HYROX

MASTER
CLASS
T R A I N I N G P R O G R A M

TM
WEEK 1
C Y C L E 1

TEST WEEK
C Y C L E 1 : W E E K 1 3

DAY 1 DAY 2
T E S T W E E K T E S T W E E K

PART 1

10 minute run warm up 30 minute easy run or 60 minute hike.

*Make the choice based off how you feel

from the hard effort from yesterday. Some
PART 2
of you will have harder times recovering
from speed work, ideally we want to spend
30 minute max distance test more time running but it is more important
to stay healthy and strong during your
Record how far you ran. training.

*The bike is great if you need more recovery

time.
PART 3

10 minute cool down run

* This is all about bringing the heart rate

down and flushing the legs out to enhance
your recovery time. It is best to negative
split this run, don’t have fast miles in the
beginning then have sloppy miles at the
end.

* This is a very important test. Do your

best, there is no perfect score. This is an
important baseline test. Wear a heart rate
monitor if you can. You can do this on your
treadmill, however if you do you must retest
on a treadmill too.

TM
C Y C L E 1 : W E E K 1 4

DAY 3 DAY 5
S T R E N G T H T E S T PART 1

PART 1 Take 15 minutes to find you 3 rep max bench

press
Take 15 minutes to find your 3 rep max
deadlift **This is to find you max strength

*This is to find you max strength. Be smart Max strict pull up test- 2 minutes
and safe with this test. Remember you aren’t
a powerlifter, you are an athlete. * Take as many breaks as possible. This is a
strength endurance test, No kipping and no
dropping from the top. Chin over the bar at
PART 2
the top, full arm extension at the bottom.
100 wall balls for time - 20lb/14 * The goal is to test muscular pull stamina.
Get good reps in, don’t cheat to get a fake
*Rest 5-8 minutes after this high score.
*Rest 5 minutes after this

PART 3 100m walking lunge test- 65/ 45lb on back

5k Ski or row test *Knee must touch the ground, fully stand at
the top of each rep.
* I would prefer using the ski erg but if you
only have access to a rower this will do. PART 2
Warm up the body for 5-10 minutes with an
easy row before you start the test. This is 5 minute max rep bar facing burpee test.
a muscular endurance test. Very different
from your run test but just as hard, make *Each burpee must be to the floor and you
sure to fuel properly before this. must be fully facing the barbell each rep. At
the top of each rep you must jump fully over
the bar to the other side.

DAY 4 *The plate must have a 45lb plate on each

side to create specific height for the jump
30 minute easy run or 60 minute hike performed in each rep.

Make the choice based off how you feel

from the hard effort from yesterday PART 3
*Go very easy on this 1 mile cool down run

TM
C Y C L E 1 : W E E K 1 5

DAY 6
Go for your long hike or bike - 90 minutes

*This effort is here to build endurance. Since we had a heavy test week we want to keep the
intensity very low to make sure that you are fully recovered for next week’s training.

*Keep your RPE or heart rate below 70% effort level. This will become a key session each
week for you to build the endurance needed for race day.

#BICEPSWINRACES
™

TM
WEEK 2
C Y C L E 1
C Y C L E 1 : W E E K 2 7

DAY 1 * Use your rest. This is necessary to move

heavy weight
A M S E S S I O N
* Form over weight. Each rep needs to be
controlled and functional. Weight will come
later
Negative split run - 50 minutes
* Increase the weight from last week, your
*Every 10 minutes increase the pace of your goal is 5lb each week to your lifts
run.

Same as last week, your goal is to cover PART 2

more miles
3x max rep banded good mornings
*Do not kill yourself for the first 30 minutes,
go easy. The last 20 you should feel like you *60s rest between sets
are in a race, move fast but under control.
3x max rep db push press 50/35
*Ex. minute 0-10: Run at a 9 minute/ mile
pace, Minutes 11-20: Run at an 8 minute mile *60s rest between sets
pace… continue to increase the pace. The
last 10 minutes should be above your time *This session isn’t meant to be long or
trial pace sweaty. This is the time to learn the skill of
being strong.
*This is here to teach you how to control
your pace while increasing your stamina. *Keep this session under an hour
This will be very important during race day.

DAY 2
*After this workout you shouldn’t be
wrecked. Manage your effort level.

P M S E S S I O N
50 minute easy run or 75 minute bike if your
body is trashed from yesterday.
PART 1
*Keep this effort below 70%.
Deadlift 3/2/1 - 2 rounds, repeat after rep 1,
increase the weight the 2nd round *Today is all about moving but not getting in
*2-3 minutes rest between sets the way of tomorrow’s effort.

Bench press 3/2/1 - 2 rounds, repeat after

rep 1, increase the weight the 2nd round
*2-3 minutes rest between sets
TM
C Y C L E 1 : W E E K 2 8

DAY 3
PM SESSION

35 minute recovery run

S L E D D A Y
*Keep this effort very low, 60% or less. Your
AM SESSION goal is to get miles in and flush out the legs
from your earlier workout.
4x15m sled push - max weight unbroken.
*60s rest between push

4x15m sled pull - max weight

*60s rest between sets DAY 4
50 minute easy run or 75 minute bike if your
*More distance, move it faster or move more
body is trashed from yesterday.
weight .
*Keep this effort below 70%
*These sled sections are meant to be heavy
but also controllable. Something that you
*Today is all about moving but not getting in
could manage and repeat back the full
the way of tomorrow’s effort.
length after your rest. We are training your
skill of strength and heart rate management.

*Do your best to use the shoes and gloves

that you would have in your race.

Lactate Buffer Drills

16 minute emom
Minute 1 - 10-20 calorie row
Minute 2 - 10-25 wall balls
Minute 3 - 10-20 box jumps 24/20”
Minute 4 - full minute rest

*Repeat this cycle 4 times

*This should be hard but manageable.

Increase the distance each round if you can.
Your goal is to find your limits on the last
round.

