Hyrox Open

12-Week Race Ready Strength & Conditioning Program

Plan Description

Built for race day - without the burnout. This 12-week HYROX Open plan dials in the fundamentals: full-body strength, structured aerobic intervals, and event-specific conditioning designed to make you stronger, faster, and more efficient where it counts. Whether it’s your first HYROX or your fastest yet, this plan gives you the structure and progression to perform with purpose.

Is This Plan For You?

You’ve signed up for HYROX and want to do more than just survive - you want to compete. You know the event demands strength, stamina, and skill, and you’re ready to train smart. This plan is for you if:

• You're new to HYROX and want a proven roadmap to race day


• You’ve done an event before and want to improve your time and execution


• You want to train with purpose - balancing gym work, engine capacity sessions, and movement prep


• You’re after a plan that respects recovery while still pushing performance

Your Training Benefits

• Build race-specific strength using low-rep, high-quality full-body training


• Improve work capacity through structured run intervals and functional circuits


• Develop the durability and movement efficiency needed for race-day pacing


• Reduce injury risk with balanced programming and smart progression


• Feel confident lining up on race day knowing you’ve trained with intent

Why Train With OMNIA?

While others tell you to pick one path, we've been helping athletes like you excel in both. You've probably been told you can't build serious strength while improving your running - we're here to show you not only that you can, but that combining both makes you a more complete, robust and capable athlete. So if you want to become the kind of athlete who can crush a heavy lifting session and then go run a personal best, you're in the right place and we have the plan for you.

To get the most out of this program, you should:

• Have experience with basic strength training movements and running


• Have access to a barbell, kettlebells/dumbbells, sled or prowler, and basic cardio equipment (rower, treadmill, etc.)


• Be able to commit to 5–6 training days per week


• Be ready to train for 5.5 to 7 hours per week