{"id":"x01","code":"X01","name":"HYROX · Principiante","discipline":"hyrox","experience":"beginner","sport":null,"schemaVersion":2,"status":"francisco-reference","review":{"state":"source-provided","authoredBy":"Francisco Martin","reviewedBy":null,"date":"2026-11-06"},"description":"Base de fuerza, técnica de las 8 estaciones, llegar a correr 30' continuos y preparar tibiales y gemelos para el volumen de carrera.","eligibility":"Experiencia mínima (criterio principal) - Menos de 1 año combinando fuerza y resistencia, o nunca hizo HYROX. - Puede trotar 10-15' (si no, arrancar con R01 y después X01). Marcas orientativas (NO excluyentes) - Primer HYROX, objetivo: terminar en Open o Doubles.","purpose":"- Base de fuerza, técnica de las 8 estaciones, llegar a correr 30'\n  continuos y preparar tibiales y gemelos para el volumen de carrera.","equipment":["- Trineo, SkiErg, remo, wall ball, sandbag, kettlebells/mancuernas,\n  barra y discos, escalón o disco para gemelos, pared para tibial."],"limitations":["Conversión estructurada del documento fuente; sin aprobación personal adicional de Francisco Martin.","Las duraciones de bloques sin tiempo explícito son estimaciones de distribución para el calendario."],"cycleWeeks":1,"periodization":"- Fuerza: doble progresión por RPE; subir carga cuando sale a RPE 6.\n- Circuito HYROX: +10% de carga cada 2 semanas hasta la carga de\n  competencia; desde semana 5 distancias de 25 m (sled), 500 m (ski/remo),\n  100 m (farmer), 20 m (lunges), 15 wall balls.\n- Running: según la tabla de C1; en G3 los tramos pasan de 400 a 600 m\n  y luego a 1 km.\n- Tibial/gemelo: de dos piernas a una pierna; luego carga con mancuerna\n  o chaleco; pogo de 10 a 20.\n- Semanas 4 y 8: descarga (mitad de rondas y series).\n- Pasar a X02: corre 30' continuos, hace todas las estaciones a carga\n  de competencia y G3 con 1 km por ronda sin molestias.","progression":{"entry":"Experiencia mínima (criterio principal)\n- Menos de 1 año combinando fuerza y resistencia, o nunca hizo HYROX.\n- Puede trotar 10-15' (si no, arrancar con R01 y después X01).\n\nMarcas orientativas (NO excluyentes)\n- Primer HYROX, objetivo: terminar en Open o Doubles.","advance":"- Fuerza: doble progresión por RPE; subir carga cuando sale a RPE 6.\n- Circuito HYROX: +10% de carga cada 2 semanas hasta la carga de\n  competencia; desde semana 5 distancias de 25 m (sled), 500 m (ski/remo),\n  100 m (farmer), 20 m (lunges), 15 wall balls.\n- Running: según la tabla de C1; en G3 los tramos pasan de 400 a 600 m\n  y luego a 1 km.\n- Tibial/gemelo: de dos piernas a una pierna; luego carga con mancuerna\n  o chaleco; pogo de 10 a 20.\n- Semanas 4 y 8: descarga (mitad de rondas y series).\n- Pasar a X02: corre 30' continuos, hace todas las estaciones a carga\n  de competencia y G3 con 1 km por ronda sin molestias.","deload":"- Fuerza: doble progresión por RPE; subir carga cuando sale a RPE 6.\n- Circuito HYROX: +10% de carga cada 2 semanas hasta la carga de\n  competencia; desde semana 5 distancias de 25 m (sled), 500 m (ski/remo),\n  100 m (farmer), 20 m (lunges), 15 wall balls.\n- Running: según la tabla de C1; en G3 los tramos pasan de 400 a 600 m\n  y luego a 1 km.\n- Tibial/gemelo: de dos piernas a una pierna; luego carga con mancuerna\n  o chaleco; pogo de 10 a 20.\n- Semanas 4 y 8: descarga (mitad de rondas y series).\n- Pasar a X02: corre 30' continuos, hace todas las estaciones a carga\n  de competencia y G3 con 1 km por ronda sin molestias.","stop":"- Sin trineo: empujar cinta apagada o disco sobre alfombra; pull con soga.\n- Sin SkiErg: remo o battle ropes. Sin wall ball: thruster liviano.\n- Sin pared libre para tibial: sentado con banda en el empeine (dorsiflexión).\n- Dolor en la tibia o el tendón de Aquiles: quitar los pogo, mantener\n  el resto del circuito D y repetir la semana de carrera.\n- Duración mínima viable: 35' (A + D + 10' de B).\n- No se cambia: bloque de fuerza y circuito tibial/gemelo en todas las sesiones.\n\n- Fuerza: doble progresión por RPE; subir carga cuando sale a RPE 6.\n- Circuito HYROX: +10% de carga cada 2 semanas hasta la carga de\n  competencia; desde semana 5 distancias de 25 m (sled), 500 m (ski/remo),\n  100 m (farmer), 20 m (lunges), 15 wall balls.\n- Running: según la tabla de C1; en G3 los tramos pasan de 400 a 600 m\n  y luego a 1 km.\n- Tibial/gemelo: de dos piernas a una pierna; luego carga con mancuerna\n  o chaleco; pogo de 10 a 20.\n- Semanas 4 y 8: descarga (mitad de rondas y series).\n- Pasar a X02: corre 30' continuos, hace todas las estaciones a carga\n  de competencia y G3 con 1 km por ronda sin molestias."},"adaptationRules":{"automatic":[],"manual":["Imprescindible: bloque A (fuerza) y bloque D (tibial/gemelo) de todas\nlas sesiones; C1.\nImportante: bloque B (circuito HYROX).\nOpcional: bloque C dentro de G1 y G2 (si C1 se hizo completa).\nRecorte dentro de la sesión: C > una ronda de B. Nunca A ni D.","- Sin trineo: empujar cinta apagada o disco sobre alfombra; pull con soga.\n- Sin SkiErg: remo o battle ropes. Sin wall ball: thruster liviano.\n- Sin pared libre para tibial: sentado con banda en el empeine (dorsiflexión).\n- Dolor en la tibia o el tendón de Aquiles: quitar los pogo, mantener\n  el resto del circuito D y repetir la semana de carrera.\n- Duración mínima viable: 35' (A + D + 10' de B).