Total cost: $67.00

Hybrid Athlete Prep: 5 Weeks

5 Weeks / 5 Days Per Week / Intermediate

Why Purchase

Built for the Arena + the Platform. Train with Grit. Compete with Confidence. Hybrid HYROX + Lifting Prep: 5 Week Competition Training Training for one competition is tough — training for two at once? That’s next level. But with the right plan, you can show up prepared, powerful, and ready to do... more

Built for the Arena + the Platform. Train with Grit. Compete with Confidence.

Hybrid HYROX + Lifting Prep: 5 Week Competition Training
Training for one competition is tough — training for two at once? That’s next level. But with the right plan, you can show up prepared, powerful, and ready to dominate both.

This 5-week hybrid program is designed to get you race-ready for the HYROX PFT while also peaking your strength for the platform.
Over the next 5 weeks you’ll:
→ Build raw strength in squat, bench, and deadlift
→ Sharpen your engine with HYROX-style conditioning
→ Simulate race + meet day so nothing feels new when it counts
→ Step onto both competition floors with confidence and grit

Whether this is your first HYROX, your first meet, or your tenth, this plan gives you the structure, purpose, and progression to perform your absolute best.

Purchase Plan

Total cost: $67.00

Hybrid Athlete Prep: 5 Weeks

5 Weeks / 5 Days Per Week / Intermediate

Hybrid Athlete Prep: 5 Weeks

5 Weeks / 5 Days Per Week / Intermediate

Why Purchase

Built for the Arena + the Platform. Train with Grit. Compete with Confidence.

Whether this is your first HYROX, your first meet, or your tenth, this plan gives you the structure, purpose, and progression to perform your absolute best.

Monday
Tuesday
Wednesday
Friday
Saturday

Notes for Week 1, Day 1

Week 1 🔥

We are so pumped to have you for our 5-week Lifting Prep Program. This is a 3 day/week program with a 4th optional day. Each day will consist of a warm-up, main compound lift (squat, bench or deadlift), then followed by accessory exercises. Each week the compound lift sets/reps will change, but the accessories stay the same to build strength and train smart for the event. Focus on mind-muscle connection and quality movement.

For your main lift calculations, you will work off of %'s of your one rep max. Choose a one-rep max that is your current one rep max or your goal for the meet. If you see 70% of 1RM that means take 70% of your one rep max number. This will be the working weight that you put on the bar. Please warm-up prior and work up to your working set weight.

If you have questions please message us @xpandyourlimits and we can help you find your 1RM weight.

This week you will be working at 4x4 at 65% for Squat, Bench and Deadlift to get the form/technique. The calculations will be based on your one rep max. If you don't know message us @xpandyourlimit to get a projected max value.

Send in any videos for us to check and focus on full range of motion for each exercise. Always look at warm-up above before going into the main lift.

Remember... being nervous about something is exciting... it means you are probably about to do something really frkn epic 🤘🏼

