BRUTE HYROX Intro

The objective of this 12-week program is to enhance muscular endurance and strength in the lower body while simultaneously improving aerobic capacity through running, as prescribed by Brute. As the program progresses, the intensity of the weights gradually increases, culminating in race-specific loads during the final month leading up to the event. Familiarity and comfort with running are key, as they constitute the majority of the race itself.

In addition to running, the program incorporates significant sled training, 2–3 times per week, to prepare you for one of the race's more physically demanding components. Mixed modality EMOMs (Every Minute on the Minute) and targeted EMOMs will be included to acclimate you to longer time domains, simulating the duration and intensity of race day.

Upper and lower body accessory exercises are strategically integrated to build overall resilience and reduce the risk of injury, while abdominal training is included to strengthen the midline, ensuring optimal performance in all aspects of the Hyrox race.

It is crucial to begin this program exactly 12 weeks before your race day. It is designed to conclude on the day of the race, with a deload week and a test "Half-Hyrox" workout scheduled for the week before.