12-Week Strength-to-Endurance Transition for HYROX.

1st Micro cycle is designed to allow us to transition and aerobic base building. This will last for 4 weeks.

Week 1 Focus: Transition from our powerlifting strength into endurance work. We’re introducing HYROX specific conditioning while maintaining our barbell strength.
Essentially: Building our aerobic base while maintaining strength and explosiveness.

Session Focus: Carry squat strength into some sled push/pull ability.

Warm Up:
2 Rounds
10 Walking Lunges
10 Glute Bridges
10 Air Squats
20m Sled Push/Pull

Work:
1: Barbell Back Squat - 4x6@70%
2: Barbell Front Squat - 3x5@65%

Conditioning:
Sled Push - 5x20m (mod. weight; rest 90s)
Sled Pull - 5x20m (mod. weight; rest 90s)

Accessories:
1: Weighted Lateral Step Ups - 3x10/10
2: Hamstring Curls - 3x12
3: Hanging Leg Raises - 3x12

Cool Down:
Hip Flexor Stretch - 1:00 per side
Calf Stretch - 1:00 per side
Foam Rolling Hamstrings, Quads, & Glutes - 1:00 per area