\n- No se cambia: bloque de fuerza y circuito tibial/gemelo en todas las sesiones."],"forbidden":[]},"exerciseAlternatives":[],"sourceIds":[],"reviewChecklist":["Conservar las dosis, variantes, prioridades y reglas del documento original.","La conversión no equivale a aprobación individual del programa."],"sourceDocument":{"filename":"X01_HYROX_principiante.txt","text":"==========================================================\nX01 · HYROX PRINCIPIANTE\nFrancisco Martín · Biblioteca de plantillas v1\n==========================================================\n\nNotación\n- Nombre del ejercicio en castellano [TH: nombre en TrainHeroic].\n- RPE = esfuerzo percibido 1-10. Z2 = trote conversacional (RPE 3-4).\n- Carga de competencia = la de tu división (Open) según el reglamento\n  vigente. \"Carga reducida\" = 50-70% de esa carga.\n- Duración máxima de cada sesión: 60 minutos.\n\nEstructura de TODAS las sesiones de gimnasio\n  A · BLOQUE DE FUERZA (series y descansos completos)\n  B · CIRCUITO HYROX (técnica de estaciones, cargas reducidas)\n  C · RUNNING ADAPTADO (tramos cortos, correr-caminar)\n  D · CIRCUITO TIBIAL Y GEMELO (fortalecimiento para tolerar la carrera)\n\n\n----------------------------------------------------------\n1. PERFIL\n----------------------------------------------------------\nExperiencia mínima (criterio principal)\n- Menos de 1 año combinando fuerza y resistencia, o nunca hizo HYROX.\n- Puede trotar 10-15' (si no, arrancar con R01 y después X01).\n\nMarcas orientativas (NO excluyentes)\n- Primer HYROX, objetivo: terminar en Open o Doubles.\n\nObjetivo\n- Base de fuerza, técnica de las 8 estaciones, llegar a correr 30'\n  continuos y preparar tibiales y gemelos para el volumen de carrera.\n\nQué lo distingue de X02\n- X01: fuerza + técnica con cargas reducidas + carrera muy adaptada.\n- X02: cargas de competencia y 2 días de carrera con calidad.\n\nEquipamiento necesario\n- Trineo, SkiErg, remo, wall ball, sandbag, kettlebells/mancuernas,\n  barra y discos, escalón o disco para gemelos, pared para tibial.\n\n\n----------------------------------------------------------\n2. CALENDARIO\n----------------------------------------------------------\n4 sesiones · 3 días de descanso\n\nLunes ....... G1 · Fuerza inferior + circuito HYROX estaciones 1-4\nMartes ...... Descanso\nMiércoles ... C1 · Running adaptado + circuito tibial/gemelo\nJueves ...... G2 · Fuerza superior + circuito HYROX estaciones 5-8\nViernes ..... Descanso\nSábado ...... G3 · Fuerza full body + mini-HYROX con tramos de carrera\nDomingo ..... Descanso\n\nVersión 3 días: G1, G2 y G3 (el running de C1 se reparte en el bloque C).\n\n\n----------------------------------------------------------\n3. SESIONES\n----------------------------------------------------------\nCalentamiento (8'): 3' remo suave + movilidad de tobillo, cadera y\ntorácica + 2 x 10 sentadilla goblet liviana y puente de glúteo.\nVuelta a la calma (3'): caminata suave. Sin estiramientos.\nMovilidad en turno separado (10-15'): tobillo, cadera, torácica.\n\nG1 · 58' · fuerza de piernas + sled, ski y burpee BJ + trote corto.\nC1 · 45' · carrera progresiva + fortalecimiento de pierna.\nG2 · 58' · fuerza de tronco/brazos + remo, farmer, lunges, wall balls.\nG3 · 58' · fuerza global + mini-HYROX encadenado.\n\n\n----------------------------------------------------------\n4. EJERCICIOS\n----------------------------------------------------------\n\nG1 · Fuerza inferior + estaciones 1-4\n..........................................................\nA · BLOQUE DE FUERZA (15')\nA1 · Sentadilla goblet [TH: Goblet Squat] · 4 x 8 · RPE 7 · descanso 1'30\"\n     Pecho arriba, rodillas siguiendo los pies, profundidad completa.\nA2 · Peso muerto rumano con mancuernas [TH: Romanian Deadlift with DB]\n     3 x 10 · RPE 7 · descanso 1'30\"\n     Cadera atrás, espalda neutra, mancuernas pegadas a las piernas.\n\nB · CIRCUITO HYROX (15') · 3 rondas · RPE 6 · 1'30\" entre rondas\n     SkiErg 250 m [TH: SkiErg] · cadera atrás, brazos al final\n     Sled push 12,5 m carga reducida [TH: Sled Push] · brazos extendidos, pasos cortos\n     Sled pull 12,5 m carga reducida [TH: Sled Pull] · mano sobre mano, cadera baja\n     Burpee broad jump x 5 [TH: Burpee Broad Jump] · aterrizaje suave\n\nC · RUNNING ADAPTADO (8')\n     4 x (1' trote Z2 + 1' caminar)\n\nD · CIRCUITO TIBIAL Y GEMELO (8') · 2 rondas · 45\" entre ejercicios\n     Elevación de puntas contra pared [TH: Tibialis Raise] · 15-20\n       Espalda en la pared, talones adelante, subir las puntas lento.\n     Gemelo de pie a dos piernas [TH: Calf Raise] · 15 · bajada en 3\"\n     Gemelo sentado o con rodilla flexionada (sóleo) [TH: Seated Calf Raise] · 15\n     Caminata en talones [TH: Heel Walk] · 20 m\n\nC1 · Running adaptado + tibial/gemelo\n..........................................................\nCalentamiento: 5' caminata rápida + técnica (skipping suave 2 x 15 m).\nParte principal (progresión semanal):\n  Semanas 1-2: 6 x (3' trote Z2 + 1' caminar)\n  Semanas 3-4: 4 x (5' trote + 1' caminar)\n  Semanas 5-6: 3 x (8' trote + 1' caminar)\n  Semanas 7-8: 20-30' continuos en Z2\nCIRCUITO TIBIAL Y GEMELO (10') · 3 rondas\n  Elevación de puntas contra pared [TH: Tibialis Raise] · 20\n  Gemelo de pie a una pierna en escalón [TH: Single Leg Calf Raise] · 10 por pierna · bajada 3\"\n  Sóleo con rodilla flexionada [TH: Seated Calf Raise] · 15\n  Saltos pogo bajos [TH: Pogo Jumps] · 10 (desde semana 3)\n\nG2 · Fuerza superior + estaciones 5-8\n..........................................................