{"title":"HYROX Programs","description":"\u003cp\u003eHYROX is three sports stacked into one race — running, strength, and the engine that ties them together. These programs train all three the right way, at exactly your level. Whether it's your first start line or your fastest finish, there's a Chalk HYROX program built for where you are right now.\u003c\/p\u003e\n\u003cp\u003eEvery one is a complete coaching system — a \u003cstrong\u003e109-page science-backed guide\u003c\/strong\u003e, a full \u003cstrong\u003e12-week plan\u003c\/strong\u003e with every set, rep, load, and pace decided for you, \u003cstrong\u003e5 race simulations\u003c\/strong\u003e, all \u003cstrong\u003e8 stations\u003c\/strong\u003e programmed and explained, a \u003cstrong\u003efillable workbook\u003c\/strong\u003e, and a demo video link on every movement.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ePick your level:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eHYROX Prep — Level 1 (Intro).\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eNew to HYROX, or want one plan that trains everything? Start here.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHYROX Strength Build — Level 2 (More advanced).\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eBuild real strength and muscle while you train the stations.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHYROX Race Pace — Level 3 (Most advanced).\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eSharpen and peak for your fastest race.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe Complete HYROX System — all three in one.\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eThe full journey, beginner to advanced, one purchase.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eGet to the start line ready!\u003c\/p\u003e","products":[{"product_id":"hyrox-prep-complete-12-week-hyrox-training-program-workbook","title":"HYROX Prep — Complete 12-Week HYROX Training Program \u0026 Workbook","description":"\u003cp\u003e\u003cstrong\u003eHYROX doesn't punish weakness. It punishes the \u003cem\u003eunprepared.\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eIt's the strength to push a loaded sled when your legs are already gone. The engine to hold your run pace eight separate times. The grit to face 100 wall balls at the end and not fall apart. Three different fitness demands, stacked back to back for ~60–90 brutal minutes — and if you've only trained one of them, the race will find the other two.\u003c\/p\u003e\n\u003cp\u003eThat's why random workouts and \"just run more\" don't work. HYROX is a skill, and it has to be trained as a system. \u003cstrong\u003eThis is that system.\u003c\/strong\u003e\u003c\/p\u003e\n\u003ch3\u003eThis isn't a PDF of workouts. It's a complete coaching program.\u003c\/h3\u003e\n\u003cp\u003eMost \"programs\" you buy are a spreadsheet of exercises. This is a \u003cstrong\u003e109-page coaching manual\u003c\/strong\u003e that teaches you the \u003cem\u003ewhy\u003c\/em\u003e behind every session — built on real endurance science, not gym-bro guesswork — paired with a \u003cstrong\u003efillable Excel workbook\u003c\/strong\u003e so you log, track, and own every week of progress.\u003c\/p\u003e\n\u003cp\u003eYou get two assets, working together:\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e📘 The 109-Page Coaching Guide\u003c\/strong\u003e A genuine education in how to race HYROX, then 12 weeks of training that applies it:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe Race Itself\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— exactly what you're up against, station by station, and where most people break (hint: it's the wall balls).\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe Science, Made Simple\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— why your program shifts from\u003cspan\u003e \u003c\/span\u003e\u003cem\u003epyramidal to polarized\u003c\/em\u003e\u003cspan\u003e \u003c\/span\u003etraining across the 12 weeks (built on published endurance research), and why your VO₂ engine is the single biggest predictor of your finish time.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe 8 Stations\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— how the program builds you for every one: sleds, carries, lunges, burpees, rowing, ski, sandbag, and wall balls.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePicking Intensity\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the three knobs (load, heart rate, RPE) so every session is the\u003cspan\u003e \u003c\/span\u003e\u003cem\u003eright\u003c\/em\u003e\u003cspan\u003e \u003c\/span\u003ehard, not just hard.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe 12-Week Roadmap \u0026amp; 3 Blocks\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— Engine + Movement → Build + Specificity → Peak + Race Sim, with\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003e5 full race simulations\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eso race day feels like something you've already done.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHYROX Cardio Methods, Recovery \u0026amp; Race-Week Nutrition, Common Mistakes\u003c\/strong\u003e, a full\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eStation Library \u0026amp; Glossary\u003c\/strong\u003e, plus a\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003erace-day pacing strategy and checklist\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eso nothing on race morning is a surprise.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003e📊 The Fillable Excel Workbook\u003c\/strong\u003e The part that actually keeps you on track:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eEvery one of your 12 weeks, laid out and ready to fill in\u003c\/li\u003e\n\u003cli\u003eLog the weight on every lift, set by set — watch the numbers climb\u003c\/li\u003e\n\u003cli\u003eTrack every run and station session with built-in notes and check-offs\u003c\/li\u003e\n\u003cli\u003eLocked and protected so you can only type in your numbers — nothing to break\u003c\/li\u003e\n\u003cli\u003eWorks on your phone, laptop, Excel, Google Sheets, or Numbers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat 12 weeks looks like\u003c\/h3\u003e\n\u003cp\u003eSix days a week, every session with a purpose:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e3 strength days\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— Lower + Sleds, Upper + Wall Ball, Hinge + Carries (the lifts that win the stations)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e3 run days\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— a Zone 1 long run, a Tempo\/Threshold session, and VO₂ intervals (the engine that holds your pace)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eEvery set, rep, load target, run pace, and rest period is decided for you. Every movement has a \u003cstrong\u003edemo video link.