TM
C Y C L E 1 : W E E K 2 9

DAY 5 DAY 6
S T R E N G T H Long run 80-90 minutes - adjust based on
your fitness

Alternating Reverse zercher lunges 12/8/6/4 *This effort is here to build endurance.
- reps It may take a while for you to become
adjusted to this style of training. Don’t force
*Increase the weight each round yourself to run faster if your body isn’t ready
*Rest 90s between each round for it.

Weighted pull up 10/8/6/4 - reps *Keep your RPE or heart rate below 70%
effort level. This will become a key session
*Increase the weight each round each week for you to build the endurance
*Rest 90s between each round needed for race day.

C O N D I T I O N I N G

PART 1

11x 500m row or ski - use the machine you

did your time trial on

*Row 10-15 faster than your time trial pace

for each set

*Rest 60s between each set

PART 2

10-15 minute cool down run on pumped up

legs.

TM
WEEK 3
C Y C L E 1
C Y C L E 1 : W E E K 3 1 1

DAY 1 * Use your rest. This is necessary to move

heavy weight
A M S E S S I O N
* Form over weight. Each rep needs to be
Negative split run - 50 minutes controlled and functional. Weight will come
later
*Every 10 minutes increase the pace of your
run * Increase the weight from last week, your
*Same as last week, your goal is to cover goal is 5lb each week to your lifts
more miles

*Do not kill yourself for the first 30 minutes, PART 2

go easy. The last 20 you should feel like you 3x max rep banded good mornings
are in a race, move fast but under control.
*60s rest between sets
Ex. Minute 0-10: 9 minute mile pace,
Minute 11-20: 8 minute mile pace… continue 3x max rep db push press 50/35
to increase the pace. The last 10 minutes
should be above your time trial pace. This is *60s rest between sets
here to teach you how to control your pace
while increasing your stamina. *This session isn’t meant to be long or
sweaty. This is the time to learn the skill of
This will be very important during race day. being strong.
After this workout you shouldn’t be wrecked.
Manage your effort level. *Keep this session under an hour

DAY 2
P M S E S S I O N

PART 1

Deadlift 3/2/1 - 2 rounds, repeat after rep 1, PART 1

increase the weight the 2nd round
*2-3 minutes rest between sets 50 minute easy run or 75 minute bike if your
body is trashed from yesterday.
Bench press 3/2/1 - 2 rounds, repeat after
rep 1, increase the weight the 2nd round *Keep this effort below 70%.
*2-3 minutes rest between sets
*Today is all about moving but not getting in
the way of tomorrow’s effort.

TM
C Y C L E 1 : W E E K 3 1 2

DAY 3
PM SESSION

35 minute recovery run

S L E D D A Y
*Keep this effort very low, 60% or less. Your
AM SESSION goal is to get miles in and flush out the legs
from your earlier workout.
4x15m sled push - max weight unbroken.
*60s rest between push

4x15m sled pull - max weight

*60s rest between sets DAY 4
50 minute easy run or 75 minute bike if your
*More distance, move it faster or move more
body is trashed from yesterday.
weight. These sled sections are meant to be
heavy but also controllable.
*Keep this effort below 70%
*Something that you could manage and
*Today is all about moving but not getting in
repeat back the full length after your rest.
the way of tomorrow’s effort.
We are training your skill of strength and
heart rate management.

*Do your best to use the shoes and gloves

that you would have in your race.

Lactate Buffer Drills

16 minute emom
Minute 1 - 10-20 calorie row
Minute 2 - 10-25 wall balls
Minute 3 - 10-20 box jumps 24/20”
Minute 4 - full minute rest

*Repeat this cycle 4 times

*This should be hard but manageable.

Increase the distance each round if you can.
Your goal is to find your limits on the last
round.

TM
C Y C L E 1 : W E E K 3 1 3

DAY 5
C O N D I T I O N I N G

PART 1
S T R E N G T H 11x 500m row or ski - use the machine you
did your time trial on
Alternating Reverse zercher lunges 12/8/6/4
- reps *Row 10-15 faster than your time trial pace
*Increase the weight each round for each set
*Rest 90s between each round
*Rest 60s between each set
Weighted pull up 10/8/6/4 - reps
*Increase the weight each round
*Rest 90s between each round
PART 2

10-15 minute cool down run on pumped up

legs.

DAY 6
Long run 80-90 minutes - adjust based on
your fitness

*This effort is here to build endurance.

It may take a while for you to become
adjusted to this style of training. Don’t force
yourself to run faster if your body isn’t ready
for it.

*Keep your RPE or heart rate below 70%

effort level. This will become a key session
each week for you to build the endurance
needed for race day.

TM
WEEK 4
C Y C L E 1
C Y C L E 1 : W E E K 4 1 5

DAY 1 * Use your rest. This is necessary to move

heavy weight
A M S E S S I O N
* Form over weight. Each rep needs to be
Negative split run - 50 minutes controlled and functional. Weight will come
later
*Every 10 minutes increase the pace of your
run * Increase the weight from last week, your
*Same as last week, your goal is to cover goal is 5lb each week to your lifts
more miles

*Do not kill yourself for the first 30 minutes, PART 2

go easy. The last 20 you should feel like you
3x max rep banded good mornings
are in a race, move fast but under control.
*60s rest between sets
Ex. Minute 0-10: 9 minute mile pace,
Minute 11-20: 8 minute mile pace… continue
3x max rep db push press 50/35
to increase the pace. The last 10 minutes
should be above your time trial pace. This is
*60s rest between sets
here to teach you how to control your pace
while increasing your stamina.
*This session isn’t meant to be long or
sweaty. This is the time to learn the skill of
This will be very important during race day.
being strong.
After this workout you shouldn’t be wrecked.
Manage your effort level.
*Keep this session under an hour

DAY 2
P M S E S S I O N

PART 1

Deadlift 3/2/1 - 2 rounds, repeat after rep 1, PART 1

increase the weight the 2nd round 50 minute easy run or 75 minute bike if your
*2-3 minutes rest between sets body is trashed from yesterday.

