Total cost: $67.00

Hyrox PFT Prep: 5-Weeks

5 Weeks

Why Purchase

5-Week HYROX PFT Prep Program Ready to crush the HYROX Physical Fitness Test? This 5-week program is built to take you from training to test-ready with a proven system that blends strength training, conditioning intervals, and full PFT simulations. You’ll train on a 4-day split that covers ev... more

5-Week HYROX PFT Prep Program

Ready to crush the HYROX Physical Fitness Test? This 5-week program is built to take you from training to test-ready with a proven system that blends strength training, conditioning intervals, and full PFT simulations.

You’ll train on a 4-day split that covers every aspect of performance:
✅ Strength sessions to build the power and endurance your body needs
✅ HYROX-style conditioning intervals to sharpen your engine
✅ Optional Zone 2 cardio for recovery and aerobic base
✅ Weekly PFT simulations to dial in pacing, transitions, and test-day strategy

Each week progresses in volume and intensity, leading into a Week 5 taper and peak so you’re fresh, confident, and ready to go all-out. By the end, you’ll have the strength, stamina, and mental edge to dominate the HYROX PFT.

If you’re ready to test yourself, step up, and perform at your best — this is your plan.

Purchase Plan

Total cost: $67.00

Hyrox PFT Prep: 5-Weeks

5 Weeks

Hyrox PFT Prep: 5-Weeks

5 Weeks

Why Purchase

5-Week HYROX PFT Prep Program

If you’re ready to test yourself, step up, and perform at your best — this is your plan.

Monday
Tuesday
Wednesday
Thursday
Friday

Notes for Week 1, Day 1

🔥 Welcome to the HYROX PFT Prep Program!

Over the next 5 weeks, you’re going to train like an athlete, sharpen your strength, and push your endurance to new levels. This program is designed to prepare you for every element of the HYROX PFT — from the 1k runs to the burpee broad jumps, wall balls, and everything in between.

You’ll get stronger, faster, and more confident each week as you build the grit and stamina it takes to dominate test day. Show up with consistency, give your best effort, and trust the process — by the end of these 5 weeks, you’ll be ready to step into the PFT knowing you’ve done the work.

We have a 4 (optional 5th) day split
-Day 1: Full Body Strength
-Day 2: Hyrox Conditioning
-Day 3: OPTIONAL Zone 2 Run
-Day 4: Full Body Strength
-Day 5: Hyrox PFT Simulation

Let’s lock in, lean into the challenge, and get after it. 🚀
Your prep starts now!

Any questions message us @xpandyourlimits on IG for more!

