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Goldrush Boot Camp - For Hyrox & Yoddha
Join our GOLDRUSH Monthly BOOTCAMP designed to compete in HYROX or YODDHA by season 1 Yoddha winner & Winner of Hyrox Mumbai . Its a one to one personal program where you will train with Sikander himself in flesh . Limited seats only & Elite program will have a more advanced approach with things like gut biome test , recovery etc
Pro level – Rs 10000 per month
Elite level – Rs 18000 per month
The elite level will be diff and will have also a GUT microbiome test , included
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PHASE 1: Foundation
Objective: Build baseline aerobic endurance, form & strength fundamentals.
Weekly Split:
Day 1: Strength Base: Warm-up + mobility, compound lifts (squats, deadlifts, lunges 4×8–10), core stability, kettlebell work, sled push form, cool-down.
Day 2: Endurance + Aerobic Conditioning: 3–5 km tempo runs, row 3×1000m or ski erg intervals, 20-min AMRAP (400m run + 15 wall balls + 10 burpees).
Day 3: Skill + Mixed Work: Focus on sled push/pull technique, wall balls, sandbag lunges, short metcon (20–25 min) combining running + functional stations.
Nutrition Focus:
High-quality protein intake, complex carbs for training fuel, hydration strategy, nutrient-dense recovery meals.
PHASE 2: Build
Objective: Increase intensity, add speed and load under fatigue.
Weekly Split:
Day 1: Power & Strength: Olympic lifts (clean & press, front squat), weighted sled push/pull, step-ups, carries, assault bike finisher.
Day 2: Speed Intervals: 400m × 6 runs at 85–90% effort (90-sec rest), 10 rounds (250m row + 15 push-ups + 10 box jumps).
Day 3: Endurance Circuit: 40-min EMOM-style (1 Hyrox station per minute), long steady run (6–8 km weekly alternate).
Nutrition Focus:
Timing carbs pre- and post-workout, recovery meals, BCAA & hydration plan for performance recovery.
PHASE 3: Simulation & Peak
Objective: Simulate Hyrox race conditions.
Weekly Split:
Day 1: Full Hyrox Simulation: Run + functional circuit as per Hyrox flow, time trial, performance tracking.
Day 2: Threshold & Speed Work: 5×1 km runs at 80–90% pace (2-min rest), ski erg + wall ball + sled combo circuits.
Day 3: Strength Endurance: Heavy compound + bodyweight burnout (sleds, lunges, farmers carry, burpees).
Nutrition Focus:
Fuelling like race day — test pre-event meals, hydration, electrolytes, caffeine strategy.
PHASE 4: Taper & Prep
Objective: Sharpen performance, reduce fatigue.
Weekly Split:
Reduced volume, same intensity.
Focus on recovery, mobility, and mental readiness.
Nutrition: Light, balanced meals, hydration priority.
Add-ons:
Progress Tracking: 5K time, push-ups, sit-ups, Hyrox time simulation every 4 weeks.
Individualized Guidance by Sikander: Form checks, nutrition plan adjustments, strength metrics & run pacing feedback.