5 Hyrox Workouts For Beginners: With Examples And A Free AI Workout Coach

Getting started on your HYROX journey may seem daunting but remember but don't worry. We've already written The Ultimate Guide To HYROX Training For Beginners. But we're also going to make it incredibly simple for you by giving you a few workouts from our HYROX AI Training Coach.

We're going to give you a few workouts based upon the type of training you'd like to do. Follow Along for some recommended tips and workouts.

Before we dive in, remember these workout tips:

• Always warm up before starting your workout.

• Stay hydrated throughout your training session

• Focus on proper form to prevent injuries

• Listen to your body and rest when needed

• Gradually increase intensity and volume over time

• Please consult a certified trainer or find a Hyrox performance coach

• For more information, visit StartHyrox.com

HYROX Workout Focus #1: Build An Aerobic Base

Here's a great workout for beginners. It's designed to take approximately 40 minutes to an hour depending on how familiar you are with the movements.

The great thing about this workout as well is it requires 0 equipment. It is filled with a bunch of compound bodyweight movements that activate and strengthen the muscles you'll need in a HYROX race.

Warm-up (10-15 minutes):

• 1. Light jogging in place for 2 minutes

• 2. Arm circles (forward and backward) - 20 seconds each direction

• 3. Leg swings (front to back and side to side) - 20 seconds each leg, each direction

• 4. Bodyweight squats - 10 repetitions

• 5. Walking lunges - 10 steps each leg

• 6. High knees - 30 seconds

• 7. Butt kicks - 30 seconds

• 8. Jump rope or simulated jump rope - 1 minute

Main Workout (30-35 minutes): Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete 2 rounds of the circuit with a 2-minute rest between rounds.

• 1. Jogging in place

• 2. Mountain climbers

• 3. Wall push-ups

• 4. Alternating reverse lunges

• 5. Plank hold

• 6. Step-ups (use a sturdy chair or low platform)

• 7. Jumping jacks

• 8. Burpees (without push-up)

After completing the circuit, perform a 400m run (or 2 minutes of high knees if indoors). Then, complete the following exercises:

• 9. Farmer's carry with light weights (or filled water bottles) - 30 seconds

• 10. Wall sit - 30 seconds

Cool-down (10 minutes):

• 1. Light walking in place - 2 minutes

• 2. Quad stretch - 30 seconds each leg

• 3. Hamstring stretch - 30 seconds each leg

• 4. Calf stretch - 30 seconds each leg

• 5. Chest and shoulder stretch - 30 seconds each side

• 6. Triceps stretch - 30 seconds each arm

• 7. Deep breathing exercises - 5 slow, deep breaths

HYROX Workout Focus #2: Functional Strength Training

This is a great workout that incorporates a lot of bodyweight movements but includes some light strength elements that requires some minimal equipment.

For this workout you'll need a kettlebell, a light medicine ball, and a light to moderate dumbbell weight.

Warm-up (10-15 minutes):

• 1. Light jog or brisk walk for 5 minutes

• 2. 10 arm circles forward and backward

• 3. 10 leg swings (each leg)

• 4. 10 bodyweight squats

• 5. 10 lunges (each leg)

• 6. 10 push-ups (modified if needed)

• 7. 30 seconds of high knees

• 8. 30 seconds of butt kicks

Main Workout (30-40 minutes): Perform 3 rounds of the following circuit, resting 1-2 minutes between rounds:

• 1. 200m run (or 1 minute of running in place)

• 2. 10 kettlebell swings (light weight)

• 3. 10 box step-ups (each leg, using a low step or sturdy platform)

• 4. 20 mountain climbers

• 5. 10 medicine ball slams (light weight)

• 6. 30-second plank hold

• 7. 10 dumbbell rows (each arm, light weight)

• 8. 20 jumping jacks

Cool-down (5-10 minutes):

• 1. Light jog or walk for 3-5 minutes

• 2. Static stretches (hold each for 20-30 seconds): - Quadriceps stretch - Hamstring stretch - Calf stretch - Chest stretch - Shoulder stretch - Triceps stretch

• 3. Deep breathing exercises: 5-10 slow, deep breaths

HYROX Workout Focus #3: Hybrid Workout

This hybrid workout is a great workout to include into your routine once per week because it mimics the type of reps you need to dow when competing in a HYROX race. It will help you to develop power as well the mental load necessary to complete each round in a real competition.

