8-Week Hyrox Program — Thumos Training
Thumos Training · Blaine, MN

Train LikeA Warrior.Race Like One.

8 weeks of progressive, race-specific Hyrox training for intermediate athletes. Two Hyrox days, three strength days, daily cardio — a complete system for race day.

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8Weeks
16Hyrox Sessions
60→100%Race Weight
3Race Sims
Train HardStand FirmWalk Worthy Hyrox Race PrepFaith Forged FitnessBlaine MN 8 Weeks to Race DayTrain HardStand Firm Walk WorthyHyrox Race PrepFaith Forged Fitness Blaine MN8 Weeks to Race Day
What is Hyrox

8km Run.
8 Stations.
One Race.

Hyrox is the world's fastest-growing fitness race — combining running with eight functional workout stations in one continuous, grueling event. Same course. Same stations. Same challenge for every athlete.

It demands strength endurance, aerobic capacity, and mental toughness. This 8-week program builds all three — progressively and intentionally.

16km+
of total movement — 8km running + 8 functional stations
The 8 Stations
1
SkiErg
1,000m
2
Sled Push
50m
3
Sled Pull
50m
4
Burpee BJ
80m
5
Rowing
1,000m
6
Farmers Carry
200m
7
Sandbag Lunges
100m
8
Wall Balls
100 reps
The key detail most programs miss
A 1km run separates every station. You arrive at every workout already winded. Our training reflects that reality from Day 1.
Why Thumos Training

Built Different.
Trained Different.

🏋️
Race-Specific Loading
60% to 100% race weight across 8 weeks. Race day feels like training, not a surprise.
📈
4-Phase Structure
Foundation → Volume → Intensity → Taper. You peak at exactly the right moment.
🏃
Run + Station Training
We train the transitions. Managing HR, running into stations, recovering between efforts.
✝️
Faith-Integrated
Physical training is stewardship. We build athletes strong in body, mind, and spirit.
👥
Expert Coaching
NSCA CPT and CF-O1 certified. Clear targets, loading guidelines, and coaching cues every session.
🎯
3 Race Simulations
Weeks 4, 6, and 7. Full race format at increasing loads. You'll know exactly what race day feels like.
Weekly Schedule
Mon
Strength AMZone 2 PM
45–60 min easy
Tue
Hyrox AMAnaerobic PM
60 + 35 min
Wed
Strength AMZone 2 PM
45–60 min easy
Thu
Hyrox AM
60–75 min
Fri
Strength AM
no cardio
Sat
Zone 2 Long
60–90 min
Sun
Rest
recovery
The Program