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	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for Warm-Up This is your warm-up. Take time to slowly work throughout the range of motion and get body warmed up.							Warm-Up -- 1 rds
	5 Min Walk/Bike Very Easy	5 Min Walk/Bike 1 sets, 00:05:00	1	00:05:00			--:--	Warm-Up -- 1 rds
easy and conversational. The goal is to get your heart rate up slightly and your body warm, not to push intensity yet.
	Banded Hip Flexor Stretch	Banded Hip Flexor Stretch 1 sets, 00:00:30	1	00:00:30	--		--:--	Warm-Up -- 1 rds
Setup: Anchor a resistance band low (bottom of a rig, squat rack, or heavy object). Step one leg into the band and loop it high around your upper thigh (right where your leg meets your hip). Face away from the anchor point and step that leg forward into a lunge position so the band is pulling your hip backward. Stretch: Tuck your pelvis under (posterior tilt) and squeeze your glute on the banded leg. Shift your weight forward slightly until you feel a deep stretch through the front of your hip. Hold for 30–60 seconds each side. Option to raise the same-side arm overhead and slightly lean away to intensify the stretch. Cue: Keep the ribcage down and glute engaged — don’t just dump into the front of the hip. Let the band assist in opening up the hip joint.
	-- --	Glute Bridges 1 sets, 15 reps	1		15		--:--	Warm-Up -- 1 rds
Feet are hip width and whole foot planted Squeeze glutes at bottom first to create that mind-muscle connection. Slowly rise hips to the sky by focusing on glutes being the main mover
	-- --	Shoulder Blackburns 1 sets, 10 reps	1	--:--:--	10		--:--	Warm-Up -- 1 rds
Setup: Lie face down on the floor (or a bench for more range). Extend your arms straight overhead, palms facing down, forehead resting on the floor. Keep your feet down and glutes lightly engaged. Movement: Lift your arms slightly off the ground (just a few inches). Move your arms slowly in a big arc — from overhead (like an "I") to a "W" position (elbows bent, pulled down and back). Squeeze your shoulder blades together as you bring them down. Reverse the motion slowly, returning to the overhead position. Form Tips: Keep your chest down — don’t arch your back. Move slowly with control, squeezing your shoulder blades at the bottom. Focus on quality over speed — it's a mobility + stability drill. Cue: "Lift, squeeze, and move slow — control every inch through your shoulders and back."
	-- --	Prayer Stretch 1 sets, 00:01:00	1	00:01:00			--:--	Warm-Up -- 1 rds
	-- --	Squat to Stand 1 sets, 5 reps	1		5		--:--	Warm-Up -- 1 rds
Begin in standing position with feet hip width or a little wider. Touch toes with keeping hips high (hamstring stretch). Slowly sink hips to the ground in a squat position. Raise both hands and stand up.
	-- --	Barbell Back Squat 4 sets, 8,8,6,6 reps, 02:00 rest	4		8,8,6,6	--	02:00
Percentage of Box Squat 1-Rep Max: Set 1: 60%, Set 2: 60%, Set 3: 65%, Set 4: 65% Warm up gradually to your first working weight for 8 reps — no need to rush. This is Week 1, and we’ll be progressing your weights each week over the next 5 weeks. 🔹 Set Breakdown: 2 sets x 8 reps at (~60% of your estimated 1-rep max) 2 sets x 6 reps at (~65% of your estimated 1-rep max) As you drop reps from 10 to 8, your weight should increase slightly. Don’t be afraid to challenge yourself — but keep form locked in. ✅ Pro Tip: Write your weights down. This is the baseline — we’ll build from here! Focus on hands being in a comfortable position (it varies person to person). Get feet in squat position with finding neutral. Set up feet with digging them in the ground and "spreading the floor." This will lead to your knees being rotated out and outside hips engaged. Slowly sit back like you're sitting a chair with keeping back neutral and bending at your hips/knees. Allow tension and focus be in hips. Drive up through your feet and focus on glutes being the main driver. Breathe in at the top, brace on the way down, and breathe out as you come back up.
