Hyrox Pro

12-Week High Performance Hyrox Prep Plan

Plan Description

This one’s for the competitors. The seasoned athletes chasing faster splits, cleaner transitions, and real podium potential. In 12 weeks, you’ll sharpen your strength, dial in your conditioning, and build the composure to perform - not just survive - when the intensity peaks. This isn’t about finishing. It’s about finishing fast.

Is This Plan For You?

You’ve done the event before - or at least know what it demands. You’re not looking for general fitness. You want targeted progression. This plan is for you if:

• You’re aiming to upgrade your time or compete at the Pro level


• You want race-specific conditioning that builds capacity and control


• You’re ready to go beyond random workouts and train with intention


• You’re chasing performance - and want every session to count

Your Training Benefits

• Build strength and efficiency across all movement patterns used in HYROX


• Develop serious engine capacity through structured threshold and aerobic work


• Move with purpose under fatigue using repeatable, race-specific prep sessions


• Simulate race-day demands across running, transitions, and stations — so nothing’s a shock

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 completed at least one HYROX event or trained toward the Pro division


• Be comfortable with running under fatigue and moving through full-body lifts


• Have access to standard HYROX gym equipment


• Be ready to train 5–6 days per week with focussed intensity