Hybrid training program · free

The Callus.

8-week hybrid training program for HYROX

No random workouts. No wondering whether you did enough. Five sessions a week, every one of them written down, and every one of them there for a reason.

8weeks
40written sessions
5days a week
$0no app, no signup

Who it is for. You have a race booked inside two months and you can already run 5k without stopping. If you are further out or newer than that, start with the 12-week build instead.

StrengthCompromisedZone 2StationsSimulation
0 of 40 sessions
Week 1 of 8 · Load

Find your honest paces and get the body used to running on tired legs.

0/5

Do not chase numbers this week. You are establishing what you can actually hold, so that weeks 3 to 7 are built on something real.

  1. Mon

    Base strength + grip

    Strength
    60 min
    • Back squat: 4 x 6 at a weight you could do 9 with
    • Romanian deadlift: 3 x 8
    • Strict press: 3 x 8
    • Pull-ups: 4 sets, stop 2 short of failure
    • GRIP: farmer hold, 4 x 45 seconds, as heavy as you can hold
  2. Tue

    First compromised run

    Compromised
    45 min
    • Warm up 10 minutes easy
    • 4 rounds: 400m run, then 20 wall balls, then 400m run
    • Walk 90 seconds between rounds
    • Note your pace on the last 400m. That number matters more than the first.
  3. Thu

    Zone 2

    Zone 2
    40 min
    • 40 minutes easy running, nose-breathing pace
    • You should be able to hold a conversation the whole way
    • If you cannot, you are running it too fast. Slow down.
  4. Fri

    Station technique

    Stations
    50 min
    • Sled push 4 x 25m at race weight, walk back
    • Sled pull 4 x 25m, hand over hand, sit back
    • Burpee broad jumps 4 x 20m, low and rhythmic
    • Farmers carry 4 x 100m unbroken
    • Rest as needed. This is a technique day, not a conditioning day.
  5. Sun

    Long compromised

    Compromised
    60 min
    • 5 rounds: 1km run, then one station
    • Rotate: SkiErg 500m, sled push 50m, burpee broad jumps 40m, row 500m, sandbag lunges 50m
    • Run at 30 seconds per km slower than your 5k pace
    • Aim for even splits across all five runs
Week 2 of 8 · Load

Same shape, more volume. Hold the paces you found in week 1.

If week 1 felt easy, resist adding a sixth session. Add intensity inside the five you have.

  1. Mon

    Base strength + grip

    Strength
    60 min
    • Back squat: 5 x 5, slightly heavier than week 1
    • Romanian deadlift: 3 x 8
    • Strict press: 4 x 6
    • Pull-ups: 4 sets, add weight if you got 10+ last week
    • GRIP: dead hang, 4 x max, then farmer hold 3 x 60 seconds
  2. Tue

    Compromised intervals

    Compromised
    50 min
    • Warm up 10 minutes easy
    • 5 rounds: 400m run, 25 wall balls, 400m run
    • Walk 90 seconds between rounds
    • Break the wall balls into planned sets. Do not go to failure on round 1.
  3. Thu

    Zone 2

    Zone 2
    45 min
    • 45 minutes easy running
    • Same conversational pace as last week
    • This session builds the aerobic base everything else sits on. It is meant to be boring.
  4. Fri

    Station circuit

    Stations
    55 min
    • 3 rounds, moving continuously:
    • SkiErg 500m, sled push 50m, sled pull 50m, 20m burpee broad jumps
    • Rest 3 minutes between rounds
    • Time each round. You want them within 15 seconds of each other.
  5. Sun

    Long compromised

    Compromised
    70 min
    • 6 rounds: 1km run, then one station
    • Rotate through six different stations
    • Same run pace as week 1. If it is drifting slower, the pace was too hot.
Week 3 of 8 · Race pace

Introduce your goal race pace and start timing transitions.

From here on, every week has one session at goal pace with stations attached. Use the pacing calculator to set the number before Tuesday.

  1. Mon

    Strength + grip

    Strength
    55 min
    • Front squat: 4 x 6
    • Deadlift: 4 x 5
    • Push press: 4 x 6
    • Pull-ups: 4 sets
    • GRIP: farmer hold 4 x 60 seconds, then 3 x 40m heavy carry
  2. Tue

    Goal pace + stations

    Compromised
    55 min
    • Warm up 10 minutes
    • 4 rounds: 1km at GOAL RACE PACE, then one station at race weight
    • Time your transition. Target under 40 seconds.
    • If you cannot hold goal pace by round 3, your goal is too fast. Adjust it now, not on race day.
  3. Thu

    Zone 2

    Zone 2
    45 min
    • 45 minutes easy
    • Add 6 x 20 second strides at the end, full recovery between
  4. Fri

    Grip block

    Stations
    50 min
    • This session targets the four grip-limited stations.
    • Sled pull 5 x 50m at race weight
    • Farmers carry 4 x 200m unbroken at race weight
    • Wall balls 4 x 25 unbroken
    • Sandbag lunges 3 x 50m
    • If your hands give out before your legs, that is the point. Note where it happened.
  5. Sun

    Long compromised

    Compromised
    75 min
    • 6 rounds: 1km run, then one station
    • Runs at goal pace plus 10 seconds per km
    • Practise the full transition every time: finish the run, walk in, start work
Week 4 of 8 · Race pace

Hold goal pace deeper into the session. Transitions get timed every round.