\u003c\/strong\u003e Every week is one tap away in the guide. You just show up and execute.\u003c\/p\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFirst-timers\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003ewho want to cross the line strong — not survive it.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eReturning racers\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003echasing a PR who finally want a plan with a brain behind it.\u003c\/li\u003e\n\u003cli\u003eAnyone who's tired of guessing whether their training is actually making them faster.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eYou don't need to be elite. You need 12 weeks and the willingness to follow the plan.\u003c\/p\u003e\n\u003ch3\u003eThe bottom line\u003c\/h3\u003e\n\u003cp\u003eWhen you toe that line, you'll have already run the race in training — five times. You'll know your pace. You'll know your stations. You'll know your engine can take it. \u003cstrong\u003eThat's what this gives you: the start line without the doubt.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eTwelve weeks. One race. Be ready. \u003c\/p\u003e","brand":"Gym Ryan","offers":[{"title":"Default Title","offer_id":53933982974271,"sku":null,"price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/01_Cover.png?v=1782764318"},{"product_id":"hyrox-strength-build-12-week-hyrox-strength-program-workbook","title":"HYROX Strength Build — 12-Week HYROX Strength Program \u0026 Workbook","description":"\u003cp\u003e\u003cstrong\u003eTrain for HYROX without shrinking into a runner. Build muscle \u003cem\u003eand\u003c\/em\u003e strength while you prep.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eMost endurance training quietly shrinks you — all those miles, and your hard-earned size slips away until you look like you've never touched a barbell. HYROX Strength Build refuses that trade. It's the program in the line with the most lifting: heavy compounds to build power, real hypertrophy volume to build muscle, and the station work that wins HYROX — all structured so your running doesn't eat your gains.\u003c\/p\u003e\n\u003cp\u003eIf you can run but the sleds, carries, and wall balls break you — or you just refuse to lose your physique to chase a finish line — this is your program.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eThree HYROX programs. One is built for where you are right now.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eHYROX Prep\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— new to HYROX, or want one plan that trains everything? Start there.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e→ HYROX Strength Build — you're looking at it.\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eWant to build muscle and strength while you train for HYROX — and crush the stations? This is it.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHYROX Race Pace\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— already raced and chasing a faster time? The advanced peaking program.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eMore barbell work than any other HYROX program we make — two assets that work together:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e📘 \u003cstrong\u003eThe 109-Page Coaching Guide:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe Concurrent-Training Problem\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— why lifting and running fight each other, and how this program is built so you gain strength\u003cspan\u003e \u003c\/span\u003e\u003cem\u003eand\u003c\/em\u003e\u003cspan\u003e \u003c\/span\u003emuscle while keeping your engine (get this wrong and HYROX training shrinks you — most plans do).\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHeavy strength + real muscle-building volume\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— big compounds (squats, deadlifts, presses) for power, plus the hypertrophy work (rows, curls, raises, calves) that actually builds and\u003cspan\u003e \u003c\/span\u003e\u003cem\u003ekeeps\u003c\/em\u003e\u003cspan\u003e \u003c\/span\u003esize.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSleds: The Only True Strength Station\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— where raw strength actually moves your time.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e\"Doubles\" — the signature session\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— lift heavy, then race — turning gym strength into race-day strength-endurance.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe 8 stations\u003c\/strong\u003e, metabolic finishers, a full station library, pacing strategy, race-week nutrition, and the mistakes that break strong athletes.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e📊 \u003cstrong\u003eThe Fillable Excel Workbook\u003c\/strong\u003e — log every lift set by set, track every run and finisher, watch your strength and size climb week over week. 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The athlete building a strength-and-size base in the off-season. \u003cstrong\u003eNot your situation?\u003c\/strong\u003e First HYROX → start with \u003cstrong\u003eHYROX Prep\u003c\/strong\u003e. Already big and strong and just want a faster time → \u003cstrong\u003eHYROX Race Pace\u003c\/strong\u003e.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat you get:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 109-page HYROX strength coaching guide (instant digital download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel training workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ The most lifting of any HYROX program — strength\u003cspan\u003e \u003c\/span\u003e\u003cem\u003eand\u003c\/em\u003e\u003cspan\u003e \u003c\/span\u003emuscle\u003c\/li\u003e\n\u003cli\u003e✅ 3 progressive strength blocks + 5 race simulations\u003c\/li\u003e\n\u003cli\u003e✅ The \"Doubles\" method — lift heavy, then race\u003c\/li\u003e\n\u003cli\u003e✅ All 8 stations trained and explained\u003c\/li\u003e\n\u003cli\u003e✅ A demo video link on every movement\u003c\/li\u003e\n\u003cli\u003e✅ Works on phone, tablet, or desktop — yours forever\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eBuild the body. Win the race.