December 8, 2026 · 8 min read
Hyrox Pro Division Training Plan: 12 Weeks for Sub-70 Athletes
A 12-week Pro division Hyrox training plan for athletes targeting sub-70 (Men) or sub-80 (Women). Heavier weights, higher volume, race-pace simulations from week 1.
Hyrox Pro Division Training Plan: 12 Weeks for Sub-70
Pro division is a different beast: heavier sled (152kg / 102kg), heavier sandbag (30kg / 20kg), 10-foot wall ball target for men. This isn’t an Open plan with extra weight - it’s a different training architecture. This guide is the 12-week Pro plan for athletes targeting sub-70 (Men) or sub-80 (Women).
Who this plan is for
Yes, if you have:
- 2+ years of Hyrox or hybrid-fitness training history
- A sub-65 Open division finish, OR equivalent CrossFit/strength backgrounds
- Sub-22 5K time
- Sub-3:30 1K row PR
- Comfortable handling 100kg sled push for 50m unbroken
- 6+ training hours per week available
No, if you:
- Have never raced Open division Hyrox
- Have not competed in any racing format before
- Have a chronic lower-back or knee issue
- Can’t comfortably do 50m of sandbag lunges at 25kg
The reality: Pro division is harder than most people expect. The weight increases compound - heavier sled + heavier carry + heavier lunges + 10-foot wall ball = significantly higher cumulative fatigue. Don’t jump from Open to Pro for race #2.
Pro vs Open: what changes
| Element | Open | Pro |
|---|---|---|
| Sled push | 102kg M / 75kg W | 152kg M / 102kg W |
| Sled pull | 78kg / 52kg | 103kg / 78kg |
| Farmer’s carry | 24kg/hand M / 16kg W | 32kg/hand M / 24kg W |
| Sandbag lunges | 20kg M / 10kg W | 30kg M / 20kg W |
| Wall ball target | 9’ both | 10’ Men / 9’ Women |
| Wall ball reps | 100 M / 75 W | 100 M / 75 W |
| Average finish time (top 10%) | 65–75 min | 60–70 min |
Despite shorter average times for Pro elites, the per-station fatigue is much higher. Pacing matters more.
The 12-week plan
| Phase | Weeks | Focus |
|---|---|---|
| Strength | 1–4 | Heavy strength + station overload |
| Build | 5–8 | Race-pace blocks at Pro weights |
| Peak | 9–11 | Full Pro simulations |
| Taper | 12 | Sharpen + rest |
Weekly structure
| Day | Session | Duration |
|---|---|---|
| Mon | Hyrox session A - race-pace blocks | 75–90 min |
| Tue | Heavy strength + accessories | 60 min |
| Wed | Long run + threshold work | 60–80 min |
| Thu | Hyrox session B - station overload | 75–90 min |
| Fri | Heavy strength + grip | 60 min |
| Sat | Active recovery / cross-train | 30–45 min |
| Sun | REST | - |
6 active days/week. Sunday is mandatory rest. Pro division demands more recovery, not less.
PHASE 1 - STRENGTH (weeks 1–4)
Goal: absolute strength + station-specific overload at Pro weights.
