Full week of weight lifting + hyrox workouts

26 Sept 2026 · 1 min

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1:09

In this video, the creator outlines a detailed seven‑day training schedule designed to build muscle while preparing for a HYROX race. Each day targets specific fitness components: Monday and Thursday are heavy leg strength sessions (5‑10 reps) with a short zone‑2 bike ride only on Monday; Tuesday and Saturday focus on upper‑body strength paired with run intervals or a zone‑2 rowing session; Wednesday and Sunday are pure zone‑2 endurance runs lasting 60‑75 minutes (approximately 6.5‑7.5 miles); Friday is a HYROX‑specific mixed‑modal workout combining runs and functional stations at zone‑3 to zone‑5 intensity for 45‑60 minutes. The speaker also emphasizes a daily step goal of at least 8,000 steps, primarily achieved by walking after meals. The exact routine details are promised in the video caption.

Chapters

Here's my full week of workouts as someone who's trying to be jacked and train for a HYROX race. Monday, we start off with a heavy leg day in the 5 to 10 rep range with 30 minutes of zone 2 bike ride at the end. Tuesday is upper body strength with run intervals after. Wednesday is a zone 2 run for 60 minutes, which right now is about 6.5 miles. Thursday, heavy legs again, no cardio today. Friday is my HYROX-specific day— runs, stations. It takes about 45 to 60 minutes, mainly in zone 3 to 5. Saturday, upper body plus a 30-minute zone 2 rower. Sunday is another zone 2 run for 75 minutes, around 7.5 miles. And every day I'm trying to get at least 8,000 steps, mainly walking after meals. I'll put my exact workout routine in the caption below.