12 Week HYROX Program: Week 2 Sample

Run

Threshold Intervals 6x5min

• 10 min jog warmup with 10-15s speed pickups
• 6 rounds: 5 min @ threshold effort
• 60s walking rest
• 10 min easy cooldown (run or bike)

Conditioning

Burpee-to-Plate EMOM

• 10 min EMOM
• 10 burpee-to-plate burpees each minute

Notes

• Scale to 8 reps if needed
• If 10 is easy, progress to 11-12
• Long-term goal: build to 14 per minute

Run

Aerobic Run

• 60 min aerobic run
• 7x15s strides with 1-2 min easy recovery

Strength

Pull-up + Push-up EMOM

• 12 min EMOM
• Evens: 6-8 pull-ups
• Odds: 12 hand-release push-ups

Notes

• Pull-ups: banded, assisted, or DB rows
• Push-ups: scale reps or perform on knees
• Goal: 40-45s work, 15-20s rest

Strength

Strength Maintenance 6x4

• Barbell reverse lunges
• Barbell rack pulls
• Accessory Work

Conditioning

Burpee Broad Jump + Wallball Volume

• 3 rounds for time
  • 30m burpee broad jumps
  • 30 wallballs

Run

Run

• 40-60 min aerobic run
• 7x15s strides with full recovery

Conditioning

Ski Erg + Burpees

• 7 rounds
  • 500m ski erg (damper <= 4)
  • 12 burpee-to-plate burpees
  • 60s rest
• ...3 min rest to setup for next part...
• 7 rounds
  • 500m row (damper <= 6)
  • 20 DB walking lunges (race weight)
  • 60s rest

Optional

Fatigue Resistance

• 4x1min max effort bike intervals (2min rest)

Run

Run

• 40-60 min aerobic run

Optional

Aerobic Volume

• 45 min aerobic bike
• Start easy, progress to moderate

Recovery

Recovery

• Full rest or active recovery
• Optional 30-45 min aerobic bike, ski, or row