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Free Hyrox Program

This document outlines a 1-week sample training program from HYROX with 5 sessions focusing on various skills and intensities. Session 1 focuses on sled pushes and split squats. Session 2 emphasizes aerobic endurance with running and rowing. Session 3 highlights sandbag lunges in a triplet with sled pulls and burpees. Session 4 continues aerobic work. Session 5 concludes with a block 1 test of running, skiing, and sled pushes at a very hard intensity. It also provides a biography of the coach, Justin Farina, detailing his experience and accomplishments in CrossFit, rowing, skiing, and online training programs.

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kmjessen
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3K views4 pages

Free Hyrox Program

This document outlines a 1-week sample training program from HYROX with 5 sessions focusing on various skills and intensities. Session 1 focuses on sled pushes and split squats. Session 2 emphasizes aerobic endurance with running and rowing. Session 3 highlights sandbag lunges in a triplet with sled pulls and burpees. Session 4 continues aerobic work. Session 5 concludes with a block 1 test of running, skiing, and sled pushes at a very hard intensity. It also provides a biography of the coach, Justin Farina, detailing his experience and accomplishments in CrossFit, rowing, skiing, and online training programs.

Uploaded by

kmjessen
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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HYROX

1-Week Sample Program


Session 1

SKILL FOCUS – Sled Push

COUPLET 1 – 1km run + 1km SkiErg

INTENSITY - Moderate

Part 1: Part 2:

4 rounds for time: 8x 20m sled push (at race weight)

• 400m run Rest 1:1


• 400m SkiErg
Part 3:

12x split squats (per leg)

Complete 3-4 sets with ~2 minutes rest between


sets. Use a pair of DB’s or KB’s you can handle for
the volume.

Session 2

FOCUS – Aerobic Endurance

INTENSITY – Easy

6 sets:

800m run

1000m row (set 1, 3, and 5)

1000 ski (set 2, 4, and 6)

rest 3:00 between sets.


Session 3

SKILL FOCUS – Sandbag Lunge

TRIPLET 3 (Skill Bias) – Sled Pull/Run/Burpee Broad Jump

INTENSITY - Hard

Part 1: Part 2:

Four sets, each for time: Sandbag lunges (race weight)

25m sled pull (race weight) 4x 20 steps

200m run Rest 2:00

25m Burpee Broad Jumps

Rest 1:1

Session 4

FOCUS – Aerobic Endurance

INTENSITY – Easy

Five rounds of:

4:00 run/rest 1:00

2:00 row/rest 1:00

2:00 ski/rest 2:00

Session 5

BLOCK 1 Test

INTENSITY – Very Hard

For time:

1000m run

1000m ski

1000m run

50m sled push (race weight)


ABOUT THE COACH:

JUSTIN FARINA, OCT, B.Ed., B.Sc., CF-L1

Multiple former SkiErg World Record Holder

2018 & 2019 Concept2 Tour De SkiErg Champion

2018, 2019, & 2020 Row’d Royalty Team Champion

2018 Row'd Royalty Men's Tall Champion

2018 SkiErg World Sprints Champion, Men’s 30-39 Division

2017, 2018 & 2020 World Rowing Virtual Indoor Sprints - 3rd Place

2017 & 2019 Row'd Royalty - 3rd Place Overall

2017 World Indoor Rowing Sprints - 3rd Place, Men's 30-39 Division

2017 SkiErg World Sprints - 3rd Place, Men's 30-39 Division

Discovering CrossFit in November of 2005 was a life-changing event for the former Division-I
athlete. For years, the standard bodybuilding/cardio model of “fitness” was all he knew.
Reading Coach Glassman’s breakthrough article, “What is Fitness”, changed everything. Since
then, Variance, Functionality, and Intensity have been the cornerstones of his life.

Training privately since 2006, Justin has accumulated countless hours of experience working
with hundreds of athletes in parks, in gyms, on tracks, and in his garage.

Learn more about our ONLINE MEMBERSHIP by visiting

www.garageathletefitness.com/membership

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