Bench press 3/2/1 - 2 rounds, repeat after *Keep this effort below 70%.
rep 1, increase the weight the 2nd round
*2-3 minutes rest between sets *Today is all about moving but not getting in
the way of tomorrow’s effort.

TM
C Y C L E 1 : W E E K 4 1 6

DAY 3
P M S E S S I O N

40 minute recovery run

A M S E S S I O N - S L E D D A Y
*Keep this effort very low, 60% or less. Your
PART 1 goal is to get miles in and flush out the legs
3x20m sled push - max weight unbroken. from your earlier workout.
*60s rest between push

3x20m sled pull - max weight

*60s rest between sets DAY 4
55 minute easy run or 75 minute bike if your
*More distance, move it faster or move more
body is trashed from yesterday.
weight .
*Keep this effort below 70%
*These sled sections are meant to be heavy
but also controllable. Something that you
*Today is all about moving but not getting in
could manage and repeat back the full
the way of tomorrow’s effort.
length after your rest. We are training your
skill of strength and heart rate management.

*Do your best to use the shoes and gloves

that you would have in your race.

PART 2

Lactate Buffer Drills

16 minute emom
Minute 1 - max double unders
***(singles if you can’t)
Minute 2 - 10-20m walking lunges
Minute 3 - 15-25m burpee broad jump
Minute 4 - full minute rest

*Repeat this cycle 4 times

*This should be hard but manageable.

Increase the distance each round if you can.
Your goal is to find your limits on the last
round.
TM
C Y C L E 1 : W E E K 4 1 7

DAY 5 PART 2

12x 500m row or ski - use the machine you

S T R E N G T H & C O N D I T I O N I N G
did your time trial on
PART 1
*Row 10-15 faster than your time trial pace
Alternating Reverse zercher lunges 12/8/6/4 for each set
- reps
*Rest 60s between each set
*Increase the weight each round
*Rest 90s between each round
PART 3
Weighted pull up 10/8/6/4 - reps 10-15 minute cool down run on pumped up
legs.
*Increase the weight each round
*Rest 90s between each round

DAY 6
Long run 90 minutes - adjust based on your
fitness

*This effort is here to build endurance.

It may take a while for you to become
adjusted to this style of training. Don’t force
yourself to run faster if your body isn’t ready
for it.

*Keep your RPE or heart rate below 70%

effort level. This will become a key session
each week for you to build the endurance
needed for race day.

TM
WEEK 5
C Y C L E 1

DE-LOAD WEEK
C Y C L E 1 : W E E K 5 1 9

DAY 1 DAY 2
D E - L O A D W E E K S T R E N G T H

PART 1 PART 1

10 minute warm up Warm up

*Increase pace slowly over these 10 minutes 3 rounds

200m row
20 glute bridges
PART 2 20 push ups
1 mile time trial
PART 2
*This is here for fun and to be a check up on
your progress. Do not kill yourself. 3x1 deadlift (heavy, not max)
*2-3 minutes rest between each set

PART 3 3x1 bench press (heavy, not max)

*2-3 minutes rest between each set
10 minute cool down run

PART 3

3 rounds
Max chin ups
Max dips

*2 minute rest between rounds

PART 4

Conditioning

100 wall balls 20/14

50 burpee broad jumps
100 double unders

*Get after it :)

TM
C Y C L E 1 : W E E K 5 2 0

DAY 3 DAY 5
30 minute jog or 60 minute walk S T R E N G T H & C O N D I T I O N I N G

*This is a rest week. Take it seriously! Enjoy PART 1

your downtime so you can push hard next
week. Alternating Reverse zercher lunges 8/6/4 -
reps

DAY 4
*Increase the weight each round. Rest 90s
between each round

C O N D I T I O N I N G Weighted pull up 6/4/2 - reps

PART 1 *Increase the weight each round. Rest 90s

between each round. Make the weight
5 minute easy row heavy. Get this workout done quickly then
move on.
PART 2
PART 2
30s hard row/ 30s rest - for time
Conditioning
*Try to complete 5000m in under 30
minutes. Completely stop rowing during 21/15/9
rest. Sprint as hard as possible during work Assault bike calories
rounds KB clean and jerk 2x 50/35

Elite score for this row above: *Push the pace hard here, it will all be
Male - 26 rounds or less over soon. Your goal is to complete the
Female - 30 minutes or less movements unbroken.

DAY 6 & 7
PART 3

10 minute cool down jog

F U L L R E S T D A Y S

Enjoy:)

TM
WEEK 1
C Y C L E 2
C Y C L E 2 : W E E K 1 2 2

DAY 1 *2-3 minutes rest between sets

A M S E S S I O N
*Use your rest. This is necessary to move
heavy weight. Form over weight. Each rep
Negative split run - 50 minutes needs to be controlled and functional.
Weight will come later.
*Every 5 minutes increase the pace of your
run. Same as last week, your goal is to *Increase the weight from last week, your
cover more miles. goal is 5lb each week to your lifts

*Do not kill yourself for the first 30 minutes,

go easy. The last 20 you should feel like you PART 2
are in a race, move fast but under control.
Monster sets 3-4 rounds
Ex. Minute 0-10: 9 minute mile pace, Minute
11-20: 8 minute mile pace… continue to Max push ups
increase the pace. The last 10 minutes Max trx rows
should be above your time trial pace. Max kb clean and jerk 2x50/35

This is here to teach you how to control your *Rest 2 minutes between sets. Only do 4
pace while increasing your stamina. rounds if you are able to keep the rep count
high and form strong
This will be very important during race day.
After this workout you shouldn’t be wrecked.
Manage your effort level. This is your last *This session isn’t meant to be long or
week doing this run, get some :) sweaty. This is the time to learn the skill of
being strong.
*Keep this session under an hour
P M S E S S I O N

PART 1

Hang power clean 3/2/1 - 2 rounds, repeat

DAY 2
after rep 1, increase the weight the 2nd 55 minute easy run or 75 minute bike if your
round body is trashed from yesterday.
*2-3 minutes rest between sets
*Keep this effort below 70%. Today is all
Bench press (3s pause at bottom) 3/2/1 - about moving but not getting in the way of
2 rounds, repeat after rep 1, increase the tomorrow’s effort.
weight the 2nd round

TM
C Y C L E 2 : W E E K 1 2 3

DAY 3 P M S E S S I O N

A M S E S S I O N - S L E D D A Y
40 minute recovery run

PART 1 *Keep this effort very low, 60% or less. Your

goal is to get miles in and flush out the legs
3x20m sled push - max weight unbroken. from your earlier workout.

