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8 Week Fitness Racing Training Program For Hyrox

8 Week Fitness Racing Training Program For Hyrox

£40.00 Regular Price
£35.00Sale Price
Hyrox demands a unique blend of endurance and power. This 8-week program is your scientifically designed shortcut to crushing your next event, whether it’s your first race or you're aiming for a personal best.
 
We've built this plan from real-world experience and smart training principles to boost your running, strengthen you for every station, and make you incredibly efficient on race day.

  • Athlete Feedback

    ⭐️⭐️⭐️⭐️⭐️ "This program was a game-changer for my Hyrox. My running felt stronger, and I actually enjoyed the sleds. I smashed my PB!" - Liam

    ⭐️⭐️⭐️⭐️⭐️ "I was super nervous before my first Hyrox race in London but after hearing about this program from a friend I was pleasantly surpised. It gave me everything I needed to do and although I missed a few sessions I still felt so much more prepared and fitter for race day. Smashed a 1:23 too!" - Jackson

    ⭐️⭐️⭐️⭐️⭐️ "100% would recommend. Liked the detail and was easy for me to understand what to do, even with my limited equipment. Used this for my second HYROX and managed a 10 minute PB. Thanks AMRAP team!" - Alice

  • Race Day Ready

    This program is engineered for one thing: your best Hyrox performance. You'll build incredible muscular endurance for those tough sleds, lunges, and wall balls, making them feel more manageable.

    Expect your running stamina and pacing to jump, specifically for those eight 1km segments. We'll put you through high-intensity workouts that perfectly mimic race conditions, making you efficient and fast when it counts.

    Our progressive approach means you’ll consistently get stronger and fitter, avoiding plateaus and peaking exactly when you need to.

    You'll move from just training to truly being race ready.

  • Inside Your 8-Week Program

    When you commit to this program, you get a full, detailed 8-week training plan, delivered as a 28-page PDF eBook. It includes everything: how to use the program, what’s inside, weekly direction, and every single daily workout.

    It’s packed with Hyrox-specific workouts, including drills and progressions for every race movement, plus realistic race-day simulations. You'll find focused run sessions to boost your pacing, endurance, and speed.

    We also provide clear warm-ups and recovery guidance to keep you healthy, minimize injury risk, and ensure you get the most out of every training session. You can view your eBook instantly on your phone, tablet, or PC, or print it out for the gym.

  • Built on Science

    Many Hyrox competitors make the mistake of just training hard, but not smart. Our program takes the guesswork out.

    It follows a proven periodized approach, balancing strength, endurance, and speed to optimize both your aerobic and anaerobic energy systems – exactly what Hyrox demands.

    Research consistently shows that combining high-intensity interval training (HIIT) with targeted strength work significantly boosts performance in hybrid events like Hyrox.

    This program applies those exact principles, ensuring you’re not just working hard, but working smarter to get faster and stronger on race day.

  • Who This Program Is For

    This program is perfect for:

    First-time competitors: Build confidence and a solid foundation with structured, easy-to-follow workouts designed for race day.

    Experienced Hyrox athletes: Break through plateaus, refine your pacing, and set aggressive new personal bests.

    CrossFit & functional fitness enthusiasts: Seamlessly convert your gym strength into race-ready conditioning and efficiency.

    Runners looking for power: Balance your endurance training with the essential muscle and raw power needed to excel in Hyrox.

  • Equipment You'll Need

    To complete this program effectively, you'll need access to a well-equipped CrossFit or functional fitness gym. This includes barbells with weight plates, dumbbells, and kettlebells for strength.

    You’ll also need access to a sled and sufficient space for pushes and pulls, a wall ball target, a rower, a ski erg, and a jump rope. Access to a track or open space for running is also crucial.

  • Your 8-Week Race Journey: What to Expect

    This program unfolds over 8 dynamic weeks, with 5 dedicated workouts each week, plus built-in rest and active recovery days. The focus is always on race-specific preparation.

