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Aaron’s Hyrox 6 Week Strength Block

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9 athletes joined

Program Description

This 6 week plan is to help build a baseline strength for all movements in the HYROx race, without introducing that much cardio yet

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Olympic Weightlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 03, 2024 11:46
  • Last Edited
    Feb 03, 2025 03:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Seal Row
1
-
3
Military Press (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Lat Pulldown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Seal Row
1
-
3
Military Press (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Lat Pulldown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Seal Row
1
-
3
Military Press (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Lat Pulldown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Seal Row
1
-
3
Military Press (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Lat Pulldown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Seal Row
1
-
3
Military Press (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Lat Pulldown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Seal Row
1
-
3
Military Press (Barbell)
1
-
4
Seated Row (Cable)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Lat Pulldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
RPE 8
2
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
3
2km Row
1
RPE 8
4
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
RPE 8
2
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
3
2km Row
1
RPE 8
4
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
RPE 8
2
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
3
2km Row
1
RPE 8
4
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
RPE 8
2
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
3
2km Row
1
RPE 8
4
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
RPE 8
2
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
3
2km Row
1
RPE 8
4
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
RPE 8
2
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
3
2km Row
1
RPE 8
4
Wallball (Dbs Or kbs)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
RDL
1
-
3
Sled Push
4
-
4
Dip (Bodyweight)
1
-
5
Wide Grip Pull-Up
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
RDL
1
-
3
Sled Push
4
-
4
Dip (Bodyweight)
1
-
5
Wide Grip Pull-Up
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
RDL
1
-
3
Sled Push
4
-
4
Dip (Bodyweight)
1
-
5
Wide Grip Pull-Up
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
RDL
1
-
3
Sled Push
4
-
4
Dip (Bodyweight)
1
-
5
Wide Grip Pull-Up
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
RDL
1
-
3
Sled Push
4
-
4
Dip (Bodyweight)
1
-
5
Wide Grip Pull-Up
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
RDL
1
-
3
Sled Push
4
-
4
Dip (Bodyweight)
1
-
5
Wide Grip Pull-Up
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
-
2
Seal Row
1 Set
-
3
Military Press (Barbell)
1 Set
-
4
Seated Row (Cable)
1 Set
-
5
Incline Bench Press (Dumbbell)
1 Set
-
6
Pec Deck (Machine)
1 Set
-
7
Lat Pulldown
1 Set
-
Day 2
1
2km Row
1 Set
@8
2
Wallball (Dbs Or kbs)
1 Set
25 Reps
@8
3
2km Row
1 Set
@8
4
Wallball (Dbs Or kbs)
1 Set
25 Reps
@8
Day 3
1
Sprint
1 Set
-
Day 4
1
Squat (Barbell)
1 Set
-
2
RDL
1 Set
-
3
Sled Push
4 Sets
-
4
Dip (Bodyweight)
1 Set
-
5
Wide Grip Pull-Up
1 Set
-
Day 5
1
Run
1 Set
-