Warm-up (10-15 minutes):

1. Light jog or brisk walk for 5 minutes

2. 10 arm circles forward and backward

3. 10 leg swings (each leg)

4. 10 bodyweight squats

5. 10 lunges (each leg)

6. 10 push-ups (modified if needed)

7. 10 mountain climbers (each leg)

8. 30 seconds of jumping jacks

Main Workout (30-40 minutes): Complete 3 rounds of the following circuit, resting 1-2 minutes between rounds:

• 1. 200m run (or 1 minute of high knees if indoors)

• 2. 10 kettlebell swings (light weight)

• 3. 10 burpees (without push-ups)

• 4. 20 medicine ball slams (light weight)

• 5. 20 battle rope waves (10 seconds)

• 6. 10 box step-ups (each leg, low box)

• 7. 10 wall balls (light weight)

• 8. 20 mountain climbers (total)

Cool-down (10 minutes):

• 1. Light jog or walk for 5 minutes

• 2. Static stretches (hold each for 20-30 seconds): - Hamstring stretch - Quadriceps stretch - Calf stretch - Chest stretch - Triceps stretch - Shoulder stretch

• 3. Deep breathing exercises (5-10 slow, deep breaths)

HYROX Workout Focus #4: Competition Style Workout

This is a great workout because it will help you develop race experience while you're simply training. Conditioning your legs and arms for the kind of volume necessary for the day is critical to help you get the goals you aim to achieve.

This workout does not include rowing or the ski erg.

Warm-up (10-15 minutes):

• 1. Light jog or brisk walk for 5 minutes

• 2. Arm circles: 10 forward, 10 backward

• 3. Leg swings: 10 per leg (front to back and side to side)

• 4. Bodyweight squats: 2 sets of 10 reps 5. Lunges: 10 per leg 6. Mountain climbers: 30 seconds 7. Jumping jacks: 30 seconds

Main Workout (HYROX-inspired): Complete the following circuit, resting as needed between exercises:

• 1. 400m run (or 2 minutes of jogging in place)

• 2. 20 kettlebell swings (light weight)

• 3. 200m farmer's carry with light dumbbells

• 4. 20 burpees (without push-ups, can modify to burpee broad jumps)

• 5. 200m sled push with light weight

• 6. 20 wall balls (light medicine ball)

• 7. 200m row (or 1 minute of alternating arm pulls with resistance band)

• 8. 20 sandbag lunges (light sandbag or no weight)

• Repeat the circuit 2-3 times, depending on fitness level.

Cool-down (5-10 minutes):

• 1. Light walk or slow jog for 3-5 minutes

• 2. Static stretches (hold each for 20-30 seconds): - Quad stretch - Hamstring stretch - Calf stretch - Chest stretch - Shoulder stretch - Tricep stretch

• 3. Deep breathing exercises: 5-10 slow, deep breaths

HYROX Workout Focus #5: Machine Based Workout

Warm-up (10-15 minutes):

• 1. Light jog or brisk walk for 5 minutes

• 2. Arm circles: 10 forward, 10 backward

• 3. Leg swings: 10 per leg (front to back and side to side)

• 4. Bodyweight squats: 2 sets of 10 reps

• 5. Lunges: 10 per leg

• 6. Mountain climbers: 30 seconds

• 7. Jumping jacks: 30 seconds

Main Workout (HYROX-inspired): Complete the following circuit, resting as needed between exercises:

• 1. 400m run (or 2 minutes of jogging in place)

• 2. 20 kettlebell swings (light-weight)

• 3. 200m farmer's carry with light dumbbells

• 4. 20 burpees (without push-ups)

• 5. 200m sled push with light weight

• 6. 20 wall balls (light medicine ball)

• 7. 200m row (or 1 minute of alternating arm pulls with resistance band)

• 8. 20 sandbag lunges (light sandbag or no weight)

• Repeat the circuit 2-3 times, depending on fitness level.

