WHAT IS HYROX ELITE?
Hyrox is one of the fastest-growing fitness competitions in the world — and it exposes every weakness in your training. The Hyrox Elite program was built specifically to address those weaknesses and turn them into weapons. Over four weeks, you will develop the race-specific fitness required to dominate every station: sled push, sled pull, burpee broad jumps, rowing, ski erg, wall balls, sandbag lunges, and farmers carries. The program combines race simulation workouts, targeted strength work for the key muscle groups used in competition, and strategic conditioning sessions that build your lactate threshold. Whether you're competing for the first time or chasing a podium finish, this program will get you there.
YOUR ARSENAL
WHO IS THIS FOR?
DAY 1 PREVIEW: WEEK 1 · DAY 1 — HYROX FOUNDATION
Mission Objectives: Run + Strength Stations
| EXERCISE | SETS | REPS | REST | NOTES |
|---|---|---|---|---|
| Interval Run | 6 | 400m @ 85% effort | 90 sec between intervals | This is your race-pace conditioning. 85% means uncomfortable but sustainable. Log your average 400m time. |
| Barbell Bench Press | 4 | 10 | 90 sec | Upper body strength for the sled push and ski erg stations |
| Barbell Rows | 4 | 10 | 90 sec | Back strength for the sled pull and rowing stations |
| Dumbbell Shoulder Press | 3 | 12 | 90 sec | Shoulder endurance for the ski erg |
| Pull-Ups | 3 | Max reps | 2 min | Go to failure every set. Log your numbers. |
Week 1 Day 1 is about establishing your baseline. The 6x400m intervals tell you where your running fitness is right now — log every split. The strength work targets the exact muscle groups that will be under load during your race. By Week 4, these numbers will look completely different. Hyrox is won in training, not on race day.
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