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	Exercise	Sets	Distance	Reps	Weight	Rest
	Training Overview - Week 1 5-Week Meet Prep	Training Overview - Week 1 5-Week Meet Prep 1 sets, 1 reps	1		1	--	--:--	Training Week Overview
Watch the video here
	Glute Activation	Glute Activation 2 sets, 8 reps	2		8		--:--	Warm-Up
Keeping one knee slightly bent - focus on squeezing just your glute and isolating that muscle without the others engaging. Hold for 3s for each one and switch! As you continue with these that squeeze will get stronger and isolation of that muscle will get better! Tempo: 1-3-1-0
	Glute Bridges	Glute Bridges 2 sets, 15 reps	2		15		--:--	Warm-Up
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 Tempo: 1-3-1-0
	-- --	Squat to Stand 2 sets, 5 reps	2		5		--:--	Warm-Up
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.
	-- --	Banded Pull-Aparts 2 sets, 20 reps	2		20		--:--	Warm-Up
Set shoulder blades down and back prior to beginning. Hands are shoulder width apart on the band. Pull band to chest by squeezing shoulder blades together, hands moving out and back. Slowly return back to the starting position.
	-- --	Barbell Back Squat 4 sets, 6 reps, 02:00 rest	4		6	--	02:00
Percentage of Barbell Back Squat 1-Rep Max: Set 1: 65%, Set 2: 65%, Set 3: 65%, Set 4: 65% Warm up and then perform 4 sets x 6 reps at 65% of 1RM. Sample Warm-Up For Max based on %1RM (one rep max) These are recommendations, not rules. Everyone has different preferences, but this can serve as a decent starting point. Anywhere from 2-8 warm-up sets may be appropriate depending on your target weight  - 5-8 reps @ bar (or around 30-50%) - 3-5 reps @ 50-55% 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.
	-- --	DB Alternating Reverse Lunges 3 sets, 10 reps, 01:00 rest	3		10	--	01:00
Complete 10 reps each. Focus on mind-muscle connection with glutes Alternating Reverse Lunge - Begin with hips in neutral position - Take a controlled lunge backwards, and bend both knees into a lunge - At the bottom, squeeze glutes and drive up, keeping the feeling of the glute engagement in the leg in the front - Repeat for reps Intensity: 8/10
Notes for Accessory A This superset is focused on glutes and quad development. Take 90s between each set to rest, recover and come back stronger in the next set. Focused on slow, controlled motion with the right mind-muscle connection.							Accessory A -- 3 rds
	-- --	Quad Extension 3 sets, 15 reps	3		15	--	--:--	Accessory A -- 3 rds
Control the reps. 2s slow on the way down (eccentric), 2s slow on the way up (concentric) Start on machine with feet straight. Fully extend and then lower.
	-- --	Goblet Squat 3 sets, 10 reps	3		10	--	--:--	Accessory A -- 3 rds
Start with feet in squat position with feet hip width or a little wider and toes out at a 45 degree. Hips should be in neutral with core 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. Intensity: 8/10
	-- --	Banded Glute Bridges 3 sets, 20 reps, 01:30 rest	3		20		01:30	Accessory A -- 3 rds
Start in glute bridge position with band above knees. Keep feet planted into the ground and knees over toes. Squeeze glute at the bottom and drive up with predominantly glutes doing the work. Control on the way back down to return to initial position. Breathe out as you drive hips high to the sky.
	-- --	Plank 2 sets, 00:01:00, 01:00 rest	2	00:01:00			01:00
Elbows or hands. Keep belly button to spine, tuck hips under, and ribs to hips to engage core. No dip in low back! Drop to knees if needed.

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Workout Plan Summary

Hybrid HYROX + Lifting 5-Week Prep Program This is where strength meets conditioning. Over 5 weeks, you’ll train to peak for two big goals: crushing the HYROX PFT and stepping confidently into your lifting meet (full power or push-pull). The program blends heavy barbell work with race-specific... more

Hybrid HYROX + Lifting 5-Week Prep Program

This is where strength meets conditioning. Over 5 weeks, you’ll train to peak for two big goals: crushing the HYROX PFT and stepping confidently into your lifting meet (full power or push-pull).
The program blends heavy barbell work with race-specific conditioning so you’re building both raw strength and competition-ready endurance.
Your weekly split looks like this:
✅ Day 1: Squat Focus
✅ Day 2: HYROX Conditioning
✅ Day 3: Bench Focus
✅ Day 4: Deadlift Focus
✅ Day 5: HYROX Simulation

By the end, you’ll be sharper, stronger, and ready to dominate no matter the platform — under the bar or in the arena.

And remember… those nerves you feel? That’s just excitement — a sign you’re about to do something really frkn epic. 🤘🏼

Day 2 - Hyrox Condiioning

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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

Hybrid HYROX + Lifting 5-Week Prep Program

By the end, you’ll be sharper, stronger, and ready to dominate no matter the platform — under the bar or in the arena.

And remember… those nerves you feel? That’s just excitement — a sign you’re about to do something really frkn epic. 🤘🏼

Day 2 - Bench

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Notes for Week 1, Day 3

Bench Day🔥

This week we are doing bench 4 sets x 4 reps at 65% of your 1RM.

Send in any videos for us to check and focus on full range of motion for each exercise. Always look at warm-up above before going into the main lift.