Notes for Superset A This is a superset, so you will do each exercise back to back followed by a 90s rest between.							Superset A -- 4 rds
	-- --	Single Arm Overhead Press 4 sets, 12 reps	4		12	--	--:--	Superset A -- 4 rds
Start seated with your back against the bench and feet firmly planted on the ground. Keep your core braced to prevent arching through your lower back — think of pulling your ribs down and locking your body in place. Begin with the dumbbell at shoulder height, palm facing forward. As you press upward, drive the weight straight above your shoulder (not out in front), keeping your elbow slightly in front of your body — not flared out. Pause briefly at the top with your arm fully extended but not locked, then lower the dumbbell with control back to the start. Keep your non-working arm tight to your side or on your core for added stability. This movement is as much about control and stability as it is about pressing power.
	-- --	Split Leg Bulgarian 4 sets, 8 reps, 01:30 rest	4		8	--	01:30	Superset A -- 4 rds
Focus on quality movement here. Start with one leg on the bench (flat foot on) and other leg in front. Focus on slowly & controll med motion down with drive mainly by the GLUTE on the way up! Breathe out as you drive up.
Notes for Superset B This is a superset, so you will do each exercise back to back followed by a 90s rest between.							Superset B -- 3 rds
	Triceps Push-Ups	Triceps Push-Ups 3 sets, 12 reps	3	--:--:--	12	--	--:--	Superset B -- 3 rds
Setup: Start in a high plank position: hands directly under your shoulders, body in a straight line from head to heels. Feet can be together or slightly apart for balance. Keep your elbows close to your body — not flared out. Movement: Lower your chest toward the floor by bending your elbows straight back, hugging your ribs. Keep your core tight and hips in line (no sagging or piking). Press back up through your palms, extending your arms fully at the top. Form Tips: Think quality over depth — don’t compromise elbow positioning for range. Modify by dropping to knees if needed, keeping a strong core. Elbows should stay tight — that’s what lights up the triceps. Cue: "Elbows tight, core tight, push through the triceps."
	-- --	Adductor Plank Up-Downs 3 sets, 15 reps, 01:30 rest	3	--:--:--	15	--	01:30	Superset B -- 3 rds
Setup: Start in a side plank position with your top foot on a bench or elevated surface and bottom leg lifted off the floor, hanging underneath. Elbow is stacked under the shoulder, body in a straight line. Movement: From the side plank, lower your hips slightly toward the ground (controlled), then lift back up by engaging your inner thigh (adductor) and obliques. Keep the bottom leg floating — don’t let it touch the ground. Form Tips: Keep your chest open and hips stacked (don’t rotate forward or backward). Drive through your top leg’s inner thigh — that’s the key working muscle. Don’t rush — it’s all about controlled movement. Cue: "Lift through your inner thigh and oblique — slow, steady, and strong."
Notes for Finisher This is the finisher, so go give it all you have!							Finisher -- 2 rds
	-- --	Bodyweight Walking Lunges 1 sets, 100 reps	1		100		--:--	Finisher -- 2 rds
Yes, that is 100 total - you got this!