Week 1
| Day | Session |
|---|---|
| Mon | 5 km run + 4 stations: 50m sled push at 80% Pro weight (122kg M), 30 wall balls at 10’ target, 80m sandbag lunge at 110% Pro weight (33kg M) |
| Tue | Strength: 5 × 3 heavy back squat (~85% 1RM), 4 × 3 heavy deadlift, 4 × 8 weighted pull-ups |
| Wed | Long run 10 km at moderate pace, last 2 km at threshold |
| Thu | Station block: 200m carry at 110% Pro weight (35kg/hand M), 50m sled push at 100% Pro weight (152kg M), 100 wall balls at 10’ target |
| Fri | Strength: 5 × 5 strict press, 4 × 6 weighted dips, dead hangs 5 × 60s |
Week 2
| Day | Session |
|---|---|
| Mon | 6 km run + race-pace block: 1km + 1,000m SkiErg + 1km + 50m sled push (Pro weight, 152kg M) |
| Tue | Strength: 5 × 3 squat, 4 × 3 deadlift, 4 × 5 cleans (technique work) |
| Wed | Long run 12 km, last 4 km at threshold pace |
| Thu | 4 stations × 25m sled push at 100% Pro + 30 burpee broad jumps + 200m carry at Pro weight |
| Fri | Strength: 5 × 5 strict press, weighted pull-ups 4 × 5, plate pinches 5 × 30s |
Week 3
| Day | Session |
|---|---|
| Mon | First half-Pro simulation: 4 stations + 4 km of running at 85% effort |
| Tue | Strength deload week 1: 3 × 5 at 75% peak weights |
| Wed | Long run 12 km easy + 5 × 400m at threshold |
| Thu | Station-only: 100m sandbag lunge at Pro (30kg M) + 100 wall balls 10’ + 80m burpee broad jumps |
| Fri | Strength + grip work: dead hangs, farmer’s holds at Pro weight |
Week 4
| Day | Session |
|---|---|
| Mon | Race-pace block: 1km + 50m sled push at Pro weight + 1km + 200m carry at Pro weight + 1km + 100m sandbag lunge at Pro |
| Tue | Strength: 4 × 5 heavy squat, 4 × 5 deadlift |
| Wed | Long run 14 km with vest 12lb |
| Thu | 5 km run + station mix: 100 wall balls 10’ target, 100m sandbag lunge Pro, 50m sled push Pro |
| Fri | Strength + grip |
End of Phase 1: test fresh 1km row, fresh 50m sled push at Pro weight (152kg M). Log both.
PHASE 2 - BUILD (weeks 5–8)
Goal: sustainable race-pace at Pro weights.
Week 5
| Day | Session |
|---|---|
| Mon | Race-pace block at 90% effort: 6 stations + 6 km of running, weights at Pro standards |
| Tue | Heavy strength: 4 × 4 squat, 4 × 4 deadlift, 4 × 6 weighted pull-ups |
| Wed | Long run 14 km with vest 15lb |
| Thu | Station overload: 100m sandbag lunge at 33kg M + 200m carry at 35kg/hand M + 50m sled push at 165kg M (overload) |
| Fri | Strength + grip |
Week 6
| Day | Session |
|---|---|
| Mon | Race-pace block: 4 stations + 4km of running at 95% effort |
| Tue | Strength: 4 × 4 heavy work + accessories |
| Wed | 10 km tempo run + 4 × 400m at threshold |
| Thu | Race-pace block: 8 stations done as 4 + 4 with 5 min rest in middle (full Pro weights) |
| Fri | Strength + grip |
Week 7
| Day | Session |
|---|---|
| Mon | First full Pro simulation at 85% effort. Time it. |
| Tue | Active recovery: 45 min cross-train, mobility |
| Wed | Easy 8 km + 5 × 200m strides at 90% |
| Thu | Race-pace block: 1km + sled push 152kg + 1km + carry 32kg/hand + 1km + sandbag lunge 30kg |
| Fri | Strength: 3 × 3 heavy + accessories |
Week 8
| Day | Session |
|---|---|
| Mon | Race-pace block: 6 stations + 6km running at 90% effort, full Pro weights |
| Tue | Strength: 3 × 3 at 90% peak weight |
| Wed | Long run 12 km with vest 15lb |
| Thu | Recovery-focused: 5 km easy run + form work on weakest station |
| Fri | Light strength + mobility |
End of Phase 2 test: retest 1km row + 50m sled push at Pro weight. Compare to week 4.
PHASE 3 - PEAK (weeks 9–11)
Goal: full simulations + overload preparation.
