What is Rep & Run?

Rep & Run is a structured online program built specifically for HYROX. Designed with real life in mind, it combines strength, running, and race prep, without requiring you to train like it’s your full-time job.

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What you'll get:

➡ 12-week progressive training plan
➡ 6 sessions/week including Hyrox-style workouts
➡ Recovery + mobility built in
➡ Threshold, easy, and combo run days
➡ Lower & upper body strength blocks
➡ Structured warm-ups and movement prep
➡ Bonus: Beginner running video + tips

Program phases

  • Week 1-2

    Establish your aerobic base and strength benchmarks while building momentum and consistency.

  • Week 3-4

    Introduce heavier lifts and structured intervals to boost strength under fatigue and aerobic capacity.

  • Week 5-6

    Train like it’s race day! Refine pacing, transitions, and movement efficiency across key HYROX elements.

  • Week 7-8

    Reduce volume, maintain intensity, and sharpen your edge so you’re fully prepped for race day.
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This is for you if:

✔️You're signed up for a Hyrox event
✔️You want a clear plan that works
✔️You’re balancing life, work, and training
✔️You want results, not burnout

Options

  • Tier 1: Program Only

    ✔️ Full 12-week plan (beginner or intermediate)
    ✔️ Progressive strength + run training
    ✔️ Weekly structure + benchmark sessions

  • Tier 2: Program + Support

    Everything in Tier 1, plus:
    ✔️ Direct WhatsApp access
    ✔️ Mindset + race day strategy
    ✔️ Nutrition guidance for training & racing
Pick your program

Why Rep & Run?

Because confidence on race day doesn’t come from luck, it comes from a smart plan and showing up consistently. This isn’t just a training template. It’s your game plan to get stronger, faster, and race-ready.

Meet your coach

Hi, I’m Chanté. Mom, athlete, coach, and HYROX competitor. I built Rep & Run to help people train with purpose, ditch the guesswork, and show up to race day proud of the work they’ve put in. If that sounds like you… welcome. You’re in the right place.

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Frequently asked questions

Do I need access to a gym?

Yes. HYROX is a strength + endurance sport, so access to basic gym equipment like barbells, dumbbells, sleds, and rowers will help you get the most from the program. If your gym doesn’t have sleds, I’ll provide alternative exercises so you can still build the same strength.

What if I'm not a runner?

That’s okay! The beginner program is designed to ease you in with structured run sessions that gradually build your stamina and confidence. You’ll learn pacing, technique, and mindset shifts to make running feel less intimidating and more rewarding.

Can I combine this with other training?

It depends on your goals. Rep & Run is a full 6-day-per-week program built specifically for HYROX. If you add extra sessions, there’s a risk of overtraining. Light mobility, yoga, or recovery-focused workouts are fine, but if you want to combine it with another program, we recommend sticking to Tier 2 so you have direct support and guidance.

How long are the sessions?

Most sessions run 60–90 minutes, depending on the day. Longer sessions are usually your easy runs or HYROX-style workouts, while strength sessions are more compact and efficient.

Is this program only for HYROX competitors?

Not at all. While it’s designed to prep you for HYROX, it’s also perfect if you want to build functional strength, improve your running, or challenge yourself with structured training. Many athletes use it to get fitter even if they aren’t racing.