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12-Week HYROX Bodybuilding Training Plan

The document outlines a 12-week hybrid training plan combining HYROX and bodybuilding, divided into four phases: Base Build, Strength & Skill, Simulation & Sharpen, and Peak & Taper. Each phase has specific goals and detailed weekly workouts focusing on strength, endurance, and skill development. The plan culminates in race readiness during the final weeks with reduced volume and intensity.

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Andrew Thomas
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1K views4 pages

12-Week HYROX Bodybuilding Training Plan

The document outlines a 12-week hybrid training plan combining HYROX and bodybuilding, divided into four phases: Base Build, Strength & Skill, Simulation & Sharpen, and Peak & Taper. Each phase has specific goals and detailed weekly workouts focusing on strength, endurance, and skill development. The plan culminates in race readiness during the final weeks with reduced volume and intensity.

Uploaded by

Andrew Thomas
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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12-Week HYROX + Bodybuilding Hybrid Training Plan

Weeks 1-3 - Base Build

Goal: Build aerobic base, reinforce HYROX movement patterns, hypertrophy for physique.

Mon - Strength + Metcon: Back Squat 5x5, RDLs 4x10, Metcon (12 min AMRAP): SkiErg 500m, 10 Burpee Broad
Jumps, 20m Sled Push.
Tue - Upper Body BB: Incline DB Press 4x12, Cable Row 4x15, Lateral Raises + Face Pulls, Arms Pump Circuit.
Wed - HYROX Intervals: 3 Rounds of 1000m Run, 30 Wall Balls, 500m Row, 20m Walking Lunges.
Thu - Lower Body BB: Leg Press, Lunges, Leg Curls + Calf Raises, Adductors.
Fri - Active Recovery: Incline walk or bike, mobility.
12-Week HYROX + Bodybuilding Hybrid Training Plan

Weeks 4-6 - Strength & Skill

Goal: Increase intensity, skill under fatigue.

Mon - Strength + Skill: Deadlift 4x6, Bulgarians 3x8, WOD (15 min): SkiErg 250m, 10 Burpees, 15m Sled Pull, 5
Sandbag Cleans.
Tue - Upper BB Volume: DB Press 4x10, Weighted Pull-ups, Lateral Raises, Arms Superset.
Wed - Mixed Intervals: 4 Rounds - 800m Run, 20m Farmers Carry, 20 Wall Balls, 10 KB Thrusters.
Thu - Lower BB + Core: Hack Squats, RDLs, Seated Calves, Leg Ext burnouts.
Fri - Easy HYROX WOD: 1000m each Ski, Row, Run + 20 Burpees after each.
12-Week HYROX + Bodybuilding Hybrid Training Plan

Weeks 7-9 - Simulation + Sharpen

Goal: Full HYROX WODs, tolerate fatigue, keep fullness.

Mon - Power & Plyo: Power Clean 5x3, Box Jumps, WOD (10 min): Row 250m, 10 Wall Balls, 10 Burpee Broad Jumps.
Tue - Upper BB Maintenance: Superset Chest & Back, Delts & Arms, short rest.
Wed - HYROX Simulation: Full Race Sequence.
Thu - Lower BB Flush: Light weights, high reps, stretch.
Fri - Mobility + Zone 2: 45 min cardio + breathwork.
12-Week HYROX + Bodybuilding Hybrid Training Plan

Weeks 10-12 - Peak & Taper

Goal: Peak performance, reduce volume, race readiness.

Week 10: Final hard sessions - HYROX simulation, reduce BB to 60%.


Week 11: Taper - Moderate effort, reduce volume by 40%.
Week 12: Race Week - Easy sessions, mobility, light erg, race weekend.

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