Balancing Training, Family, Work | Hyrox Prep - Mark Lewis

Aug 13, 2025

Intro: This is a quick summary of Balancing Training, Family, Work | Hyrox Prep from Mark Lewis. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Mark follows an 11‑week Hyrox prep plan that blends strength, cardio, mobility, and functional work while juggling two jobs and family time.
Core weekly structure: Monday – court & shoulder rotator work + long run; Tuesday/Thursday – gym session + 1 hr evening cardio; Wednesday – yoga/mobility + long run or row; Friday – core, stability + 45 min cardio; weekends – race‑specific sessions (park run, mountain race, 10 km run).
He incorporates the Knees‑Over‑Toes program (5 × week) for bullet‑proof hips, knees, ankles, and feet.
Swimming three times a week is used for recovery, shoulder mobility, and to build a base for an Ironman.
Frequent sled‑pull circuits (25 m, 2‑min pause, 5 rounds) and wall‑ball/lunge combos simulate Hyrox stations.
Nutrition is simple: morning greens shake, high‑protein low‑carb oats, balanced meals around training, and regular electrolytes/creatine/beta‑alanine.
Recovery tools: compression boots, massage gun, and daily sauna sessions.

Workout Example (Adaptable to Your Pace) Monday – Strength + Run

3 × 10 × 5 min court/rotator dumbbell presses (moderate weight)
5 min shoulder external rotations with band
Long run: 45 min at a comfortable effort (≈ 70 % HR max).

Tuesday – Gym + Cardio

Deadlift: 4 × 8 reps (moderate load)
Knees‑Over‑Toes split‑squat: 3 × 12 each leg
Sled Pull: 25 m, 2‑min rest, 5 rounds (hard effort, but keep it under 30 s)
Evening cardio: 60 min steady‑state (bike, row, or jog).

Wednesday – Mobility + Run/Row

20 min Yoga flow focusing on hips, thoracic spine, and ankles.
Choose long run (45 min) or row (45 min) at a relaxed pace.

Thursday – Gym + Cardio

Single‑leg deadlift: 3 × 10 each side
Shoulder mobility circuit (band pull‑aways, Y‑T‑W raises)
Sled‑Pull circuit (same as Tuesday) or wall‑ball 3 × 15 m
Evening cardio: 45 min easy effort.

Friday – Core + Cardio

Plank variations: 3 × 1 min each (front, side)
Stability lunges with BOSU or balance pad
Cardio: 45 min moderate‑intensity (run or bike).

Weekend – Race‑Specific

Schedule a park run, mountain race, or 10 km event.
Add a swim session (30‑45 min) and a short sled‑pull finisher (5 min).

Practical Tips

Keep meals simple and protein‑rich (150‑180 g / day for a 220 lb athlete).
Use a water pack (< 1 kg) during runs to stay hydrated and reduce aid‑station stops.
Schedule compression boot sessions after leg‑heavy days to flush lactic acid.
If you can’t train at the exact paces, log the effort in the Pacing app and let the app calculate equivalent paces for your fitness level.

Closing Note: Try this balanced Hyrox prep routine today, tweak the distances and paces to fit your schedule, and track everything in the Pacing app. You’ll be ready to crush the competition—and you’ll still have time for family, work, and a well‑earned sauna session! 🚀