\u003c\/p\u003e","brand":"Gym Ryan","offers":[{"title":"Default Title","offer_id":53934419738943,"sku":null,"price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/01_Cover_f976bd4d-913d-4909-8a76-20e1debddd53.png?v=1782777752"},{"product_id":"hyrox-race-pace-advanced-12-week-peaking-program-for-a-faster-race","title":"HYROX Race Pace — Advanced 12-Week Peaking Program for a Faster Race","description":"\u003cp\u003e\u003cstrong\u003eYou've crossed the line once. This is how you cross it faster.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eHYROX Race Pace is the most advanced program in the line — and it's not for beginners. It assumes you already have a base and a race behind you. Instead of \u003cem\u003ebuilding\u003c\/em\u003e fitness, it sharpens it: polarized running, race-pace work, and compromised-running mastery, peaked at exactly the right time to drop your finish time. If Prep gets you to the start line and Strength Build makes the stations easy, Race Pace is what you run when there's a clock to beat.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eThree HYROX programs. One is built for where you are right now.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eHYROX Prep\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— new to HYROX, or want one plan that trains everything? Start there.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHYROX Strength Build\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— can you run, but the stations destroy you? Build the raw strength first.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e→ HYROX Race Pace — you're looking at it.\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eAlready raced and chasing a faster time? This is your advanced peaking program.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eBuilt to make you faster — on purpose. Two assets that work together:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e📘 \u003cstrong\u003eThe 109-Page Coaching Guide:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003ePolarized Training, explained\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— why most of your running should be easy and a little should be brutal — and why that beats \"always medium.\"\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCompromised-Running Mastery\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— running with lactate already in your legs is the skill that decides HYROX, and almost nobody trains it on purpose. You will.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEven \/ Negative-Split Pacing\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— don't blow up the first kilometer. The exact pacing math so you finish faster than you started.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRunning Economy \u0026amp; Cadence\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— free speed from the same engine — plus\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eThe Roxzone\u003c\/strong\u003e: the transitions are free time, and we teach you to take it back.\u003c\/li\u003e\n\u003cli\u003eHow much strength is\u003cspan\u003e \u003c\/span\u003e\u003cem\u003eenough\u003c\/em\u003e\u003cspan\u003e \u003c\/span\u003e(here it's maintenance, not the goal), a detailed pacing strategy, race-week nutrition, and a full glossary.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e📊 \u003cstrong\u003eThe Fillable Excel Workbook\u003c\/strong\u003e — track every interval, threshold run, race-pace session, and maintenance lift. Honest zones, real numbers, race-pace math, all in one place. Locked so you can only type in your numbers — works on phone, Excel, Google Sheets, or Numbers.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat 12 weeks looks like:\u003c\/strong\u003e Three blocks — \u003cstrong\u003eThreshold + Volume Base → Polarized Shift → Peak + Sharpen\u003c\/strong\u003e — with VO₂ intervals, threshold\/tempo work, full-body maintenance lifting, and station-endurance days, plus \u003cstrong\u003e5 race simulations\u003c\/strong\u003e to lock in your goal pace. Every session, pace, and load decided for you. A demo video link on every movement.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWho it's for:\u003c\/strong\u003e The experienced HYROX athlete with at least one race done, chasing a personal best. It's the most advanced program we make. \u003cstrong\u003eNot your situation?\u003c\/strong\u003e First HYROX → start with \u003cstrong\u003eHYROX Prep\u003c\/strong\u003e. Stations still your weak point → build it with \u003cstrong\u003eHYROX Strength Build\u003c\/strong\u003e.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat you get:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 109-page HYROX race-pace coaching guide (instant digital download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel training workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ Polarized peaking across 3 blocks + 5 race simulations\u003c\/li\u003e\n\u003cli\u003e✅ Compromised-running \u0026amp; pacing mastery — the skills that set PRs\u003c\/li\u003e\n\u003cli\u003e✅ VO₂, threshold, and race-pace sessions programmed\u003c\/li\u003e\n\u003cli\u003e✅ A demo video link on every movement\u003c\/li\u003e\n\u003cli\u003e✅ Works on phone, tablet, or desktop — yours forever\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eShow up sharp. Run your fastest race.\u003c\/p\u003e","brand":"Gym Ryan","offers":[{"title":"Default Title","offer_id":53934527512895,"sku":null,"price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/01_Cover_26fdcdc6-11a6-43e9-a7f8-6807292adbd0.png?v=1782778850"},{"product_id":"the-complete-hyrox-system-all-3-programs-strength-build-prep-race-pace","title":"The Complete HYROX System — All 3 Programs (Strength Build + Prep + Race Pace)","description":"\u003cp\u003e\u003cstrong\u003eFrom your first HYROX to your fastest. The complete progression.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThe three Chalk HYROX programs aren't three versions of the same plan — they're three levels of one journey. Start as a beginner, finish chasing a personal best, with the right program at every stage. Buy the system once and train for years.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eThree programs. 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