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Workout Plan Summary

5-Week HYROX PFT Prep Program

If you’re ready to test yourself, step up, and perform at your best — this is your plan.

Day 2: Hyrox Conditioning Intervals

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Notes for Week 1, Day 2

This HYROX conditioning interval is built to mimic the grind of the PFT while teaching you how to pace under fatigue. The run and row will spike your heart rate, the burpee broad jumps challenge power and efficiency, and the push-ups and wall balls test your upper body endurance when you’re already tired.

Focus on smooth, controlled pacing — you want to push hard, but not so hard you can’t sustain for all 3 rounds. Use the 2:30 rest to reset your breathing and prepare to attack the next round with intent. By the end, you’ll know exactly what it feels like to dig deep and stay composed — a skill that will carry over directly to PFT test day.

Run 800m
20 Burpee Broad Jumps
Row 800m
15 HR Push-Ups
40 Wall Balls
👉 Rest 2:30 — Repeat 3 rounds

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	Exercise	Sets	Distance	Time	Reps	Weight	Rest
Notes for Warm-Up This is your warm-up. Take time to slowly work throughout the range of motion and get body warmed up.								Warm-Up -- 2 rds
	Cat Cow	Cat Cow 2 sets, 8 reps	2			8		--:--	Warm-Up -- 2 rds
Start in quadruped position (on hands and knees). Breathe in and dip belly low to the ground. Breathe out while pushing the ground away and big arch. Focus on slow/controlled motion. Tempo: 1-3-1-0
	Walking Quad Pulls	Walking Quad Pulls 2 sets, 0.00 mi ,	2	15 ft		--		--:--	Warm-Up -- 2 rds
When performing the walking quad pull, keep your chest tall and your core engaged to help maintain balance as you move. Focus on a controlled motion—avoid yanking your ankle, and instead gently pull it toward your glute to feel a solid stretch through the front of your thigh. Be intentional with each step, moving slowly and purposefully to maximize mobility and balance.
	Walking Hamstring Dips	Walking Hamstring Dips 2 sets, 0.02 mi ,	2	105 ft	--:--:--	--		--:--	Warm-Up -- 2 rds
When doing hamstring scoops, keep your chest lifted and back flat as you hinge at the hips, reaching your arms down in a scooping motion toward your front heel. Step forward with one leg and flex your foot so your toes point up, keeping that leg straight as you lower into the stretch. Avoid rounding your back or rushing the movement—go slowly and feel the stretch through your hamstring. Use your arms to gently "scoop" past your foot, then stand tall before switching sides. Stay controlled and intentional with each step to activate your posterior chain and improve mobility before your workout.
	-- --	Expansive Breaths 2 sets, 5 reps	2	--	--:--:--	5		--:--	Warm-Up -- 2 rds
When practicing expansive breaths, stand tall or sit upright with your shoulders relaxed and spine aligned. Inhale deeply through your nose, allowing your ribcage to expand in all directions—not just your chest, but also your sides and back. Focus on filling your lungs fully, feeling your belly rise without forcing the breath. Exhale slowly and completely through your mouth, releasing tension as your ribs draw inward. Keep your breath smooth and controlled, avoiding shallow or rushed breathing. This intentional breathing helps calm your nervous system, increase oxygen flow, and ground your focus before movement or moments of stress.