*400m run between sets

3x20m sled pull - max weight DAY 4

*400m run between sets 55 minute easy run

*Your goal is to cover this run at a recovery *or 75 minute bike if your body is trashed
pace. Practice running on pumped sled legs, from yesterday.
focus on form and getting your heart rate
lower between sets. *Keep this effort below 70%. Today is all
about moving but not getting in the way of
*These sled sections are meant to be heavy tomorrow’s effort. Recovery is a key part of
but also controllable. Something that you today. Even if you feel good, hold back.
could manage and repeat back the full
length after your rest. We are training your

DAY 5
skill of strength and heart rate management.

*Do your best to use the shoes and gloves

that you would have in your race. S T R E N G T H & C O N D I T I O N I N G

PART 1
PART 2
Db bulgarian split squat 12/8/6/4 - each leg
Conditioning WOD
*Increase the weight each round.
2000m row *Rest 90s between each round
100 wall balls
50 push ups Weighted chin up 10/8/6/4 - reps
25 deadlift 275/195lb
*Increase the weight each round
*Your goal is to move hard and under *Rest 90s between each round
control. Keep your heart rate or perceived
effort at around 80%. At any point you
should be able to pick up the pace but you
choose to keep it under control.
TM
C Y C L E 2 : W E E K 1 2 4

PART 2
DAY 6
5x1000m row or ski - use the machine you
did your time trial on Long run 80 minutes - adjust based on your
fitness
*Row 10-15 faster than your time trial pace
for each set. *This effort is here to build endurance.
It may take a while for you to become
*Rest 90s between each set. adjusted to this style of training.

*These larger reps will be a challenge if *Don’t force yourself to run faster if your
you don’t nail down your pacing. You are body isn’t ready for it. Keep your RPE or
in shape to handle this work load, now you heart rate below 70% effort level. This will
just need to learn how to control yourself become a key session each week for you to
throughout the workout. build the endurance needed for race day.

*Last mile max effort. Example if you run

PART 3 the first 70 minutes at an 8 minute mile pace
your goal now is to hit a 6 minute mile when
10-15 minute cool down run on pumped up
you finish.
legs.

TM
WEEK 2
C Y C L E 2
C Y C L E 2 : W E E K 2 2 6

DAY 1 Bench press (3s pause at bottom) 3/2/1

2 rounds, repeat after rep 1, increase the

A M S E S S I O N
weight the 2nd round
*2-3 minutes rest between sets
Negative split run - 50 minutes
Use your rest. This is necessary to move
*Every 5 minutes increase the pace of your
heavy weight. Form over weight. Each rep
run . Same as last week, your goal is to
needs to be controlled and functional.
cover more miles
Weight will come later. Increase the weight
from last week, your goal is 5lb each week
Do not kill yourself for the first 30 minutes,
to your lifts
go easy. The last 20 you should feel like you
are in a race, move fast but under control.
PART 2
Ex. Minute 0-5: 9 minute mile pace, minute
6-10: 8 minute mile pace… continue to Monster Sets 3-4 rounds
increase the pace. The last 10 minutes
should be above your time trial pace Max db shoulder press 35/20
Max pull ups
This is here to teach you how to control your Max double db snatch 50/35
pace while increasing your stamina. This will
be very important during race day. Rest 2 minutes between sets. Only do 4
rounds if you are able to keep the rep count
After this workout you shouldn’t be high and form strong
wrecked. Manage your effort level. Increase
the pace from last week. It is better to
increase the last 5 minutes than the first *This session isn’t meant to be long or
5 minutes sweaty. This is the time to learn the skill
of being strong. Don’t get sweaty, get
strong! *Keep this session under an hour
P M S E S S I O N

PART 1
DAY 2
Hang power clean 3/2/1
55 minute easy run or 75 minute bike if your
2 rounds, repeat after rep 1, increase the body is trashed from yesterday.
weight the 2nd round
*2-3 minutes rest between sets *Keep this effort below 70%. Today is all
about moving but not getting in the way of
tomorrow’s effort.

TM
C Y C L E 2 : W E E K 2 2 7

DAY 3 PART 3

Immediately go into 1 mile run at 80%

S L E D D A Y

*Move hard on tired legs, this is a skill.

PART 1

4x15m sled push - max weight unbroken. *Push yourself hard enough during Part 2
*400m run between sets that you have to really work to keep you
pace high on Part 3.
4x15m sled pull - max weight
*400m run between sets P M S E S S I O N

*Your goal is to cover this run at a recovery 45 minute recovery run

pace. Practice running on pumped sled legs,
focus on form and getting your heart rate *Keep this effort very low, 60% or less. Your
lower between sets. goal is to get miles in and flush out the legs
from your earlier workout.
*These sled sections are meant to be heavy

DAY 4
but also controllable. Something that you
could manage and repeat back the full
length after your rest. We are training your
skill of strength and heart rate management.
60 minute easy run or 75 minute bike if your
body is trashed from yesterday.
*Do your best to use the shoes and gloves
that you would have in your race.
*Keep this effort below 70%. Today is all
about moving but not getting in the way of
PART 2 tomorrow’s effort. Recovery is a key part of
today. Even if you feel good, hold back.
Conditioning WOD - SKI SCHOOL

10 minute amrap
15 calorie ski
12 db deadlift
9 db hang clean
6 db push press

*Your goal is to move hard and under

control. Keep your heart rate or perceived
effort at around 80%. At any point you
should be able to pick up the pace but you
choose to keep it under control.

