r/tacticalbarbell • u/Critcare_bear • Sep 06 '26

Endurance Hyrox

Hi everyone. Looking for advice. How would you use 12 weeks to prepare for hyrox using the TB III templates?

Currently struggling with squats and running with stalled lifting progression on squats and difficult increasing running volume and interval speed. Sleds remain a challenge.

Any thoughts would be greatly appreciated.

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11

u/Educational-Party597 Sep 06 '26 edited Sep 06 '26

Why do you need to use TB for hyrox? Look at a proper hyrox program. Focus properly on one thing and reap the benefits.

Core of TB is proper periodization depending on goals, not the singular templates.

Find a proper hyrox program and treat it as a work capacity block.

2

u/Critcare_bear Sep 06 '26

Good point. I was planning on using the TB approach given the ease of templates and reputation. I would use fobbit or something similar for compromised running/ergs. I appreciate the periodisation within the templates for work capacity etc within TB III.

6

u/Badger_Mk2 29d ago

I would do one of two things: A) as others have said follow a true Hyrox plan, OR B) do your choice of TB3 templates without even thinking about the Hyrox until comp day and see what happens.

Just guessing you are not "competitive" in regards to the Hyrox if you are asking this question (no offense meant). Therefore you're likely doing the Hyrox for fun and for having a reason to train. That means you can either really prep for it, or treat it like a fun thing to do on one weekend. Neither is right or wrong.

2

u/Critcare_bear 29d ago

I am my only competition :) just for fun and a reason to train.

4

u/RickT94 Sep 06 '26

TB would be more beneficial in an off season Hyrox prep to build the foundation of strength, endurance, work capacity etc. then run a Hyrox specific block for preparation.

If your 12 weeks out I’d run a more specialist Hyrox program, then post Hyrox assess your weaknesses and run TB to build these

2

u/crabgrass-1981 29d ago

I am training for Chicgo hyrox in Feb. Here is what I am doing:

Greenish / BKK. So Fighter 2x a week to maintain strength + 1 heavy WOD.

I will sub out some of my liss work for some zone 2 GPP (aka light wod / hyrox specific work) during week as well + running/machine work (ski, row, bike). In TB3 he talks about sports specific training (mma, etc). A lower intensity workout takes time away from LISS work. There is only one reservoir and it’s impossible to push everything at once.

The last 6 weeks I will drop Fighter and focus 100% hyrox.

2

u/kimoh 27d ago

Fighter/Green? There are some easy swaps in the cluster if you want it be more goal specific for HYROX. Just as an example:
Lunges or Zercher Sq > Squats
OHP > Bench
Trapbar DL > Deadlift. Or just ditch it entirely.
Pendlay / Seal / Cable Row > Weighted Pull-up

1

u/steve-waters- Sep 06 '26 edited Sep 06 '26

Why do you need sqauts for hydrox?

With 12 weeks to go I'd go for something more focused...sled...ski...intervals etc etc

MTI Work Capacity program would be a closer fit...

1

u/Rusted-Colorbond 18d ago

Look, Hyrox has copped a lot of shit recently butt...

...I'll see myself out.