    You'll engage in strategic strength and functional training to build the muscular endurance crucial for sleds, lunges, and wall balls. We heavily feature run-focused conditioning sessions designed to improve your pacing, endurance, and speed across the 8 x 1km run segments.

    Throughout the weeks, you'll also tackle high-intensity workouts that directly simulate race conditions, making your training time-efficient and highly effective.

    Every session is designed to steadily improve your performance, ensuring you avoid plateaus and peak perfectly for your event.

  • Frequently Asked Questions

    Q: Is this program suitable if I'm new to Hyrox?

    A: Absolutely! This program is designed for first-timers and experienced athletes alike. It builds confidence with clear, structured workouts.

    Q: How many training days are there each week?

    A: You'll have 5 dedicated workouts each week, with built-in rest and active recovery days.

    Q: Can I adapt this for a specific Hyrox division (Open, Pro, Doubles)?

    A: Yes, the core program adapts well. The intensity and loads can be scaled to fit Open, Pro, or Doubles categories.

    Q: Does this plan include nutrition advice?

    A: This plan focuses solely on training programming. For nutrition advice, we recommend consulting a qualified nutritionist or check out our Hyrox Nutrition Guide. 

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JOIN HUNDREDS OF ATHLETES MAKING REAL RESULTS.

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WHAT OUR ATHLETES SAY

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"I’ve followed loads of programs over the years, but this is the first one that’s actually made me feel like I’m improving across the board. My lifts are up, conditioning’s better, and I’m not wrecked by week 3."


Jack, CrossFit Intermediate

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"I shaved over 6 minutes off my last Hyrox time. The structure of the program works well for me and I felt more prepared than ever and recovered way better between sessions."

Emily, HYROX Athlete

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"With work and life, I needed something that just worked for me. My program gave me structure without the fluff. Simple, hard, and effective. Loved it."

Katie, Functional Fitness Athlete

PROGRAMMING THAT ACTUALLY WORKS

Tired of plateaus, burnout, or generic workouts that don't get you where you want to be? Our programming is designed to solve exactly that.

 

We believe in smart, progressive training that respects your body while pushing your limits, ensuring you build across disciplines without breaking down.

 

This isn't just a collection of WODs; it's a strategic roadmap to your peak performance, built by a coach who lives and breathes functional fitness.

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  • Strategic Progression, Not Random Workouts: Our programs follow intelligent cycles, building strength and endurance progressively so you consistently hit new PRs and unlock skills. No more guessing, just steady, sustainable gains.

  • Built for Longevity & Performance: We integrate balanced strength, conditioning, and recovery principles to help you avoid burnout and injury, keeping you in the game longer and performing better.

  • Coach-Driven Insights: Developed by an experienced and competitive CrossFit coach, our programs incorporate real-world understanding of what functional athletes need to thrive, beyond just the whiteboard.

  • Clear Focus, Tangible Results: Each program has a specific objective, ensuring every session contributes directly to your goals, whether it's crushing a HYROX race, lifting heavier, or becoming a more well-rounded athlete.

Image by Corey Young
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AMRAP ANTICS COACHES

At AMRAP Antics, our programming isn't just theory; it's forged in the demanding world of functional fitness and built on years of hands-on experience. We believe true progress comes from intelligent design, not just endless effort.

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Harry Smith, Founder and Head Coach at AMRAP Antics, is driven by a singular mission: to provide athletes with programming that truly delivers sustainable, elite-level results without compromising their long-term health.

 

As a Level 2 Fitness Instructor and a functional fitness athlete for over 10 years, Harry deeply understands the grind, the plateaus, and the frustration of ineffective training. Having coached functional fitness classes for a number of years, he brings a unique, practical perspective, knowing exactly what functional athletes need to thrive in a real-world setting.

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Harry founded AMRAP Antics to share these proven methods, helping athletes like you break through barriers, achieve their fitness goals, and genuinely enjoy the process of becoming stronger, fitter, and more resilient. 

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