12-Week Race-Ready Strength & Conditioning Program
Built for race day — without the burnout. This 12-week HYROX Open plan dials in the fundamentals: full-body strength, structured aerobic intervals, and event-specific conditioning designed to make you stronger, faster, and more efficient where it counts. Whether it’s your first HYROX or your fastest yet, this plan gives you the structure and progression to perform with purpose.
Is This Plan For You?
You’ve signed up for HYROX and want to do more than just survive — you want to compete. You know the event demands strength, stamina, and skill, and you’re ready to train smart. This plan is for you if:
You're new to HYROX and want a proven roadmap to race day
You’ve done an event before and want to improve your time and execution
You want to train with purpose — balancing gym work, engine sessions, and movement prep
You’re after a plan that respects recovery while still pushing performance
Your Training Benefits
Build race-specific strength using low-rep, high-quality full-body training
Improve work capacity through structured run intervals and functional circuits
Develop the durability and movement efficiency needed for race-day pacing
Reduce injury risk with balanced programming and smart progression
Feel confident lining up on race day knowing you’ve trained with intent
We've cracked the code on becoming legitimately good at multiple disciplines — without sacrificing what you've already built.
We’ve helped athletes train smarter for HYROX by focusing on what matters: clean movement, structured progressions, and real-world performance. No fluff. No gimmicks. Just a plan that meets you where you are and pushes you to where you want to be — whether that’s your first finish line or a new personal best.
To get the most out of this program, you should:
Have experience with basic strength training movements and running
Be able to commit to 5–6 training days per week
Have access to a barbell, kettlebells/dumbbells, sled or prowler, and basic cardio equipment (rower, treadmill, etc.)
Be ready to train for 5.5 to 7 hours per week