Mar 31 • Hyrox Blueprint Programming
There’s more than one way to structure your training…
Stop overthinking which split is “best” — they all work if you apply them properly.
Here’s a quick breakdown of the most common ones you’ll see in HYROX training 👇
1. Full BodyYou train your whole body every session.
Example:
Think squats, push, pull, core all in one go.
Great for:
- Beginners
- Busy people (3 sessions a week works well)
- Building a solid base
HYROX angle:
Keeps everything ticking over without overcomplicating it.
2. Upper / Lower SplitYou alternate between upper body days and lower body days.
Example:
- Day 1: Lower (squats, lunges, sleds)
- Day 2: Upper (pull, push, carries)
Great for:
- Slightly more advanced athletes
- Getting more volume in without frying yourself
HYROX angle:
Lets you push legs harder without ruining your runs every session.
3. Push / Pull / LegsYou split training into movement patterns:
Example:
- Push (chest, shoulders, triceps)
- Pull (back, biceps)
- Legs (lower body)
Great for:
- Gym-focused athletes
- Higher training frequency
HYROX angle:
Useful, but can drift too “bodybuilding” if you’re not careful — don’t forget your engine.
4. Easy / Hard (Underrated)You structure sessions based on intensity, not body parts.
Example:
- Easy day: Zone 2 run + light movement work
- Hard day: Intervals + HYROX-style circuit
Great for:
- HYROX athletes
- Managing fatigue and recovery
HYROX angle:
This is where most of you should be focusing — balancing effort so you don’t just redline every session.
Bottom line…There isn’t a magic split.
The best one is:
✔ The one you can stick to
✔ The one that progresses over time
✔ The one that actually matches your goal (HYROX… not bodybuilding comps)
Most people don’t need a better split…They need to stop chopping and changing every 2 weeks.
Stick to something.
Progress it.
Then reassess.
Drop a comment 👇
What split are you currently using?
Or are you just guessing every time you walk into the gym?
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There’s more than one way to structure your training…
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