Halfway. This is where most people quietly drop the compromised sessions because they are unpleasant. Do not.

  1. Mon

    Strength + grip

    Strength
    55 min
    • Front squat: 4 x 5, heavier
    • Deadlift: 4 x 4
    • Push press: 4 x 5
    • Weighted pull-ups: 4 x 5
    • GRIP: farmer hold 4 x 75 seconds, then dead hang 3 x max
  2. Tue

    Goal pace + stations

    Compromised
    60 min
    • Warm up 10 minutes
    • 5 rounds: 1km at goal pace, then one station at race weight
    • Transition target: under 40 seconds, timed every round
    • Splits should be within 10 seconds of each other across all five
  3. Thu

    Zone 2

    Zone 2
    50 min
    • 50 minutes easy
    • Nothing clever. Recovery is the work.
  4. Fri

    Wall ball + burpee block

    Stations
    50 min
    • The two biggest time sinks in the race, trained together.
    • 5 rounds: 20 wall balls, 20m burpee broad jumps, 200m run
    • Rest 2 minutes between rounds
    • Plan your wall ball sets before you start. 10-6-4 beats 20 and a stall.
  5. Sun

    Long compromised

    Compromised
    80 min
    • 7 rounds: 1km run, then one station
    • Goal pace plus 10 seconds
    • Last two rounds should be your fastest transitions of the day
Week 5 of 8 · Race pace

Full race loads on every station. No more submaximal weights.

Everything from here is at race weight. If a weight is not available to you, use the swaps below rather than going lighter.

  1. Mon

    Strength + grip

    Strength
    50 min
    • Back squat: 5 x 3 heavy
    • Deadlift: 3 x 3 heavy
    • Strict press: 4 x 5
    • Weighted pull-ups: 4 x 4
    • GRIP: farmer hold 5 x 60 seconds at race weight or heavier
  2. Tue

    Goal pace + stations

    Compromised
    60 min
    • 6 rounds: 1km at goal pace, then one station at FULL race weight
    • Transitions under 40 seconds
    • This is the hardest Tuesday of the block so far. Expect it to be ugly.
  3. Thu

    Zone 2

    Zone 2
    50 min
    • 50 minutes easy
    • 8 x 20 second strides at the end
  4. Fri

    Sled block

    Stations
    50 min
    • Sled push 6 x 50m at race weight, walk back as recovery
    • Sled pull 6 x 50m at race weight
    • Stay low on the push. Sit back on the pull.
    • Finish with 3 x 200m farmers carry unbroken
  5. Sun

    Long compromised

    Compromised
    85 min
    • 8 rounds: 1km run, then one station. All eight, in race order.
    • Runs at goal pace plus 15 seconds
    • First time through the whole thing. Do not race it, complete it.
Week 6 of 8 · Peak

The hardest week of the block. Everything at race weight and race pace.

Sleep and food matter more this week than any session in it. If you have to drop something, drop the Friday station block, never the Sunday.

  1. Mon

    Strength maintenance + grip

    Strength
    45 min
    • Back squat: 3 x 3, not to failure
    • Deadlift: 3 x 3
    • Pull-ups: 3 sets
    • GRIP: farmer hold 4 x 60 seconds
    • Volume comes down here. You are maintaining strength, not building it.
  2. Tue

    Goal pace + stations

    Compromised
    60 min
    • 6 rounds: 1km at goal pace, station at race weight
    • Transitions under 35 seconds
    • Even splits. If round 6 is slower than round 1 by more than 15 seconds, you went out hot.
  3. Thu

    Zone 2

    Zone 2
    45 min
    • 45 minutes easy
    • Genuinely easy. You are recovering for Sunday.
  4. Fri

    Short sharp stations

    Stations
    40 min
    • 4 rounds: 500m row, 20m burpee broad jumps, 15 wall balls
    • Rest 2 minutes
    • Keep it short. Sunday is the session that matters this week.
  5. Sun

    Half simulation

    Simulation
    60 min
    • Runs 1 to 4 and stations 1 to 4, at goal race pace, at race weight, with real transitions.
    • SkiErg 1000m, sled push 50m, sled pull 50m, burpee broad jumps 80m
    • Time the whole thing. This is your best predictor so far.
    • Compare against half your goal time. Being over is information, not a verdict.
Week 7 of 8 · Peak

One full simulation, then start backing off.

