HYROX / HybridIntermediate

Hyrox

MTC Hybrid — HYROX-specific training for race day performance

Designed for HYROX competitors. Combines running, rowing, skiing, sled work, farmer carries, wall balls and functional fitness to prepare you for race day across all divisions.

5-6 days/weekIntermediate

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This Week

Week of Jun 22, 2026 · tap a day to open it

Your level

Warm Up

AMRAP 7 Minutes

- 200m Jog

- 10 Step Back Lunges / Air Squats

- 5 Push Ups

Workout Prep: 1 set

- 10m Sandbag Walking Lunge @ HYROX division loading

- 1000m Run

- 4 Thrusters (45/35)

WOD — HYROX Simulation

3 Rounds for Time

- 40m Sandbag Walking Lunge @ HYROX division loading

- 400m Run

- 40 Thrusters (45/35)

- 400m Run

(Score is Time)

Strength — Block Power Clean

5 Sets — 1.1.1 Block Power Cleans @ RPE 7

*(Bar set at 2" above knee; sub: Hang Power Clean)*

Rest 20 sec between reps, 2 min between sets

Non-Barbell: 5 Sets — 3.3.3 Hang DB Power Cleans @ RPE 7

Strength — Tempo Back Squat

5 @ 75% + 5 @ 80% + 5 @ 85% 1RM

*Rest 2-3 min between sets*

Tempo: 31X1 (3 sec down, 1 sec pause, explode up, 1 sec pause)

Accessory

3 Sets

- 10-12 Double DB Single Leg RDL (5-6 per leg) @ RPE 8+

- 10-12 DB Box Step Up (5-6 per leg) @ RPE 8+

*Rest 2 min between sets*

Finisher: 3 Sets

- 20 Banded Hamstring Curls @ RPE 6-7

- 10 Banded Glute Bridges @ RPE 6-7 (3 sec squeeze)

Optional Pump

2-3 sets (AMRAP-1 each, rest 30 sec between, rest 2 min between sets):

- DB Curl

- Deficit Push Ups

- Banded Curls

- Lying DB Skull-Crusher