Cool-down (5-10 minutes):

• 1. Light walk or slow jog for 3-5 minutes

• 2. Static stretches (hold each for 20-30 seconds): - Quad stretch - Hamstring stretch - Calf stretch - Chest stretch - Shoulder stretch - Tricep stretch

• 3. Deep breathing exercises: 5-10 slow, deep breaths

General Hyrox Fitness Tip #1: Build Your Running Endurance

Everyone always relates CrossFit to HYROX when thinking about the type of fitness that is required. CrossFit often includes short intense cardio workouts. HYROX adds more long-distance running elements to workouts that challenge CrossFit athletes and help develop sustained endurance for cardiovascular fitness. Having some running experience is helpful for managing the demands of HYROX events.

Since running is half of the Hyrox event, building your running endurance is a must. Do long distance runs, interval training and hill sprints regularly to improve your stamina and performance.

General Hyrox Fitness Tip #2: Minimal Rest Between Sets

There are a lot of great reasons to have miminal rest between sets but here's the 8 that I cold think of that will benefit you as an athlete but also prepare you for your HYROX race.

• Improved endurance: Short rest periods help build cardiovascular and muscular endurance, which is crucial for HYROX.

• Better race simulation: HYROX involves continuous movement with little rest, so minimal rest training mimics race conditions.

• Enhanced metabolic conditioning: Less rest keeps heart rate elevated, improving overall metabolic fitness.

• Increased mental toughness: Pushing through fatigue builds psychological resilience needed for HYROX.

• Improved workout efficiency: Shorter rests allow you to complete more work in less time.

• Enhanced fat burning: Keeping intensity high with minimal rest can increase calorie burn and fat oxidation.

• Improved lactate threshold: This style of training can help your body better manage lactic acid buildup.

Hyrox Training For CrossFit Athletes

Many CrossFit athletes find transitioning to HYROX a natural progression because of the similar training style – both are functional and high intensity. But adjustments are needed, mainly because HYROX has more continuous running which may require CrossFitters to focus more on cardiovascular endurance.

CrossFit athletes know how important it is to add HYROX training to their training. HYROX combines running and strength movement and is based on CrossFit principles. Tell me the benefits of adding Hyrox training for the CrossFit enthusiast. Hyrox athletes come from all fitness levels, from beginners to elite athletes, so it’s an open competition for everyone.

Graduating From Beginner Training

Once you’ve got the basics down and are comfortable with the beginner workouts, it’s time to get familiar with a full HYROX workout and maybe start preparing for an actual competition. The signature and ultimate HYROX workout is:

• 1000m Ski Erg

• 50m Sled Push

• 50m Sled Pull

• 80m Burpee Broad Jump

• 1000m Row

• 200m Farmers Carry

• Sandbag Lunges (10kg, 20kg or 30kg depending on division)

• Wall Balls (4kg, 6kg or 9kg depending on division)

Preparing For Your First Race?

For your first HYROX challenge start early – 6-12 weeks before the event. Focus on sharpening the skills of the competition exercises, dial in your endurance training and taper your HIIT sessions to peak at competition time. Comprehensive preparation including nutrition and mental strategies is key to not only participating but to dominating your first HYROX event.

HYROX is all about balance of strength, speed and endurance – the characteristics of good athletes and great ones.

Hopefully some of these functional movements and workouts will help you on your journey.

Remember to use this blog and Free AI Fitness Trainer, as a resource to support you on your HYROX FItness journey.