{"id":15684,"date":"2025-01-27T19:41:03","date_gmt":"2025-01-27T19:41:03","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=15684"},"modified":"2026-05-27T07:13:44","modified_gmt":"2026-05-27T07:13:44","slug":"programa-de-entrenamiento-hyrox-de-12-semanas-pdf-2025","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2025\/01\/27\/programa-de-entrenamiento-hyrox-de-12-semanas-pdf-2025\/","title":{"rendered":"12 Week Hyrox Training Program .pdf  [2026] &#8211; Free download"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><strong>Haga ejercicio bajo su propio riesgo, etc.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Programa de entrenamiento HYROX de 12 semanas (\u201cprograma\u201d para el Reino Unido) de Drew Griffiths (BSc, MSc)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Este es tu camino de 12 semanas hacia HYROX.<br>Dise\u00f1ado para personas ocupadas con grandes objetivos.<br>Desarrollado en torno a la fuerza, la resistencia y la aptitud funcional.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqu\u00ed est\u00e1 el PDF m\u00e1s reciente; a continuaci\u00f3n encontrar\u00e1 versiones m\u00e1s sencillas y posiblemente m\u00e1s f\u00e1ciles de seguir.<\/p>\n\n<div class=\"wp-block-file\"><object class=\"wp-block-file__embed\" data=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/05\/12-Week-Hyrox-BlackBeltWhiteHat.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Programa de entrenamiento de 12 semanas HYROX\"><\/object><a id=\"wp-block-file--media-46a6504d-e985-460a-963c-7c848bd1206c\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/05\/12-Week-Hyrox-BlackBeltWhiteHat.pdf\">Programa de entrenamiento de 12 semanas HYROX<\/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\">Descargar<\/a><\/div>\n\n<p class=\"wp-block-paragraph\"><br><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Correr\u00e1s. Levantar\u00e1s. Te recuperar\u00e1s.<br>Progresivamente. Intencionalmente. Inteligentemente.<br>No se trata de WODs aleatorios ni de millas basura.<br>Es un entrenamiento estructurado con un objetivo en mente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cada semana te acerca m\u00e1s a la preparaci\u00f3n para el d\u00eda de la carrera.<br>Espere una combinaci\u00f3n de carreras a intervalos, metcons y trabajo de fuerza centrado en las habilidades.<br>Los d\u00edas de descanso est\u00e1n programados, porque la recuperaci\u00f3n tambi\u00e9n es entrenamiento. M\u00e1s o menos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No necesitas ser \u00e9lite.<br><strong>S\u00f3lo necesitas consistencia.<br><\/strong>Conf\u00eda en el proceso. Sigue el plan.<br>Te volver\u00e1s m\u00e1s fuerte. M\u00e1s en forma. M\u00e1s resistente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Este programa se puede realizar en la mayor\u00eda de los gimnasios comerciales.<br>Se supone que tienes experiencia b\u00e1sica en carrera y con barra.<br>Pero no es necesario ser un experto: basta con tener la voluntad de presentarse.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">HYROX es sin\u00f3nimo de motor, coraje y eficiencia.<br>Este plan le ayudar\u00e1 a desarrollar los tres.<br>Gu\u00e1rdalo. Comp\u00e1rtelo. Cons\u00edguelo.<br>Listo para la carrera en 12 semanas.<br>Vamos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">MoFo, todo lo mejor para todos. Espero que disfruten el programa.<\/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=\"Incrustado de 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\">Programa de entrenamiento HYROX \u2013 Plan de 12 semanas _ 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\">Descargar<\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tenga en cuenta que la mejor versi\u00f3n de este programa es <a href=\"https:\/\/claude.ai\/public\/artifacts\/b640ef70-212e-4f7b-8d17-5f492db9893e\">aqu\u00ed <\/a>\u2013 Estoy en proceso de convertirlo en PDF. Es un fastidio. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>ACTUALIZACI\u00d3N \u2013 \u00a1El PDF de arriba ya est\u00e1 listo para descargar!<\/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\/es\/2025\/01\/27\/programa-de-entrenamiento-hyrox-de-12-semanas-pdf-2025\/pesa-rusa-hryox-para-mujer-24-kg\/\" 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-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\">El peso que uses para ejercicios como las sentadillas depender\u00e1 de tu nivel de fuerza y condici\u00f3n f\u00edsica. Para ejercicios de levantamiento de pesas como sentadillas y peso muerto, te recomiendo contratar a un entrenador personal o un levantador experimentado para que te ayude con la t\u00e9cnica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si eres nuevo en HYROX, consulta este documento bastante completo y basado en la ciencia. <a href=\"https:\/\/www.networldsports.co.uk\/buyers-guides\/guide-to-hyrox\">Gu\u00eda de HYROX<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Por favor descargue el pdf debajo de esta tabla<\/strong> \u2013 la presentaci\u00f3n es mejor \u2013 Por alguna raz\u00f3n no pude colocar todo bien en la tabla de WordPress\u2026<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Programa de entrenamiento Hyrox de 12 semanas<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p style=\"line-height:1.5;letter-spacing:2.8px;font-size:57px\" class=\"has-custom-lineheight has-custom-letterspacing wp-block-paragraph\"><strong>Descarga este, el otro pdf es una mierda. <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=\"Incrustado de 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\">Programa de entrenamiento de 12 semanas HYROX<\/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\">Descargar<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Notas:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ajustar la dificultad: ajusta los pesos y las velocidades, etc., seg\u00fan tus niveles de condici\u00f3n f\u00edsica base.<\/li>\n\n\n\n<li>Ajustar el descanso: algunas personas necesitar\u00e1n descansar m\u00e1s que otras. Controla tu VFC para modificar la intensidad y la duraci\u00f3n del entrenamiento, etc.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Descargar pdf a continuaci\u00f3n:<\/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=\"Programa de capacitaci\u00f3n Hyrox de 12 semanas incrustado.\"><\/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\">Programa de entrenamiento Hyrox de 12 semanas<\/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\">Descargar<\/a><\/div>\n\n\n<p><strong>Aqu\u00ed hay una versi\u00f3n actualizada:<\/strong><\/p>\n<p>Tambi\u00e9n accesible aqu\u00ed \u2013<\/p>\n<p><iframe title=\"Programa de entrenamiento Hyrox de 12 semanas\" 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\" allowfullscreen=\"true\" allowpaymentrequest=\"true\" class=\"cp_embed_iframe\" style=\"width: 100%; overflow: hidden;\"><\/iframe><\/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>","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. Here is the latest pdf &#8211; simpler, arguably easier to follow versions are below HYROX_12_Week_Training_ProgrammeDownload You&#8217;ll run. [&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":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_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 v28.7 - 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\/es\/2025\/01\/27\/programa-de-entrenamiento-hyrox-de-12-semanas-pdf-2025\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\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. Here is the latest pdf &#8211; simpler, arguably easier to follow versions are below HYROX_12_Week_Training_ProgrammeDownload You&#8217;ll run. [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2025\/01\/27\/programa-de-entrenamiento-hyrox-de-12-semanas-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=\"2026-05-27T07:13:44+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=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\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\/es\/2025\/01\/27\/programa-de-entrenamiento-hyrox-de-12-semanas-pdf-2025\/","og_locale":"es_ES","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. Here is the latest pdf &#8211; simpler, arguably easier to follow versions are below HYROX_12_Week_Training_ProgrammeDownload You&#8217;ll run. [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/01\/27\/programa-de-entrenamiento-hyrox-de-12-semanas-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":"2026-05-27T07:13:44+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":{"Escrito por":"Dave","Tiempo de lectura":"2 minutos"},"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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