\nA · BLOQUE DE FUERZA (15')\nA1 · Press con mancuernas en banco [TH: DB Bench Press] · 4 x 8 · RPE 7\nA2 · Remo a un brazo con mancuerna [TH: 1-Arm DB Row] · 4 x 10 por lado · RPE 7\n     descanso 1'30\" tras el par\nA3 · Plancha frontal [TH: Plank] · 3 x 30\"\n\nB · CIRCUITO HYROX (15') · 3 rondas · RPE 6 · 1'30\" entre rondas\n     Remo 250 m [TH: Row] · piernas > tronco > brazos\n     Farmer carry 50 m carga de competencia [TH: Farmer Carry] · postura alta\n     Sandbag lunges 10 m carga reducida [TH: Sandbag Lunges] · rodilla al piso\n     Wall balls x 10 [TH: Wall Ball] · sentadilla completa, lanzar con piernas\n\nC · RUNNING ADAPTADO (8')\n     2 x (3' trote Z2 + 1' caminar)\n\nD · CIRCUITO TIBIAL Y GEMELO (8') · igual que G1\n\nG3 · Fuerza full body + mini-HYROX\n..........................................................\nA · BLOQUE DE FUERZA (15')\nA1 · Step-up con mancuernas [TH: Weighted Step Ups] · 3 x 8 por pierna · RPE 7\nA2 · Press de hombros con mancuernas [TH: Seated DB Shoulder Press] · 3 x 8\nA3 · Jalón al pecho [TH: Lat Pulldown] · 3 x 10 · descanso 1'30\" tras la vuelta\n\nB + C · MINI-HYROX con running (25') · 4 rondas · RPE 6 · 2' entre rondas\n     R1: 400 m trote + SkiErg 250 m + Sled push 12,5 m\n     R2: 400 m trote + Sled pull 12,5 m + Burpee broad jump 10 m\n     R3: 400 m trote + Remo 250 m + Farmer carry 50 m\n     R4: 400 m trote + Sandbag lunges 20 m + Wall balls 15\n     Objetivo: aprender a entrar y salir de cada estación.\n\nD · CIRCUITO TIBIAL Y GEMELO (8') · igual que G1\n\n\n----------------------------------------------------------\n5. PRIORIDADES\n----------------------------------------------------------\nImprescindible: bloque A (fuerza) y bloque D (tibial/gemelo) de todas\nlas sesiones; C1.\nImportante: bloque B (circuito HYROX).\nOpcional: bloque C dentro de G1 y G2 (si C1 se hizo completa).\nRecorte dentro de la sesión: C > una ronda de B. Nunca A ni D.\n\n\n----------------------------------------------------------\n6. ADAPTACIONES PERMITIDAS\n----------------------------------------------------------\n- Sin trineo: empujar cinta apagada o disco sobre alfombra; pull con soga.\n- Sin SkiErg: remo o battle ropes. Sin wall ball: thruster liviano.\n- Sin pared libre para tibial: sentado con banda en el empeine (dorsiflexión).\n- Dolor en la tibia o el tendón de Aquiles: quitar los pogo, mantener\n  el resto del circuito D y repetir la semana de carrera.\n- Duración mínima viable: 35' (A + D + 10' de B).\n- No se cambia: bloque de fuerza y circuito tibial/gemelo en todas las sesiones.\n\n\n----------------------------------------------------------\n7. PROGRESIÓN (8 semanas)\n----------------------------------------------------------\n- Fuerza: doble progresión por RPE; subir carga cuando sale a RPE 6.\n- Circuito HYROX: +10% de carga cada 2 semanas hasta la carga de\n  competencia; desde semana 5 distancias de 25 m (sled), 500 m (ski/remo),\n  100 m (farmer), 20 m (lunges), 15 wall balls.\n- Running: según la tabla de C1; en G3 los tramos pasan de 400 a 600 m\n  y luego a 1 km.\n- Tibial/gemelo: de dos piernas a una pierna; luego carga con mancuerna\n  o chaleco; pogo de 10 a 20.\n- Semanas 4 y 8: descarga (mitad de rondas y series).\n- Pasar a X02: corre 30' continuos, hace todas las estaciones a carga\n  de competencia y G3 con 1 km por ronda sin molestias.\n\n\n----------------------------------------------------------\n8. FUNDAMENTOS\n----------------------------------------------------------\n1. La carrera es ~50% del tiempo de HYROX y lo más asociado al resultado.\n   · Rappelt y col. 2026. doi.org/10.3389/fphys.2026.1847569\n2. Exigencia de fuerza máxima moderada: fuerza submáxima (RPE 7) con\n   foco en técnica y motor.\n   · Brandt y col. 2025. doi.org/10.3389/fphys.2025.1519240\n3. En HYROX predominan las lesiones por sobreuso de rodilla y pierna;\n   la pierna (tibia, gemelo) carga con el volumen de carrera. Por eso\n   el circuito tibial/gemelo en todas las sesiones y la carrera muy gradual.\n   · Chittenden y col. 2026. doi.org/10.3389/fspor.2026.1937574\n   · Nielsen y col. 2014 (subir >30% el volumen se asoció a periostitis\n     y otras lesiones por distancia). doi.org/10.2519/jospt.2014.5164\n4. Principiantes: 2-3 días de fuerza, cargas moderadas.\n   · ACSM 2009. doi.org/10.1249/MSS.0b013e3181915670\n\nCriterio propio de Francisco Martín (coach HYROX Level 1)\n- Todas las sesiones con bloque de fuerza + circuito HYROX + running\n  adaptado + fortalecimiento de tibial y gemelo. La dosis del circuito\n  tibial/gemelo es criterio de entrenador (no hay protocolo validado).\n\nMovilidad en turno separado (sin estiramiento post entreno)\n- El estiramiento post entreno no reduce el dolor muscular ni acelera\n  la recuperación.\n  · Herbert y col. 2011, Cochrane. doi.org/10.1002/14651858.CD004577.pub3\n","correctedText":"==========================================================\nX01 · HYROX PRINCIPIANTE\nFrancisco Martín · Biblioteca de plantillas v1\n==========================================================\n\nNotación\n- Nombre del ejercicio en castellano [TH: nombre en TrainHeroic].\n- RPE = esfuerzo percibido 1-10. Z2 = trote conversacional (RPE 3-4).\n- Carga de competencia = la de tu división (Open) según el reglamento\n  vigente. \"Carga reducida\" = 50-70% de esa carga.\n- Duración máxima de cada sesión: 60 minutos.\n\nEstructura de TODAS las sesiones de gimnasio\n  A · BLOQUE DE FUERZA (series y descansos completos)\n  B · CIRCUITO HYROX (técnica de estaciones, cargas reducidas)\n  C · RUNNING ADAPTADO (tramos cortos, correr-caminar)\n  D · CIRCUITO TIBIAL Y GEMELO (fortalecimiento para tolerar la carrera)\n\n\n----------------------------------------------------------\n1. PERFIL\n----------------------------------------------------------\nExperiencia mínima (criterio principal)\n- Menos de 1 año combinando fuerza y resistencia, o nunca hizo HYROX.