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
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.
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
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 x6
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
30on 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
THRUSDAY
REST
04
FRIDAY
WARM UP
WORKOUT
A: Bench
4x 5
B: Lat pull down
4x 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
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 x6
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
30on 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
THRUSDAY
REST
04
FRIDAY
WARM UP
WORKOUT
A: Bench
4x 5
B: Lat pull down
4x 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.
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
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
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
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
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.
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