Hyrox Prep
HYROX Minimal Equipment Program, 12 Weeks
You are busy and you still want to be dangerous on race day. This plan gives you structure without fluff. We use a rower, dumbbells or a barbell, weights for farmer carries, a place to run, and if you have access, one weekly skills day with SkiErg, wall balls, and sled work. The calculator sets your paces. The weekly flash cards tell you exactly what to do.
Set your paces
Run a 1k time trial and row a 2k time trial. Enter times as mm:ss, for example 05:00 and 08:00. The page will show exact easy and hard targets below.
Your targets
Easy pace means you can speak in full sentences. Hard pace means short phrases. Adjust rounds or rest if needed. Keep your form clean.
Plain English glossary
Bricks mean stacking stations with short rest, like 500 m row, 400 m run, 15 thrusters, 20 lunges.
Strides are short accelerations. Run 60 to 80 m fast but relaxed, then recover fully.
EMOM means Every Minute On the Minute. Do one move at the start of each minute.
SkiErg cues: stand tall, pull with lats and core, quick hands, full reach.
Wall ball cues: squat, drive, throw to target, catch and flow into the next rep.
Sled push or pull cues: push with stacked posture and quick steps, pull with smooth lean back.
Choose your track and phase
Week 1
Base- Day 1: Run 20 to 30 min at pace not set / km. Then 4 × 60 to 80 m strides.
- Day 2: Row 8 × 250 m at pace not set / 500 m with rest equal to work. Farmer carry 4 × 30 m. Burpees 3 × 10.
- Day 3: 4 rounds, 200 m run at pace not set / km, 12 thrusters, 15 lunges, 250 m row at pace not set / 500 m. Rest 90 s.
- Day 4 optional: 800 m run at pace not set / km, 500 m row at pace not set / 500 m, 12 thrusters, 12 burpees, 30 m carry. Rest 2 min. 1 to 2 rounds.
- Day 5 skills: Choose one, SkiErg 1,000 m steady, Wall balls 30 to 50 reps, Sled push 10 to 20 m for 6 to 8 sets and Sled pull 10 to 20 m for 6 to 8 sets.
Week 2
Base- Day 1: Run 25 to 35 min at pace not set / km. Then 4 to 6 strides.
- Day 2: Row 9 × 250 m at pace not set / 500 m with rest equal to work. Farmer carry 4 × 30 to 40 m. Burpees 3 × 10 to 12.
- Day 3: 4 rounds, 200 m run at pace not set / km, 12 thrusters, 15 to 20 lunges, 250 m row at pace not set / 500 m. Rest 90 s.
- Day 4 optional: 800 m run, 500 m row, 12 thrusters, 12 burpees, 30 to 40 m carry.
- Day 5 skills: Choose one, SkiErg 1,000 m steady, Wall balls 30 to 50 reps, Sled push 10 to 20 m for 6 to 8 sets and Sled pull 10 to 20 m for 6 to 8 sets.
Week 3
Base- Day 1: Run 30 to 40 min at pace not set / km. Finish with 4 to 6 strides.
- Day 2: Row 10 × 250 m at pace not set / 500 m with rest equal to work. Farmer carry 5 × 30 to 40 m. Burpees 4 × 12.
- Day 3: 4 to 5 rounds, 200 m run at pace not set / km, 12 thrusters, 15 to 20 lunges, 250 m row at pace not set / 500 m. Rest 60 to 90 s.
- Day 4 optional: 800 m run, 500 m row, 15 thrusters, 15 burpees, 30 to 40 m carry.
- Day 5 skills: Choose one, SkiErg 1,000 to 1,500 m, Wall balls 30 to 60 reps, Sled push 10 to 20 m for 6 to 8 sets and Sled pull 10 to 20 m for 6 to 8 sets.
Week 4
Base- Day 1: Run 35 to 40 min at pace not set / km. Add 6 strides if you feel fresh.
- Day 2: Row 10 × 250 m at pace not set / 500 m. Farmer carry 5 × 30 to 40 m. Burpees 4 × 12.
- Day 3: 5 rounds, 200 m run at pace not set / km, 12 thrusters, 15 to 20 lunges, 250 m row at pace not set / 500 m. Rest 60 to 90 s.