\n- Puede trotar 10-15' (si no, arrancar con R01 y después X01).\n\nMarcas orientativas (NO excluyentes)\n- Primer HYROX, objetivo: terminar en Open o Doubles.\n\nObjetivo\n- Base de fuerza, técnica de las 8 estaciones, llegar a correr 30'\n  continuos y preparar tibiales y gemelos para el volumen de carrera.\n\nQué lo distingue de X02\n- X01: fuerza + técnica con cargas reducidas + carrera muy adaptada.\n- X02: cargas de competencia y 2 días de carrera con calidad.\n\nEquipamiento necesario\n- Trineo, SkiErg, remo, wall ball, sandbag, kettlebells/mancuernas,\n  barra y discos, escalón o disco para gemelos, pared para tibial.\n\n\n----------------------------------------------------------\n2. CALENDARIO\n----------------------------------------------------------\n4 sesiones · 3 días de descanso\n\nLunes ....... G1 · Fuerza inferior + circuito HYROX estaciones 1-4\nMartes ...... Descanso\nMiércoles ... C1 · Running adaptado + circuito tibial/gemelo\nJueves ...... G2 · Fuerza superior + circuito HYROX estaciones 5-8\nViernes ..... Descanso\nSábado ...... G3 · Fuerza full body + mini-HYROX con tramos de carrera\nDomingo ..... Descanso\n\nVersión 3 días: G1, G2 y G3 (el running de C1 se reparte en el bloque C).\n\n\n----------------------------------------------------------\n3. SESIONES\n----------------------------------------------------------\nCalentamiento (8'): 3' remo suave + movilidad de tobillo, cadera y\ntorácica + 2 x 10 sentadilla goblet liviana y puente de glúteo.\nVuelta a la calma (3'): caminata suave. Sin estiramientos.\nMovilidad en turno separado (10-15'): tobillo, cadera, torácica.\n\nG1 · 58' · fuerza de piernas + sled, ski y burpee BJ + trote corto.\nC1 · 45' · carrera progresiva + fortalecimiento de pierna.\nG2 · 58' · fuerza de tronco/brazos + remo, farmer, lunges, wall balls.\nG3 · 58' · fuerza global + mini-HYROX encadenado.\n\n\n----------------------------------------------------------\n4. EJERCICIOS\n----------------------------------------------------------\n\nG1 · Fuerza inferior + estaciones 1-4\n..........................................................\nA · BLOQUE DE FUERZA (15')\nA1 · Sentadilla goblet [TH: Goblet Squat] · 4 x 8 · RPE 7 · descanso 1'30\"\n     Pecho arriba, rodillas siguiendo los pies, profundidad completa.\nA2 · Peso muerto rumano con mancuernas [TH: Romanian Deadlift with DB]\n     3 x 10 · RPE 7 · descanso 1'30\"\n     Cadera atrás, espalda neutra, mancuernas pegadas a las piernas.\n\nB · CIRCUITO HYROX (15') · 3 rondas · RPE 6 · 1'30\" entre rondas\n     SkiErg 250 m [TH: SkiErg] · cadera atrás, brazos al final\n     Sled push 12,5 m carga reducida [TH: Sled Push] · brazos extendidos, pasos cortos\n     Sled pull 12,5 m carga reducida [TH: Sled Pull] · mano sobre mano, cadera baja\n     Burpee broad jump x 5 [TH: Burpee Broad Jump] · aterrizaje suave\n\nC · RUNNING ADAPTADO (8')\n     4 x (1' trote Z2 + 1' caminar)\n\nD · CIRCUITO TIBIAL Y GEMELO (8') · 2 rondas · 45\" entre ejercicios\n     Elevación de puntas contra pared [TH: Tibialis Raise] · 15-20\n       Espalda en la pared, talones adelante, subir las puntas lento.\n     Gemelo de pie a dos piernas [TH: Calf Raise] · 15 · bajada en 3\"\n     Gemelo sentado o con rodilla flexionada (sóleo) [TH: Seated Calf Raise] · 15\n     Caminata en talones [TH: Heel Walk] · 20 m\n\nC1 · Running adaptado + tibial/gemelo\n..........................................................\nCalentamiento: 5' caminata rápida + técnica (skipping suave 2 x 15 m).\nParte principal (progresión semanal):\n  Semanas 1-2: 6 x (3' trote Z2 + 1' caminar)\n  Semanas 3-4: 4 x (5' trote + 1' caminar)\n  Semanas 5-6: 3 x (8' trote + 1' caminar)\n  Semanas 7-8: 20-30' continuos en Z2\nCIRCUITO TIBIAL Y GEMELO (10') · 3 rondas\n  Elevación de puntas contra pared [TH: Tibialis Raise] · 20\n  Gemelo de pie a una pierna en escalón [TH: Single Leg Calf Raise] · 10 por pierna · bajada 3\"\n  Sóleo con rodilla flexionada [TH: Seated Calf Raise] · 15\n  Saltos pogo bajos [TH: Pogo Jumps] · 10 (desde semana 3)\n\nG2 · Fuerza superior + estaciones 5-8\n..........................................................\nA · BLOQUE DE FUERZA (15')\nA1 · Press con mancuernas en banco [TH: DB Bench Press] · 4 x 8 · RPE 7\nA2 · Remo a un brazo con mancuerna [TH: 1-Arm DB Row] · 4 x 10 por lado · RPE 7\n     descanso 1'30\" tras el par\nA3 · Plancha frontal [TH: Plank] · 3 x 30\"\n\nB · CIRCUITO HYROX (15') · 3 rondas · RPE 6 · 1'30\" entre rondas\n     Remo 250 m [TH: Row] · piernas > tronco > brazos\n     Farmer carry 50 m carga de competencia [TH: Farmer Carry] · postura alta\n     Sandbag lunges 10 m carga reducida [TH: Sandbag Lunges] · rodilla al piso\n     Wall balls x 10 [TH: Wall Ball] · sentadilla completa, lanzar con piernas\n\nC · RUNNING ADAPTADO (8')\n     2 x (3' trote Z2 + 1' caminar)\n\nD · CIRCUITO TIBIAL Y GEMELO (8') · igual que G1\n\nG3 · Fuerza full body + mini-HYROX\n..........................................................\nA · BLOQUE DE FUERZA (15')\nA1 · Step-up con mancuernas [TH: Weighted Step Ups] · 3 x 8 por pierna · RPE 7\nA2 · Press de hombros con mancuernas [TH: Seated DB Shoulder Press] · 3 x 8\nA3 · Jalón al pecho [TH: Lat Pulldown] · 3 x 10 · descanso 1'30\" tras la vuelta\n\nB + C · MINI-HYROX con running (25') · 4 rondas · RPE 6 · 2' entre rondas\n     R1: 400 m trote + SkiErg 250 m + Sled push 12,5 m\n     R2: 400 m trote + Sled pull 12,5 m + Burpee broad jump 10 m\n     R3: 400 m trote + Remo 250 m + Farmer carry 50 m\n     R4: 400 m trote + Sandbag lunges 20 m + Wall balls 15\n     Objetivo: aprender a entrar y salir de cada estación.