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	Exercise	Sets	Distance	Weight	Rest
Notes for Training Week Overview This is your training week overview. In this video your coach will show you what your gameplan is going forward.						Training Week Overview
	Training Overview - Week 1 5-Week Meet Prep	Training Overview - Week 1 5-Week Meet Prep 1 sets, 1 reps	1	1	--	--:--	Training Week Overview
Watch the video above
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, 5 reps	2	5		--:--	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.
	Shoulder Walkouts	Shoulder Walkouts 2 sets, 8 reps	2	8		--:--	Warm-Up -- 2 rds
Start standing. Walk hands out to plank position, then walk hands back to feet to initial position.
	-- --	Banded Pull-Aparts 2 sets, 20 reps	2	20		--:--	Warm-Up -- 2 rds
Set shoulder blades down and back prior to beginning. Hands are shoulder width apart on the band. Pull band to chest by squeezing shoulder blades together, hands moving out and back. Slowly return back to the starting position.
	-- --	Barbell Bench 4 sets, 4 reps, 02:00 rest	4	4	--	02:00
Percentage of Barbell Bench 1-Rep Max: Set 1: 65%, Set 2: 65%, Set 3: 65%, Set 4: 65% Warm up and then perform 4 sets x 4 reps at 65% of 1RM. Sample Warm-Up For Max based on %1RM (one rep max) These are recommendations, not rules. Everyone has different preferences, but this can serve as a decent starting point. Anywhere from 2-8 warm-up sets may be appropriate depending on your target weight  - 5-8 reps @ bar (or around 30-50%) - 3-5 reps @ 50-55% 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.
	-- --	Lat Pull-Down 3 sets, 12 reps, 01:30 rest	3	12	--	01:30
Control the motion and feel the lat mind-muscle connection. Set shoulder blades down/back. Keep ribs tucked to hips and focus on driving elbows to your hip. Keep bar close to your body at all times. Breathe out while driving down, then return back to starting position. Head can dip through as you pull. Intensity: 8/10
Notes for Accessory A This superset is heavily focused on shoulder development (medial and rear delt head).						Accessory A -- 3 rds
	-- --	Seated DB Overhead Press 3 sets, 8 reps	3	8	--	--:--	Accessory A -- 3 rds
Set shoulder blades. Press DB up and back. Control the weight down and drive the weight up. Breathe out as you press up. Seated. Intensity: 8/10
	-- --	Rear Delt Fly 3 sets, 15 reps, 01:30 rest	3	15	--	01:30	Accessory A -- 3 rds
2s pause at the end of the movement (when DBs are out from your body). Be sure to start in a hinge position. Start with DBs facing down. Drive DB up with elbows high Tempo: 1-2-1-0
	-- --	Cable Triceps Extension 3 sets, 15 reps, 01:00 rest	3	15	--	01:00
Keep control here and feel the triceps burn. Start with elbows tight against your side. Extend arms down. Return back to initial position.
	-- --	Sit-Ups 2 sets, 15 reps, 01:00 rest	2	15		01:00
Add weight if possible. Keep feet planted in the ground. 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

Hybrid HYROX + Lifting 5-Week Prep Program

By the end, you’ll be sharper, stronger, and ready to dominate no matter the platform — under the bar or in the arena.

And remember… those nerves you feel? That’s just excitement — a sign you’re about to do something really frkn epic. 🤘🏼

Day 3 - Deadlift

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Notes for Week 1, Day 4

Deadlift Day🔥 Perform your competition style deadlift - sumo OR conventional

This week we are doing deadlift 4 sets x 4 reps at 65% of 1RM.

Send in any videos for us to check and focus on full range of motion for each exercise. Always look at warm-up above before going into the main lift.

