Case Study: Preparing a CrossFit Athlete for the Hyrox World Championship

01 Dec


Written by Coach Sam Smith

This case study was written by Sam Smith to provide insight into the process of coaching his client Tim Perez to compete in the Hyrox World Championship.

Metrics:

  • Male
  • 29
  • 5’10’’
  • 185 pounds

Results:

  • 2nd place American male in Pro division
  • 7th place in his age group
  • 10+ minute improvement from first race 5 months prior

Tim decided to compete in a Hyrox qualifier in Texas earlier this summer where he qualified for the US National Championship in Chicago. We decided to go for it and ended up qualifying for the World Championship in Germany. This was a fun process in preparing him for the competition. He was able to take off over 10 minutes from his best time in Texas in less than 5 months.

For those that don’t know, this is what the test/event entails:

Hyrox World Championships

For Time:

1000m Run

1000m Ski Erg

1000m Run

50m Sled Push @ 400lbs

1000m Run

50m Sled Pull @ 300lbs pull by a rope

1000m Run

80m Burpee Broad Jump

1000m Run

1000m Row

1000m Run

400m Farmer’s Walk @ 32kg per hand

1000m Run

200m Sandbag Lunge @ 30kg

1000m Run

100 Wall Ball @ 20lbs to 10’ 

After finishing the US National Championship, we outlined a few priorities for us to focus on over the next 2 and a half months until the World Championships. They were the following:

Priorities:

  1. Running – holding pace especially on the back half
  2. Sled Push / Pull – grinding work; being able to move through these without much trouble
  3. Wall Balls – going big at the end and having the capability to do so

The outline for the build into the World Championships was the following:

3 Week Build Phase (3rd week blended in prep for intense push)

Date: July 5th - July 25th

Monday

AM - Cyclical Repeats (Volume Build)

3 sets @ 85-90%/Sustained Power:

1500m Row

-rest 3 min-

1000m Run

-rest 3 min-

1500m Ski Erg

-rest 3 min-

2500m AB

-rest 3 min-

PM - Snatch Practice (Moderate %) + Pulls + BS (Str End -> Str/Int) + Strongman Intervals w/ Squatting ME

  1. 1 Snatch Pull + 1 Squat Snatch + 1 Snatch Balance + 1 OHS x 8 sets - rest 90 sec - 4 @ 155, 2 @ 165, 2 @ 175 - reset b/t pull and snatch
  2. Snatch Pull; 3 @ 225 x 2 sets + 3 @ 235 x 2 sets - rest as needed
  3. Back Squat; 10 moderately tough reps x 4 sets - rest 2 min b/t sets
  4. 5 sets:

5 Sandbag over Shoulder @ 150#

15 WB @ 30# to 10'

50' Sled Push

15 GHDSU

50' Sled Push

-rest 2 min-

Tuesday

AM - Long EZ Running (60 min) -> Intervals

  1. 45-60 min Run - nice and smooth - Heart Rate below 150 the entire time

PM - Gym Skills + Upper Gym Str + Upper Gym ME + Scap/Grip

  1. 5 rounds - easy:

1/arm KB TGU @ 24kg

1 LLRC to 15'

15-30' HSW

15-30 sec L Sit Hang from Bar

  1. EMOM x 12 minutes:

1st min - 3-5 Strict HSPU to tough deficit on Parallettes @ 30X0

2nd min - 3-5 Strict C2B @ 30X0 - weighted

  1. EMOM x 12 minutes:

1st min - 20 Push Ups + 20 Wtd DU's

2nd min - 15 Pull Ups + 20 Wtd DU's

  1. 3 sets:

100m RA FW @ 80#

100m LA FW @ 80#

-rest as needed-

*Aiming for UB sets

Wednesday

AM - Strongman Session

  1. 5 sets - each for time:

5 DB Burpee @ 80#/hand

15m Sled Pull - tough

10 Burpee BJO - 40" box - use hands to get over

15m Sled Push - tough

5 DB Burpee @ 80#/hand

-rest 2-3 min-

PM - 20 min x 3 (Running + BWT)

20 min AMRAP @ 75-80%:

400m Run

3 RC to 15' w/ legs

20 Hand Release Push Ups

+

5 min rest

+

20 min AMRAP @ 75-80%:

400m Run

10m HSW

20 Walking Lunges

+

5 min rest

+

20 min AMRAP @ 75-80%:

400m Run

20 GHDSU

10 Jumping Air Squats

Thursday

Active Recovery

Friday

AM - Cyclical Repeats (Volume Build)

4 sets @ 85-90%/Sustained Power:

500m Row

200m Run

500m Ski

200m Run

1000m AB

-rest 3-4 min-

PM - Clean Practice (Moderate %) + Pulls + SL (Tough) + Hinge/Core ACC

  1. 1 Clean Pull + 1 Squat Clean + 2 Split Jerk x 8 sets - rest 90 sec - 4 @ 205, 2 @ 215, 2 @ 225 - reset b/t pull and clean
  2. Clean Pull; 3 @ 245 x 2 sets + 3 @ 255 x 2 sets - rest as needed
  3. Double KB Front Rack Walking Lunges; 20 alt reps x 4 sets - rest 60-90 sec - start with 24kg/hand, build if it feels good
  4. 5 sets:

10 Double KB Russian Swings @ 32kg/hand

-into-

50m Sandbag Carry @ 150#

-rest 60-90 sec-

Saturday

Gym Warm Up + Upper CP + Running/BWT Intervals (Longer)

A1. Bottom’s Up Turkish Sit Up; 6-8 / arm x 3 sets - aim to externally rotate shoulder at top of each rep

A2. Side Plank Band Row; 6-8 w/ pause at finish position x 3 sets

  1. 5 sets:

DB Incline Bench Press @ 31X1; 6 tough reps - 45 degree angle here

-rest 60 sec-

DB Torso Row @ 11X1; 6 tough reps / arm

-rest 90 sec-

+

Every 10 min x 4 sets @ 85-90%:

800m Run

5 Burpee RMU

200m Run

5 BMU

3 Week Intensification Phase

Date: July 26th - August 15th 

Monday

AM - IE Cyclical Intervals (Extended)

4 sets @ increasing pace per set:

Against a 10 min clock:

600m Row

1200m AB

600m Ski

*in remaining time:

Running for distance

-rest 4 min-

PM - Snatch (Mod -> High %) + Halting SN DL -> SN DL + BS (Waves; Tough) + Knee Flex ME FT 

  1. 1 Snatch High Pull + 1 Squat Snatch + 1 Snatch Balance every 90 sec x 8 sets - 2 @ 145, 155, 165, 175 - work on driving under the bar with a solid lockout on the SB
  2. Banded Halting Snatch Deadlift; 3 @ 205-225 x 3 sets - rest as needed - draw the bar back with the lats
  3. Back Squat; 6-5-4-6-5-4 - rest as needed - 1st wave - moderate, 2nd wave - tough

*no fails

  1. For Time:

150 DU's

25 Thrusters @ 65#

100 DU's

50 WB @ 30# to 10'

50 DU's

75 Air Squats

Tuesday

AM - Running Intervals (Race Pace Work)

3 sets:

3:00 @ 90%/Tough Pace

1 min @ 50%/Easy Pace

1:30 @ 90%/Tough Pace

1 min @ 50%/Easy Pace

1:00 @ 90%/Tough Pace

1 min @ 50%/Easy Pace

-3 min walk/rest-

90% - around 5:15-5:30 mile pace

50% - really easy

*should be tough but able to repeat the power each set

PM - Gym Skills + Upper CP Density + Upper ME + Scap/Grip

  1. 5 rounds - easy:

1-3 Strict RMU

30' HSW

1 LLRC to 15'

3 Strict HSPU to moderate deficit - UB sets

+

For Time @ strength effort:

12-9-6-3

RA DB Bench Press @ 80#

2-2-2-2

LLRC to 15'

12-9-6-3

LA DB Bench Press @ 80#

2-2-2-2

LLRC to 15'

+

For Time:

10-15-20-25

RA DB Push Press @ 50#

15-15-15-15

Ski Cals @ damper 8

10-15-20-25

LA DB Push Press @ 50#

15-15-15-15

Ski Cals @ damper 8

+

  1. Trap 3 Raise; @ 2115; 5 reps / arm x 3 sets - rest as needed

Wednesday

AM - Strongman Session (FT)

For Time @ strength effort:

10-8-6-4-2

Alt DB Power Snatch @ 100#

GHDSU w/ 20# med ball

RA DB FS @ 100#

GHDSU w/ 20# med ball

LA DB FS @ 100#

-into-

100m Sled Drag - steady grind

PM - 20/15/10 (IE)

20 min AMRAP @ 75%:

500m Row

5 Rounds of Strict Cindy

+

3-5min rest

+

15 min AMRAP @ 85%:

1000m AB

10 OH Walking Lunges @ 75#

10 Bar Facing Burpees

10 HPC to OH @ 75#

+

3-5 min rest

+

10 min AMRAP @ 90-95%:

1.5 mile Run

*in remaining time:

Sled Push - steady grind

Thursday

AR

Friday

AM - IE Cyclical Sets (Shorter to Moderate Length)

8 sets @ increasing per set:

20 Cal AB

20 Cal Row

200m Run

-rest 90 sec-

1st set - 50-60% / EZ

4th set - 80% / Moderate

8th set - 95%/ Hard

PM - Clean Practice (Mod -> High %) + Bending (Tough; Varied) + SL + Core (Varied) + PChain

