{"id":15684,"date":"2025-01-27T19:41:03","date_gmt":"2025-01-27T19:41:03","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=15684"},"modified":"2026-01-30T11:13:54","modified_gmt":"2026-01-30T11:13:54","slug":"12-week-hyrox-training-program-pdf-2025","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2025\/01\/27\/12-week-hyrox-training-program-pdf-2025\/","title":{"rendered":"12 Week Hyrox Training Program .pdf  [2026] &#8211; Free download"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Exercise at your own risk etc.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">HYROX 12 Week Training program (&#8220;programme&#8221; for UK) by Drew Griffiths (BSc, MSc)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is your 12-week road to HYROX.<br>Designed for busy people with big goals.<br>Built around strength, endurance, and functional fitness.<br><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You&#8217;ll run. You&#8217;ll lift. You&#8217;ll recover.<br>Progressively. Intentionally. Smartly.<br>This isn\u2019t random WODs or junk miles.<br>It\u2019s structured training with a finish line in mind.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Each week gets you closer to race-day readiness.<br>Expect a mix of interval runs, metcons, and skill-focused strength work.<br>Rest days are programmed in, because recovery is training, too. Kinda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You don\u2019t need to be elite.<br><strong>You just need consistency.<br><\/strong>Trust the process. Follow the plan.<br>You\u2019ll get stronger. Fitter. More resilient.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This program can be done at most commercial gyms.<br>It assumes you\u2019ve got basic barbell and running experience.<br>But you don\u2019t need to be an expert \u2014 just willing to show up.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">HYROX is about engine, grit, and efficiency.<br>This plan helps you build all three.<br>Bookmark it. Share it. Stick to it.<br>Race ready in 12 weeks.<br>Let\u2019s go.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">MoFo &#8211; all the best everyone &#8211; hope you enjoy the program&#8230;<\/p>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hyrox-training-program-12-week-plan-_-claude-_-claude.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of HYROX Training Program - 12 Week Plan _ Claude _ Claude.\"><\/object><a id=\"wp-block-file--media-8162b9e1-7333-4b2b-a4ac-4577dffd6ca0\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hyrox-training-program-12-week-plan-_-claude-_-claude.pdf\">HYROX Training Program &#8211; 12 Week Plan _ Claude _ Claude<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hyrox-training-program-12-week-plan-_-claude-_-claude.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-8162b9e1-7333-4b2b-a4ac-4577dffd6ca0\">Download<\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Please Note &#8211; the best version of this program is <a href=\"https:\/\/claude.ai\/public\/artifacts\/b640ef70-212e-4f7b-8d17-5f492db9893e\">here <\/a>&#8211; I&#8217;m in the process of putting it into a pdf &#8211; it&#8217;s a pain in the arse &#8211; <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>UPDATE &#8211; The pdf Above is now ready to download!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"900\" data-attachment-id=\"15975\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2025\/01\/27\/12-week-hyrox-training-program-pdf-2025\/hryox-kettlebell-women-24kg\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?fit=900%2C900&amp;ssl=1\" data-orig-size=\"900,900\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"HRYOX-Kettlebell-Women-24KG\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?fit=900%2C900&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=900%2C900&#038;ssl=1\" alt=\"\" class=\"wp-image-15975\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you are new to HYROX, check out this pretty comprehensive and science based <a href=\"https:\/\/www.networldsports.co.uk\/buyers-guides\/guide-to-hyrox\">HYROX guide<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Please download the pdf below this table<\/strong> &#8211; the presentation is better &#8211; I couldn&#8217;t fit everything nicely into the WordPress table for some reason&#8230;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>12-Week Hyrox Training Program<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p style=\"letter-spacing:2.8px;line-height:1.5;font-size:57px\" class=\"has-custom-lineheight has-custom-letterspacing wp-block-paragraph\"><strong>Download this one &#8211; the other pdf is shit &#8211; <br><\/strong><\/p>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/HYROX_12_Week_Training_Programme.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of HYROX_12_Week_Training_Programme.\"><\/object><a id=\"wp-block-file--media-46a6504d-e985-460a-963c-7c848bd1206c\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/HYROX_12_Week_Training_Programme.pdf\">HYROX_12_Week_Training_Programme<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/HYROX_12_Week_Training_Programme.