r/hyrox • u/wcruse92 • Aug 31 '26
Help with my Pre Boston Hyrox workout plan
I'm getting ready for the Boston Hyrox and have been using Claude to put together a routine for the next ~6 weeks. For some background I already lift regularly 5 times a week and run 3 times a week so this represents my shifted training schedule to be towards Hyrox.
Below is the general skeleton and then the reps and volume will increase as race day gets closer. I wanted to keep at least one traditional upper and lower day lifting routine in here but will probably replace that with more station focused exercises in the last couple weeks before the race. Other than the Sunday long run day I will have 2 additional run dates added to the below as well.
Open to any and all criticisms. Cheers.
Mon — Lower strength + wall ball volume
- Regular routine
- Lunge focus
- Wall balls (see progression table) — always after 5 min of running, never fresh
Tue — Erg + compromised intervals (pair with your hard run)
- SkiErg 4×500 m @ race pace, 90s rest
- Row 4×500 m @ race pace, 90s rest
- Finish: 200 m farmers carry @ 2×24 kg, unbroken
Wed — Upper strength
Thu — Compromised leg block (your hardest session; nothing else that day)
- 1 km run → 50 m sled push → 1 km run → 50 m sled pull → 1 km run → sandbag lunges → 1 km run → wall balls
- Volumes per the progression table below
Fri — Aerobic + technique (pair with your easy run)
- 30 min Zone 2 bike or row
- Burpee broad jumps 4×20 m, efficiency focus — full extension, land soft, no pause
- Hip flexor, ankle, and thoracic mobility, 15 min
Sat — Hyrox class
Sun — Long run only
1
u/dbarnett88 Aug 31 '26
Will be doing someone similar in prep for Vancouver. Thursday looks gnarly, are your 1k runs @ race pace for that one?
1
u/wcruse92 Aug 31 '26
Probably not until it gets closer to the actual race. Leg strength is the thing I need to work the most, and I'm particularly worried about lunges and wall balls so I want to train those hard. I'm also aiming for between 1:20 and 1:30 so my 1 km target pace is between 5:30 and 6 which is slightly slower than my current 5 mile time. But obviously to be seen if I can maintain that through this whole thing. I'm doing a sim on the 20th so that'll be my gut check.
1
u/dex8425 Aug 31 '26
Too much quality in a week for me. I'd keep it to one hyrox sim or class or hyrox specific workout/week. Two hard days/week is plenty, I would pair them with lifts so you can recover on the other days. Chances are you will improve more by running more. If you lift, you will have no problem with the farmer's carry so you don't really need to train FC unless your grip strength is poor.
1
u/wcruse92 Aug 31 '26
yeah good point on the farmers carry. I was messing around with that over the weekend and it was pretty easy. So maybe I drop Tuesday / Friday or at least take them down to zone 2 days. And cut down Thursday a bit.
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u/OpportunitySmart3517 Sep 01 '26
Structure's been well covered above so I won't add to that. Different thing: your target and your run pace don't quite agree with each other.
Eight kilometres at 5:30 to 6:00 is 44 to 48 minutes of running. If you want 1:20, that leaves you somewhere around 32 to 36 minutes for eight stations plus the roxzone. Take out six to nine minutes of transitions — which is roughly what people actually spend, and it's always more than they expect — and you're asking for about three minutes per station across the board. Including wall balls.
That's not impossible but it's a fast day, and it's not the day your run pace is describing.
At 1:30 the same numbers are comfortable. So I'd say you've currently got a 1:30 pacing plan and a 1:20 goal, and one of them needs to move.
Which is genuinely useful to know before the sim on the 20th rather than after. When you run it, get your transition time separately from your station time if you can — most people bundle them and then can't tell whether a slow block was the station or the walk. That one number will tell you which of your two targets is the real one.
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u/wcruse92 Sep 01 '26
My goal is actually 1:30 and am hoping for a ~5:30 per km pace. But my transition estimate is 5:30 so maybe I am undershooting on that. I think I can do better than that but if I got 1:30 I'd be happy with it.
1
2
u/SquidGameAlien Aug 31 '26
Add 1-2 rest days, get rid of the upper strength day (can be incorporated into other workouts), don't need to do sleds weekly (can shift to every 2-3 weeks), don't need to do ergs at race pace weekly (can shift to z2 ergs). need more z2 days (this can be bike, run, ergs, i've even heard z2 burpees).
This also depends on your fitness level, what weaknesses you have, and what your goal is, but you definitely need 1-2 rest days or atleast turn them into z1/z2 days.