TM
C Y C L E 2 : W E E K 2 2 8

DAY 5 DAY 6
S T R E N G T H & C O N D I T I O N I N G
Long run 85 minutes - adjust based on your
fitness
PART 1

Db bulgarian split squat 12/8/6/4 - each leg *This effort is here to build endurance. It may
take a while for you to become adjusted to
*Increase the weight each round. Rest 90s this style of training. Don’t force yourself to
between each round run faster if your body isn’t ready for it.

Weighted chin up 10/8/6/4 - reps *Keep your RPE or heart rate below 70%
effort level. This will become a key session
*Increase the weight each round. Rest 90s each week for you to build the endurance
between each round needed for race day.

*Last mile max effort. Example if you run the

first 70 minutes at an 8 minute mile pace your
PART 2
goal now is to hit a 6 minute mile when you
Conditioning finish.

6x1000m row or ski - use the machine you Do your best to increase the last mile pace
did your time trial on rather than the overall pace of the run.

*Row 10-15 faster than your time trial pace

for each set

*Rest 90s between each set

*These larger reps will be a challenge if

you don’t nail down your pacing. You are
in shape to handle this work load, now you
just need to learn how to control yourself
throughout the workout.

PART 3

10-15 minute cool down run on pumped up

legs.

TM
WEEK 3
C Y C L E 2
C Y C L E 2 : W E E K 3 3 0

DAY 1 Bench press (3s pause at bottom) 3/2/1

2 rounds, repeat after rep 1, increase the
A M S E S S I O N weight the 2nd round
*2-3 minutes rest between sets
Negative split run - 50 minutes
*Use your rest. This is necessary to move
*Every 5 minutes increase the pace of your heavy weight. Form over weight. Each rep
run. Same as last week, your goal is to needs to be controlled and functional.
cover more miles. Do not kill yourself for Weight will come later. Increase the weight
the first 30 minutes, go easy. The last 20 you from last week, your goal is 5lb each week
should feel like you are in a race, move fast to your lifts
but under control.

*Ex. minute 0-5:9 minute mile pace, minute PART 2

6-10: 8 minute mile pace… continue to
Monster Sets 3-4 rounds
increase the pace. The last 10 minutes
should be above your time trial pace
Max push ups - add weight if possible
Max weighted box steps ups 60s
*This is here to teach you how to control
Max weighted pull ups strict 20/14 60s
your pace while increasing your stamina.
This will be very important during race day.
*Rest 2 minutes between sets. Only do 4
rounds if you are able to keep the rep count
After this workout you shouldn’t be wrecked.
high and form strong
Manage your effort level
*This session isn’t meant to be long or
Increase the pace from last week. It is
sweaty. This is the time to learn the skill of
better to increase the last 5 minutes than
being strong. DON’T GET SWEATY, GET
the first 5 minutes
STRONG!
This is your last week doing this style
*Keep this session under an hour
run, make the most of it. Take the skills
that you have learned over the past 8

DAY 2
weeks to kick some ass!

P M S E S S I O N
60 minute easy run or 75 minute bike if your
PART 1 body is trashed from yesterday.
Hang power clean 3/2/1 *Keep this effort below 70%. Today is all
2 rounds, repeat after rep 1, increase the about moving but not getting in the way of
weight the 2nd round tomorrow’s effort.
*2-3 minutes rest between sets
TM
C Y C L E 2 : W E E K 3 3 1

DAY 3
S L E D D A Y

PART 1

4x20m sled push - max weight unbroken.

*400m run between sets

4x20m sled pull - max weight

*400m run between sets
PART 3
*Your goal is to cover this run at a recovery
Immediately go into 1.5 mile run at 80%
pace. Practice running on pumped sled legs,
focus on form and getting your heart rate
*Move hard on tired legs, this is a skill.
lower between sets.
*Push yourself hard enough during Part 2
that you have to really work to keep you
*These sled sections are meant to be heavy
pace high on Part 3.
but also controllable. Something that you
could manage and repeat back the full
length after your rest. We are training your P M S E S S I O N
skill of strength and heart rate management.
45 minute recovery run
*Do your best to use the shoes and gloves
*Keep this effort very low, 60% or less. Your
that you would have in your race.
goal is to get miles in and flush out the legs
from your earlier workout.
PART 2

DAY 4
Conditioning WOD

Mile run at 80%

*Straight into the WOD Below 60 minute easy run or 75 minute bike if your
body is trashed from yesterday.
30/20/10
Deadlift 225/155 *Keep this effort below 70%. Today is all
Burpee over bar about moving but not getting in the way of
tomorrow’s effort.
*40x wall ball after each round, between 30-
20-10 *Recovery is a key part of today. Even if you
feel good, hold back.

TM
C Y C L E 2 : W E E K 3 3 2

DAY 5 DAY 6
S T R E N G T H & C O N D I T I O N I N G
Long run 90 minutes - adjust based on your
fitness
PART 1

Db bulgarian split squat 12/8/6/4 - each leg *This effort is here to build endurance. It may
take a while for you to become adjusted to
*Increase the weight each round. Rest 90s this style of training. Don’t force yourself to
between each round run faster if your body isn’t ready for it.

Weighted chin up 10/8/6/4 - reps *Keep your RPE or heart rate below 70%
effort level. This will become a key session
*Increase the weight each round. Rest 90s each week for you to build the endurance
between each round needed for race day.

*Last mile max effort. Example if you run the

first 70 minutes at an 8 minute mile pace your
PART 2
goal now is to hit a 6 minute mile when you
7x1000m row or ski - use the machine you finish.
did your time trial on
Do your best to increase the last mile pace
*Row 10-15 faster than your time trial pace rather than the overall pace of the run.
for each set

*Rest 90s between each set

*These larger reps will be a challenge if

you don’t nail down your pacing. You are
in shape to handle this work load, now you
just need to learn how to control yourself
throughout the workout.

PART 3

10-15 minute cool down run on pumped up

legs.