\n\nD · CIRCUITO TIBIAL Y GEMELO (8') · igual que G1\n\n\n----------------------------------------------------------\n5. PRIORIDADES\n----------------------------------------------------------\nImprescindible: bloque A (fuerza) y bloque D (tibial/gemelo) de todas\nlas sesiones; C1.\nImportante: bloque B (circuito HYROX).\nOpcional: bloque C dentro de G1 y G2 (si C1 se hizo completa).\nRecorte dentro de la sesión: C > una ronda de B. Nunca A ni D.\n\n\n----------------------------------------------------------\n6. ADAPTACIONES PERMITIDAS\n----------------------------------------------------------\n- Sin trineo: empujar cinta apagada o disco sobre alfombra; pull con soga.\n- Sin SkiErg: remo o battle ropes. Sin wall ball: thruster liviano.\n- Sin pared libre para tibial: sentado con banda en el empeine (dorsiflexión).\n- Dolor en la tibia o el tendón de Aquiles: quitar los pogo, mantener\n  el resto del circuito D y repetir la semana de carrera.\n- Duración mínima viable: 35' (A + D + 10' de B).\n- No se cambia: bloque de fuerza y circuito tibial/gemelo en todas las sesiones.\n\n\n----------------------------------------------------------\n7. PROGRESIÓN (8 semanas)\n----------------------------------------------------------\n- Fuerza: doble progresión por RPE; subir carga cuando sale a RPE 6.\n- Circuito HYROX: +10% de carga cada 2 semanas hasta la carga de\n  competencia; desde semana 5 distancias de 25 m (sled), 500 m (ski/remo),\n  100 m (farmer), 20 m (lunges), 15 wall balls.\n- Running: según la tabla de C1; en G3 los tramos pasan de 400 a 600 m\n  y luego a 1 km.\n- Tibial/gemelo: de dos piernas a una pierna; luego carga con mancuerna\n  o chaleco; pogo de 10 a 20.\n- Semanas 4 y 8: descarga (mitad de rondas y series).\n- Pasar a X02: corre 30' continuos, hace todas las estaciones a carga\n  de competencia y G3 con 1 km por ronda sin molestias.\n\n\n----------------------------------------------------------\n8. FUNDAMENTOS\n----------------------------------------------------------\n1. La carrera es ~50% del tiempo de HYROX y lo más asociado al resultado.\n   · Rappelt y col. 2026. doi.org/10.3389/fphys.2026.1847569\n2. Exigencia de fuerza máxima moderada: fuerza submáxima (RPE 7) con\n   foco en técnica y motor.\n   · Brandt y col. 2025. doi.org/10.3389/fphys.2025.1519240\n3. En HYROX predominan las lesiones por sobreuso de rodilla y pierna;\n   la pierna (tibia, gemelo) carga con el volumen de carrera. Por eso\n   el circuito tibial/gemelo en todas las sesiones y la carrera muy gradual.\n   · Chittenden y col. 2026. doi.org/10.3389/fspor.2026.1937574\n   · Nielsen y col. 2014 (subir >30% el volumen se asoció a periostitis\n     y otras lesiones por distancia). doi.org/10.2519/jospt.2014.5164\n4. Principiantes: 2-3 días de fuerza, cargas moderadas.\n   · ACSM 2009. doi.org/10.1249/MSS.0b013e3181915670\n\nCriterio propio de Francisco Martín (coach HYROX Level 1)\n- Todas las sesiones con bloque de fuerza + circuito HYROX + running\n  adaptado + fortalecimiento de tibial y gemelo. La dosis del circuito\n  tibial/gemelo es criterio de entrenador (no hay protocolo validado).\n\nMovilidad en turno separado (sin estiramiento post entreno)\n- El estiramiento post entreno no reduce el dolor muscular ni acelera\n  la recuperación.\n  · Herbert y col. 2011, Cochrane. doi.org/10.1002/14651858.CD004577.pub3\n"},"editorialCorrections":[],"sourceSections":{"1":"Experiencia mínima (criterio principal)\n- Menos de 1 año combinando fuerza y resistencia, o nunca hizo HYROX.\n- Puede trotar 10-15' (si no, arrancar con R01 y después X01).\n\nMarcas orientativas (NO excluyentes)\n- Primer HYROX, objetivo: terminar en Open o Doubles.\n\nObjetivo\n- Base de fuerza, técnica de las 8 estaciones, llegar a correr 30'\n  continuos y preparar tibiales y gemelos para el volumen de carrera.\n\nQué lo distingue de X02\n- X01: fuerza + técnica con cargas reducidas + carrera muy adaptada.\n- X02: cargas de competencia y 2 días de carrera con calidad.\n\nEquipamiento necesario\n- Trineo, SkiErg, remo, wall ball, sandbag, kettlebells/mancuernas,\n  barra y discos, escalón o disco para gemelos, pared para tibial.","2":"4 sesiones · 3 días de descanso\n\nLunes ....... G1 · Fuerza inferior + circuito HYROX estaciones 1-4\nMartes ...... Descanso\nMiércoles ... C1 · Running adaptado + circuito tibial/gemelo\nJueves ...... G2 · Fuerza superior + circuito HYROX estaciones 5-8\nViernes ..... Descanso\nSábado ...... G3 · Fuerza full body + mini-HYROX con tramos de carrera\nDomingo ..... Descanso\n\nVersión 3 días: G1, G2 y G3 (el running de C1 se reparte en el bloque C).","3":"Calentamiento (8'): 3' remo suave + movilidad de tobillo, cadera y\ntorácica + 2 x 10 sentadilla goblet liviana y puente de glúteo.\nVuelta a la calma (3'): caminata suave. Sin estiramientos.\nMovilidad en turno separado (10-15'): tobillo, cadera, torácica.\n\nG1 · 58' · fuerza de piernas + sled, ski y burpee BJ + trote corto.\nC1 · 45' · carrera progresiva + fortalecimiento de pierna.\nG2 · 58' · fuerza de tronco/brazos + remo, farmer, lunges, wall balls.\nG3 · 58' · fuerza global + mini-HYROX encadenado.","4":"G1 · Fuerza inferior + estaciones 1-4\n..........................................................\nA · BLOQUE DE FUERZA (15')\nA1 · Sentadilla goblet [TH: Goblet Squat] · 4 x 8 · RPE 7 · descanso 1'30\"\n     Pecho arriba, rodillas siguiendo los pies, profundidad completa.