Ready to build speed, power, and volume in Pro-level training?
The focus is on preparing you for pro-level progression, and building:
• Aerobic base
• Strength endurance
• Movement efficiency
• Transition fluency
• Resilience under volume
Structure:
• Training Days: 5 days/week
• Active Recovery Day: 1 day (Zone 2 cardio + mobility)
• Rest Day: 1 full rest day
• Session Duration: 50–70 min
10 training weeks + 2 de-load weeks:
• Week 1 — Foundation Week – Strength Meets Movement
• Week 2 — Volume & Transition Control
• Week 3 — Intensity + Grip/Carry Focus
• Week 4 — Threshold Build + Transition Skills
• Week 5 — Capacity & Technical Refinement
• Week 6 — Power Output & Station Efficiency
• Week 7 — Engine Expansion + Grip Strength
• Week 8 — Consistency Under Fatigue
• Week 9 — Intensity Boost + EMOM Efficiency
• Week 10 — Volume Challenge + Benchmark Reset
• Week 11 — Intensity Maintain - Lower Volume
• Week 12 — Deload + Readiness Week
Includes:
• Substitutes for Exercises in case specific equipment or space isn't available
• Running Technique Tips for HYROX
• Training Tips to Maximize Progress
• Hydration & Fueling Guidelines
After this program you are READY to become a HYROX PRO!
