A complete day-by-day program built for first-timers. All 8 stations + running, structured progressions, Open division pacing targets. Everything you need to cross that finish line.
No fluff, no filler. Eight weeks of structured training built around how Hyrox actually works — stations, running transitions, and race-day pacing.
Every workout scheduled out. 4-5 sessions per week, progressive overload built in. No guesswork — just show up and follow it.
SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Lunges, Wall Balls. Station-specific drills and progressions for each.
1km running intervals between each station. The program trains you to run tired — the exact skill most beginners ignore until race day.
Pacing guides built for your first finish. Realistic time targets for every station at the Open level — not elite times that set you up to blow up at Station 3.
When to push, when to hold back, transitions, hydration timing, and the mental game for the back half of the race.
Starts with foundation and conditioning, peaks in Week 6 with simulated race efforts, then tapers into race week. Periodised properly.
Station pacing targets, common mistakes, and what fast athletes do differently. One email a week, written for first-timers. No spam, unsubscribe anytime.
If you've done a Hyrox and know what you're getting into, this program will prepare you properly. No elite background required.
Race date is on the calendar. You need a plan, not just generic gym workouts. This fills that gap.
You want to finish strong, not win. The program is calibrated for that goal — sustainable pacing and station efficiency over raw speed.
No 3-a-days. The program fits a real schedule. Each session runs 45-75 minutes.
Ski erg, rower, sled (or substitute), barbells, dumbbells. Most functional fitness gyms and Hyrox training facilities cover this.
The program builds your strength, endurance, and technique for all 8 stations — plus the running between them.
Periodised from foundation to race readiness. Each block builds on the last.
Learn movement patterns. Build aerobic base. Establish pacing benchmarks at every station before adding load.
Progressive overload on station loads and distances. Introduce running transitions. Combine stations for station-to-station conditioning.
Simulated race efforts. Full station sequences at race pace. The hardest week — and the one that tells you you're ready.
Sharpen speed at all stations. Rehearse race-day transitions. Dial in nutrition and sleep protocols.
Volume drops, intensity stays sharp. Arrive at the start line fresh, confident, and ready to execute the plan.
You know your pacing. You've hit every station. You've run tired before. Now you just race.
Immediately after purchase, you'll receive an email with a PDF download. No app, no subscription — it's yours to keep. Check your spam folder if it doesn't arrive within 10 minutes, or email us at grindline@polsia.app.
Ski erg, rowing machine, sled (or substitute heavy bag drag), dumbbells/kettlebells for farmers carry, barbell or sandbag for lunges, and a medicine ball for wall balls. Most Hyrox training gyms and functional fitness facilities have everything. If you're missing a piece, the program includes substitutions.
Yes. The program adjusts for your running fitness by focusing the adaptation on station strength and transitions — the parts most runners underestimate in Hyrox. If you're already running 3+ times a week, the running workouts can be swapped for your existing sessions.
Start at the week that matches your timeline. 6 weeks out? Start at Week 3. 4 weeks out? Jump to Week 5. The program is modular enough to work that way — just follow the taper into race week regardless.
If you complete the program and don't finish your race, contact us and we'll make it right. We stand behind the product. Refunds for non-use aren't offered — the plan is the plan whether you follow it or not.
$39 gets you 8 weeks of structured, station-by-station training built to get you to the finish line.
Get the Program — $39 →Weekly training insights for all 8 stations — pacing targets, common mistakes, and what fast athletes do differently. Free forever.