8 Weeks.
Zero Guesswork.

Race Weight Load Progression — Weeks 1–8
Wk 1
60%
Wk 2
65%
Wk 3
72%
Wk 4
78%
Wk 5
87%
Wk 6
93%
Wk 7
100%
Wk 8
Taper
Phase 1
Foundation
Weeks 1–2 · 60–65%
Phase 2
Volume Build
Weeks 3–4 · 70–80%
Phase 3
Race Intensity
Weeks 5–6 · 85–95%
Phase 4
Peak + Taper
Weeks 7–8 · 100%→taper
Wk 1 Foundation
Wk 2 Foundation
Wk 3 Volume
Wk 4 Volume
Wk 5 Intensity
Wk 6 Intensity
Wk 7 Peak
Wk 8 Taper
Phase 1 — Foundation · Week 1 of 8 — Movement quality, station technique, pacing. Loads at 60–65% race weight. Build aerobic base with Zone 2 and introduce anaerobic threshold work.
TUE AM — HyroxStation Technique + Short Intervals60 min⌄
Warm-Up (10 min)
  • Row 3 min easy + SkiErg 2 min easy
  • Dynamic movement prep — hip swings, arm circles, squats ×15 · 2×100m easy jog
Station Skill Work (20 min)
  • SkiErg: 3×150m — pull mechanics and hip hinge. Rest 90 sec
  • Sled Push: 3×20m light — foot position and drive angle. Rest 2 min
  • Sled Pull: 3×20m — body angle, short steps, rope tension. Rest 2 min
  • Wall Balls: 3×10 — squat depth, hip drive, target hit. Rest 90 sec
EMOM 20 min — 4 Rounds × 5 Stations
  • Min 1: SkiErg 150m · Min 2: Row 150m · Min 3: Burpee BJ 8 reps
  • Min 4: Farmers Carry 50m · Min 5: Wall Balls 12 reps · Repeat ×4
Load: 60–65% race weight · Farmers: Men 2×16kg/Women 2×12kg · Wall Balls: Men 9kg/Women 6kg
Cool-Down (10 min)
  • Easy 5 min walk or row · Full body stretch · Hip flexor, lat, wrist
TUE PM — AnaerobicRunning Intervals — Threshold Introduction35 min⌄
Warm-Up (8 min)
  • 5 min easy jog · 3×50m strides at building pace
Main Set — 6×400m
  • 6×400m at 85% effort · rest 90 sec walk between each
  • Target: consistent splits — first and last within 5 sec of each other
Cool-Down (5 min)
  • Easy walk · calf and hip flexor stretch
THU AM — HyroxRun + Station Combinations60 min⌄
Warm-Up (10 min)
  • 2 min easy row · dynamic movement prep · 2×200m easy run
3 Rounds — Run + Station Intervals
  • 400m run → SkiErg 300m → 400m run → Row 300m → Rest 2 min = 1 round
  • Focus: pace management between run and station. Don't sprint the runs.
  • Record run splits and machine times for future comparison
Run: Comfortable 5K effort · Machine: 70% effort
Station Finisher (10 min)
  • 2 rounds: Sandbag Lunges 25m + Farmers Carry 25m + Burpee BJ 8 reps · Rest 90 sec
Zone 2 — 2× This WeekMon PM + Wed PM — Easy Aerobic Base40–45 min each⌄
Zone 2 Protocol
  • 40–45 min continuous easy effort — run, row, or bike · HR 60–70% max
  • No intervals, no surges — pure aerobic base development. Do not skip these.
Phase 1 — Foundation · Week 2 of 8 — Add 1 EMOM round and all 8 stations. Mini race simulation Thursday. Anaerobic: Row + Ski threshold intervals. Zone 2 builds to 50 min.
TUE AM — HyroxFull Station EMOM — All 8 Movements60 min⌄
EMOM 24 min — 3 Rounds × 8 Stations
  • Min 1: SkiErg 175m · Min 2: Sled Push 25m · Min 3: Sled Pull 25m · Min 4: Burpee BJ 9
  • Min 5: Row 175m · Min 6: Farmers 50m · Min 7: Sandbag 20m · Min 8: Wall Balls 13 · Repeat ×3
Load: 65% · Sled Push Men 65kg/Women 50kg · Sled Pull Men 50kg/Women 35kg
Transition Practice (10 min)
  • 400m run → SkiErg 250m → 400m run → Row 250m · Record HR response run-to-machine
TUE PM — AnaerobicRow + SkiErg Threshold Intervals35 min⌄
Main Set — 5 Rounds
  • Row 500m at 85% → rest 60 sec → SkiErg 400m at 85% → rest 90 sec = 1 round · 5 rounds total
  • Target: consistent splits across all rounds, less than 5 sec variance
THU AM — HyroxMini Race Simulation — 4 Stations60 min⌄
