Hyrox Grip Masterclass — Personalized 4-Week Plan
Hyrox Grip Masterclass — Personalized 4-Week Plan
Struggling to maintain your grip during farmer’s carries, sled pulls or high-intensity workouts? Your strength may not be the problem — your grip endurance could be holding you back.
The HYROX Grip Masterclass is a personalized 4-week grip strength training plan designed for women and men who want to build a stronger, more reliable grip for HYROX, CrossFit, OCR, Spartan races and hybrid training.
This isn’t a generic PDF filled with random forearm exercises, and it isn’t a calculator sitting on top of a template. Someone reads your questionnaire and writes four weeks around your current level, your training experience, the equipment you actually have, your goals and your physical limitations.
What we ask you before we write it
The questionnaire is the whole difference between this and a template, so there is no reason to keep it secret until after you have paid. These are the actual questions, in full:
What’s your main goal?
Which discipline do you mainly train for?
Do you have a race or event date?
How would you describe your current training level?
How many days per week can you realistically train?
What equipment do you have access to?
Any current injuries, pain or physical limitations we should know about?
Anything specific you’re struggling with?
About two minutes to fill in. Look at what is in there: your equipment, the days you can realistically train, and your injuries. No template asks those, because a template cannot do anything with the answers.
Built for the demands of hybrid racing
Grip strength plays an important role in movements such as:
Farmer’s carries
Sled pulls and rope work
Deadlifts and heavy carries
Pull-ups and hanging exercises
Kettlebell and dumbbell training
High-repetition functional workouts
What’s included in your plan
A personalized 4-week grip strength and endurance program
Exercises adapted to your level and available equipment
Clear sets, repetitions, rest times and progression guidance
Training for your hands, forearms, wrists and supporting upper-body muscles
A practical schedule that can complement your current training
Delivery as a PDF by email within 48 hours
How we programme it
You should know the reasoning before you pay for it, so here is how we think about grip:
Distance before load on carries. If race day is an unbroken 200m carry, three sets of 20m with rest does not prepare your grip for it. We build unbroken distance first, then add weight.
Some sets stay bare-handed. Straps let you overload the muscles past what your hands can hold — useful on strength days, counterproductive if you use them on everything.
Two grip exposures a week, not five. Hands and forearms recover slower than most people assume, and this work stacks on training you are already doing.
One variable at a time. Load, distance, duration or sets — one progresses per week, so you can see what is actually working.
Fatigue on purpose. HYROX happens with your heart rate already high, so some grip work sits after a run or an interval rather than fresh.
How does it work?
Purchase the plan.
Complete the questionnaire above — it arrives by email right after your order.
We read your answers and write your four weeks.
Your plan arrives as a PDF within 48 hours.
Start building the grip strength your performance demands.
When you should not buy this
We would rather lose the sale than take the wrong one.
Your hands slip from sweat, not fatigue. That is a friction problem, not a strength problem. Buy a CHF 19.95 bottle of liquid chalk and save the CHF 24.99.
You already follow a programme that is working. Keep following it. Stacking a second plan on a good one is how people end up doing neither properly.
You want weekly check-ins and ongoing coaching. We write a block and hand it over. Continuous coaching is a different product and costs more for good reason.
You have never trained with structure at all. Start with Hybrid Athlete's First Month instead and come back to grip after.
Frequently asked
Is this a PDF I download instantly? No. It is written for you after you answer the questionnaire, and arrives by email within 48 hours.
What if I train at home with minimal equipment? That is exactly what question 6 is for. The program is built around the equipment you actually have.
Do I need to buy gear to follow it? No. The plan works bare-handed. Gear is optional and used deliberately, not as a crutch.
Can I combine it with my current training? Yes — it is designed to layer onto an existing week, not replace it.
Gear that pairs with this plan
Nothing here is required, but athletes running this block often add Liquid Chalk for sweat management on carries and Lifting Straps for the heavy pulling days where grip would otherwise cut the set short.
Stop letting your grip decide when the set ends. Train it with purpose.
This program provides general fitness guidance and does not replace medical or physiotherapy advice. Consult a healthcare professional before beginning a new training program, especially if you have an injury, medical condition or have been inactive for an extended period.
IronHybrid is an independent training provider and is not affiliated with or endorsed by HYROX.