12-Week Hyrox Ski & Row Erg Program

12-Week Ski & Row Erg Program: Elevate Your Hyrox Performance

Take your Hyrox training to the next level with this 12-week Ski & Row Erg add-on program, specifically designed to improve your performance on two key race stations: the SkiErg and rower. Perfectly complementing your current training plan, this program focuses on building technique, power, and endurance to help you excel on race day.

Program Highlights

Weekly Structure: This add-on program seamlessly integrates into your existing routine, featuring:

• 1 SkiErg Workout per Week: Improve your technique, efficiency, and power output to glide through the SkiErg station with confidence.
• 1 Row Erg Workout per Week: Build stamina, pacing control, and strength to tackle the 1km row efficiently.

• Progressive Training Plan: Over 12 weeks, this program guides you through structured sessions designed to enhance your Hyrox race preparation:
• Technique drills to refine form and mechanics for both machines.
• Interval workouts to develop strength, power, and cardiovascular fitness.
• Endurance-focused pieces to improve stamina and mental toughness for race day.
• Hyrox-Specific Focus: Each session is tailored to simulate the demands of the Hyrox race, ensuring you feel confident and capable during the SkiErg and rower stations.

Who Is This Program For?

• Athletes preparing for a Hyrox race who want to optimize their performance on the SkiErg and rower.
• Those looking to refine their technique, improve efficiency, and build endurance for these key race elements.
• Intermediate to advanced fitness enthusiasts who want a focused add-on to their existing training plan.

What You’ll Need:

• Access to a Concept 2 SkiErg and RowErg machine.
• Heart rate monitor (optional) for pacing during intervals.
• Commitment to adding 2 supplemental sessions per week, lasting 20-40 minutes each.

Maximize Your Hyrox Race Performance!

This downloadable PDF plan is your guide to mastering the SkiErg and rower, ensuring you’re race-ready for two of Hyrox’s most critical stations. Add this program to your training plan and gain the edge you need to excel on race day!