BUILT 15
3 WEEKS | PROGRESSIVE STRENGTH PROGRAM | FREE WORKOUTS
BODY
BLUEPRINT
3 WEEKS | PROGRESSIVE STRENGTH PROGRAM | FREE WORKOUTS
WEEK 1
WEEK 2
WEEK 3
WEEK 1
WEEK 2
WEEK 3
What is PROJECT ROX?
Project Rox is a 10-workout, dumbbell-only program of Hyrox-inspired training, dropping one free and one members workout every week for a month. Sessions range from 10 to 60 minutes, so whether you're squeezing in a quick sweat or going long, there's a workout built for you. Train for fun, build real hybrid fitness, or get race-day ready, all from home.
What is PROJECT ROX?
Project Rox is a 10-workout, dumbbell-only program of Hyrox-inspired training, dropping one free and one members workout every week for a month. Sessions range from 10 to 60 minutes, so whether you're squeezing in a quick sweat or going long, there's a workout built for you. Train for fun, build real hybrid fitness, or get race-day ready, all from home.
Types of Workouts
✅ Strength Workouts
✅ Cardio Workouts
✅ Hybrid Workouts
SERIES GUIDE
How many workouts per week?
This workout calendar shows the recommended workout order for the program. It’s designed to guide you through the sessions in the sequence they were created, while giving you the flexibility to choose which days of the week you train. Follow the workouts in order, rest when your body needs it, and fit the schedule around your lifestyle.
Pacing breakdown
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5 workouts per week = 4-5 weeks
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4 workouts per week = 5-6 weeks
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3 workouts per week = 6-7 weeks
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2 workouts per week = 7-8 weeks
SERIES GUIDE
How many workouts per week?
This workout calendar shows the recommended workout order for the program. It’s designed to guide you through the sessions in the sequence they were created, while giving you the flexibility to choose which days of the week you train. Follow the workouts in order, rest when your body needs it, and fit the schedule around your lifestyle.
-
5 workouts per week = 4-5 weeks
-
4 workouts per week = 5-6 weeks
-
3 workouts per week = 6-7 weeks
-
2 workouts per week = 7-8 weeks