Previously, it was discussed what performance based training actually means: training built around a specific output. If you can't name what you're trying to get better at, you're not training for performance, you're just working out.

None of this is new, and it's not complicated either. Any good program should already be making you stronger, more mobile, more capable. But if you have an actual race or competition on the calendar, matching your training to its specific demands is smart too. Let's use Hyrox as an example, since it seems like everyone and their grandmother is signed up for one.

Specific Goal, Specific Inputs If Hyrox is your goal, your training needs to match what Hyrox demands. It's primarily an endurance event, so your strength work should support your conditioning, not compete with it.

This is exactly how a Hybrid Hyrox training routine should be built: 3 full body strength days a week alongside 2 Hyrox specific conditioning days, intended to mimic what you'll face on race day.

To give you an idea of what that looks like, below is an example of one of the lifting days and both Hyrox conditioning days.

Pull Day Strength Intensity 4 rounds

  1. Hang Clean High Pulls x 5 rest 30 sec
  2. Neutral Grip Pull Up x 10 rest 60 sec

Strength Balance 3-4 sets

  1. Barbell B-Stance RDL (right leg) x 8 rest 30 sec
  2. Incline Chest Supported DB Row x 12-15 rest 30 sec
  3. Barbell B-Stance RDL (left leg) x 8 rest 30 sec
  4. Incline Chest Supported Rear Delt Swing x 15-20 rest 30 sec

Finisher 1 3 sets

  1. Single Arm Banded Lat Pulldown x 10-15 per arm; move from one arm to the next, no rest.

Finisher 2 3 sets Decline Weighted Sit Ups x 15-20 rest 60 sec between sets

Run Day (Conditioning) Run 10 mins EASY

short rest

Primary Run: Run 6x400m @5K pace, resting 90 seconds between intervals

short rest

Run 5 mins EASY

Hyrox Day (Conditioning) Block 1 15 min AMRAP @ sustainable pace

  • Ski x 250m
  • Sled Push x 15m
  • Sled Pull x 15m
  • Burpee Broad Jump x 10

rest 2 mins

Block 2 15 min AMRAP @ sustainable pace

  • Row x 250m
  • Sandbag Walking Lunges x 20 (10 per side)
  • Dumbbell Farmer Carry x 30m
  • Wall Balls x 20

The Point Performance-based training isn't new, and it isn't complicated. Any good program should be improving your performance in something. Sometimes that's specific, like in Hyrox. Sometimes it's more general, like in our regular programming. Either way, the training has a purpose, whether or not it comes with a label.