- Day 4 optional: 800 m run, 500 m row, 15 thrusters, 15 burpees, 30 to 40 m carry.
- Day 5 skills: Choose one, SkiErg 1,000 to 1,500 m, Wall balls 40 to 60 reps, Sled push 10 to 20 m for 8 sets and Sled pull 10 to 20 m for 8 sets.
Week 5
Build- Day 1: Run 30 to 40 min at pace not set / km. Add 6 strong strides.
- Day 2: Row 10 × 250 m at pace not set / 500 m. Farmer carry 5 × 40 m. Burpees 4 × 12.
- Day 3: 5 rounds, 400 m run at pace not set / km, 15 thrusters, 20 lunges, 250 m row at pace not set / 500 m. Rest 90 s.
- Day 4 optional: 1 km run, 500 m row, 15 thrusters, 15 burpees, 40 m carry.
- Day 5 skills: Choose one, SkiErg 1,500 m steady or 5 × 300 m with 60 s rest, Wall balls 50 to 70 reps, Sled push 15 to 20 m for 8 sets and Sled pull 15 to 20 m for 8 sets.
Week 6
Build- Day 1: Run 35 to 40 min at pace not set / km.
- Day 2: Row 11 × 250 m at pace not set / 500 m. Farmer carry 5 × 40 m. Burpees 4 × 12.
- Day 3: 5 rounds, 400 m run at pace not set / km, 15 thrusters, 20 lunges, 250 m row at pace not set / 500 m. Rest 60 to 90 s.
- Day 4 optional: 1 km run, 500 m row, 15 thrusters, 15 burpees, 40 m carry.
- Day 5 skills: Choose one, SkiErg 1,500 to 2,000 m, Wall balls 60 to 80 reps, Sled push 15 to 20 m for 8 to 10 sets and Sled pull 15 to 20 m for 8 to 10 sets.
Week 7
Build- Day 1: Run 35 to 45 min at pace not set / km.
- Day 2: Row 12 × 250 m at pace not set / 500 m. Farmer carry 5 × 40 to 50 m. Burpees 4 × 12 to 15.
- Day 3: 5 rounds, 400 m run at pace not set / km, 15 thrusters, 20 lunges, 250 m row at pace not set / 500 m. Rest 60 to 90 s.
- Day 4 optional: 1 km run, 500 m row, 15 thrusters, 20 burpees, 40 to 50 m carry.
- Day 5 skills: Choose one, SkiErg 2,000 m steady, Wall balls 70 to 100 reps, Sled push 15 to 20 m for 10 sets and Sled pull 15 to 20 m for 10 sets.
Week 8
Build- Day 1: Run 40 min at pace not set / km. Add 6 to 8 strides if you feel good.
- Day 2: Row 12 × 250 m at pace not set / 500 m. Farmer carry 5 × 50 m. Burpees 4 × 15.
- Day 3: 5 rounds, 400 m run at pace not set / km, 15 thrusters, 20 lunges, 250 m row at pace not set / 500 m. Rest 60 to 90 s.
- Day 4 optional: 1 km run, 500 m row, 15 thrusters, 20 burpees, 50 m carry.
- Day 5 skills: Choose one, SkiErg 2,000 m, Wall balls 80 to 120 reps, Sled push 20 m for 10 sets and Sled pull 20 m for 10 sets.
Week 9
Specific- Day 1: Run 40 min as 5 min easy then 6 × 3 min steady with 60 s jog then 5 min easy.
- Day 2: Row 6 × 500 m at pace not set / 500 m with 2 min rest. Farmer carry 5 × 50 m. Burpees 4 × 15.
- Day 3: 3 rounds, 500 m row at pace not set / 500 m, 400 m run at pace not set / km, 15 thrusters, 20 lunges. Rest 2 min.
- Day 4 simulation: 1 km run at pace not set / km, 500 m row at pace not set / 500 m, 20 thrusters, 20 burpees, 50 m carry.
- Day 5 skills: HYROX gym day, SkiErg 1,000 to 2,000 m, Wall balls 50 to 100 reps, Sled push and pull 15 to 20 m for 8 to 10 sets each.