Notes for Hyrox Conditioning Intervals This HYROX conditioning interval is built to mimic the grind of the PFT while teaching you how to pace under fatigue. The run and row will spike your heart rate, the burpee broad jumps challenge power and efficiency, and the push-ups and wall balls test your upper body endurance when you’re already tired. Focus on smooth, controlled pacing — you want to push hard, but not so hard you can’t sustain for all 3 rounds. Use the 2:30 rest to reset your breathing and prepare to attack the next round with intent. By the end, you’ll know exactly what it feels like to dig deep and stay composed — a skill that will carry over directly to PFT test day. Run 800m 20 Burpee Broad Jumps Row 800m 15 HR Push-Ups 40 Wall Balls 👉 Rest 2:30 — Repeat 3 rounds								Hyrox Conditioning Intervals -- 3 rds
	-- --	800m Sprint 1 sets,	1	--	--:--:--	--		--:--	Hyrox Conditioning Intervals -- 3 rds
	-- --	Burpee Broad Jump 1 sets, 20 reps	1	--	--:--:--	20		--:--	Hyrox Conditioning Intervals -- 3 rds
	-- --	Row 1 sets, 0.50 mi ,	1	0.5 mi	--:--:--	--		--:--	Hyrox Conditioning Intervals -- 3 rds
800m Row Setup: Strap your feet in securely with the straps over the widest part of your foot. Grab the handle with an overhand grip, arms extended, torso leaned slightly forward from the hips. Movement Pattern (The Rowing Stroke): Drive – Push through your legs first, keeping arms straight and core tight. Hinge – As your legs extend, lean your torso back slightly (not slouched). Pull – Finish the stroke by pulling the handle into your lower ribs. Recovery – Reverse the motion: arms extend, torso leans forward, knees bend last. Form Tips: Power comes from the legs first, not just the arms. Keep your back flat and core engaged — avoid rounding the spine. Move smoothly and rhythmically, like a wave, not a jerk. Cue: "Legs. Hips. Pull. Then arms. Hips. Legs."
	-- --	Hand Release Push-Ups 1 sets, 15 reps	1	--	--:--:--	15	--	--:--	Hyrox Conditioning Intervals -- 3 rds
	-- --	Wall Ball 1 sets, 40 reps, 02:30 rest	1		--:--:--	40	--	02:30	Hyrox Conditioning Intervals -- 3 rds
Use a 10lb Wallball for this

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Workout Plan Summary

5-Week HYROX PFT Prep Program

If you’re ready to test yourself, step up, and perform at your best — this is your plan.

Recovery Day: Optional Zone 2 Cardio

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Notes for Week 1, Day 3

Today is all about recovery and giving your body the reset it needs. Use this day to walk, stretch, and restore—or, if you’re craving a bit more movement, hit a steady zone 2 cardio session.

The optional session looks like this:
20-minute run

Zone 2 cardio means you’re working at a pace where your breathing is steady, you can still hold a conversation, and you’re not pushing into an intense effort. It’s the “easy” zone that trains your endurance, improves your aerobic base, and helps with recovery. Think sustainable and controlled—not all-out intensity.

