HYROX DAILY

HYROX DAILY

The HYROX DAILY programs are designed to get you in HYROX racing shape all year round. Split into 4 week blocks, you’ll have the choice of OPEN or PRO versions as well as 3 or 5 training days per week. The workouts are fun, varied and effective… Combining strength and conditioning with plenty of running and HYROX specific movements!

As with all of the workouts on the LEVLS app, you’ll find exercise descriptions and video demonstrations for every movement. The OPEN program and PRO program have the same structure but the PRO program has more volume and uses heavier weights. Below is the same sample week from the 5 day per week program for both OPEN and PRO. 

HYROX OPEN DAILY

Sample Week

Duration – 60 min / session

Strength

Every 3 minutes for 4 rounds complete:
• Deadlift x 10 reps @ 7/10 RPE
• Seated Pistol Squats x 10 each side @ box height that can be completed unbroken

Then

Mixed Endurance

5 Rounds
• Bike Erg x 1000m 
• Sled Push x 30m @ 125/75kg
• Farmer Carry x 100m @ 2 x 24/16kg

Alternatives:
Sled Push >
– DB Front Rack Step Up x 18 @ 2 x 15/10kg (20 inch box)
– DB Front Walking Lunges x 18 @ 2 x 15/10kg

Then

Easy Run

• Run @ 3-4 RPE – Zone 2

Choose a time/distance that you can fit into your session (10min+) / Perform this as a second session if preferred

Record time, distance, pace and heart rate if possible.

Tabata

8 Rounds
• Push Ups x 20s / Rest 10s
• Ring Row x 20s / Rest 10s

Alternatives:
– Incline Push Ups
– Inverted Rows

Then

Compromised Running

• Run x 200m
• Burpee x 5
• Run x 400m
• Burpee x 10
• Run x 600m
• Burpee x 15
• Run x 800m
• Burpee x 20
• Run x 1000m
• Burpee x 25

Alternatives:
– Run > Bike Erg x 2.5 Distance
– Burpee > Air Squat x 2

Strength

4 Sets

• Barbell Strict Press x 6-8 / rest 60s
• Pull Up x 6-8 (Use a band if needed) / rest 90s

Add weight if you can perform 8 reps with good form.

Then

Tempo Run

• Jog x 10min @ 3-4 RPE – Zone 2
• Run x 20min @ 7-8 RPE – Zone 4
• Jog x 10min @ 3-4 RPE – Zone 2

Record paces and heart rate if possible.

Strength

4 Sets

• Barbell Walking Lunges x 20 reps @ 7/10 RPE

Rest 90s between sets

Then

Mixed Endurance

AMRAP 15
• Assault Bike Cal x 15/10
• Sled Pull x 30m @ 75/50kg
• Farmer Carry x 100m @ 2 x 24/16kg

Alternatives:
Sled Pull >
– Sandbag Clean x 15 @ 40/30kg
– DB RDL + DB Bent Over Row x 15 @ 2 x 15/10kg

Then

Hill Sprints

Warm Up
• Jog x 5min @ 3-4 RPE – Zone 2

5 Rounds
• Hill Sprint x 20s @ 9-10 RPE (5-8% incline)
• Rest/Walk x 60s between rounds

Cooldown
• Jog x 5min @ 3-4 RPE – Zone 2

Record paces and heart rate if possible
Try to keep rounds consistent.

Long Run

• Run x 45min+ @ 3-4 RPE – Zone 2

Record distance, pace and heart rate if possible.

HYROX PRO DAILY

Sample Week

Duration – 90 min / session

Strength

Every 3 minutes for 4 rounds complete:
• Deadlift x 10 reps @ 7/10 RPE
• Seated Pistol Squats x 10 each side @ box height that can be completed unbroken

Then

Mixed Endurance

5 Rounds
• Bike Erg x 1000m 
• Sled Push x 30m @ 175/125kg
• Farmer Carry x 100m @ 2 x 32/24kg

Alternatives:
Sled Push >
– DB Front Rack Step Up x 18 @ 2 x 22.5/15kg (20 inch box)
– DB Front Walking Lunges x 18 @ 2 x 22.5/15kg

Then

Easy Run

• Run @ 3-4 RPE – Zone 2

Choose a time/distance that you can fit into your session (30min+) / Perform this as a second session if preferred

Record time, distance, pace and heart rate if possible

Tabata

8 Rounds
• Push Ups x 20s / Rest 10s
• Ring Row x 20s / Rest 10s

Alternatives:
– Incline Push Ups
– Inverted Rows

Then

Compromised Running

• Run x 200m
• Burpee x 10
• Run x 400m
• Burpee x 20
• Run x 600m
• Burpee x 30
• Run x 800m
• Burpee x 40
• Run x 1000m
• Burpee x 50
• Run x 800m
• Burpee x 40
• Run x 600m
• Burpee x 30
• Run x 400m
• Burpee x 20
• Run x 200m
• Burpee x 10 

Alternatives:
– Run > Bike Erg x 2.5 Distance
– Burpee > Air Squat x 2

Strength

4 Sets

• Barbell Strict Press x 6-8 / rest 60s
• Pull Up x 6-8 (Use a band if needed) / rest 90s

Add weight if you can perform 8 reps with good form.

Then

Fatigued Tempo Run

• Jog x 30min @ 3-4 RPE – Zone 2
• Run x 20min @ 7-8 RPE – Zone 4
• Jog x 10min @ 3-4 RPE – Zone 2

Record paces and heart rate if possible.

Strength

4 Sets

• Barbell Walking Lunges x 20 reps @ 7/10 RPE

Rest 90s between sets

Then

Mixed Endurance

AMRAP 20
• Assault Bike Cal x 15/10
• Sled Pull x 30m @ 125/75kg
• Farmer Carry x 100m @ 2 x 32/24kg

Alternatives:
Sled Pull >
– Sandbag Clean x 15 @ 60/40kg
– DB RDL + DB Bent Over Row x 15 @ 2 x 22.5/15kg

Then

Hill Sprints

Warm Up
• Jog x 10min @ 3-4 RPE – Zone 2

10 Rounds
• Hill Sprint x 20s @ 9-10 RPE (5-8% incline)
• Rest/Walk x 60s between rounds

Cooldown
• Jog x 5min @ 3-4 RPE – Zone 2

Record paces and heart rate if possible
Try to keep rounds consistent.

Long Run

• Run x 60min+ @ 3-4 RPE – Zone 2

Record distance, pace and heart rate if possible.

Try out the LEVLS app for free for 7 days before choosing your membership.

Standard Member
Find your LEVL
1.99/month
  • 7 Day Free Trial
  • Personalised Fitness LEVLS
  • 100+ Benchmark Workouts
  • 300+ Exercise Demos
  • Unlock Achievements
  • Earn Fitness Points
  • No Access To Training Programs
Premium Member
Unlimited Access
19.99/month
  • 7 Day Free Trial
  • Personalised Fitness LEVLS
  • 100+ Benchmark Workouts
  • 300+ Exercise Demos
  • Unlock Achievements
  • Earn Fitness Points
  • 30+ Training Programs Including...
  • LEVLS Foundations
  • LEVLS Flagship Programs
  • LEVLS Specialist Programs
  • LEVLS TURF
  • LEVLS HYROX