Origin Series Programming

HYROX doesn’t have an off-season. You do.
Too many athletes change their training because the World Championships have finished, rather than because their race calendar demands it.
The reality is that fewer than 1% of HYROX competitors make it to Worlds. Most people are training for races throughout the year, all at different times.
Your training should be periodised around:
✔️ Your race date
✔️ Your current fitness
✔️ Your strengths and weaknesses
✔️ Your experience level
That means your “off-season” could be completely different to someone else’s.
Smart programming isn’t about copying what everyone else is doing. It’s about following a plan that’s built around you.
That’s exactly how we build every Origin Series programme.

Don’t train for the HYROX season. Train for your season.

StrengthAndConditioning HybridTraining OriginSeries

Hyrox Birmingham tickets go on sale this week, and we’ve got 5 months to prepare for race day.

Your success in Birmingham will largely depend on how you approach the next 5 months.

The athletes who make the best long-term progress aren’t always the ones doing high-intensity training every day. More often, they’re the ones who stay the most consistent over time.

Over the next 5 months, your job is to manage stress as well as possible.

Stress comes in many forms, but your body doesn’t know the difference between work stress, relationship stress, poor sleep, financial pressure, or training stress — it just knows stress.

Most people are already juggling:

* Work

* Relationships

* Finances

* Poor sleep

* Family responsibilities

And for most people, those things will always take priority over training.

That means adding training stress on top of an already demanding lifestyle can either support your progress… or completely derail it.

The biggest mistake we see is people with full-time jobs, lower training age, families to support, and real-life responsibilities trying to copy programmes used by Hyrox Elite 15 athletes.

The reality is: you probably don’t need double-threshold days or 20-hour training weeks to make serious progress in Hyrox.

What you do need is a programme that considers:

* Your lifestyle

* Your ability to recover

* Your current fitness level

* The amount of training stress you can actually adapt to

Training 20 hours a week might teach you a lot about hardship and grit, but for most people it also comes with a cost:

* Injury

* Fatigue

* Burnout

And all of those things will ruin consistency — which ultimately ruins progress.

This year, follow a structured programme that helps you get fitter and stronger for race day, while still accounting for the other stresses in your life.

Train hard. Recover well. Stay consistent.

ATHX competitions are getting closer and closer. Make sure you are ready with our 12 week ATHX specific programme.

Your next Hyrox workout

AMRAP 16
10-20-30-40-50…
Cal Bike Erg
25m Sled Push

AMRAP 16
10-20-30-40-50…
Cal Ski
Sandbag Lunge Steps

AMRAP 16
10-20-30-40-50…
Cal Row
Wall Balls

Recently, we ran a 6 week online nutrition course which was aimed at increase people’s knowledge around nutrition to help make better decisions based on their training goals.
Here’s a few key take home points that may help you, regardless of your training goals.

Our next nutrition course dates will be live soon

Training for ATHX?
Try this workout taken from our brand new ATHX 12 week programme.

All DB and sandbag movements to be performed with your category weight

Competing in ATHX in 2926?
Our brand new updated programme launches Monday, containing everything you need to enter the floor confident on game day.
- 12 weeks of progressive training specifically focusing on all components of the 2026 ATHX comp
- options for all category levels

We have some new and updated programmes coming out in the next couple of weeks.
We’re kicking things off with a new ATHX programme to fit the new format and movement changes for 2026.
We also have a new and updated Hyrox programme to help hit that PB in your races this year.

More info on both these programmes and other programmes to come later this week

A New 6 week Hybrid Programme.
This will available from 4th Jan and is the exactly programme will be following for the next 6 weeks.
It combines 3 main strength days with running days and conditioning style workouts using ergs and other conditioning objects (KBs, DBs etc).
If you need something to get you into a good routine of training this year this is perfect. A great combination of strength and fitness for all levels