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	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Run	Run 1 sets, 00:20:00	1	--	00:20:00	--		--:--
Keep heart rate in zone 2

Exercise

Sets

Distance

Time

Reps

Weight

Rest

Run

1 sets, 00:20:00

00:20:00

--:--

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Workout Plan Summary

5-Week HYROX PFT Prep Program

If you’re ready to test yourself, step up, and perform at your best — this is your plan.

Day 3: Full Body Strength

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Notes for Week 1, Day 4

Today we’re hitting full body — and I want you to approach every movement with purpose. This isn’t just about finishing the workout; it’s about training with intention from your first rep to your last. Slow down the eccentric, feel the full range of motion, and connect your breath to each lift. Ask yourself throughout the session: Am I just moving for the sake of moving, or am I giving myself the chance to truly build strength and capacity? Growth happens when you’re fully present in the process. So lock in, stay focused, and make every rep count.

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	Exercise	Sets
Notes for Warm-Up This is your warm-up. Take time to slowly work throughout the range of motion and get body warmed up.			Warm-Up -- 1 rds
	5 Min Walk/Bike Very Easy	--
easy and conversational. The goal is to get your heart rate up slightly and your body warm, not to push intensity yet.
	Heel on Bench Single Leg Hip Thrust	--
Full, slow range of motion Setup: Sit on the floor with your upper back near a bench or sturdy surface. Place one heel on the bench, with your knee bent at about 90°. Keep the other leg extended straight or hovering just off the ground. Movement: Drive through the heel on the bench to lift your hips toward the ceiling. Squeeze your glutes at the top and pause briefly. Lower back down with control — don’t let your hips drop too fast. Form Tips: Keep core braced and avoid over-arching your lower back. Your body should form a straight line from shoulders to knee at the top. The movement should come from your glutes — not your lower back or hamstring. Cue: "Drive through your heel, lift with your glute, control the drop."
	-- --	--
30s external, 30s internal & repeat for other side External Rotation Wall Stretch Setup: Stand next to a wall and bend your elbow to 90°, placing your forearm vertically against the wall (like a goalpost). Your upper arm should be parallel to the floor. Movement: Slowly rotate your torso away from the wall while keeping your elbow and forearm fixed. You should feel a stretch through your front shoulder and chest. Internal Rotation Wall Stretch Setup: Hold onto a sturdy object behind you with one hand (thumb facing down). Step forward slightly to create tension and stretch through the shoulder. Form Tips: Don’t force the range — ease into it. Keep the neck relaxed and core slightly braced. Breathe deep to help muscles release. Cue: "Pin the elbow, open the chest. For internal: reach behind and let the stretch gently pull you open."
	-- --	--
	-- --	--
Keep your scapulas pulled low -5 I's -5 Y's -5 T's
	-- --	--
Percentage of Barbell Bench 1-Rep Max: Set 1: 60%, Set 2: 60%, Set 3: 65%, Set 4: 65% Warm up gradually to your first working weight for 10 reps — no need to rush. This is Week 1, and we’ll be progressing your weights each week over the next 6 weeks. 🔹 Set Breakdown: 2 sets x 10 reps at (~60% of your estimated 1-rep max) 2 sets x 8 reps at (~65% of your estimated 1-rep max) As you drop reps from 10 to 8, your weight should increase slightly. Don’t be afraid to challenge yourself — but keep form locked in. ✅ Pro Tip: Write your weights down. This is the baseline — we’ll build from here! Keep shoulder blades down and back the entire time. Elbows descend at 45 degree angle rotating elbows toward your body (locks shoulder blades in). Use feet and drive! Breathe in at the top, brace as you descend, breathe out as you press up.
Notes for Superset A This is a superset, so you will do each exercise back to back followed by a 90s rest between.			Superset A -- 4 rds
	-- --	--
If unable to do a pull-up due to access, complete a banded lat pull-down!
	-- --	--
Setup: Sit on the floor with your upper back near a bench or sturdy surface. Place one heel on the bench, with your knee bent at about 90°. Keep the other leg extended straight or hovering just off the ground. Movement: Drive through the heel on the bench to lift your hips toward the ceiling. Squeeze your glutes at the top and pause briefly. Lower back down with control — don’t let your hips drop too fast. Form Tips: Keep core braced and avoid over-arching your lower back. Your body should form a straight line from shoulders to knee at the top. The movement should come from your glutes — not your lower back or hamstring. Cue: "Drive through your heel, lift with your glute, control the drop."
Notes for Superset B This is a superset, so you will do each exercise back to back followed by a 90s rest between.			Superset B -- 3 rds
	DB RDL	--
Start with hips in neutral, ribs down, and feet hip width apart. Keeping a slight bend in knees, slowly sit your hips back while lowering DB to mid-shin. Keep tension in hips and core braced. Once you're at mid-shin squeeze glute and drive back up to standing position via glute. Focus on glute being the main mover, not low back! Breathe in at the top, brace core as you go back down, breathe out as you stand back up.
	-- --	--
Notes for Core/Finisher This is the finisher, so go give it all you have!			Core/Finisher -- 2 rds
	-- --	--
As many reps as you can do - possible - go get it! Setup: Set a barbell in a rack (or use TRX rings/suspension straps) at about waist height. Lie underneath the bar and grab it with an overhand grip, hands just wider than shoulder-width. Body should be straight from head to heels, heels on the ground, core engaged (like a plank). Movement: Pull your chest up toward the bar, squeezing your shoulder blades together. Keep elbows driving back and down (not flaring out wide). Lower yourself back down with control — don’t drop. Form Tips: Keep your body rigid — avoid sagging hips or shrugging shoulders. The higher your feet (or lower the bar), the harder it gets. For beginners, bend your knees or keep the bar higher to reduce difficulty. Cue: "Stay tight, squeeze your back, and row your chest to the bar — not your chin."
	-- --	--
As many reps as you can do in one minute - GO! Keep feet planted with a solid base. Curl at torso and sit up. Slowly come back down with trying to touch every inch of your spine to the floor. Breathe out as you drive up.