Week 9
| Day | Session |
|---|---|
| Mon | Full Pro simulation #2 at 90% effort. Time it. |
| Tue | Active recovery: 30 min cross-train, mobility |
| Wed | 12 km tempo run + 5 × 400m at threshold |
| Thu | Race-pace block: 1km + sled push 165kg M (overload) + 1km + carry 35kg/hand (overload) + 1km + sandbag 33kg (overload) |
| Fri | Heavy strength + grip + mobility |
Week 10
| Day | Session |
|---|---|
| Mon | 5 stations + 5 km running at full race effort |
| Tue | Strength: 3 × 3 at 95% peak |
| Wed | 10 km long run with vest 12lb |
| Thu | Station-focused: weakest station × 3 sets at Pro weight, 2nd weakest × 2 sets |
| Fri | Strength + light grip work |
Week 11
| Day | Session |
|---|---|
| Mon | Full Pro simulation #3 at 95% effort. Final dress rehearsal. |
| Tue | Recovery: mobility, light row 2,000m at conversational pace |
| Wed | Easy 8 km run |
| Thu | Form-only: 30 burpee broad jumps slow + 50 wall balls 10’ slow + 50m sled push at 70% |
| Fri | Light mobility + grip work |
PHASE 4 - TAPER (week 12)
| Day | Session |
|---|---|
| Mon | Light: 4 km easy run + 200m row + 25m sled push at 50% Pro |
| Tue | OFF or 30 min mobility |
| Wed | Light: 4 km easy run + 4 × 30s strides |
| Thu | 15 min jog + station “feel”: 10 wall balls at 10’, 10m sled push at 60% Pro |
| Fri | Pre-race walkthrough: gear check, mental rehearsal |
| Race day | 🏁 GO. |
Race week rules:
- 8+ hours sleep every night
- 3x normal hydration + electrolytes (Pro division demands more)
- No new food, no new shoes, no new pre-workouts
- No heavy lifting, no long runs, no Hyrox simulations
Pro-specific gear adjustments
Beyond standard Hyrox gear (see essential gear list):
- Heavier-duty grip protection - Pro carries are 35-40% heavier than Open; 3-hole grips are minimum
- Lifting belt - Pro division justifies one for sandbag lunges + heavy carries
- Sled-specific shoes - Pro sled push at 152kg makes the Nike Metcon 9 grip advantage matter
Pacing for sub-70 (Men) / sub-80 (Women)
Pro athletes pace differently:
| Section | Sub-70 Men | Sub-80 Women |
|---|---|---|
| 1km run avg | 3:50 | 4:30 |
| SkiErg | 3:30 | 4:15 |
| Sled push (152kg/102kg) | 1:30 | 2:00 |
| Sled pull | 1:30 | 2:00 |
| Burpee broad jumps | 4:00 | 4:30 |
| Row (1000m) | 3:30 | 4:00 |
| Carry (32kg/24kg/hand) | 1:40 | 2:00 |
| Sandbag lunge (30kg/20kg) | 3:30 | 4:00 |
| Wall ball (10’ target M) | 4:30 | 4:00 |
Total estimated: 30:30 station + 30:40 run = ~61 min for sub-65. Sub-70 has buffer.
Pro division demands precise pacing + recovery. Track every session in the Hyrox Training Logbook - Pro athletes need data more than anyone. Three race cycles of data tells you exactly which Pro stations are your strengths/weaknesses.
What to do this week
- Audit your fitness - sub-65 Open finish? Sub-22 5K? If no, do Open division first.
- Identify your weakest Pro station - practice it at Pro weight to find the gap
- Plan 6 training slots/week - Pro plan won’t fit into 4 days
- Consider a coach - Pro athletes often benefit from individualized programming
- Order Pro-spec gear - heavier sandbag, gloves, possibly belt
Related reading
- Hyrox Training Plan for Beginners (12-week)
- Hyrox 8-Week Express Plan
- Hyrox Sled Push Technique
- Hyrox Race Day Nutrition
Part of the Kitaborn Hyrox series. Books born with purpose.