7-Day Training Program · For Adults

HYROX-3000m

Improve running pace + max strength in squat and deadlift

This 7-day program builds a faster sub-3000m running pace and develops the pulling and pushing strength needed for zone work.

7

Days / week

Structured program

5×3

Heavy strength

Back squat & deadlift

Intervals

Weekly

Goals

🏃

Better sub-3000m running pace

🏋️

Squat & deadlift max strength

💪

15-rep deadlift & clean capacity

⚡

Strong upper & core body

📈

Growing work capacity

What's Included

Intervals + speed runs
Back squat, deadlift & clean — heavy strength
Tempo run + 60–75 min long aerobic run
Weight tracking per movement
Nutrition & progress tracking
Weekly progression guide
Daily performance logging

Important Note

This program stresses the nervous system, lower back, hips and Achilles tendons. If symptoms worsen — reduce volume by 20–30%.

Progression

Strength training

+2.5–5 kg per week OR +1 rep. Not both at the same time.

3000m development

800m intervals, 200m speed runs, tempo run and long aerobic run.

Buy the program and start today

After purchase, you'll find the full program with all details in your profile under Programs.

  • 7 days of structured training
  • Daily performance logging
  • Weight tracking per movement
  • Nutrition and progress tracking
  • Weekly progression guide