Mini Race Sim — 2 Rounds
  • 800m run → SkiErg 500m → 800m run → Sled Push 50m → 800m run → Row 500m → 800m run → Wall Balls 20
  • Rest 4 min between rounds · Round 2 within 60 sec of Round 1 = good pacing
Load: 65% · Run: Sustainable race effort
Zone 2 — 2× This WeekMon PM + Wed PM + Sat50 min each⌄
Zone 2 Protocol
  • 50 min continuous easy effort — +10 min vs Week 1 · HR 60–70% max
Phase 2 — Volume Build · Week 3 of 8 — Load 70–75%. EMOM grows to 4 rounds. First 6-station race simulation Thursday. Anaerobic: mixed run + row + ski. Zone 2: 55 min.
TUE AM — HyroxRace-Pace EMOM — 4 Rounds × 8 Stations65 min⌄
EMOM 32 min
  • Min 1: SkiErg 200m · Min 2: Sled Push 25m · Min 3: Sled Pull 25m · Min 4: Burpee BJ 10
  • Min 5: Row 200m · Min 6: Farmers 50m · Min 7: Sandbag 25m · Min 8: Wall Balls 15 · Repeat ×4
Load: 70–75% · Sled Push Men 75kg/Women 58kg · Sled Pull Men 55kg/Women 40kg
Run Finisher (12 min)
  • 4×400m at race pace · 60 sec rest · record splits — race-pace benchmark
TUE PM — AnaerobicMixed Modal — Run + Row + Ski40 min⌄
Main Set — 4 Rounds
  • 400m run at 90% → 250m row at 90% → 250m ski at 90% → rest 2 min = 1 round · 4 rounds total
  • Resist going hard in Round 1 — consistent effort across all rounds
THU AM — Hyrox6-Station Race Simulation65 min⌄
6-Station Continuous — Record Total Time
  • 1km run → SkiErg 750m → 1km run → Sled Push 50m → 1km run → Burpee BJ 40m
  • 1km run → Row 750m → 1km run → Farmers 200m → 1km run → Wall Balls 50 · No rest.
Load: 70–75% · Run: Race pace — 1km splits should feel hard but repeatable
Zone 2 — 2× This WeekMon PM + Wed PM + Sat Long55 min each⌄
Zone 2 Protocol
  • 55 min continuous · run, row, or bike · HR 60–70% max · alternate modalities
Phase 2 — Volume Build · Week 4 of 8 — Load 75–80%. Peak volume week. Tuesday alternates 200m runs with stations. Thursday is FIRST FULL race simulation — record Benchmark 1. Anaerobic: 5×800m. Zone 2: 60 min.
TUE AM — HyroxRun-to-Station EMOM — Race Transitions65 min⌄
EMOM 30 min — Alternating Run + Station
  • Odd minutes: 200m run at race pace
  • Even minutes: Station AMRAP — SkiErg → Sled Push → Sled Pull → Burpee BJ → Row → Farmers → Sandbag → Wall Balls
  • Min 18–30: Repeat stations 1–7 at +10% volume
Load: 75–80% race weight
TUE PM — Anaerobic800m Run Repeats — Lactate Threshold40 min⌄
Main Set — 5×800m
  • 5×800m at 10K race pace · rest 2 min between each · record every split
THU AM — Hyrox⭐ Full Race Simulation — Benchmark 170 min⌄
All 8 Stations — Record Total Time
  • 1km run → SkiErg 1000m → 1km run → Sled Push 50m → 1km run → Sled Pull 50m
  • 1km run → Burpee BJ 80m → 1km run → Row 1000m → 1km run → Farmers 200m
  • 1km run → Sandbag 100m → 1km run → Wall Balls 100 · RECORD TIME — Benchmark 1
Load: 75–80% · Pacing: conservative first 4 runs, build runs 5–8
Zone 2 — 2× This WeekMon PM + Wed PM + Sat Long60 min each⌄
Zone 2 Protocol
  • 60 min · Saturday: 60 min outdoor easy run · Monday after Thursday sim = active recovery, keep easy
Phase 3 — Race Intensity · Week 5 of 8 — Load 85–90%. Station power and speed work Tuesday. 3/4 race simulation Thursday. Anaerobic: 5×1km at exact Hyrox run pace. Zone 2: 60 min.
TUE AM — HyroxStation Power + Speed Work65 min⌄
Power Sets (25 min)
  • SkiErg: 5×200m max effort · 45 sec rest (target sub-50 sec)
  • Sled Push: 5×50m at race weight +10% · 2 min rest
  • Row: 5×200m max effort · 45 sec rest (target sub-50 sec)
Load: 85–90% · Sled Push Men 88–92kg/Women 68–72kg
Endurance Circuit — 3 Rounds
