A Smarter Way to Train for HYROX at Backyard
As our coaches continue racing and learning more about the sport, we’re bringing that experience back into how we program classes at Backyard.
Instead of focusing only on what movements we do, we’re focusing on the purpose of each workout week. This new rotation helps create a more structured approach to training and better prepares our community for the demands of HYROX.
Going forward, our programming will rotate through three training focuses:
Engine. Intensity. Power.
engine week
Building your capacity and endurance
Engine week focuses on developing your aerobic base and your ability to sustain effort over longer periods of time. These workouts are designed to build the endurance needed to keep moving when fatigue sets in.
Typical formats will include longer AMRAPs and larger chippers, often lasting 25–40 minutes at a steady but challenging pace.
intensity week
Race pace and pushing effort
Intensity week brings a more race-like feel into the room. These workouts challenge your pace and your ability to perform when breathing is heavy and legs are tired.
Expect formats like AMRAPs, chippers, and race-style intervals, often structured as a 15-minute AMRAP followed by a short interval finisher.
power week
Strength, speed, and force production
Power week focuses on developing strength and explosive output for movements like sled pushes, lunges, and wall balls.
Workouts typically include EMOMs and partner formats like YG1G (You Go, I Go), with heavier loads, lower reps, and shorter bursts of effort.
Why This Matters
This rotation helps ensure we’re training all the qualities that matter most for HYROX and overall fitness:
Engine – endurance and work capacity
Intensity – race pace and mental grit
Power – strength and force production
By structuring training this way, we can create more balanced programming, improve performance, and continue building the strongest HYROX training community in Boston.