TM
WEEK 4
C Y C L E 2

DE-LOAD WEEK
C Y C L E 2 : W E E K 4 3 4

DAY 1 DAY 2
D E - L O A D W E E K 30 minute easy run or 60 minute hike.
PART 1
*Make the choice based off how you feel
10 minute warm up from the hard effort from yesterday

*Some of you will have harder times

PART 2 recovering from speed work, ideally we want
to spend more time running but it is more
30 minute max distance test- record how far important to stay healthy and strong during
you ran your training.

*If you are racing this week only do this test *The bike is great if you need more recovery
for 15 minutes!! Run fast, not long. time.

PART 3
10 minute cool down run
DAY 3
*This is all about bringing the heart rate F U L L B O D Y S T R E N G T H
down and flushing the legs out to enhance
your recovery time. PART 1

*It is best to negative split this run, don’t 2k row warm up

have fast miles in the beginning then have
sloppy miles at the end. PART 2

*This is a very important test. Do your 21 minute emom

best, there is no perfect score. This is an Minute 1 - 10-15 deadlifts at body weight ex.
important baseline test. Wear a heart rate 205 for me
monitor if you can Minute 2 - 15-20 wall balls 20/14lb
Minute 3 - 15-20 cals ski erg
*You can do this on your treadmill, however
if you do you must retest on a treadmill too. *Repeat 7 times. Your goal is to have around
If you are racing this week only do this test 10-15 rest in each round, adjust your reps
for 15 minutes!! accordingly.

Run fast, not long.

TM
C Y C L E 2 : W E E K 4 3 5

PART 3 PART 2

3 rounds 20 minute emom

Minute 1 - max distance run in 40s
Max tricep extension - banded or with db Minute 2 - 5-10 front squat body weight ex
Max trx rows 205lb for me
60-90s plank Minute 3 - 20-30m burpee broad jump
Minute 4 - full rest
*Rest as needed. Remember this is a deload
week. Repeat 5 times. Your goal is to have around
10-15 rest in each round, adjust your reps.
*You are meant to move but not move too
much or too heavy.
PART 3

DAY 4
3 rounds
Max tricep shoulder press -banded or with db
Max box jumps
Max ttb
Steady state cardio
5k row *Rest as needed. Remember this is a deload
5k run week. You are meant to move but not move
too much or too heavy.
*Hit both of these at 70% effort or less.

DAY 6
You should easily be able to talk the entire
workout.

*Your goal is to move and be smooth while

Long run 70 minutes - adjust based on your
doing it.
fitness

*This effort is here to build endurance.

DAY 5 It may take a while for you to become

adjusted to this style of training. Don’t force
yourself to run faster if your body isn’t ready
F U L L B O D Y S T R E N G T H for it.

PART 1 *Keep your RPE or heart rate below 70%

effort level. This will become a key session
2k row warm up
each week for you to build the endurance
needed for race day.

TM
WEEK 1
F I N A L C Y C L E
F I N A L C Y C L E : W E E K 1 3 7

DAY 1 *Make the choice based off how you feel

from the hard effort from yesterday
R U N S E S S I O N - S P E E D P L A Y
*Some of you will have harder times
recovering from speed work, ideally we want
PART 1
to spend more time running but it is more
10 minute warm up run important to stay healthy and strong during
your training.
*Gradually increase the pace over these
10 minutes. Get your heart rate up to 80% *The bike is great if you need more recovery
before starting your intervals time.

PART 2

10 rounds
DAY 3
1 minute hard - 5k pace or faster ex. 5:15 S T R E N G T H T E S T
mile pace
1 minute easy - marathon pace or slower ex. PART 1
6:45-7:00 mile pace
Take 15 minutes to find your 3 rep max
deadlift
*This is all about having a strong hard
interval followed by a very controlled easy
*This is to find you max strength. Be smart
pace interval. Your goal is to avoid falling off
and safe with this test. Remember you aren’t
on the easy intervals.
a powerlifter, you are an athlete.

100 wall balls for time - 20lb/14

PART 3

10-15 minute cool down run *Rest 5-8 minutes after this

*Run until your heart rate has fully settled. PART 2

This means slow jogging to a walking pace if
necessary. 5k row test

*Warm up the body for 5 minutes with an

DAY 2
easy row before you start the test. This is
a muscular endurance test. Very different
from your run test but just as hard, make
30 minute easy run or 60 minute bike. sure to fuel properly before this.

TM
F I N A L C Y C L E : W E E K 1 3 8

DAY 4
PART 2

5 minute max rep bar facing burpee test.

30 minute easy run or 60 minute bike. *Each burpee must be to the floor and you
must be fully facing the barbell each rep. At
*Make the choice based off how you feel the top of each rep you must jump fully over
from the hard effort from yesterday the bar to the other side.
*Go very easy on this *The plate must have a 45lb plate on each
side to create specific height for the jump
performed in each rep.

DAY 5 PART 3
S T R E N G T H T E S T
1 mile cool down run
PART 1

Take 15 minutes to find you 3 rep max bench

press
DAY 6
*This is to find you max strength
Go for your long hike or bike - 90 minutes
Max strict pull up test- 2 minutes
*This effort is here to build endurance. Since
*Take as many breaks as possible. This is a we had a heavy test week we want to keep
strength endurance test, No kipping and no the intensity very low to make sure that you
dropping from the top. are fully recovered for next week’s training.

*Chin over the bar at the top, full arm *Keep your RPE or heart rate below 70%
extension at the bottom. effort level. This will become a key session
each week for you to build the endurance
*Rest 5 minutes after this needed for race day.

100m walking lunge test- 65/ 45lb on back

*Knee must touch the ground, fully stand at

the top of each rep.

TM
WEEK 2
F I N A L C Y C L E
F I N A L C Y C L E : W E E K 2 4 0

DAY 1
Bench press (3s negatives from the top)
3/2/1 - 2 rounds, repeat after rep 1, increase
the weight the 2nd round
A M S E S S I O N *2-3 minutes rest between sets

PART 1 Use your rest. This is necessary to move

heavy weight. Form over weight. Each rep
10 minute warm up run needs to be controlled and functional.
Weight will come later. Increase the weight
*Gradually increase the pace over these from last week, your goal is 5lb each week
10 minutes. Get your heart rate up to 80% to your lifts
before starting your intervals
PART 2
PART 2
4 rounds
12 rounds 400m run
1 minute hard - 5k pace or faster ex. 5:15 500m ski
mile pace 40 wall balls
1 minute easy - marathon pace or slower ex.
6:45-7:00 mile pace *90s rest between rounds.