  1. 1 Squat Clean + 1 FS + 1 Jerk x 9 sets - rest 90 sec - 3 @ 205, 215, 225
  2. Snatch Grip Deadlift @ 11X1; 5-5-5-5 - rest as needed - hips down, chest up, straps ok here
  3. Goblet Cossack Squats; @ 2010; 10 / leg x 3 sets - rest as needed - nice and smooth
  4. For Time:

50 Russian KBS @ 32kg

200m Double KB FR Carry @ 24kg/hand

50 KBS @ 24kg

200m Double KB FR Carry @ 24kg/hand

Saturday

Gym Warm Up + Upper CP + Run/Gym FT (Extended) 

A1. Incline DB Bench Press @ 11X1; 6 tough reps x 3 sets

-rest as needed-

A2. Farmer Walk; 100m @ 80#/hand x 3 sets

-rest as needed-

+

For Time:

1000m Run

-into-

21-15-9

Double KB S2O @ 16kg/hand

3-2-1

RC to 15' w/ legs

-into-

1000m Run

-into-

15-12-9

Double KB S2O @ 24kg/hand

3-2-1

RC to 15' w/ legs

-into-

1000m Run

-into-

12-9-6

Double KB S2O @ 28kg/hand

3-2-1

RC to 15' w/ legs

2 Week Pre-Comp

Date: August 16th - August 29th

Monday

AM - IE Cyclical Intervals (FT)

1000m Row @ 60%

-rest 2 min-

1000m Row @ 75%

-rest 2:30 min-

1000m Row @ 80%

-rest 3 min-

1000m Row @ 90%

-rest 3:30 min-

1000m Row @ 95%

PM - Snatch Complex + Back Off Sets + Back Squat (Int; Low) + Knee Flexion (FT)

  1. Squat Snatch x 2 - Build to a moderately tough set in less than 15 min

+

Then, take 90% of that tough 2 and perform 1 rep every 45 sec x 8 sets

  1. Back Squat; 5-4-3-3 - rest as needed - tough sets, increasing, no fails
  2. For Time:

50 GHDSU

35 WB @ 30# to 10'

20 BJSD @ 30"

35 WB @ 30# to 10'

50 GHDSU

Tuesday

AM - EZ Long Running

45 min Run - smooth pace - keep HR below 150

PM - Gym Skills (FT) + Upper (ME) + Scap/Grip (FT)

For Time @ skill effort:

50-40-30-20-10'

HSW

*after each set:

1 LLRC to 15' - begin seated

-into-

10-20-30-40-50'

HSW

*after each set:

2 Strict RMU

+

For Time:

21-18-15-12-9-6-3

Ski Cals

Hand Release Push Ups

+

3 sets:

100m RA FW @ 70-80#

-rest 30 sec-

100m LA FW @ 70-80#

-rest 60 sec-

Wednesday

AM - Strongman Session (Race Specific)

5 rounds @ strength effort:

1000m AB

100' Sandbag Carry @ 150#

10 Sandbag over Shoulder @ 150#

PM - 20 min (Mixed; Increasing Effort)

20 minute AMRAP:

500m Row

15 Burpees

15 BJSD @ 24"

15 Pull Ups

Min 0-10 @ 75%

Min 11-20 @ 90%

Thursday

AR

Friday

AM - Cyclical Flush

EMOM x 40 minutes:

1st min - 30 sec AB

2nd min - 30 sec Row

3rd min - 30 sec Ski

4th min- 30 sec Run

Smooth pace here; feel recovered and fresh by the end

*this is active recovery work

PM - Clean Practice (Moderate %) + Clean Pulls + Core/PChain EMOM (Structural)

  1. Power Clean x 1 + Hang Power Clean x 1 every 60 sec x 10 sets - Start @ 155, small build per set, stay fast
  2. Clean Pull; 3 @ 245 x 3 sets - rest as needed
  3. EMOM x 16 minutes:

1st min - 30 sec Hollow Rock w/ 10# OH

2nd min - 30 sec Sorensen Hold w/ 25# at chest

Saturday (Simulation) 

1st week - full running volume + 60% mixed work volume

2nd week - Full Race

For Time:

1k Run

600m Ski

1k Run

40m Sled Push

1k Run

40m Sled Pull

1k Run

60m Burpee Broad Jump

1k Run

600m Row

1k Run

100m FW

1k Run

50m Sandbag Lunges

1k Run

60 WB

*Aiming for near race pace on run's, total volume is dialed back

Taper

Date: August 30th - Sept 8th

Saturday the 4th (1 week out) - Increasing effort sets w/ 40-50% of race volume

Race Day

Date: September 11th

If you’re an athlete preparing for an event, then there’s no better way to achieve success than with an individualized training program. Click the button below to learn more about working with a Crafted coach.

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