HYROX ON-RAMP

WEEK 1
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MONDAY

Squat 80%x2x6
4 rounds of Run 200m + Ski 200m + 20m Sled push (80% comp weight) + 20m Sled pull (80%)

TUESDAY

Military press 80%x2x6
Wall ball 6x[30:60]
Every second minute on the minute for 16:00 (E2MOM 16) 20m Shuttle run ladder

THURSDAY

Squat 80%x3x6
Deadlift 80%x2x6
4 rounds of Run 200m + Row 200m + 25m Farmers carry + 20m Sandbag lunges

SATURDAY

Squat 80%x2x6
Burpee broad jumps 6x[30:60]
Tempo run 2x800m @ 1:1 work/rest

WEEK 2
—

MONDAY

Squat 80%x4x6
3 rounds of Run 400m + Ski 250m + Run 200m+ 30m Sled push (80%) + 30m Sled pull (80%)

TUESDAY

Military press 80%x4x6
8-minute timecap: Run 800m + Max reps wall ball

THURSDAY

Squat 80%x2x6
Deadlift 80%x4x6
3 rounds of Run 400m + Row 250m + Run 200m + 50m Farmers carry + 30m Sandbag lunges

SATURDAY

Squat 80%x5x6
8-minute timecap: Run 800m + Max reps burpee broad jumps

WEEK 3
—

MONDAY

Squat 82.5%x3x6
2 rounds of Run 600m + Ski 350m + Run 400m + 40m Sled push (85%) + Run 200m + 40m Sled pull (85%)

TUESDAY

Military press 85%x2x6
Wall ball 7x[30:45]
E2MOM 16 20m Shuttle ladder

THURSDAY

Squat 80%x6x6
Deadlift 85%x2x6
2 rounds of Run 600m + Row 350m + Run 400m + 75m Farmers carry + Run 200m + 40m Sandbag lunges

SATURDAY

Squat 85%x2x6
Burpee broad jumps 7x[30:45]
Tempo run 3x800m @ 1:1 work/rest

WEEK 4
—

MONDAY

Squat 85%x5x5
2 rounds of Run 800m + Ski 500m + Run 600m + 40m Sled push (90%) + Run 400m + 40m Sled pull (85%)

TUESDAY

Military press 85%x5x5
4 rounds of Run 400m + 20 Hand-release push-ups + 25 Wall ball

THURSDAY

Squat 80%x2x6
Deadlift 85%x5x5
2 rounds of Run 800m + Row 500m + Run 600m + 100m Farmers carry + Run 400m + 50m Sandbag lunges

SATURDAY

Squat 90%x4x4
4 rounds of Run 400m + 15 Sit-ups + 20m Burpee broad jumps

WEEK 5
—

MONDAY

Squat 70%x2x6
2 rounds of Run 200m + Ski 200m + Run 200m + 20m Sled push (70%) + Run 200m + 20m Sled pull (70%) + Run 200m + 20m Burpee broad jumps + Rest 3 minutes

WEDNESDAY

Military press 70%x3x6
Tempo run 8x200m @ 1:6 work/rest

FRIDAY

Deadlift 70%x3x6
2 rounds of Run 200m + Row 250m + Run 200m + 35m Farmers carry + Run 200m + 20m Sandbag lunges + Run 200m + 15 Wall ball + Rest 3 minutes

WEEK 6
—

MONDAY

Squat 80%x2x6
2 rounds of Run 1000m + Ski 500m + Run 800m + 40m Sled push (90%) + Run 600m + 40m Sled pull (85%)

TUESDAY

Military press 85%x5x5
Wall ball 8x[30:30]
E2MOM 16 ladder 20m Shuttle

THURSDAY

Squat 95%x3x3
Deadlift 85%x5x5
2 rounds of Run 1000m + Row 500m + Run 800m + 100m Farmers carry + Run 600m + 50m Sandbag lunges

SATURDAY

Squat 90%x2x6
Burpee broad jumps 8x[30:30]
Tempo run 4x800m @ 1:1 work/rest

WEEK 7
—

MONDAY

Squat 80%x2x6
Run 4km (Fartlek)

TUESDAY

Military press 80%x2x6
8-minute timecap: Run 800m + Max reps wall ball (compare run time and reps to week 2)

THURSDAY

Squat 80%x2x6
Deadlift 80%x2x6
Run 4km (Fartlek)

SATURDAY

Squat 85%x2x6
8-minute timecap: Run 800m + Max reps burpee broad jumps (compare to week 2)

WEEK 8
—

MONDAY

Squat 100%x2x2
2 rounds of Run 1000m + Ski 500m + Run 1000m + 40m Sled push (100%) + Run 800m + 40m Sled pull (95%) + Run 600m + 35m Burpee broad jumps

WEDESDAY

Military press 90%x4x4
Tempo run 4x800m @ 1:1 work/rest

FRIDAY

Squat 80%x2x6
Deadlift 95%x3x3
2 rounds of Run 1000m + Row 500m + Run 1000m + 100m Farmers carry + Run 800m + 50m Sandbag lunges + Run 600m + 35 Wall ball

WEEK 9
—

MONDAY

Squat 80%x2x6
1 round of Run 800m + Ski 600m + Run 800m + 40m Sled push (85%) + Run 800m + 40m Sled pull (100%) + Run 800m + 60m Burpee broad jumps + Run 800m

WEDNESDAY

Military press 95%x3x3
Run 4km (Fartlek)

FRIDAY

Squat 85%x2x6
Deadlift 100%x2x2
1 round of Run 800m + Row 600m + Run 800m + 120m Farmers carry + Run 800m + 60m Sandbag lunges + Run 800m + 60 Wall ball + Run 800m

WEEK 10
—

TUESDAY

@ comp weights for your division:

Run 800m
Ski 800m
Run 800m
40m Sled push
Run 800m
40m Sled pull
Run 800m
65m Burpee broad jumps
Run 800m
Row 800m
Run 800m
160m Farmers carry
Run 800m
80m Sandbag lunges
Run 800m
80 Wall ball
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Use your splits for this workout to estimate a race result.

SATURDAY

Race

Download the PDF version of this training plan for race week recommendations.