*This is all about having a strong hard *Hit these rounds at race pace or just below.
interval followed by a very controlled easy If you feel beat up from your earlier run
pace interval. Your goal is to avoid falling off make sure to take these very easy. This
on the easy intervals. training is here to polish your skills for race
day.
PART 3
*This session isn’t meant to be long or
10-15 minute cool down run sweaty. This is the time to learn the skill of
being strong. Don’t get sweaty, get strong!
*Run until your heart rate has fully settled.
This means slow jogging to a walking pace if *Keep this session under an hour
necessary.

P M S E S S I O N DAY 1
PART 1 60 minute easy run or 75 minute bike if your
Power clean 3/2/1 - 2 rounds, repeat after body is trashed from yesterday.
rep 1, increase the weight the 2nd round
*Keep this effort below 70%. Today is all
*2-3 minutes rest between sets about moving but not getting in the way of
tomorrow’s effort.
TM
F I N A L C Y C L E : W E E K 2 4 1

DAY 3 P M S E S S I O N

45 minute recovery run

A M S E S S I O N - S L E D D A Y

PART 1
*Keep this effort very low, 60% or less. Your
goal is to get miles in and flush out the legs
2x40m from your earlier workout.
*400m run between sets

2x40m sled pull - max weight

*400m run between sets DAY 4
This extra distance will be much more 60 minute easy run or 75 minute bike if your
intense on the body, be smart with your body is trashed from yesterday.
strategy. Your goal is to cover this run at a
recovery pace. *Keep this effort below 70%.

*Practice running on pumped sled legs, *Today is all about moving but not getting in
focus on form and getting your heart rate the way of tomorrow’s effort. Recovery is a
lower between sets. key part of today. Even if you feel good, hold
back.
*These sled sections are meant to be heavy
but also controllable. Something that you
could manage and repeat back the full
length after your rest. We are training your
skill of strength and heart rate management.

*Do your best to use the shoes and gloves

that you would have in your race.

PART 2

Conditioning WOD - chipper

1000m ski
50m sled push
1000m row
100m burpee broad jump

*Chip away at these movements. Pace

yourself, find your sweet spot then hold it.
Once you can master this you will be able to
crush your races.
TM
F I N A L C Y C L E : W E E K 2 4 2

DAY 5 DAY 6
S T R E N G T H & C O N D I T I O N I N G Long run 80 minutes - adjust based on your
fitness
PART 1
*This effort is here to build endurance. It may
Db bulgarian split squat 12/8/6/4 - each leg take a while for you to become adjusted to
*Increase the weight each round. Rest 90s this style of training. Don’t force yourself to
between each round run faster if your body isn’t ready for it.

Weighted chin up 10/8/6/4 - reps *Keep your RPE or heart rate below 70%
*Increase the weight each round. Rest 90s effort level. This will become a key session
between each round each week for you to build the endurance
needed for race day.
*Increase your weight by 5-10lb from last
week if possible. *Once you finish immediately go into 100 wall
balls at race weight or 200 air squats if you
don’t have a ball.
PART 2
Do your best to use the same technique you
6k ski erg or row negative split would use at a race.

*Every 1000m increase the pace 5-10s until

you reach max pace.

*This work is all about pacing matched with

high intensity work at the end. The first
3000m of this workout are part of the warm
up. The last 3000m is where the race starts.

PART 3

10-15 minute cool down run on pumped up

legs.

TM
WEEK 3
F I N A L C Y C L E
F I N A L C Y C L E : W E E K 3 4 4

DAY 1 Bench press (3s negatives from the top)

3/2/1 - 2 rounds, repeat after rep 1, increase
the weight the 2nd round
A M S E S S I O N
*2-3 minutes rest between sets
PART 1
*Use your rest. This is necessary to move
10 minute warm up run heavy weight. Form over weight. Each rep
needs to be controlled and functional.
*Gradually increase the pace over these Weight will come later.
10 minutes. Get your heart rate up to 80%
before starting your intervals *Increase the weight from last week, your
goal is 5lb each week to your lifts

PART 2
PART 2
13 rounds
“Tristan”
1 minute hard - 5k pace or faster ex. 5:15 Repeat 4 times
mile pace 2 minutes work/ 1 minute rest
1 minute easy - marathon pace or slower ex.
6:45-7:00 mile pace 7 deadlift 275/185
14 cal ski erg
*This is all about having a strong hard Max burpees with the remaining time
interval followed by a very controlled easy
pace interval. Your goal is to avoid falling off *On your last rounds increase your work
on the easy intervals. time limit to 3 minutes

*This workout is all about going hard. Push

PART 3 yourself as much as you can during your
work periods.
10-15 minute cool down run

DAY 2
*Run until your heart rate has fully settled.
This means slow jogging to a walking pace if
necessary.
65 minute easy run or 75 minute bike if your
P M S E S S I O N body is trashed from yesterday.

PART 1 *Keep this effort below 70%.

Power clean 3/2/1 - 2 rounds, repeat after
Today is all about moving but not getting in
rep 1, increase the weight the 2nd round
the way of tomorrow’s effort.
*2-3 minutes rest between sets
TM
F I N A L C Y C L E : W E E K 3 4 5

DAY 3 P M S E S S I O N

A M S E S S I O N - S L E D D A Y 45 minute recovery run

PART 1 *Keep this effort very low, 60% or less. Your

goal is to get miles in and flush out the legs
2x50m
from your earlier workout.
*400m run between sets

DAY 4
2x50m sled pull - max weight
*400m run between sets

*This extra distance will be much more 55 minute easy run

intense on the body, be smart with your
strategy. Your goal is to cover this run at a *or 75 minute bike if your body is trashed
recovery pace. from yesterday.

