conditioning: compromised running, heavier strength, station-to-station fatigue.

Deload week — same structure, ~25-30% less volume and intensity.
Day 1

Lower Body Strength

  • Back Squat — 3x6 @ heavier load
  • Bulgarian Split Squat — 2x10/leg
  • Hip Thrust — 2x10
  • Sled Push — 3x35m, moderate-heavy
  • Weighted Plank — 3x40 sec
Loads should feel genuinely challenging by the last set of each lift now.
Day 2

Compromised Run Intervals

  • Warm-up: 10 min easy jog
  • 5x [400m run @ hard pace + 15 Wall Balls], 90 sec rest between rounds
  • Cooldown: 10 min easy jog
This is the single most race-specific session in the whole program: running on already-fatigued legs, then working.
Day 3

Upper Body Strength + Core

  • Push Press — 4x6
  • Pull-Ups (or Lat Pulldown) — 3x8
  • Farmers Carry — 3x50m, heavier than last phase
  • Renegade Rows — 3x8/side
  • Weighted Sit-Ups — 3x15
Day 4

Station Circuit

  • 3 rounds, minimal rest between stations:
  • SkiErg 400m → Sled Pull 25m → Burpee Broad Jumps 20m → Row 400m
  • Rest 2-3 min between full rounds
Simulating the fatigue of moving station-to-station is more valuable right now than any single station being perfect.
Day 5

Power / Plyo + Accessory

  • Box Jumps — 4x6
  • Kettlebell Swings — 4x15
  • Sandbag Lunges — 3x30m, moderate load
  • Med Ball Slams — 3x12
  • Side Plank — 3x30 sec/side
Day 6

Long Run with Race-Pace Segments

  • Run: 35 min total
  • Middle 15-20 min @ goal race pace, rest easy
Practicing goal pace in a fatigued, longer run teaches real pacing — not just fitness.
Day 7

Rest / Mobility

  • 20-30 min easy walk or bike, conversational pace
  • Full-body mobility flow — hips, ankles, thoracic spine (15 min)
  • Foam roll quads, calves, lats (10 min)
This day is training too. Skipping it doesn't speed up progress — it just delays recovery.

Week 9

Peak

Highest training load of the program. Race-pace simulations begin.

Day 1

Lower Body Strength (Race-Specific)

  • Back Squat — 3x5 @ heavy
  • Romanian Deadlift — 3x8
  • Sled Push — 3x55m, heavy
  • Walking Lunges — 2x12/leg
Volume drops slightly from Build phase — the running work is doing more of the fatigue work now.
Day 2

Half Hyrox Simulation

  • Run 1km → SkiErg 1000m
  • Run 1km → Sled Push 50m
  • Run 1km → Sled Pull 50m
  • Run 1km → Burpee Broad Jumps 80m
  • (First half of a real Hyrox race, at controlled race effort)
This is the first time you'll feel exactly what race morning feels like. Pace it — don't empty the tank early.
Day 3

Upper Body Strength + Core

  • Push Press — 3x6
  • Farmers Carry — 3x50m, race-weight
  • Pull-Ups — 3x8
  • Pallof Press — 3x12/side
Day 4

Compromised Run Intervals (Race Pace)

  • 8x [400m @ goal race pace + 15 Wall Balls]
  • 90 sec rest between rounds
Day 5

Power / Speed + Accessory

  • Box Jumps — 4x5
  • Kettlebell Swings — 3x15
  • Sandbag Lunges — 2x30m
  • Core circuit — 3 rounds
Day 6

Steady Run

  • Run: 50 min @ Zone 2, relaxed
An easy week overall relative to the simulation — let Day 2 be the hard day it needs to be.
Day 7

Rest / Mobility

  • 20-30 min easy walk or bike, conversational pace
  • Full-body mobility flow — hips, ankles, thoracic spine (15 min)
  • Foam roll quads, calves, lats (10 min)
This day is training too. Skipping it doesn't speed up progress — it just delays recovery.

Week 10

Peak

First full race simulation. This is the dress rehearsal.