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-46a6504d-e985-460a-963c-7c848bd1206c\">Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Notes:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Adjust Difficulty &#8211; Adjust the weights and speeds etc according to your baseline fitness levels<\/li>\n\n\n\n<li>Adjust Rest &#8211; Some people will need to rest more than others. Take your HRV to modify training intensity and duration etc<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">download pdf  below:<\/p>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/12-week-hyrox-training-program.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of 12-Week Hyrox Training Program.\"><\/object><a id=\"wp-block-file--media-a3dd46fd-6b0f-4dcc-a961-b6d9ef2b75a9\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/12-week-hyrox-training-program.pdf\">12-Week Hyrox Training Program<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/12-week-hyrox-training-program.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-a3dd46fd-6b0f-4dcc-a961-b6d9ef2b75a9\">Download<\/a><\/div>\n\n\n<p><strong>Here&#8217;s an updated version &#8211;<\/strong><\/p>\n<p>also accessible here &#8211;<\/p>\n<p><div class=\"embed-codepen\"><iframe title=\"12 Week Hyrox Training Program\" id=\"cp_embed_dPYbwGE\" src=\"https:\/\/codepen.io\/Andrew-Griffiths-the-scripter\/embed\/preview\/dPYbwGE?default-tabs=html%2Cresult&amp;height=300&amp;host=https%3A%2F%2Fcodepen.io&amp;slug-hash=dPYbwGE\" scrolling=\"no\" frameborder=\"0\" height=\"300\" allowtransparency=\"true\" class=\"cp_embed_iframe\" style=\"width: 100%; overflow: hidden;\"><\/iframe><\/div><\/p>\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed wp-block-embed-embed\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/claude.ai\/public\/artifacts\/b640ef70-212e-4f7b-8d17-5f492db9893e\" rel=\"nofollow\">https:\/\/claude.ai\/public\/artifacts\/b640ef70-212e-4f7b-8d17-5f492db9893e<\/a>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Exercise at your own risk etc. HYROX 12 Week Training program (&#8220;programme&#8221; 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&#8217;ll run. You&#8217;ll lift. You&#8217;ll recover.Progressively. Intentionally. Smartly.This isn\u2019t random WODs or junk miles.It\u2019s structured training with [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,5189],"tags":[4125,784152946,337,226709,3612],"class_list":["post-15684","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","tag-exercise","tag-fitness","tag-health","tag-strength-training","tag-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>12 Week Hyrox Training Program .pdf [2026] - Free download - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2025\/01\/27\/12-week-hyrox-training-program-pdf-2025\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"12 Week Hyrox Training Program .pdf [2026] - Free download - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Exercise at your own risk etc. HYROX 12 Week Training program (&#8220;programme&#8221; 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&#8217;ll run. You&#8217;ll lift. You&#8217;ll recover.Progressively. Intentionally. Smartly.This isn\u2019t random WODs or junk miles.It\u2019s structured training with [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2025\/01\/27\/12-week-hyrox-training-program-pdf-2025\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-01-27T19:41:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-30T11:13:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?w=900\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"12 Week Hyrox Training Program .pdf [2026] - Free download - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2025\/01\/27\/12-week-hyrox-training-program-pdf-2025\/","og_locale":"en_GB","og_type":"article","og_title":"12 Week Hyrox Training Program .pdf [2026] - Free download - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Exercise at your own risk etc. HYROX 12 Week Training program (&#8220;programme&#8221; 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&#8217;ll run. You&#8217;ll lift. You&#8217;ll recover.Progressively. Intentionally. Smartly.This isn\u2019t random WODs or junk miles.It\u2019s structured training with [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/01\/27\/12-week-hyrox-training-program-pdf-2025\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2025-01-27T19:41:03+00:00","article_modified_time":"2026-01-30T11:13:54+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?w=900","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2025\/01\/27\/12-week-hyrox-training-program-pdf-2025\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/01\/27\/12-week-hyrox-training-program-pdf-2025\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"12 Week Hyrox Training Program .pdf [2026] &#8211; 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HYROX blends running with functional fitness, testing endurance and strength. Whether you\u2019re a beginner, have some experience, or are advanced, proper preparation is key.\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":16075,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/09\/09\/8-week-beginners-hyrox-program-pdf-2025\/","url_meta":{"origin":15684,"position":1},"title":"8 Week Beginner&#8217;s HYROX Program .pdf [2025]","author":"Dave","date":"September 9, 2025","format":false,"excerpt":"Spelt \"programme\" in the UK - got told off for spelling it the USA-way - \"program\" in uni. The alarm rings at 6am. You roll over. Hit snooze. Again. But something's different this time. You've signed up for HYROX. That means eight grueling workout stations. 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