The simulation is the last hard session of the block. Everything after it is preparation, not fitness.

  1. Mon

    Light strength + grip

    Strength
    40 min
    • Back squat: 3 x 3 at 70%
    • Strict press: 3 x 5
    • Pull-ups: 3 sets, easy
    • GRIP: farmer hold 3 x 45 seconds
    • Nothing near failure. Legs stay fresh for Sunday.
  2. Tue

    Sharpener

    Compromised
    40 min
    • Warm up 10 minutes
    • 3 rounds: 1km at goal pace, one station
    • Short and crisp. You are rehearsing, not building.
  3. Thu

    Zone 2 + strides

    Zone 2
    35 min
    • 35 minutes easy
    • 6 x 20 second strides
    • Finish feeling like you could do more.
  4. Sat

    Full simulation

    Simulation
    105 min
    • The whole race. 8 x 1km runs, all eight stations in order, race weights, real transitions.
    • Run at goal pace. Refuse to beat it on run 1.
    • Time your total and every transition.
    • Whatever this says, it is your honest starting point. Take the number to the Coach and build race week around it.
  5. Sun

    Recovery

    Zone 2
    30 min
    • 30 minutes very easy, or a walk
    • This is the day after the simulation. Do not train it hard.
Week 8 of 8 · Taper

Volume down by half. Intensity light and short. Nothing new.

You cannot get fitter this week. You can absolutely turn up tired. Follow the race-week checklist alongside this.

  1. Mon

    Last real session

    Compromised
    35 min
    • Warm up 10 minutes
    • 3 rounds: 600m at goal pace, 10 wall balls
    • Short, sharp, finished feeling good
  2. Tue

    Easy run

    Zone 2
    25 min
    • 25 minutes easy
    • Nothing else
  3. Thu

    Transition rehearsal

    Stations
    30 min
    • No load. This is purely about the RoxZone.
    • 6 rounds: 200m run, walk to a station, touch it, walk back
    • Rehearse: finish the run, find the station, start work. Under 40 seconds every time.
    • Free time on race day and almost nobody practises it.
  4. Fri

    Shakeout

    Zone 2
    20 min
    • 20 minutes very easy, or complete rest if you feel flat
    • 4 x 15 second strides if you feel good
    • Pack your bag tonight, not tomorrow morning
  5. Sat

    Race day

    Simulation
    • Warm up properly. You start on a run, not a station.
    • Run 1 should feel easy, close to a warm-up.
    • Hold your pace. There is no banking time in this race.
    • Go and execute the plan you already made.

Before you start

Set your pace. From week 3 you run at goal race pace, so you need a number first. The pacing calculator gives you one from your goal finish time. Write it where you will see it on Tuesday.

Do not skip the grip work. It is in every Monday because four of the eight stations are grip-limited, and when grip fades on the sled pull it is still gone at wall balls forty minutes later. It is the first thing people quietly drop.

No sled? No SkiErg?

Sled push / pull

Heavy prowler, a car push on a flat private surface, or a weighted plate on a towel over a smooth floor. If you have none of those, use a steep hill: 20 second uphill effort at maximum drive, walk down.

SkiErg

Rower with a hard 10-stroke start, or 30 seconds of hard battle rope. The point is upper-body aerobic load, not the exact machine.

Wall balls

Any medicine ball and a mark on a wall at the right height. If you have no ball, use a dumbbell thruster for the same rep count.

Farmers carry

Any two matched heavy objects. Dumbbells, kettlebells, or two loaded buckets. Grip is the stimulus, the handle shape barely matters.

Sandbag lunges

A barbell on the back, a heavy backpack, or a weight vest plus a dumbbell held at the chest.

Got 12 weeks instead?

First race, or you want a real step change rather than a sharpen. Same five days a week, but the first four weeks build a base before anything gets hard.

  1. Weeks 1 to 4Base

    Five days a week. Aerobic running, 5 to 8km long runs at moderate pace. Compound strength: squat, deadlift, press, pull-ups. Learn each station's technique unloaded.

  2. Weeks 5 to 8Intensity

    Compromised running enters here and becomes the session that matters most. Run immediately off station work, on tired legs. Add grip endurance: farmer holds, dead hangs, heavy carries.

  3. Weeks 9 to 11Peak

    Race-pace work with full station loads. One near-simulation. Wall balls and burpee broad jumps get dedicated attention, they are where most athletes lose the most time.

  4. Week 12Taper

    Drop volume, keep intensity light and short. Do not test anything new. Practise transitions and know the station order cold.

Run those first four weeks, then start The Callus at week 1. The sessions above are the sharpen; this is the base underneath it.

Why The Callus

A callus is what the work leaves behind. It is the only training metric you can see without a watch, and it forms exactly where this race punishes you: across the base of the fingers, where the rope runs and the carries hang. It is the same line our glove is built around. See the glove →

Make it yours: ask the coach about your week →The last seven days →