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	Exercise	Sets
Notes for Training Week Overview This is your warm-up. Take time to slowly work throughout the range of motion and get body warmed up.			Training Week Overview
	Training Overview - Week 1 5-Week Meet Prep	--
Watch the video above
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
	Glute Activation	--
Keeping one knee slightly bent - focus on squeezing just your glute and isolating that muscle without the others engaging. Hold for 3s for each one and switch! As you continue with these that squeeze will get stronger and isolation of that muscle will get better!
	Heel on Bench Single Leg Hip Thrust	--
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."
	-- --	--
Bend at hips and keep a slight bend in knees. Drive the outside leg to the side with focusing on JUST squeezing and using the outside of your hips (glute) to push against the band. Slow, small steps are very important for this! Try to keep knee over toe without. letting it dive in.
	-- --	--
Breathe in, press low back back into the ground, brace core/hold as you extend opposite arm, opposite leg, and breathe out return back to the center. Focus on feeling it in core and engaging low back in ground the entire time!
	-- --	--
Percentage of Deadlift 1-Rep Max: Set 1: 65%, Set 2: 65%, Set 3: 65%, Set 4: 65% Warm up and then perform 3 sets x 4 reps at 65% of 1RM. Sample Warm-Up For Max based on %1RM (one rep max) These are recommendations, not rules. Everyone has different preferences, but this can serve as a decent starting point. Anywhere from 2-8 warm-up sets may be appropriate depending on your target weight  - 5-8 reps @ bar (or around 30-50%) - 3-5 reps @ 50-55% Hips in neutral and ribs down. Sit back like an RDL until your knees then slowly sit down until you can grab the bar. Focus on driving through feet and feeling it in GLUTE as you drive up! Glute should be the main driver throughout this motion. Breathe in at the bottom, brace core as you drive up and breathe out once you get to the top.
	-- --	--
2s slow on the way down (eccentric). Focus on the mind-muscle connection here. Start with lower leg straight and bring heel to butt with flexing leg. Slowly descend back down. Tempo: 2-1-2-0
Notes for Accessory A This superset is focused on hamstring and back development.			Accessory A -- 3 rds
	-- --	--
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. Intensity: 8/10
	-- --	--
Start in split leg stance so one leg is in front and one leg is in back. Hold a DB on the same side as the back leg. Set shoulder blades. Drive that DB to your hip by squeezing shoulder blade, then return back to initial position. Breathe out as you pull, control on the way back. Intensity: 8/10
	-- --	--
Start with DB in one hand. Bring shoulder blade down and back while keeping DB away from body. Draw belly button in and slowly walk to the end without letting it dip you towards one side. Push yourself on these - these work your obliques/core!
	-- --	--
Start in glute bridge position with band above knees. Keep feet planted into the ground and knees over toes. Squeeze glute at the bottom and drive up with predominantly glutes doing the work. Control on the way back down to return to initial position. Breathe out as you drive hips high to the sky.

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Workout Plan Summary

Hybrid HYROX + Lifting 5-Week Prep Program

By the end, you’ll be sharper, stronger, and ready to dominate no matter the platform — under the bar or in the arena.

And remember… those nerves you feel? That’s just excitement — a sign you’re about to do something really frkn epic. 🤘🏼

Day 5 - Hyrox Sim

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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

Hybrid HYROX + Lifting 5-Week Prep Program

By the end, you’ll be sharper, stronger, and ready to dominate no matter the platform — under the bar or in the arena.

And remember… those nerves you feel? That’s just excitement — a sign you’re about to do something really frkn epic. 🤘🏼

Resources

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.

Hybrid Athlete Prep: 5 Weeks

5 Weeks / 5 Days Per Week / Intermediate

Why Purchase

Hybrid Athlete Prep: 5 Weeks

5 Weeks / 5 Days Per Week / Intermediate

Hybrid Athlete Prep: 5 Weeks

5 Weeks / 5 Days Per Week / Intermediate

Why Purchase

Workout Plan Navigation

Day 1 - Squat

Notes for Week 1, Day 1

5-Week XYL Meet Prep Plan

Workout Plan Summary

Day 2 - Hyrox Condiioning

Notes for Week 1, Day 2

5-Week XYL Meet Prep Plan

Workout Plan Summary

Day 2 - Bench

Notes for Week 1, Day 3

5-Week XYL Meet Prep Plan

Workout Plan Summary

Day 3 - Deadlift

Notes for Week 1, Day 4

5-Week XYL Meet Prep Plan

Workout Plan Summary

Day 5 - Hyrox Sim

Notes for Week 1, Day 5

5-Week XYL Meet Prep Plan

Workout Plan Summary

Resources

About Kelsey

Resources