Couch to Hyrox (Level 1) Men

--- Starting fitness level --- 1 out of 10 --- Goal --- To complete your first Hyrox race --- Length --- 12 weeks x2 (24 total) You can repeat training weeks, to extend the length of the plan. --- Workouts per week --- 3 days --- Required --- Gym access --- Workout Structure --- (Week 6 example below - sets/reps/weight/rest not listed here) Day 1 - Run/Walk and RowErg Intervals - Beginner Burpee Broad Jumps - Kettlebell Carries Day 2 - Stretch (optional) - Mindfulness (optional) Day 3 - Run/Walk and SkiErg Intervals - Sled Push - Wall Balls Day 4 - Stretch (optional) - Mindfulness (optional) Day 5 - Slow Run - Sled Pull - Lunges Day 6 - Stretch (optional) - Mindfulness (optional) Day 7 - Rest or optional low effort cardio --- Additional Info--- - Includes reps, sets, weight, pace, gradual progression - Optional stretch 10 minutes on rest day (video included) - Optional mindfulness exercises on rest day (audio included) - Alternate exercises included - Exercise video demonstrations included - Week 11 - Hyrox simulation test included - Week 12 - Taper/race week included --- Q: "I've never ran before" --- A: Even if you've never ran before, you only need to jog 50m at a time during week 1, so you'll be fine. --- Q: "My race is in less/more than 24 weeks" --- A: If you race is less than 24 weeks, start later on into the training plan, so that your race lands on week 24. A: If you race is more than 24 weeks away, simply repeat any weeks you like, to extend the plan. for example If you do week 8 (x2) & then do week 9 (x2), your plan becomes 26 weeks long.