Week 10
Specific- Day 1: Same 40 min structure with honest pacing.
- Day 2: Row 6 × 500 m at pace not set / 500 m with 2 min rest. Carry 5 × 50 m. Burpees 4 × 15.
- Day 3: 3 to 4 rounds, 500 m row at pace not set / 500 m, 400 m run at pace not set / km, 15 thrusters, 20 lunges. Rest 2 min.
- Day 4 simulation: 1 km run, 500 m row, 20 thrusters, 20 burpees, 50 m carry.
- Day 5 skills: HYROX gym day, SkiErg intervals 5 × 300 m with 60 s rest, Wall balls 60 to 120 reps, Sled push and pull 20 m for 8 to 10 sets each.
Week 11
Specific- Day 1: Run 40 min easy at pace not set / km with 4 short strides.
- Day 2: Row 5 × 500 m at pace not set / 500 m with 2 min rest. Carry 5 × 50 m. Burpees 4 × 12 to 15.
- Day 3: 3 rounds, 500 m row at pace not set / 500 m, 400 m run at pace not set / km, 15 thrusters, 20 lunges.
- Day 4 simulation: 1 to 2 calm rounds of 1 km run, 500 m row, 20 thrusters, 20 burpees, 50 m carry.
- Day 5 skills: Light skills only, SkiErg 1,000 m easy, Wall balls 30 to 50 reps, Sled push and pull 10 to 15 m for 4 sets each.
Week 12
Taper- Day 1: Run 30 min easy at pace not set / km with 4 strides.
- Day 2: Row 4 × 500 m at pace not set / 500 m with 2 min rest. Stop while it still feels good.
- Day 3: 2 light brick rounds, 500 m row at pace not set / 500 m, 400 m run at pace not set / km, 10 thrusters, 12 lunges.
- Day 4: Rest or a short shake out. You are ready.
- Day 5 skills: Technique only, 10 to 15 wall balls to target, 2 to 3 short sled pushes and pulls, or 500 m easy SkiErg.
Week 1
Base- Day 1: Run 5 × 600 m at pace not set / km with 2 min jog. Then 3 rounds, 20 lunges and 12 thrusters.
- Day 2: Row 6 × 500 m at pace not set / 500 m with 2 min rest. EMOM 10 min, 50 m carry then 12 burpees.
- Day 3: 3 brick rounds, 400 m run at pace not set / km, 500 m row at pace not set / 500 m, 12 thrusters, 15 lunges.
- Day 4: 2 rounds, 800 m run at pace not set / km, 500 m row at pace not set / 500 m, 15 thrusters, 12 burpees, 40 m carry.
- Day 5 skills: SkiErg 1,500 m, Wall balls 50 to 80 reps, Sled push and pull 15 to 20 m for 6 to 8 sets each.
Week 2
Base- Day 1: Run 5 to 6 × 600 m at pace not set / km with 2 min jog. Then 3 rounds, 20 lunges and 12 thrusters.
- Day 2: Row 6 × 500 m at pace not set / 500 m with 2 min rest. EMOM 10 min, 50 m carry then 12 burpees.
- Day 3: 3 brick rounds, 400 m run at pace not set / km, 500 m row at pace not set / 500 m, 12 thrusters, 15 lunges.
- Day 4: 2 rounds, 800 m run at pace not set / km, 500 m row at pace not set / 500 m, 15 thrusters, 12 burpees, 40 m carry.
- Day 5 skills: SkiErg 1,500 to 2,000 m, Wall balls 60 to 100 reps, Sled push and pull 15 to 20 m for 8 sets each.
Week 3
Base- Day 1: Run 6 × 600 m at pace not set / km with 2 min jog. Then 3 rounds, 20 lunges and 12 thrusters.
- Day 2: Row 5 × 750 m at pace not set / 500 m with 2 min rest. EMOM 12 min, 50 to 60 m carry then 12 to 15 burpees.
- Day 3: 3 to 4 brick rounds, 400 to 600 m run at pace not set / km, 500 m row at pace not set / 500 m, 15 thrusters, 20 lunges.
