HYROX PEAK // Tactical Hybrid Training System

WEEK 01 5-DAY SPLIT

PHASE 01 // BASE ACCLIMATIZATION

W01

WEEK 01 // BASE HYBRID CONDITIONING

PHASE 01 // 5-DAY SPLIT

DAY 01 // 45 MIN

UPPER BODY PUSH/PULL

FOCUS: CHEST, BACK & ARMS

FULL GYM

LOG ACTUAL LOADS

W01 // DAY 01

PROGRAM ADHERENCE MATRIX

0% COMPLETE

LOGGED PERFORMANCE ANALYTICS

TRACKING YOUR ACTUAL LOGGED LOADS & COMPLETED RUN VOLUME

RULEBOOK & TECHNIQUE STANDARDS

THE 8 HYROX STATIONS CODEX

OFFICIAL WEIGHTS, MOVEMENT STANDARDS, PENALTY RULES & PRO COACHING CUES

01 // 1000M ALL DIVISIONS

SKIERG (1000M)

Technique Cue: Do not redline in the first 300m! Drive with a powerful hip-hinge extension rather than relying on triceps. Maintain a steady stroke rate (38–42 SPM).

PENALTY / MISTAKE: Standing too tall or failing to reset flywheel momentum.

02 // 50M 102KG OPEN / 152KG PRO (+ SLED)

SLED PUSH (50M)

Technique Cue: Keep hips low with a 45° forward torso angle. Lock arms out straight and drive with short, piston-like steps on your toes.

RULEBOOK PENALTY: The entire sled must cross the white line before initiating each 12.5m turn.

03 // 50M 78KG OPEN / 103KG PRO (+ SLED)

SLED PULL (50M)

Technique Cue: Plant feet wide behind the line. Use a large backward body lean and leg drive, followed by a fast hand-over-hand rhythm.

RULEBOOK PENALTY: Stepping over the box line incurs a severe 3-minute time penalty.

04 // 80M BODYWEIGHT

BURPEE BROAD JUMP (80M)

Technique Cue: Use the step-back & step-up technique to conserve ~30% heart rate compared to jumping up. Aim for consistent 1.0–1.2m jumps.

MOVEMENT STANDARD: Chest and thighs must touch the floor. Hands must be placed directly behind feet.

05 // 1000M DAMPER 5–6

ROWING (1000M)

Technique Cue: Sequence strictly: Legs ➔ Core ➔ Arms on the drive. Controlled 2:1 recovery ratio. Maintain 26–28 SPM to flush out lactate.

ROOKIE MISTAKE: Rushing the slide at 35 SPM, blowing up your heart rate before the carries.

06 // 200M 2×16KG / 2×24KG / 2×32KG

FARMER'S CARRY (200M)

Technique Cue: Shoulders retracted and depressed. Short, rapid turnover steps to prevent the kettlebells from swaying.

STRATEGY: Aim for 100m unbroken sets. Dropping adds ~15s per stop.

07 // 100M 10KG / 20KG / 30KG

SANDBAG LUNGES (100M)

Technique Cue: Position the sandbag high on your upper traps. Keep an upright torso to spare your lower back. Smooth knee kiss on the floor.

RULEBOOK PENALTY: Rear knee must clearly touch the turf on every rep. No stutter stepping.

08 // 75-100 REPS 4KG (2.7M) / 6KG (3.0M) / 9KG (3.0M)

WALL BALLS (75 / 100 REPS)

Technique Cue: Deep squat with hip crease below knee crease. Explosive hip drive propels the ball. Relax your arms briefly at the bottom.

RULEBOOK PENALTY: No-rep if squat depth is above parallel or if the ball fails to hit the target square.

HYROX PEAK

HYROX PEAK CUSTOM HYBRID

WEEK 01 // BASE HYBRID CONDITIONING

UPPER BODY PUSH/PULL

LOG ACTUAL LOADS

PROGRAM ADHERENCE MATRIX

LOGGED PERFORMANCE ANALYTICS

HYROX RACE PACE & SPLIT PLANNER

THE 8 HYROX STATIONS CODEX

SKIERG (1000M)

SLED PUSH (50M)

SLED PULL (50M)

BURPEE BROAD JUMP (80M)

ROWING (1000M)

FARMER'S CARRY (200M)

SANDBAG LUNGES (100M)

WALL BALLS (75 / 100 REPS)

NO ACTIVE PROGRAM DETECTED

HYROX PEAK

WEEK 01 // BASE HYBRID CONDITIONING

UPPER BODY PUSH/PULL

LOG ACTUAL LOADS

PROGRAM ADHERENCE MATRIX

LOGGED PERFORMANCE ANALYTICS

HYROX RACE PACE & SPLIT PLANNER

THE 8 HYROX STATIONS CODEX

SKIERG (1000M)

SLED PUSH (50M)

SLED PULL (50M)

BURPEE BROAD JUMP (80M)

ROWING (1000M)

FARMER'S CARRY (200M)

SANDBAG LUNGES (100M)

WALL BALLS (75 / 100 REPS)

NO ACTIVE PROGRAM DETECTED

TACTICAL PROGRAM SETUP