\nA2 · Peso muerto rumano con mancuernas [TH: Romanian Deadlift with DB]\n     3 x 10 · RPE 7 · descanso 1'30\"\n     Cadera atrás, espalda neutra, mancuernas pegadas a las piernas.\n\nB · CIRCUITO HYROX (15') · 3 rondas · RPE 6 · 1'30\" entre rondas\n     SkiErg 250 m [TH: SkiErg] · cadera atrás, brazos al final\n     Sled push 12,5 m carga reducida [TH: Sled Push] · brazos extendidos, pasos cortos\n     Sled pull 12,5 m carga reducida [TH: Sled Pull] · mano sobre mano, cadera baja\n     Burpee broad jump x 5 [TH: Burpee Broad Jump] · aterrizaje suave\n\nC · RUNNING ADAPTADO (8')\n     4 x (1' trote Z2 + 1' caminar)\n\nD · CIRCUITO TIBIAL Y GEMELO (8') · 2 rondas · 45\" entre ejercicios\n     Elevación de puntas contra pared [TH: Tibialis Raise] · 15-20\n       Espalda en la pared, talones adelante, subir las puntas lento.\n     Gemelo de pie a dos piernas [TH: Calf Raise] · 15 · bajada en 3\"\n     Gemelo sentado o con rodilla flexionada (sóleo) [TH: Seated Calf Raise] · 15\n     Caminata en talones [TH: Heel Walk] · 20 m\n\nC1 · Running adaptado + tibial/gemelo\n..........................................................\nCalentamiento: 5' caminata rápida + técnica (skipping suave 2 x 15 m).\nParte principal (progresión semanal):\n  Semanas 1-2: 6 x (3' trote Z2 + 1' caminar)\n  Semanas 3-4: 4 x (5' trote + 1' caminar)\n  Semanas 5-6: 3 x (8' trote + 1' caminar)\n  Semanas 7-8: 20-30' continuos en Z2\nCIRCUITO TIBIAL Y GEMELO (10') · 3 rondas\n  Elevación de puntas contra pared [TH: Tibialis Raise] · 20\n  Gemelo de pie a una pierna en escalón [TH: Single Leg Calf Raise] · 10 por pierna · bajada 3\"\n  Sóleo con rodilla flexionada [TH: Seated Calf Raise] · 15\n  Saltos pogo bajos [TH: Pogo Jumps] · 10 (desde semana 3)\n\nG2 · Fuerza superior + estaciones 5-8\n..........................................................\nA · BLOQUE DE FUERZA (15')\nA1 · Press con mancuernas en banco [TH: DB Bench Press] · 4 x 8 · RPE 7\nA2 · Remo a un brazo con mancuerna [TH: 1-Arm DB Row] · 4 x 10 por lado · RPE 7\n     descanso 1'30\" tras el par\nA3 · Plancha frontal [TH: Plank] · 3 x 30\"\n\nB · CIRCUITO HYROX (15') · 3 rondas · RPE 6 · 1'30\" entre rondas\n     Remo 250 m [TH: Row] · piernas > tronco > brazos\n     Farmer carry 50 m carga de competencia [TH: Farmer Carry] · postura alta\n     Sandbag lunges 10 m carga reducida [TH: Sandbag Lunges] · rodilla al piso\n     Wall balls x 10 [TH: Wall Ball] · sentadilla completa, lanzar con piernas\n\nC · RUNNING ADAPTADO (8')\n     2 x (3' trote Z2 + 1' caminar)\n\nD · CIRCUITO TIBIAL Y GEMELO (8') · igual que G1\n\nG3 · Fuerza full body + mini-HYROX\n..........................................................\nA · BLOQUE DE FUERZA (15')\nA1 · Step-up con mancuernas [TH: Weighted Step Ups] · 3 x 8 por pierna · RPE 7\nA2 · Press de hombros con mancuernas [TH: Seated DB Shoulder Press] · 3 x 8\nA3 · Jalón al pecho [TH: Lat Pulldown] · 3 x 10 · descanso 1'30\" tras la vuelta\n\nB + C · MINI-HYROX con running (25') · 4 rondas · RPE 6 · 2' entre rondas\n     R1: 400 m trote + SkiErg 250 m + Sled push 12,5 m\n     R2: 400 m trote + Sled pull 12,5 m + Burpee broad jump 10 m\n     R3: 400 m trote + Remo 250 m + Farmer carry 50 m\n     R4: 400 m trote + Sandbag lunges 20 m + Wall balls 15\n     Objetivo: aprender a entrar y salir de cada estación.\n\nD · CIRCUITO TIBIAL Y GEMELO (8') · igual que G1","5":"Imprescindible: bloque A (fuerza) y bloque D (tibial/gemelo) de todas\nlas sesiones; C1.\nImportante: bloque B (circuito HYROX).\nOpcional: bloque C dentro de G1 y G2 (si C1 se hizo completa).\nRecorte dentro de la sesión: C > una ronda de B. Nunca A ni D.","6":"- Sin trineo: empujar cinta apagada o disco sobre alfombra; pull con soga.\n- Sin SkiErg: remo o battle ropes. Sin wall ball: thruster liviano.\n- Sin pared libre para tibial: sentado con banda en el empeine (dorsiflexión).\n- Dolor en la tibia o el tendón de Aquiles: quitar los pogo, mantener\n  el resto del circuito D y repetir la semana de carrera.\n- Duración mínima viable: 35' (A + D + 10' de B).\n- No se cambia: bloque de fuerza y circuito tibial/gemelo en todas las sesiones.","7":"- Fuerza: doble progresión por RPE; subir carga cuando sale a RPE 6.\n- Circuito HYROX: +10% de carga cada 2 semanas hasta la carga de\n  competencia; desde semana 5 distancias de 25 m (sled), 500 m (ski/remo),\n  100 m (farmer), 20 m (lunges), 15 wall balls.\n- Running: según la tabla de C1; en G3 los tramos pasan de 400 a 600 m\n  y luego a 1 km.\n- Tibial/gemelo: de dos piernas a una pierna; luego carga con mancuerna\n  o chaleco; pogo de 10 a 20.\n- Semanas 4 y 8: descarga (mitad de rondas y series).\n- Pasar a X02: corre 30' continuos, hace todas las estaciones a carga\n  de competencia y G3 con 1 km por ronda sin molestias.","8":"1. La carrera es ~50% del tiempo de HYROX y lo más asociado al resultado.\n   · Rappelt y col. 2026. doi.org/10.3389/fphys.2026.1847569\n2. Exigencia de fuerza máxima moderada: fuerza submáxima (RPE 7) con\n   foco en técnica y motor.\n   · Brandt y col. 2025. doi.org/10.3389/fphys.2025.1519240\n3. En HYROX predominan las lesiones por sobreuso de rodilla y pierna;\n   la pierna (tibia, gemelo) carga con el volumen de carrera. Por eso\n   el circuito tibial/gemelo en todas las sesiones y la carrera muy gradual.\n   · Chittenden y col. 2026. doi.org/10.3389/fspor.2026.1937574\n   · Nielsen y col. 2014 (subir >30% el volumen se asoció a periostitis\n     y otras lesiones por distancia). doi.org/10.2519/jospt.2014.5164\n4. Principiantes: 2-3 días de fuerza, cargas moderadas.