- Day 4: 2 rounds, 1 km run at pace not set / km, 500 m row at pace not set / 500 m, 20 thrusters, 15 burpees, 50 m carry.
- Day 5 skills: SkiErg 2,000 m, Wall balls 80 to 120 reps, Sled push and pull 20 m for 8 to 10 sets each.
Week 4
Base- Day 1: Run 6 × 600 m at pace not set / km with 2 min jog. Then 3 to 4 rounds, 20 lunges and 12 to 15 thrusters.
- Day 2: Row 5 × 750 m at pace not set / 500 m with 2 min rest. EMOM 12 min, 50 to 60 m carry then 12 to 15 burpees.
- Day 3: 4 brick rounds, 400 to 600 m run at pace not set / km, 500 m row at pace not set / 500 m, 15 thrusters, 20 lunges. Rest 90 to 120 s.
- Day 4: 2 to 3 rounds, 1 km run at pace not set / km, 500 m row at pace not set / 500 m, 20 thrusters, 15 burpees, 50 m carry.
- Day 5 skills: SkiErg 2,000 m, Wall balls 80 to 120 reps, Sled push and pull 20 m for 10 sets each.
Week 5
Build- Day 1: Run 6 to 7 × 600 m at pace not set / km with 2 min jog. Then 3 to 4 rounds, 20 lunges and 15 thrusters.
- Day 2: Row 5 × 750 m at pace not set / 500 m with 2 min rest. EMOM 12 min, 50 to 60 m carry then 12 to 15 burpees.
- Day 3: 4 brick rounds, 500 m row at pace not set / 500 m, 400 to 600 m run at pace not set / km, 15 thrusters, 20 lunges. Rest 90 s.
- Day 4: 2 to 3 rounds, 1 km run at pace not set / km, 500 m row at pace not set / 500 m, 20 thrusters, 15 burpees, 50 m carry.
- Day 5 skills: SkiErg 2,000 m or 6 × 300 m with 60 s rest, Wall balls 100 to 150 reps, Sled push and pull 20 m for 10 sets each.
Week 6
Build- Day 1: Run 6 to 7 × 600 m at pace not set / km with even splits. Then 3 to 4 rounds, 20 lunges and 15 thrusters.
- Day 2: Row 5 × 750 m at pace not set / 500 m with 2 min rest. EMOM 12 min, 50 to 60 m carry then 12 to 15 burpees.
- Day 3: 4 brick rounds, 500 m row at pace not set / 500 m, 400 to 600 m run at pace not set / km, 15 thrusters, 20 lunges. Rest 90 s.
- Day 4: 2 to 3 rounds, 1 km run at pace not set / km, 500 m row at pace not set / 500 m, 20 thrusters, 15 burpees, 50 m carry.
- Day 5 skills: SkiErg 2,000 to 2,500 m, Wall balls 120 to 160 reps, Sled push and pull 20 m for 10 to 12 sets each.
Week 7
Build- Day 1: Run 7 × 600 m at pace not set / km with 90 s jog. Then 3 rounds, 20 lunges and 12 to 15 thrusters.
- Day 2: Row 6 × 500 m at pace not set / 500 m with 90 s rest. EMOM 12 to 14 min, 60 m carry then 15 burpees.
- Day 3: 4 brick rounds, 500 m row at pace not set / 500 m, 500 m run at pace not set / km, 20 thrusters, 20 lunges. Rest 90 s.
- Day 4: 3 rounds, 1 km run at pace not set / km, 500 m row at pace not set / 500 m, 20 thrusters, 15 burpees, 50 to 60 m carry.
- Day 5 skills: SkiErg 2,500 m, Wall balls 150 to 200 reps, Sled push and pull 20 m for 12 sets each.
Week 8
Build- Day 1: Run 7 × 600 m at pace not set / km with 90 s jog. Then 3 rounds, 20 lunges and 12 to 15 thrusters.
- Day 2: Row 6 × 500 m at pace not set / 500 m with 90 s rest. EMOM 12 to 14 min, 60 m carry then 15 burpees.
- Day 3: 4 brick rounds, 500 m row at pace not set / 500 m, 500 m run at pace not set / km, 20 thrusters, 20 lunges. Rest 90 s.
