Train for Hyrox: 12-Week Plan
🦸 “An exercise that combines running and strength? I thought it was a superpower, not a workout.”
🏁 “Hyrox combines 8 km of running interspersed with 8 functional stations.”
📌 Introduction:
Do you think Hyrox is only for super athletes or extreme CrossFitters? I'll show you that with a smart 10-12 week plan, you can reach the finish line without dying in the attempt. In this post, you'll discover what this hybrid running + functional strength challenge is all about, why it's exploding in 2025, and a sample training program to get you started right away.
🚀 What is Hyrox and why is it all the rage?
Hyrox is a competition that combines 8 km of running (divided into eight 1 km blocks) interspersed with eight functional stations (wall balls, sled push, farmer's carry, etc.). It's as if your personal trainer and your running partner agreed to torture you in style: you run, you push, you run again... and repeat seven more times!
In 2025, Hyrox added more than 20 new locations in Latin America and Spain, with registrations selling out in minutes. The secret? It's accessible for beginners, yet challenging enough for experienced athletes. And the best part: the community feel means that even if your legs end up destroyed, you'll feel like a gladiator.
⚡ Your training plan (12 weeks)
Here's a practical example of how to prepare for your first Hyrox workout in 12 weeks. Divide your week into three days of functional strength training + two days of targeted running , with an additional day of mobility and active recovery. Adjust weights and times based on your level.
| Day | Training | Content |
|---|---|---|
| Monday | Functional – Strength | • Front squat (4×8) • Romanian deadlift (4×10) • Dumbbell shoulder press (3×12) • Farmer's carry 2x200 m (moderate weight) |
| Tuesday | Running – Speed | • 10 min gentle warm-up • 6×400m at Hyrox pace (RPE 8) with 90″ rest • Cool down 10 min walk |
| Wednesday | Mobility + Core | • Joint flow (10 min) • Front/side panel (3x45″ each) • Hollow hold (3×30″) • Dead bugs (3×12) |
| Thursday | Functional – Hyrox Stations | 4-Station Drill: – Wall balls (3×15 reps) – Ski erg (3×500 m) – Sled push (3×40 m, moderate weight) – Burpees broad jump (3×10 reps) 2 minute break between stations |
| Friday | Running – Endurance | • 6 km continuous run at a moderate pace (RPE 6–7) • 5x100m final sprint with 60″ rest |
| Saturday | Active Rest | • Gentle yoga or walk 30 min |
| Sunday | Functional – Light Strength | • Kettlebell swings (3x20 reps) • Push-ups (4×12) • Walking lunges (3x12 each leg) • TRX inverted row (3×10) |
| Repeat 12 weeks, increasing load or volume according to your progress. | ||
🔬 Key benefits of training for Hyrox
- Total endurance: Combines cardio and strength in a single test.
- Extended calorie burn: EPOC after 8 km + stations burns fat hours later.
- Constant motivation: Knowing that there is an entire community suffering just like you.
- Functional development: Movements transferable to everyday life (pushing, carrying, dragging).
🎯 Basic equipment and where to register
Recommended equipment in 2025:
• Hybrid shoes (running + lateral grip for sled): models suitable for different surfaces.
• Training gloves with good grip (for farmer's carry and sled push).
• Lifting belt with soft straps (for warm-up deadlifts).
In 2025, Hyrox events will take place in Mexico City, Buenos Aires, Madrid, and Santiago, Chile . Registration is open, but spaces are limited! 👉 See the official calendar.
🏁 Your next step
If you're excited about a plan like this, our EXPERT PLAN has all the details on nutrition, mobility, and progression examples to help you achieve it:
👉 See Expert Plans
Remember: it's not about being the strongest on the first try, but rather about improving yourself week after week. See you at the starting line with energy and the desire to break it!