\n   · ACSM 2009. doi.org/10.1249/MSS.0b013e3181915670\n\nCriterio propio de Francisco Martín (coach HYROX Level 1)\n- Todas las sesiones con bloque de fuerza + circuito HYROX + running\n  adaptado + fortalecimiento de tibial y gemelo. La dosis del circuito\n  tibial/gemelo es criterio de entrenador (no hay protocolo validado).\n\nMovilidad en turno separado (sin estiramiento post entreno)\n- El estiramiento post entreno no reduce el dolor muscular ni acelera\n  la recuperación.\n  · Herbert y col. 2011, Cochrane. doi.org/10.1002/14651858.CD004577.pub3"},"notation":"Notación\n- Nombre del ejercicio en castellano [TH: nombre en TrainHeroic].\n- RPE = esfuerzo percibido 1-10. Z2 = trote conversacional (RPE 3-4).\n- Carga de competencia = la de tu división (Open) según el reglamento\n  vigente. \"Carga reducida\" = 50-70% de esa carga.\n- Duración máxima de cada sesión: 60 minutos.\n\nEstructura de TODAS las sesiones de gimnasio\n  A · BLOQUE DE FUERZA (series y descansos completos)\n  B · CIRCUITO HYROX (técnica de estaciones, cargas reducidas)\n  C · RUNNING ADAPTADO (tramos cortos, correr-caminar)\n  D · CIRCUITO TIBIAL Y GEMELO (fortalecimiento para tolerar la carrera)","scheduling":{"minimumRestDays":0,"minimumSameDayGapHours":6},"weeks":[{"number":1,"theme":"Semana base A — progresión y alternancia completas en el documento","sessions":[{"title":"Fuerza inferior + estaciones 1-4","day":0,"slot":"am","minutes":58,"minimumMinutes":35,"intensity":"Según prescripción original","instructions":"Trabajo principal: Sentadilla goblet, Peso muerto rumano con mancuernas, SkiErg.","priority":"core","activity":"hybrid","groups":[{"title":"Calentamiento","rounds":1,"restSeconds":null,"estimatedMinutes":8,"durationEstimated":true,"isEstimated":true,"instructions":"","exercises":[{"catalogId":"custom","name":"Calentamiento de gimnasio","sourceExerciseName":"Calentamiento de gimnasio","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":8,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"3' remo suave + movilidad de tobillo, cadera y\ntorácica + 2 x 10 sentadilla goblet liviana y puente de glúteo.","prescription":"","id":"x01-w1-s1-g1-e1","sourceExerciseText":"Calentamiento (8'): 3' remo suave + movilidad de tobillo, cadera y\ntorácica + 2 x 10 sentadilla goblet liviana y puente de glúteo.","sourcePrescription":"Calentamiento (8'): 3' remo suave + movilidad de tobillo, cadera y\ntorácica + 2 x 10 sentadilla goblet liviana y puente de glúteo.","timeUnit":"min","distanceUnit":"km","sourceComments":"3' remo suave + movilidad de tobillo, cadera y\ntorácica + 2 x 10 sentadilla goblet liviana y puente de glúteo.","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":8,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"timed-preparation","scope":"complete-dose","originalMetrics":{"mode":"time","sets":1,"reps":null,"durationMinutes":8,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"x01-w1-s1-g1","sourceTitle":"Calentamiento","sourceInstructions":"Calentamiento (8'): 3' remo suave + movilidad de tobillo, cadera y\ntorácica + 2 x 10 sentadilla goblet liviana y puente de glúteo.","preparation":true,"sharedSequence":false,"standalone":false},{"title":"","rounds":1,"restSeconds":null,"estimatedMinutes":15,"durationEstimated":true,"isEstimated":true,"instructions":"","exercises":[{"catalogId":"quadriceps-sentadilla-goblet","name":"Sentadilla goblet","sourceExerciseName":"Sentadilla goblet","trainHeroicName":"Goblet Squat","mode":"reps","sets":4,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":90,"intensity":"RPE 7","comments":"Pecho arriba, rodillas siguiendo los pies, profundidad completa.","prescription":"","sourceText":"A1 · Sentadilla goblet [TH: Goblet Squat] · 4 x 8 · RPE 7 · descanso 1'30\"\n     Pecho arriba, rodillas siguiendo los pies, profundidad completa.","id":"x01-w1-s1-g2-e1","sourceExerciseText":"4 x 8 · RPE 7 · descanso 1'30\"\n     Pecho arriba, rodillas siguiendo los pies, profundidad completa.","sourcePrescription":"4 x 8 · RPE 7 · descanso 1'30\"\n     Pecho arriba, rodillas siguiendo los pies, profundidad completa.","timeUnit":"min","distanceUnit":"km","sourceComments":"Pecho arriba, rodillas siguiendo los pies, profundidad completa.","sourceDose":{"mode":"reps","sets":4,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":90,"timeUnit":"min","distanceUnit":"km","rpe":7},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":4,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":90}},"rpe":7,"rpeNormalization":{"version":3,"originalComments":"RPE 7\nPecho arriba, rodillas siguiendo los pies, profundidad completa.","sourceValues":["RPE 7"]}}],"id":"x01-w1-s1-g2-solo-1","sourceTitle":"A · BLOQUE DE FUERZA","sourceInstructions":"A1 · Sentadilla goblet [TH: Goblet Squat] · 4 x 8 · RPE 7 · descanso 1'30\"\n     Pecho arriba, rodillas siguiendo los pies, profundidad completa.