- Day 4: 3 rounds, 1 km run at pace not set / km, 500 m row at pace not set / 500 m, 20 thrusters, 15 burpees, 50 to 60 m carry.
- Day 5 skills: SkiErg 2,500 to 3,000 m steady or 6 × 300 m with 60 s rest, Wall balls 150 to 220 reps, Sled push and pull 20 m for 12 to 14 sets each.
Week 9
Specific- Day 1: Run 8 × 600 m at pace not set / km with 90 s jog. Then 3 rounds, 20 lunges and 12 to 15 thrusters.
- Day 2: Row 7 × 500 m at pace not set / 500 m with 90 s rest. EMOM 14 min, 60 m carry then 15 burpees.
- Day 3: 4 to 5 brick rounds, 500 m row at pace not set / 500 m, 500 m run at pace not set / km, 20 thrusters, 20 lunges. Rest 90 s.
- Day 4 full simulation: 3 to 4 rounds, 1 km run at pace not set / km, 500 m row at pace not set / 500 m, 20 thrusters, 20 burpees, 50 to 60 m carry.
- Day 5 skills: HYROX gym day, SkiErg 2,000 to 3,000 m, Wall balls 150 to 220 reps, Sled push and pull 20 m for 12 to 14 sets each.
Week 10
Specific- Day 1: Run 8 × 600 m at pace not set / km with 2 min jog if splits drift. Then 3 rounds, 20 lunges and 12 to 15 thrusters.
- Day 2: Row 6 × 500 m at pace not set / 500 m with 90 s rest. EMOM 14 min, 60 m carry then 15 burpees.
- Day 3: 4 brick rounds, 500 m row at pace not set / 500 m, 500 m run at pace not set / km, 20 thrusters, 20 lunges. Rest 90 s.
- Day 4 full simulation: 3 rounds of 1 km run at pace not set / km, 500 m row at pace not set / 500 m, 20 thrusters, 20 burpees, 50 to 60 m carry.
- Day 5 skills: HYROX gym day, SkiErg intervals 6 × 300 m with 60 s rest, Wall balls 150 to 220 reps, Sled push and pull 20 m for 12 to 14 sets each.
Week 11
Specific- Day 1: Run 6 × 600 m controlled hard at pace not set / km with 2 min jog. Then 3 rounds, 20 lunges and 12 thrusters.
- Day 2: Row 5 × 500 m at pace not set / 500 m with 2 min rest. EMOM 12 min, 50 to 60 m carry then 12 to 15 burpees.
- Day 3: 3 brick rounds, 500 m row at pace not set / 500 m, 500 m run at pace not set / km, 15 to 20 thrusters, 20 lunges.
- Day 4: Full simulation for 2 rounds at calm effort.
- Day 5 skills: Very light, SkiErg 1,000 to 1,500 m easy, Wall balls 40 to 60 reps, Sled push and pull 10 to 15 m for 4 sets each.
Week 12
Taper- Day 1: Run 30 min easy at pace not set / km with 4 strides.
- Day 2: Row 4 × 500 m at pace not set / 500 m with 2 min rest. Stop while it still feels good.
- Day 3: 2 light brick rounds, 500 m row at pace not set / 500 m, 400 to 500 m run at pace not set / km, 10 to 12 thrusters, 12 to 16 lunges.
- Day 4: Rest or a short shake out. You are ready.
- Day 5 skills: Technique only, 10 to 15 wall balls to target, 2 to 3 short sled pushes and pulls, or 500 m easy SkiErg.
Skill tutorials
These are helpful resources I found. They are not my property. Use them to learn the basics and keep your form honest.
Ready for more than a template?
My coaching is for people who want to get in shape, improve their HYROX race performance, and look good shirtless while doing it. I build the plan around your life, keep you on track, and make sure you are not just fit for race day but proud of the body you see in the mirror.
Medical Disclaimer
This program is a general framework to prepare for HYROX. It is auto regulated so you can adjust based on your fitness and recovery, but it is not a substitute for medical advice. Check with your doctor before starting if you have health concerns or injuries. Stop if something feels wrong.
The tutorial links are external and not owned by me. They are included only as helpful resources.
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