  • Burpee BJ 12 + Farmers 50m + Sandbag 25m + Wall Balls 18 · Rest 90 sec
TUE PM — AnaerobicRace-Pace 1km Repeats40 min⌄
Main Set — 5×1km at Hyrox Race Pace
  • 5×1km at target race pace · rest 90 sec between each · replicates exact Hyrox run distance
  • All 5 reps within 10 sec of each other — race-day consistency
THU AM — Hyrox3/4 Race Simulation — 6 Stations + Finisher70 min⌄
6-Station Sim + Finisher
  • 1km run → SkiErg 1000m → 1km run → Sled Push 50m → 1km run → Sled Pull 50m
  • 1km run → Burpee BJ 80m → 1km run → Row 1000m → 1km run → Farmers 200m
  • Finisher (no rest): Sandbag 100m + Wall Balls 50 reps · Compare to Week 4 6-station time
Load: 85–90% · Run pace: true race pace · this should hurt by station 5
Zone 2 — 2× This WeekMon PM + Wed PM + Sat Long60–65 min each⌄
Zone 2 Protocol
  • 60 min each · Saturday: 65 min easy run · strictly conversational — no HR spikes
Phase 3 — Race Intensity · Week 6 of 8 — Peak intensity. Load 90–95%. Hardest EMOM of the program Tuesday. Second full race simulation Thursday — compare to Week 4. Target 5–8 min improvement. Zone 2 peaks at 70 min.
TUE AM — HyroxPeak Intensity EMOM — Near Race Weight65 min⌄
EMOM 32 min — 4 Rounds at Peak Load
  • Min 1: SkiErg 220m · Min 2: Sled Push 25m RACE WEIGHT · Min 3: Sled Pull 25m · Min 4: Burpee BJ 12
  • Min 5: Row 220m · Min 6: Farmers RACE WEIGHT · Min 7: Sandbag 25m · Min 8: Wall Balls 18 · Repeat ×4
Load: 90–95% · Sled Push Men 95–100kg/Women 72–76kg · Farmers Men 2×24kg/Women 2×16kg
Run Intervals (12 min)
  • 4×400m at 5K pace · 60 sec rest · max speed — build leg turnover
TUE PM — AnaerobicTabata — SkiErg + Row + Run35 min⌄
Main Set
  • SkiErg: 8 rounds × 20 sec max / 10 sec rest = 4 min · rest 3 min
  • Row: 8 rounds × 20 sec max / 10 sec rest = 4 min · rest 3 min
  • 5×200m run at 95% · 45 sec rest · record total meters — peak anaerobic output
THU AM — Hyrox⭐ Full Race Simulation — Benchmark 275 min⌄
All 8 Stations — Max Effort
  • 1km run → SkiErg 1000m → 1km run → Sled Push 50m → 1km run → Sled Pull 50m
  • 1km run → Burpee BJ 80m → 1km run → Row 1000m → 1km run → Farmers 200m
  • 1km run → Sandbag 100m → 1km run → Wall Balls 100 · RECORD — target 5–8 min vs Week 4
Load: 90–95% race weight · Full race pace from start to finish · Benchmark 2
Zone 2 — 2× This WeekMon PM + Wed PM + Sat Long60–70 min each⌄
Zone 2 Protocol
  • 60 min each · Saturday: 70 min outdoor run — longest Zone 2 of the program
  • Monday Zone 2 = essential active recovery after Tuesday peak intensity
Phase 4 — Peak · Week 7 of 8 — Full race weight (100%). Final peak loading Tuesday. Personal best attempt Thursday. Anaerobic volume reduces. Zone 2 drops to 50 min. Taper begins.
TUE AM — HyroxPeak Loading — Full Race Weight EMOM60 min⌄
EMOM 24 min — 3 Rounds at Full Race Weight
  • Min 1: SkiErg 230m · Min 2: Sled Push 25m · Min 3: Sled Pull 25m · Min 4: Burpee BJ 12
  • Min 5: Row 230m · Min 6: Farmers 50m · Min 7: Sandbag 25m · Min 8: Wall Balls 20 · Repeat ×3
  • Only 3 rounds — preserve freshness for Thursday
FULL RACE WEIGHT: Sled Push Men 102kg/Women 78kg · Sled Pull Men 78kg/Women 54kg · Farmers Men 2×24kg/Women 2×16kg
Run Sharpening (15 min)
  • 6×200m at 95% · 30 sec rest · sharp, fast, confident
TUE PM — AnaerobicShort Sharp Intervals — Speed Maintenance30 min⌄
Reduced Volume, Maintained Intensity
  • 6×200m run at 95% · 90 sec rest · SkiErg: 4×150m max · Row: 4×150m max
  • Volume down vs Week 6. Speed maintained. Sharpen without accumulating fatigue.
