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:
- Running – holding pace especially on the back half
- Sled Push / Pull – grinding work; being able to move through these without much trouble
- 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 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
- Snatch Pull; 3 @ 225 x 2 sets + 3 @ 235 x 2 sets - rest as needed
- Back Squat; 10 moderately tough reps x 4 sets - rest 2 min b/t sets
- 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
- 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
- 5 rounds - easy:
1/arm KB TGU @ 24kg
1 LLRC to 15'
15-30' HSW
15-30 sec L Sit Hang from Bar
- EMOM x 12 minutes:
1st min - 3-5 Strict HSPU to tough deficit on Parallettes @ 30X0
2nd min - 3-5 Strict C2B @ 30X0 - weighted
- EMOM x 12 minutes:
1st min - 20 Push Ups + 20 Wtd DU's
2nd min - 15 Pull Ups + 20 Wtd DU's
- 3 sets:
100m RA FW @ 80#
100m LA FW @ 80#
-rest as needed-
*Aiming for UB sets
Wednesday
AM - Strongman Session
- 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 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
- Clean Pull; 3 @ 245 x 2 sets + 3 @ 255 x 2 sets - rest as needed
- 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
- 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
- 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 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
- Banded Halting Snatch Deadlift; 3 @ 205-225 x 3 sets - rest as needed - draw the bar back with the lats
- Back Squat; 6-5-4-6-5-4 - rest as needed - 1st wave - moderate, 2nd wave - tough
*no fails
- 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
- 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
+
- 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 Squat Clean + 1 FS + 1 Jerk x 9 sets - rest 90 sec - 3 @ 205, 215, 225
- Snatch Grip Deadlift @ 11X1; 5-5-5-5 - rest as needed - hips down, chest up, straps ok here
- Goblet Cossack Squats; @ 2010; 10 / leg x 3 sets - rest as needed - nice and smooth
- 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)
- 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
- Back Squat; 5-4-3-3 - rest as needed - tough sets, increasing, no fails
- 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)
- Power Clean x 1 + Hang Power Clean x 1 every 60 sec x 10 sets - Start @ 155, small build per set, stay fast
- Clean Pull; 3 @ 245 x 3 sets - rest as needed
- 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
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