Program Description
Combining strength training with Hyrox-specific WODs creates a comprehensive program that addresses every aspect of race-day performance. You’ll not only build the strength and power needed to crush the functional movements but also develop the endurance, efficiency, and mental toughness required to achieve your dream times. Remember, Hyrox isn’t about being the fastest runner or the strongest lifter—it’s about finding the perfect balance between strength, endurance, and resilience. By training smarter and focusing on both your foundation and race-specific skills, you can transform your preparation and cross the finish line faster than ever before. Now is the time to commit to the process, trust in the power of this balanced approach, and unlock your full potential. Your dream Hyrox time is waiting—go chase it.
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting, Bodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedNov 20, 2024 11:53
- Last EditedJan 28, 2025 10:24
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
5A
Bicep Curl (Cable)
3
10 reps
RPE 9
5B
Hammer Curl
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
5A
Bicep Curl (Cable)
3
10 reps
RPE 9
5B
Hammer Curl
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
5A
Bicep Curl (Cable)
3
10 reps
RPE 9
5B
Hammer Curl
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
5A
Bicep Curl (Cable)
3
10 reps
RPE 9
5B
Hammer Curl
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
5A
Bicep Curl (Cable)
3
10 reps
RPE 9
5B
Hammer Curl
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
5A
Bicep Curl (Cable)
3
10 reps
RPE 9
5B
Hammer Curl
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
5A
Bicep Curl (Cable)
3
10 reps
RPE 9
5B
Hammer Curl
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
5A
Bicep Curl (Cable)
3
10 reps
RPE 9
5B
Hammer Curl
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
5A
Bicep Curl (Cable)
3
10 reps
RPE 9
5B
Hammer Curl
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
5A
Bicep Curl (Cable)
3
10 reps
RPE 9
5B
Hammer Curl
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
5A
Bicep Curl (Cable)
3
10 reps
RPE 9
5B
Hammer Curl
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
5
4.3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
5
4.3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
5
4.3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
5
4.3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
7
4.3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
7
4.3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
7
4.3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
8
4.3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
8
4.3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
8
4.3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
8
4.3 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Pin Press Bench (Barbell)4 Sets
5 Reps
@10
2A
Push Press (Barbell)4 Sets
5 Reps
@10
2B
Pull-Up (Weighted)4 Sets
4 Reps
@10
3A
Pendlay Row4 Sets
5 Reps
@10
3B
Dip (Weighted)4 Sets
5 Reps
@10
4
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@9
5A
Bicep Curl (Cable)3 Sets
10 Reps
@9
5B
Hammer Curl3 Sets
10 Reps
@9
Day 2
1
Reverse Lunge (Barbell)1 Set
1 Set
3 Sets
8 Reps
5 Reps
4 Reps
@6.5
@8.5
@10
2
Squat (Barbell)1 Set
1 Set
3 Sets
8 Reps
6 Reps
3 Reps
@6.5
@8.5
@10
3
Nordic Curl3 Sets
6 Reps
@9.5
4
Seated Calf Raise2 Sets
15 Reps
@8
5
Back Extension1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
6
Walking Lunge (Dumbbell)3 Sets
10 Reps
@9
Day 4
1
Cardio (Zone 2)1 Set
45 mins
@6
Day 3
1
Run5 Sets
4.3 mins
@9