Exercise at your own risk etc.
HYROX 12 Week Training program (“programme” for UK) by Drew Griffiths (BSc, MSc)
This is your 12-week road to HYROX.
Designed for busy people with big goals.
Built around strength, endurance, and functional fitness.
You’ll run. You’ll lift. You’ll recover.
Progressively. Intentionally. Smartly.
This isn’t random WODs or junk miles.
It’s structured training with a finish line in mind.
Each week gets you closer to race-day readiness.
Expect a mix of interval runs, metcons, and skill-focused strength work.
Rest days are programmed in, because recovery is training, too. Kinda.
You don’t need to be elite.
You just need consistency.
Trust the process. Follow the plan.
You’ll get stronger. Fitter. More resilient.
This program can be done at most commercial gyms.
It assumes you’ve got basic barbell and running experience.
But you don’t need to be an expert — just willing to show up.
HYROX is about engine, grit, and efficiency.
This plan helps you build all three.
Bookmark it. Share it. Stick to it.
Race ready in 12 weeks.
Let’s go.
MoFo – all the best everyone – hope you enjoy the program…
Please Note – the best version of this program is here – I’m in the process of putting it into a pdf – it’s a pain in the arse –
UPDATE – The pdf Above is now ready to download!
The weight that you use for exercises like squats will depend on your baseline levels of strength and fitness. For weight lifting exercises such as squats and deadlifts, I would recommend getting a PT or experienced lifter to help with technique.
If you are new to HYROX, check out this pretty comprehensive and science based HYROX guide.
Please download the pdf below this table – the presentation is better – I couldn’t fit everything nicely into the WordPress table for some reason…
12-Week Hyrox Training Program
Download this one – the other pdf is shit –
Notes:
- Adjust Difficulty – Adjust the weights and speeds etc according to your baseline fitness levels
- Adjust Rest – Some people will need to rest more than others. Take your HRV to modify training intensity and duration etc
download pdf below:
Here’s an updated version –
also accessible here –