Day 1

Lower Body Strength (Light)

  • Back Squat — 3x5 @ moderate (not maximal — protect Day 6)
  • Romanian Deadlift — 2x8
  • Walking Lunges — 2x10/leg
Day 2

Station Sharpening

  • SkiErg 1000m for time
  • Rowing 1000m for time
  • Wall Balls 100 reps for time
  • Rest 3-5 min between each — quality over volume this session
Log these times. You'll want them for race-day pacing math.
Day 3

Upper Body Strength (Light) + Core

  • Push Press — 2x8 @ light
  • Farmers Carry — 2x50m
  • Core circuit — 2 rounds
Keep this short — you're 3 days out from a full simulation.
Day 4

Easy Run

  • Run: 30 min @ easy pace
Day 5

Rest / Mobility

  • Full mobility flow, 20 min
  • Light walk, hydrate well, eat well
Tomorrow is the big one. Today's job is to show up fresh.
Day 6

FULL HYROX SIMULATION

  • Run 1km → SkiErg 1000m
  • Run 1km → Sled Push 50m
  • Run 1km → Sled Pull 50m
  • Run 1km → Burpee Broad Jumps 80m
  • Run 1km → Rowing 1000m
  • Run 1km → Farmers Carry 200m
  • Run 1km → Sandbag Lunges 100m
  • Run 1km → Wall Balls 100 reps
  • (The complete race, at race effort, start to finish)
Pace conservatively through the first half. Most first-timers blow up on Station 5 because they raced Station 1.
Day 7

Rest / Mobility

  • 20-30 min easy walk or bike, conversational pace
  • Full-body mobility flow — hips, ankles, thoracic spine (15 min)
  • Foam roll quads, calves, lats (10 min)
This day is training too. Skipping it doesn't speed up progress — it just delays recovery.

Week 11

Sharpen

Volume drops, intensity stays. Recover from the full simulation, polish weak points.

Volume is intentionally down ~30% from Peak — this is recovery from Week 10's simulation, not a deload from laziness.
Day 1

Lower Body Strength (Light)

  • Back Squat — 2x6 @ light-moderate
  • Romanian Deadlift — 2x8
  • Sled Push — 2x40m
Day 2

Weak Station Focus

  • Identify your 2 slowest stations from Week 10's simulation
  • 4 rounds of [that station, moderate effort] with full recovery between
  • Technique cues over speed this session
This is the highest-leverage session left in the program — fix what the simulation exposed.
Day 3

Upper Body Strength + Core

  • Push Press — 2x8
  • Pull-Ups — 2x8
  • Core circuit — 2 rounds
Day 4

Compromised Run Intervals

  • 6x [400m @ race pace + 15 Wall Balls]
  • Full 2 min rest between rounds — quality, not exhaustion
Day 5

Easy Movement

  • 20-30 min easy bike or walk
  • Mobility flow, 15 min
Day 6

Half Simulation (Optional)

  • Run 1km → SkiErg 1000m → Run 1km → Sled Push 50m → Run 1km → Sled Pull 50m → Run 1km → Burpee Broad Jumps 80m
  • Only if last week's full simulation felt good — otherwise sub an easy 40 min run
Listen to your body here. One more hard simulation should sharpen you, not dig a hole before race week.
Day 7

Rest / Mobility

  • 20-30 min easy walk or bike, conversational pace
  • Full-body mobility flow — hips, ankles, thoracic spine (15 min)
  • Foam roll quads, calves, lats (10 min)
This day is training too. Skipping it doesn't speed up progress — it just delays recovery.

Week 12

Race Week

Minimal volume. The work is done — this week is about arriving fresh.

Day 1

Light Full Body

  • Back Squat — 2x5 @ light (50-60% of normal)
  • Push Press — 2x5 @ light
  • Everything shorter and lighter than it wants to be
The temptation this week is to do more because you feel good. Don't. Fitness is already banked.
Day 2

Short Shakeout + Stations

  • Run: 15 min easy
  • 5 reps each of SkiErg, Wall Balls, Sled Push — light, just to stay sharp
Day 3

Rest

  • Full rest. Hydrate, sleep, eat normally.
Day 4

Easy Shakeout Run

  • Run: 15-20 min easy, a few relaxed strides
Day 5

Rest / Travel

  • Rest or travel to race location
  • Light mobility only
Day 6

Pre-Race Activation

  • 10 min easy movement
  • 5 min dynamic drills
  • Lay out gear, plan nutrition/hydration for tomorrow
Race is tomorrow. Your job today is calm, not training.
Day 7

RACE DAY

  • Warm up per your normal pre-race routine
  • Trust the pacing you practiced in Weeks 9-11
  • Go get it.
Twelve weeks of work is behind you. Race the plan, not the person next to you.