FTS Fitness: Home

Build up to

HYROX

with FTS.

For HYROX Mumbai Individual and Doubles participants.

Build your strength.

Build your endurance

Build confidence before race day

Build your running capacity

6-8 WEEK PROGRAM
5 WORKOUTS / WEEK
FTS APP TRACKING

Your 6-8 week

Your 6-8 week

Your 6-8 week

HYROX

plan.

plan.

plan.

HYROX

START YOUR PLAN

START YOUR PLAN

Built for the demands of

Built for the demands

of

HYROX.

HYROX

START YOUR PLAN

BUILD UP WITH FTS

01.

01.

Strength

Strength

Strength

Build the strength needed to handle the demands of HYROX.

Build the strength needed to handle the demands of HYROX.

02.

02.

Endurance

Endurance

Endurance

Improve your ability to keep working without fading too early.

Improve your ability to keep working without fading too early.

03.

03.

Running Capacity

Running Capacity

Running Capacity

Build your ability to keep running even when fatigue starts to build.

Build your ability to keep running even when fatigue starts to build.

04.

04.

Race Readiness

Race Readiness

Race Readiness

Follow a clear progressive structure in the weeks leading up to HYROX Mumbai.

Follow a clear progressive structure in the weeks leading up to HYROX Mumbai.

START YOUR PLAN

Sample week

Sample week

Sample week

Here's just 1 of the 8 weeks in our program

Here's just 1 of the 8 weeks in our program

MONDAY

MONDAY

WARM UP

WORKOUT

A: Front Squat/Goblet Squat

3 x 5

B: RDL

3 x 5

C: Super Set x 3

Leg Extensions and Ham Curls x 12

D: Shoulder Press

4 x 6

E: Prep, 3 Rounds

20 wall balls/thrusters
20 Lunges e/s.
At comp load. do all 20 unbroken. The point is to get used to doing big sets.

COOL DOWN

01

TUESDAY

WARM UP

WORKOUT

A: Run 800mtr x 6

Rest as needed between. Timing doesn't matter todayget used to running the distances non stop.

B: 5 x 10 Burpee broad jumps

back pedal if no place

C: V Hold

30 on 30 off. 5 sets

COOL DOWN

02

WEDNESDAY

WARM UP

WORKOUT

A: 5 min max distance Ski

(damper 5 maintain a constant rate)

B: 5 min max distance Row

(damper 5 maintain a constant rate)

C: Dead carry

accumulate 3 minutes at comp load

D: 3 x 12 mtr sled push sprints.

Sprint the push with short steps.rest as needed

E: 3 x 12 mtr sled push sprints.

Sprint the push with short steps.rest as needed

F: 3 x 12 mtr sled pull sprints

rest as needed

COOL DOWN

03

THURSDAY

REST

04

FRIDAY

WARM UP

WORKOUT

A: Bench

4 x 5

B: Lat pull down

4 x 5

C: 3 x Superset

Bicep curls, tri extension x 12

D: Hyrox Station chipper

400 mtr ski
20 mtr sled push
20 mtr sled pull
400 mtr row
40 burpee broad jumps
800 mtr farmers carry
40 lunges
40 wall balls

COOL DOWN

05

SATURDAY

WARM UP

WORKOUT

A: 5 KM conversational run

COOL DOWN

06

SUNDAY

REST

07

Everything you need

to build up properly.

What you're getting

Progressive Programming on the FTS App

Progressive Programming on the FTS App

Know exactly what to train each week and track your progress throughout the program.

Know exactly what to train each week and track your progress throughout the program.

WhatsApp Support With FTS Coaches

WhatsApp Support With FTS Coaches

Get support with form, tips, transitions, timing strategies and race-day preparation.

Get support with form, tips, transitions, timing strategies and race-day preparation.

Community Workouts

Train alongside other HYROX participants through community workouts where possible.

Community Workouts

Train alongside other HYROX participants through community workouts where possible.

Community Workouts

Train alongside other HYROX participants through community workouts where possible.

Community Workouts

Train alongside other HYROX participants through community workouts where possible.

Community Workouts

Train alongside other HYROX participants through community workouts where possible.

START YOUR PLAN

Who is this for?

Who is this for?

For athletes taking part in HYROX Mumbai in:

FTS x HYROX

Prep Program - 6 to 8 weeks

3,999

/one-time payment

JOIN THE HYROX PROGRAM

What’s included

5 progressive workouts per week
Full access to your plan on the FTS app
Workout and progress tracking
WhatsApp support group with FTS coaches
Community workouts wherever possible

FTS x HYROX

Prep Program - 6 to 8 weeks

3,999

/one-time payment

JOIN THE HYROX PROGRAM

What’s included

5 progressive workouts per week
Full access to your plan on the FTS app
Workout and progress tracking
WhatsApp support group with FTS coaches
Community workouts wherever possible

Pricing

HYROX

INDVIDUAL

HYROX

INDIVIDUAL

HYROX

DOUBLES

FTS x HYROX

Prep Program - 6 to 8 weeks

3,999

/one-time payment

JOIN THE HYROX PROGRAM

What’s included

5 progressive workouts per week
Full access to your plan on the FTS app
Workout and progress tracking
WhatsApp support group with FTS coaches
Community workouts wherever possible

FTS x HYROX

Prep Program - 6 to 8 weeks

3,999

/one-time payment

JOIN THE HYROX PROGRAM

What’s included

5 progressive workouts per week
Full access to your plan on the FTS app
Workout and progress tracking
WhatsApp support group with FTS coaches
Community workouts wherever possible

What you need

Access to a gym

Commitment to 5 workouts per week

Ideally, access to all HYROX equipment 1–2 times a week

Built for beginners and intermediate participants who want to prepare with a structured plan.

WHAT YOU NEED

Access to a gym

Commitment to 5 workouts per week

Ideally, access to HYROX equipment 1–2 times a week

Built for beginners and intermediate participants who want to prepare with a structured plan.

Who is this for?

For athletes taking part in HYROX Mumbai in:

WHAT YOU NEED

Access to a gym

Commitment to 5 workouts per week

Ideally, access to HYROX equipment 1–2 times a week

Built for beginners and intermediate participants who want to prepare with a structured plan.

We don’t just coach HYROX.

We don’t just coach HYROX.

We don’t just coach

HYROX.

We race it.

We race it.

We race it.

7 FTS coaches are participating in HYROX Mumbai, bringing firsthand experience from the floor into your training, pacing, transitions and race-day preparation.

7 FTS coaches are participating in HYROX Mumbai, bringing firsthand experience from the floor into your training, pacing, transitions and race-day preparation.

7 FTS coaches are participating in HYROX Mumbai, bringing firsthand experience from the floor into your training, pacing, transitions and race-day preparation.

Terms & Conditions

Terms & Conditions

Copyright © 2025 All Rights Reserved by fightthesunrise

Copyright © 2025 All Rights Reserved by fightthesunrise

FTS is an Official HYROX Training Partner

FTS is an Official HYROX Training Partner

Build up to

HYROX

with FTS.

For HYROX Mumbai Individual and Doubles participants.

Build your strength.

Build your endurance

Build confidence before race day

Build your running capacity

6-8 WEEK PROGRAM
5 WORKOUTS / WEEK
FTS APP TRACKING

Build up to

HYROX

with FTS.

For HYROX Mumbai Individual and Doubles participants.

Build your strength.

Build your endurance

Build confidence before race day

Build your running capacity

6-8 WEEK PROGRAM
5 WORKOUTS / WEEK
FTS APP TRACKING

Sign up

Sign up

Talk to us

Talk to us