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Workout Plan Summary

5-Week HYROX PFT Prep Program

If you’re ready to test yourself, step up, and perform at your best — this is your plan.

Day 4: Hyrox PFT Simulation

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Notes for Week 1, Day 5

This is your HYROX PFT simulation workout — a chance to get familiar with the exact style of effort you’ll face on test day. The movements and distances are scaled down from the full PFT, but the goal here is to practice smart pacing, efficient movement, and mental composure while under fatigue.

The 600m run should feel strong but controlled — think about settling into a rhythm rather than sprinting. The burpee broad jumps will test your explosiveness and force you to stay disciplined with form. Keep your steps consistent and focus on smooth transitions. The lunges will light up your legs, so break them into manageable chunks if needed, but don’t stop moving.

On the row, lock into a steady stroke rate and focus on efficiency — big pulls, controlled breathing. The push-ups will test your upper body endurance, so keep your core tight and pace yourself to avoid failure. Finally, the wall balls will demand full-body stamina. Break them into sets with short breaths in between if needed, but keep your eyes on the target and keep driving.

Your focus today: don’t redline early. Learn how to find that balance between pushing your limits and conserving enough to finish strong. By the end, you’ll have a better sense of your pacing strategy for the full PFT.

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	Exercise	Sets
Notes for Warm-Up This is your warm-up. Take time to slowly work throughout the range of motion and get body warmed up.			Warm-Up -- 2 rds
	Cat Cow	--
Start in quadruped position (on hands and knees). Breathe in and dip belly low to the ground. Breathe out while pushing the ground away and big arch. Focus on slow/controlled motion. Tempo: 1-3-1-0
	Walking Quad Pulls	--
When performing the walking quad pull, keep your chest tall and your core engaged to help maintain balance as you move. Focus on a controlled motion—avoid yanking your ankle, and instead gently pull it toward your glute to feel a solid stretch through the front of your thigh. Be intentional with each step, moving slowly and purposefully to maximize mobility and balance.
	Walking Hamstring Dips	--
When doing hamstring scoops, keep your chest lifted and back flat as you hinge at the hips, reaching your arms down in a scooping motion toward your front heel. Step forward with one leg and flex your foot so your toes point up, keeping that leg straight as you lower into the stretch. Avoid rounding your back or rushing the movement—go slowly and feel the stretch through your hamstring. Use your arms to gently "scoop" past your foot, then stand tall before switching sides. Stay controlled and intentional with each step to activate your posterior chain and improve mobility before your workout.
	-- --	--
When practicing expansive breaths, stand tall or sit upright with your shoulders relaxed and spine aligned. Inhale deeply through your nose, allowing your ribcage to expand in all directions—not just your chest, but also your sides and back. Focus on filling your lungs fully, feeling your belly rise without forcing the breath. Exhale slowly and completely through your mouth, releasing tension as your ribs draw inward. Keep your breath smooth and controlled, avoiding shallow or rushed breathing. This intentional breathing helps calm your nervous system, increase oxygen flow, and ground your focus before movement or moments of stress.
Notes for Hyrox PFT Simulation This is a HYROX PFT simulation. Focus on pacing during this. 600m Run 25 Burpee Broad Jumps 50 Lunges 600m Row 15 HR Push-Ups 50 Wall Balls			Hyrox PFT Simulation -- 1 rds
	-- --	--
	-- --	--
	-- --	--
TOTAL: 50
	-- --	--
600m Row Setup: Strap your feet in securely with the straps over the widest part of your foot. Grab the handle with an overhand grip, arms extended, torso leaned slightly forward from the hips. Movement Pattern (The Rowing Stroke): Drive – Push through your legs first, keeping arms straight and core tight. Hinge – As your legs extend, lean your torso back slightly (not slouched). Pull – Finish the stroke by pulling the handle into your lower ribs. Recovery – Reverse the motion: arms extend, torso leans forward, knees bend last. Form Tips: Power comes from the legs first, not just the arms. Keep your back flat and core engaged — avoid rounding the spine. Move smoothly and rhythmically, like a wave, not a jerk. Cue: "Legs. Hips. Pull. Then arms. Hips. Legs."
	-- --	--
	-- --	--
Do a 10lb wall ball

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Workout Plan Summary

5-Week HYROX PFT Prep Program

If you’re ready to test yourself, step up, and perform at your best — this is your plan.

Purchase Plan

Total cost: $67.00

About Kelsey

Kelsey Lensman

Xpand Your Limits (XYL) is more than just a fitness platform — it's a movement designed to build belief through action. Founded by Kelsey Lensman, XYL empowers women to break past their physical and mental limits through expert coaching, intentional training, and a fiercely supportive community. Our training app delivers structured strength and conditioning workouts, mental edge coaching, and accountability tools that meet women where they are — in the gym, at home, or on the go. Whether you’re a beginner or a seasoned athlete, XYL helps you train with purpose, grow in confidence, and become the woman who doesn’t just chase potential — she lives it.

Hyrox PFT Prep: 5-Weeks

5 Weeks

Why Purchase

Hyrox PFT Prep: 5-Weeks

5 Weeks

Hyrox PFT Prep: 5-Weeks

5 Weeks

Why Purchase

Workout Plan Navigation

Day 1: Full Body Strength

Notes for Week 1, Day 1

Purchase Hyrox PFT Prep: 5-Weeks

Workout Plan Summary

Day 2: Hyrox Conditioning Intervals

Notes for Week 1, Day 2

Purchase Hyrox PFT Prep: 5-Weeks

Workout Plan Summary

Recovery Day: Optional Zone 2 Cardio

Notes for Week 1, Day 3

Purchase Hyrox PFT Prep: 5-Weeks

Workout Plan Summary

Day 3: Full Body Strength

Notes for Week 1, Day 4

Purchase Hyrox PFT Prep: 5-Weeks

Workout Plan Summary

Day 4: Hyrox PFT Simulation

Notes for Week 1, Day 5

Purchase Hyrox PFT Prep: 5-Weeks

Workout Plan Summary

About Kelsey