5 HYROX workouts for beginners

What is Hyrox?

Before talking about Hyrox for beginners, it's important to understand what it is exactly. HYROX is a fitness competition that combines 1 km runs with different functional exercise stations (push sled, wall balls, lunges, burpees, rowing, etc.). Each edition maintains the same format, allowing athletes worldwide to compare times and progress.

Unlike other competitions, Hyrox is accessible for any level: from beginners seeking a personal challenge to experienced athletes looking to improve their performance.

Tips for tackling your training in “Hyrox for beginners”

Starting in Hyrox can be challenging if you don't have a clear strategy. Here are some key tips:

• Maintain a steady pace in running: try not to sprint in the first kilometers. The key is consistency to make the transition to the stations smoother.

• Focus on technique at each station: movements like lunges, wall balls, or sled push require correct technique to avoid injuries and save energy.

• Don't neglect the transition: the seconds between running and the station are valuable. Use them to breathe and organize yourself, but don't stand still for too long.

• Equip your feet well: footwear with good stability for pushes and comfort for running will make a difference in your training.

• Nutrition and hydration: training Hyrox requires sustained energy. Hydrate before, during, and after. Make sure to include carbohydrates and protein in your diet.

• Focus on your own progress: every body responds differently. Don't try to replicate the pace of more advanced athletes; what's important is your improvement week by week.

Participate in pairs or as a team: the ideal option for beginners

If you are new to Hyrox, you don't need to face the entire competition alone. The pairs or teams mode allows you to divide the exercises and distance between two or more people, making the event more accessible and fun. This strategy not only reduces individual fatigue but also helps you learn the technique under pressure and gain confidence before jumping into individual competition. Additionally, training with a partner boosts motivation and makes the experience more social and enjoyable.

How to structure your training week

Ideally, you should combine strength, running, and circuits in a balanced way:

• 2 days of strength: upper and lower body.

• 2 days of running: easy pace and short intervals.

• 2 days of circuit or brick sessions: mix stations and running, simulating competition.

• 1 day of active rest: stretching, foam rolling, or walking.

💡 Tip: Maintain gradual progression and adapt loads, distances, and repetitions to your level.

5 Hyrox workouts adapted for beginners 

Next, we are going to share with you 5 workouts designed by The Grit Programming, especially thought for those taking their first steps in Hyrox. You don't need to be a professional athlete to start: the important thing is to practice consistently and progressively, understanding the technique and learning to manage your pace.

Adaptation: Kettlebell 20/12kg     Sled 50/35kg

Adaptation: Wall balls 6/3kg     Lunge 20/15kg

Adaptation:Step up 50 cm     Lunge 20/15kg     Wall ball 6/3kg

Adaptation:1800/1400 meters     Wall ball 6/3kg

Adaptation: Wall ball 6/3kg     Sled 60/40kg

Final tips on Hyrox training for beginners

Starting in Hyrox can seem like a huge challenge, but with proper preparation, it is totally achievable. It's not just about training more, but training better: organizing your progress, taking care of your recovery, and adapting each session to your level will make the difference.

• Include hybrid sessions: sessions that mix running and stations, simulating the competition.

• Give importance to recovery: foam rolling, stretching, sleep, and nutrition. Without this, you will not progress.

• Learn the technique first: if you don't master the movements, fatigue can lead to injuries.

• Always adapt to your level: the key to adapted Hyrox is to adjust loads, distances, and repetitions according to your physical condition.

Upcoming HYROX competitions 2025

If you feel prepared or want to compete soon, here is a list of upcoming HYROX competitions in Spain:

Starting in Hyrox training for beginners doesn't have to be overwhelming. By following a good weekly organization, applying adapted routines, and progressing step by step, you can enjoy this hybrid and challenging discipline. With consistency, you will soon be ready to tackle your first complete Hyrox circuit.