*Practice running on pumped sled legs, *Keep this effort below 70%. Today is all
focus on form and getting your heart rate about moving but not getting in the way of
lower between sets. tomorrow’s effort. Recovery is a key part of
today. Even if you feel good, hold back.
*These sled sections are meant to be heavy
but also controllable. Something that you
could manage and repeat back the full
length after your rest.
DAY 5
*We are training your skill of strength and S T R E N G T H & C O N D I T I O N I N G
heart rate management.
PART 1
*Do your best to use the shoes and gloves
that you would have in your race. Db bulgarian split squat 12/8/6/4 - each leg

*Increase the weight each round. Rest 90s

PART 2 between each round
Conditioning WOD - Chipper
Weighted chin up 10/8/6/4 - reps
100m burpee broad jump Increase the weight each round.
1 mile run
100 wall balls 30/20 *Rest 90s between each round

*This workout should be held at race pace. *Increase your weight by 5-10lb from last
The extra heavy wall balls will be tough but week if possible.
worth it when it comes race day.
TM
F I N A L C Y C L E : W E E K 3 4 6

PART 2
DAY 6
7k ski erg or row negative split
Long run 80 minutes - adjust based on your
Every 1000m increase the pace 5-10s until fitness
you reach max pace.
*This effort is here to build endurance.
This work is all about pacing matched with It may take a while for you to become
high intensity work at the end. The first adjusted to this style of training. Don’t force
3000m of this workout are part of the warm yourself to run faster if your body isn’t ready
up. The last 3000m is where the race starts. for it.

Keep your RPE or heart rate below 70%

PART 3 effort level. This will become a key session
each week for you to build the endurance
10-15 minute cool down run on pumped up needed for race day.
legs.
*Once you finish immediately go into 100
wall balls at race weight or 200 air squats if
you don’t have a ball. Do your best to use
the same technique you would use at a race.

TM
WEEK 4
F I N A L C Y C L E
F I N A L C Y C L E : W E E K 4 4 8

DAY 1 P M S E S S I O N

PART 1
A M S E S S I O N
Power clean 3/2/1
PART 1 2 rounds, repeat after rep 1, increase the
weight the 2nd round
10 minute warm up run *2-3 minutes rest between sets
*Gradually increase the pace over these Bench press (3s negatives from the top)
10 minutes. Get your heart rate up to 80% 3/2/1
before starting your intervals 2 rounds, repeat after rep 1, increase the
weight the 2nd round
*2-3 minutes rest between sets
PART 2

14 rounds Use your rest. This is necessary to move

1 minute hard - 5k pace or faster ex. 5:15 heavy weight. Form over weight. Each rep
mile pace needs to be controlled and functional.
1 minute easy - marathon pace or slower ex. Weight will come later. Increase the weight
6:45-7:00 mile pace from last week, your goal is 5lb each week to
your lifts. This is your last week lifting these
*This is all about having a strong hard weights! Go heavy
interval followed by a very controlled easy
pace interval. PART 2

Your goal is to avoid falling off on the easy 3 rounds

intervals. Max TRX rows
Max push ups
Db RDL 50/35
PART 3
*Take 60s rest after each round. Pump out
10-15 minute cool down run reps until you feel like you’re going to fall on
the floor
*Run until your heart rate has fully settled.
This means slow jogging to a walking pace if PART 3
necessary.
100 calories row
*This is your last week doing this kind of 150 wall balls 20/14
run. Focus on having strong paces but all of
them must be under control! *Everytime you break complete 8 burpee
over the rower. Have fun :)

TM
F I N A L C Y C L E : W E E K 4 4 9

DAY 2
P M S E S S I O N

45 minute recovery run

65 minute easy run or 75 minute bike if your
body is trashed from yesterday. *Keep this effort very low, 60% or less. Your
goal is to get miles in and flush out the legs
Keep this effort below 70% from your earlier workout.
Today is all about moving but not getting in

DAY 5
the way of tomorrow’s effort.

DAY 3
S T R R E N G T H & C O N D I T I O N I N G

PART 1
A M S E S S I O N DB bulgarian split squat 12/8/6/4 - each leg
*Increase the weight each round. Rest 90s
PART 1
between each round
Hit a full warm up that you would use race
day. Weighted chin up 10/8/6/4 - reps
*Increase the weight each round. Rest 90s
between each round
PART 2 *Increase your weight by 5-10lb from last
week if possible. This is your last week here.
1x50m Move some weight, have some fun!
*1000m run between sets
PART 2
1x50m sled pull - max weight
*400m run between sets 5k ski erg or row negative split

*This is going to be a quick and hard *Every 1000m increase the pace 5-10s until
session. At the end of the week you have a you reach max pace.
full hyrox simulation. Use this as prop *This work is all about pacing matched with
high intensity work at the end. The first
2000m of this workout are part of the warm
PART 3 up. The last 3000m is where the race starts.
We cut down the volume so I want you to go
5 rounds as fast as you can manage! You will recover
10 cal ski quickly from this workout.
15 push ups
20 weighted reverse lunges (raceweight)
PART 3

Your goal is minimal rest. Get this work done 10-15 minute cool down run on pumped up
as fast as possible. legs.
TM
F I N A L C Y C L E : W E E K 4 5 0

DAY 5
PART 1

Warm up the way you would before your race. *Get your heart rate up to racing levels before
you start.

PART 2

F U L L H Y R O X

Hit a full HYROX in your home gym. Do your best to create a race simulation as close as you
can possibly make it to the real thing.

PART 3

If you aren’t a HYROX athlete:

T H E B E A S T

45 minute AMRAP

- 800m run
- 20 box step over 50/35 (sandbag on shoulder)
- 15 strict pull up (C2b if you are strong enough)
- 20m heavy front load carry - ex. 200/150lb

*Go to war on this bad boy!

Good luck :)

Y O U ’ V E C O M P L E T E D

HYROX MASTER CLASS!

TM