After the success of our previous blog on Hyrox, many of you asked: “Great, but how do I approach training?” Don’t worry – we have a ready-made 4-week Hyrox training schedule ready for you. Whether you are competing in your first event or just want to train more efficiently: this schedule is your guide.
And of course we also provide nutritional tips powered by 4Whey for optimal recovery and energy.
🔥 Weekly schedule in brief
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Monday: Hyrox-style strength & cardio combo
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Tuesday: Rest or active mobility (walking, stretching)
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Wednesday: Interval cardio + grip/core
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Thursday: Full body strength
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Friday: Hyrox WOD (Workout of the Day)
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Saturday: Endurance run / zone 2 cardio
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Sunday: Rest or mobility
🗓 Week 1 – Laying the Foundation
Monday:
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4x (500m run + 20 wall balls)
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3x 20m sled push (moderate weight)
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3x 30 sec plank hold
Wednesday:
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6x 400m run (rest 1 min in between)
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3x 30 sec dead hang
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3x 15 Russian twists
Thursday:
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4x 10 squats (barbell or dumbbells)
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4x 8 lunges per leg
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4x 12 push-ups
Friday – Hyrox WOD:
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1000m row
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1 km run
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30 burpee broad jumps
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1 km run
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20 wall balls
Saturday:
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45 minutes easy endurance run (keep heart rate low)
🗓 Week 2 – Building Volume
Monday:
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5x (600m run + 15 kettlebell swings + 10 lunges per leg)
Wednesday:
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5x 500m ski erg or airbike
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4x 45 sec farmers carry
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3x 20 bicycle crunches
Thursday:
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5x 5 deadlifts
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3x 8 overhead press
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4x 10 box jumps
Friday – Hyrox WOD:
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1 km run
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20 sled push
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1 km run
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20 sandbag lunges
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1 km run
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25 wall balls
Saturday:
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60 minutes walking or cycling (zone 2)
🗓 Week 3 – Intensity Up
Monday:
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5x (800m run + 20 burpees + 10 push-ups)
Wednesday:
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4x 1000m run at race pace
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3x 1 min plank + 1 min rest
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3x 20 leg raises
Thursday:
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5x 6 barbell front squats
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4x 10 sandbag lunges
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3x 10 bent-over rows
Friday – Hyrox WOD:
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1000m ski erg
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1 km run
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30 burpee broad jumps
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1 km run
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1000m row
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1 km run
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30 wall balls
Saturday:
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5 km easy run + 10 min cooldown walk
🗓 Week 4 – Race week (deload + focus)
Monday:
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3x (500m run + 15 wall balls + 10 lunges)
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Light pace
Wednesday:
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3x 400m run + 10 push-ups
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3x 30 sec plank
Friday (pre-race circuit):
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5 min jog
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2x 500m ski erg
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10 wall balls
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10 burpees
➡️ Everything at 70% effort
Saturday or Sunday:
Race day! 🎉
🥤 4Whey Nutrition Tips for Your Schedule
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Before your workout: Banana + scoop of 4Whey in water or milk → fast energy + protein
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After your workout: Shake with 4Whey + possibly some oatmeal or dates → recovery & muscle building
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On rest days: Have a protein-rich meal or shake with your breakfast to support recovery
Let's go!
With this 4-week schedule and the right fuel, you'll be ready to own that Hyrox race 💪.
Do you have questions about nutrition, supplements or Hyrox itself? Let us know via Instagram or email.
Keep training. Keep growing. Keep 4Whey.