Liftquill
Hyrox prep
3 days a week3 workoutsAll levels
Running and the race stations. Do A and B, plus one strength workout a week.
Your week
MonHyrox A
WedHyrox B
FriHyrox strength
Hyrox A
| Exercise | Sets × reps |
|---|---|
| Running | 1000 m |
| SkiErg | 1000 m |
| Sled push | 4 × 20 s |
| Sled pull | 4 × 20 s |
| Burpee broad jumps | 2 × 40 m |
| Running | 1000 m |
Hyrox B
| Exercise | Sets × reps |
|---|---|
| Running | 1000 m |
| Rowing machine | 1000 m |
| Farmer's walk | 3 × 40 s |
| Sandbag lunges | 2 × 50 m |
| Wall balls | 4 × 20 |
Hyrox strength
| Exercise | Sets × reps |
|---|---|
| Squat | 4 × 6 |
| Deadlift | 3 × 5 |
| Thrusters | 3 × 10 |
| Kettlebell swings | 3 × 15 |
Run this program in Liftquill
In the app: Ready-made programs → Hyrox prep. Your weights are filled in from last time, and you get a suggestion when it’s time to add weight.
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How to progress
Start with weights you can lift with one or two reps to spare. When you complete every rep in every set, add weight next time: about 2.5 kg (5 lb) on upper body lifts and 5 kg (10 lb) on squats and deadlifts. Rest 2–3 minutes on heavy lifts and 60–90 seconds on the rest. For the running and stations, try to beat your time from last week, or cover the same distance with less rest.