Your first Hyrox

1. Week 1

   Engine

   1. Run intervals 6×800 m
   2. Strength: lunges, wall balls, carries
   3. Row 5×500 m
   4. Easy run 30 min
2. Week 2

   Engine

   1. Run 6×1 km
   2. Strength + sled pushes
   3. Ski erg 5×500 m
   4. Easy run 35
3. Week 3

   Stations

   1. Run 1 km + station × 4
   2. Strength
   3. Burpee broad jumps practice
   4. Easy run 35
4. Week 4

   Recover

   1. Easy run
   2. Strength (light)
   3. Mobility
   4. Rest
5. Week 5

   Combine

   1. Run 1 km + station × 5
   2. Strength
   3. Row + ski
   4. Easy run 40
6. Week 6

   Combine

   1. Run 1 km + station × 6
   2. Strength
   3. Sled + lunges
   4. Easy run 40
7. Week 7

   Simulate

   1. Half simulation: 4 runs, 4 stations
   2. Strength (light)
   3. Mobility
   4. Easy run 30
8. Week 8

   Taper

   1. Easy run with strides
   2. Light stations
   3. Rest
   4. Race

Doubles are a fine first race: half the work, twice the fun. Practice the transitions; that's where time goes.

General guidance for healthy adults. If something hurts in a sharp or unfamiliar way, stop and see a professional.