THU AM — Hyrox⭐ Peak Race Simulation — Personal Best75 min⌄
Full Race — Full Race Weight, Max Effort
  • 1km run → SkiErg 1000m → 1km run → Sled Push 50m → 1km run → Sled Pull 50m
  • 1km run → Burpee BJ 80m → 1km run → Row 1000m → 1km run → Farmers 200m
  • 1km run → Sandbag 100m → 1km run → Wall Balls 100 · PERSONAL BEST ATTEMPT
  • Race strategy: conservative first 3km · build stations 4–6 · empty the tank stations 7–8
FULL RACE WEIGHT throughout · Target sub-75 min · Benchmark 3
Zone 2 — ReducedMon PM + Wed PM — Taper Begins50 min each⌄
Zone 2 Protocol
  • 50 min each — reduced from Week 6 · Saturday: 50 min easy or full rest
Phase 4 — Race Week Taper · Week 8 of 8 — Minimal volume. Maximum sharpness. Trust 7 weeks of training. Light activation Tuesday. Pre-race prep Thursday only. No hard effort after Wednesday. Race day is yours.
TUE AM — HyroxSharpening Session — Light Touch on All Stations45 min⌄
Station Touch-Up (25 min)
  • All 8 stations × 1 set at 60% — technique and feel only · goal: sharp, not tired
  • 4×100m at race pace — confirm legs feel fast and ready
TUE PM — Final AnaerobicMini Sharpener — 20 Minutes Max20 min⌄
Final Session
  • 4×200m run at race pace · 2 min rest · SkiErg: 3×100m · Row: 3×100m
  • Last hard effort before race day. Walk away feeling fast — not tired.
THU — Pre-Race ActivationLight Movement + Race Week Checklist30 min⌄
Activation Only
  • 15 min easy movement · 4 stations at 40% — mental rehearsal · 2×200m at race pace
  • No intensity. No AMRAP. Wake the body up and stay sharp.
Race Week Checklist
  • Carb-load 2–3 days before · 8+ hours sleep nightly · Hydrate well
  • Reduce fiber day before · Equipment check: shoes, race belt, hydration
  • Race strategy: conservative start → build mid-race → empty the tank on stations 7–8
  • Trust 7 weeks of preparation. The work is done. Now race.
Zone 2 — MinimalMonday Only — 30 Min Easy30 min max⌄
Race Week Zone 2
  • Monday only: 30 min easy row or walk · HR below 65% max · No Zone 2 after Monday
Who This Is For

Built For Athletes
Who Are Ready.

✓
Intermediate Athletes6+ months of consistent training and a solid fitness base to build from.
✓
First-Time Hyrox RacersYou've signed up and need a structured, progressive plan to get there prepared.
✓
Return Racers Chasing a PRYou've done Hyrox and want a focused program to significantly improve your time.
✓
Faith-Driven AthletesYou want training that honors God and sees physical discipline as worship.
✓
Strength Athletes Adding CardioYou've got strength but need the aerobic engine Hyrox demands.
✓
Anyone Who Wants a Real PlanTired of guessing — ready for a complete, professional race-prep system.

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  • Full access to a coached Hyrox training session
  • Personalized scaling for your current fitness level
  • Community of driven, faith-centered athletes
  • Expert technique coaching on all 8 Hyrox stations
  • No contracts · No pressure · Just training
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1630 91st Ave NE, Suite 108 · Blaine, MN 55449

The Race Won't Wait.
Neither Should You.

Eight weeks from now you could be crossing a Hyrox finish line stronger than you've ever been. It starts with one session. It starts today.

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"I have fought the good fight, I have finished the race, I have kept the faith." — 2 Timothy 4:7
Train Hard · Stand Firm · Walk Worthy · Blaine, MN 55449
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