{"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","url":"https:\/\/www.chalkperformancetraining.com\/products\/hyrox-prep-complete-12-week-hyrox-training-program-workbook","provider":"CHALK Online","version":"1.0","type":"link"}