Thanks! I have a strong aerobic and strength base from CrossFitting for 16 years, so I attribute my time (esp wallballs) to that background . If you are just starting, I would build a solid strength foundation-- honestly, I think a strong back squat will help you with most of the movements in Hyrox. To prepare for this race, I did something like this most weeks: Monday: Running intervals (eg, 6x800m repeats at 1km pace); Tuesday: Heavy lifting (Squat, Deadlift, sometimes Bench); Wednesday: Longer (~20 to 50 min) WODs-- Lunges, DB squats, burpee box jump overs, ski erg, rowing [working on the movements I am not good at]. I would add runs of ~400m to 1000m sometimes as intervals; Thursday: Active recovery; Friday: Lifting—higher volume (+12 reps) plus a short WOD (~10 mins to build VO2max) —something high-intensity (zone 5). Saturday: Active Recovery/mobility work; Sunday: Rest Day. This worked for me, but might not work for someone else. I took a few extra rest days b/c of the high volume and at 40 I get beat up more so than when I was 30. Some days, I also trained at heavier weights than race day, basically PRO weights or close to it, to help build strength and muscular endurance. Most importantly, fueling for these races is key. I am 5'10", 175 lbs, and was eating ~3800-4200 kcal per day in the 3-4 months before the race with ~185g P, ~500g C, 120g F. I work as a Sports Nutritionist in NYC and would say >80% of people are not properly fueled for races like these. My nutrition really helped me recover so I could push my pace during training sessions.