12 WEEK HYROX PROGRAM
RUN YOUR BEST HYROX EVENT
NO GIMMICKS, JUST TRAINING THAT WORKS
MVMNT MTHD
12 WEEK hyrox program
Designed for those aiming to crush race day, develop hybrid fitness, and build endurance and strength specific to the demands of the HYROX Open and Pro categories.
Available with 3 levels to choose from: Base, Open and Pro.
Phase 1: Testing + Base (Weeks 1-4)
Each week has 3 running specific sessions, 3 strength specific sessions with integrated machine work.
Phase 2: Intensification (Weeks 5-8)
Each week has 2 running, 2 strength and 2 HYROX specific sessions with integrated machine work.
Phase 3: Peak + Taper (Weeks 9-12)
Each week has 2 running specific sessions, 2 strength specific sessions and HYROX race specific conditioning sessions.
ABOUT BASE
Who Is It For?
Individuals looking to build HYROX specific foundations or preparing for their first HYROX event.
What Will You Achieve?
Build a capable base, improve strength and endurance and be ready for HYROX competition.
ABOUT OPEN
Who Is It For?
Intermediate-level athletes aiming to crush their HYROX OPEN races with structured training that builds endurance and strength specific to race demands.
What Will You Achieve?
Dominate race day, develop hybrid fitness and enhance physical preparedness for the HYROX OPEN race.
ABOUT PRO
Who Is It For?
Experienced athletes aiming to compete in HYROX PRO categories and seeking a structured, challenging program to elevate performance.
What Will You Achieve?
Master HYROX PRO races, optimise hybrid fitness and excel in strength and endurance under race conditions.
Select your level:
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Built by coaches who do the work - those who show up daily to push the standard.
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PACKAGED INSIDE A FULLY CONNECTED APP
community support
Join our global community to share results, tips, and banter while staying accountable with session insights from coaches.
Leaderboard
Challenge yourself and connect with the MVMNT MTHD Community by climbing the leaderboard.
A PROVEN PATH TO HYROX SUCCESS
Need help?
Frequently Asked Questions
Once you’ve activated your program, you’ll get instant access to create your account and start training. You can choose your start date to fit your schedule!
Here’s the quick rundown:
- TRAIN is our all-in-one functional strength and conditioning program for crushing it in the gym.
- HYROX is for the hybrid athlete looking to build the skills, strength, and endurance needed to dominate your next HYROX race.
- RUN STRONG: The ultimate balance of running and lifting. Get faster, run further, lift heavier, and do it all building your best physique — all in one program.
Want more detail? Head to the program pages and dive in!
Each program has its own unique structure to get you performing at your peak. Training blocks are carefully planned to guide you through every phase of your journey. Check out each program page for the specifics—you’ll see exactly how it’s all laid out!
You’ll need access to the essentials found in most gyms: barbells, dumbbells, kettlebells, ergs, wall balls, and treadmills. For TRAIN, we’ve also incorporated machine weights (pin/plate loaded). Don’t have something? No worries - alternative exercises are always provided so you can crush every session!
Simple! Once you purchase your program, you’ll get an email with an access link to create your account on our host app, FITR. Set your start date, and you’re good to go—Session 1, Day 1, starts when you’re ready.
Not sure? Take our 60-second quiz! It’s quick, easy, and will match you with the program that aligns perfectly with your goals and experience. Click here!
- Pick your level.
- Purchase it right here on our website.
- Check your inbox for an email with all the next steps.
- Set up your account and start training. Done and dusted!