\nA2 · Peso muerto rumano con mancuernas [TH: Romanian Deadlift with DB]\n     3 x 10 · RPE 7 · descanso 1'30\"\n     Cadera atrás, espalda neutra, mancuernas pegadas a las piernas.","preparation":false,"sharedSequence":false,"standalone":true},{"title":"","rounds":1,"restSeconds":null,"estimatedMinutes":15,"durationEstimated":true,"isEstimated":true,"instructions":"","exercises":[{"catalogId":"hamstrings-peso-muerto-rumano","name":"Peso muerto rumano con mancuernas","sourceExerciseName":"Peso muerto rumano con mancuernas","trainHeroicName":"Romanian Deadlift with DB","mode":"reps","sets":3,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":90,"intensity":"RPE 7","comments":"Cadera atrás, espalda neutra, mancuernas pegadas a las piernas.","prescription":"","sourceText":"A2 · Peso muerto rumano con mancuernas [TH: Romanian Deadlift with DB]\n     3 x 10 · RPE 7 · descanso 1'30\"\n     Cadera atrás, espalda neutra, mancuernas pegadas a las piernas.","id":"x01-w1-s1-g2-e2","sourceExerciseText":"3 x 10 · RPE 7 · descanso 1'30\"\n     Cadera atrás, espalda neutra, mancuernas pegadas a las piernas.","sourcePrescription":"3 x 10 · RPE 7 · descanso 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· 3 x 10 · descanso 1'30\" tras la vuelta\n\nB + C · MINI-HYROX con running (25') · 4 rondas · RPE 6 · 2' entre rondas\n     R1: 400 m trote + SkiErg 250 m + Sled push 12,5 m\n     R2: 400 m trote + Sled pull 12,5 m + Burpee broad jump 10 m\n     R3: 400 m trote + Remo 250 m + Farmer carry 50 m\n     R4: 400 m trote + Sandbag lunges 20 m + Wall balls 15\n     Objetivo: aprender a entrar y salir de cada estación.\n\nD · CIRCUITO TIBIAL Y GEMELO (8') · igual que G1\n\nCalentamiento (8'): 3' remo suave + movilidad de tobillo, cadera y\ntorácica + 2 x 10 sentadilla goblet liviana y puente de glúteo.\nVuelta a la calma (3'): caminata suave. Sin estiramientos.\nMovilidad en turno separado (10-15'): tobillo, cadera, torácica.\n\nG1 · 58' · fuerza de piernas + sled, ski y burpee BJ + trote corto.\nC1 · 45' · carrera progresiva + fortalecimiento de pierna.\nG2 · 58' · fuerza de tronco/brazos + remo, farmer, lunges, wall balls.\nG3 · 58' · fuerza global + mini-HYROX encadenado.","description":"Trabajo principal: Step-up con mancuernas, Press de hombros con mancuernas, Jalón al pecho."}],"restDays":[1,4,6],"totalMinutes":219}],"alternateWeekInstructions":"G1 · Fuerza inferior + estaciones 1-4\n..........................................................\nA · BLOQUE DE FUERZA (15')\nA1 · Sentadilla goblet [TH: Goblet Squat] · 4 x 8 · RPE 7 · descanso 1'30\"\n     Pecho arriba, rodillas siguiendo los pies, profundidad completa.\nA2 · Peso muerto rumano con mancuernas [TH: Romanian Deadlift with DB]\n     3 x 10 · RPE 7 · descanso 1'30\"\n     Cadera atrás, espalda neutra, mancuernas pegadas a las piernas.\n\nB · CIRCUITO HYROX (15') · 3 rondas · RPE 6 · 1'30\" entre rondas\n     SkiErg 250 m [TH: SkiErg] · cadera atrás, brazos al final\n     Sled push 12,5 m carga reducida [TH: Sled Push] · brazos extendidos, pasos cortos\n     Sled pull 12,5 m carga reducida [TH: Sled Pull] · mano sobre mano, cadera baja\n     Burpee broad jump x 5 [TH: Burpee Broad Jump] · aterrizaje suave\n\nC · RUNNING ADAPTADO (8')\n     4 x (1' trote Z2 + 1' caminar)\n\nD · CIRCUITO TIBIAL Y GEMELO (8') · 2 rondas · 45\" entre ejercicios\n     Elevación de puntas contra pared [TH: Tibialis Raise] · 15-20\n       Espalda en la pared, talones adelante, subir las puntas lento.\n     Gemelo de pie a dos piernas [TH: Calf Raise] · 15 · bajada en 3\"\n     Gemelo sentado o con rodilla flexionada (sóleo) [TH: Seated Calf Raise] · 15\n     Caminata en talones [TH: Heel Walk] · 20 m\n\nC1 · Running adaptado + tibial/gemelo\n..........................................................\nCalentamiento: 5' caminata rápida + técnica (skipping suave 2 x 15 m).\nParte principal (progresión semanal):\n  Semanas 1-2: 6 x (3' trote Z2 + 1' caminar)\n  Semanas 3-4: 4 x (5' trote + 1' caminar)\n  Semanas 5-6: 3 x (8' trote + 1' caminar)\n  Semanas 7-8: 20-30' continuos en Z2\nCIRCUITO TIBIAL Y GEMELO (10') · 3 rondas\n  Elevación de puntas contra pared [TH: Tibialis Raise] · 20\n  Gemelo de pie a una pierna en escalón [TH: Single Leg Calf Raise] · 10 por pierna · bajada 3\"\n  Sóleo con rodilla flexionada [TH: Seated Calf Raise] · 15\n  Saltos pogo bajos [TH: Pogo Jumps] · 10 (desde semana 3)\n\nG2 · Fuerza superior + estaciones 5-8\n..........................................................\nA · BLOQUE DE FUERZA (15')\nA1 · Press con mancuernas en banco [TH: DB Bench Press] · 4 x 8 · RPE 7\nA2 · Remo a un brazo con mancuerna [TH: 1-Arm DB Row] · 4 x 10 por lado · RPE 7\n     descanso 1'30\" tras el par\nA3 · Plancha frontal [TH: Plank] · 3 x 30\"\n\nB · CIRCUITO HYROX (15') · 3 rondas · RPE 6 · 1'30\" entre rondas\n     Remo 250 m [TH: Row] · piernas > tronco > brazos\n     Farmer carry 50 m carga de competencia [TH: Farmer Carry] · postura alta\n     Sandbag lunges 10 m carga reducida [TH: Sandbag Lunges] · rodilla al piso\n     Wall balls x 10 [TH: Wall Ball] · sentadilla completa, lanzar con piernas\n\nC · RUNNING ADAPTADO (8')\n     2 x (3' trote Z2 + 1' caminar)\n\nD · CIRCUITO TIBIAL Y GEMELO (8') · igual que G1\n\nG3 · Fuerza full body + mini-HYROX\n..........................................................\nA · BLOQUE DE FUERZA (15')\nA1 · Step-up con mancuernas [TH: Weighted Step Ups] · 3 x 8 por pierna · RPE 7\nA2 · Press de hombros con mancuernas [TH: Seated DB Shoulder Press] · 3 x 8\nA3 · Jalón al pecho [TH: Lat Pulldown] · 3 x 10 · descanso 1'30\" tras la vuelta\n\nB + C · MINI-HYROX con running (25') · 4 rondas · RPE 6 · 2' entre rondas\n     R1: 400 m trote + SkiErg 250 m + Sled push 12,5 m\n     R2: 400 m trote + Sled pull 12,5 m + Burpee broad jump 10 m\n     R3: 400 m trote + Remo 250 m + Farmer carry 50 m\n     R4: 400 m trote + Sandbag lunges 20 m + Wall balls 15\n     Objetivo: aprender a entrar y salir de cada estación.\n\nD · CIRCUITO TIBIAL Y GEMELO (8') · igual que G1","durationNotes":"Los minutos de sesión usan la estimación o el rango indicado en el documento; cuando no hay duración única no representan una conversión de kilómetros a tiempo. La distribución por bloque es estimada.","weeklySummary":[{"week":1,"sessions":4,"activeDays":4,"minutes":219}],"displayTitle":"Preparación HYROX para principiantes"}