All workout plans
Hyrox Starter
AthleticBeginner
Three sessions a week for a first Hyrox: strength for the sleds, an engine session on the clock, and a half-distance race to learn the course.
At a glance
- Frequency
- 3× a week
- Suggested block
- 8 weeks
- Session length
- ~45 min
- Equipment
- Full gym
Save every workout as your current plan. Adjust the exercises and training days anytime.
A week on this plan
Rest days can move — keep the order.
Equipment & training breakdown
Equipment
GymDumbbellBodyweightMachineKettlebellSledOther
≈49 working sets
Where the week's sets go
- Other23 sets · 47%
- Legs17 sets · 35%
- Arms5 sets · 10%
- Back4 sets · 8%
The workouts
Workout 1 of 3
Strength & Sleds
5 exercises · ~35 min
Squat, hinge, push the sled, carry
- Dumbbell goblet squatQuads · Dumbbell3× 8–10 reps1 min 30 s rest
Chest up, elbows inside the knees: the bottom of every wall ball.
- Dumbbell goblet squatQuads · Dumbbell3× 8–10 reps1 min 30 s rest
- Sled pushQuads · Sled4× 30 s1 min 30 s rest
Race weight for your division, 12–15 m at a time. Low hips, short quick steps, never stop.
- Sled pushQuads · Sled4× 30 s1 min 30 s rest
- Inverted rowUpper back · Bodyweight3× 8–12 reps1 min 30 s rest
The pull behind the sled pull and the rower.
- Inverted rowUpper back · Bodyweight3× 8–12 reps1 min 30 s rest
- Kettlebell farmers carryForearms · Kettlebell3× 45 s1 min rest
Race kettlebells, one in each hand: the weight is one of the pair.
- Kettlebell farmers carryForearms · Kettlebell3× 45 s1 min rest
Workout 2 of 3
Engine
4 exercises · ~25 min
Every minute on the minute, then runs on a clock
EMOM · 12 min · 4 rounds
- Rowing machineFull body · MachineMin 112 cal
Twelve calories at the top of the minute, then rest for what is left of it. Row, wall balls, burpee broad jumps, four times.
- Wall ballQuadsMin 212 reps
Twelve unbroken to the target with your division's ball.
- Burpee broad jumpFull body · BodyweightMin 36 reps
Six, steady and long, the race station in small doses. If a minute runs out, take a rep off the next round rather than give up the rest.
- Rowing machineFull body · MachineMin 112 cal
Intervals · 3 min on, 1 min off · 4 rounds
- RunFull body · Bodyweight
Three minutes at the pace you want to race at, one minute walking, four times. Treadmill or track.
- RunFull body · Bodyweight
Workout 3 of 3
Half Simulation
17 exercises · ~45 min
Half the race, in order, on one clock
- Air bikeFull body · Machine1× 5 min1 min rest
Five easy minutes before the clock.
- Air bikeFull body · Machine1× 5 min1 min rest
For time
One clock from the first to the last, no rest in between. Each one you finish is a split.
- RunFull body · Bodyweight500 m
Every run and station at half distance, in race order. Start the clock and tap Next as each one ends: the splits are what you beat next week.
- Ski ergometerTriceps · Machine500 m
- RunFull body · Bodyweight500 m
- Sled pushQuads · Sled25 m
The weight is the sled and its plates together.
- RunFull body · Bodyweight500 m
- Sled pullUpper back · Sled25 m
- RunFull body · Bodyweight500 m
- Burpee broad jumpFull body · Bodyweight40 m
- RunFull body · Bodyweight500 m
- Rowing machineFull body · Machine500 m
- RunFull body · Bodyweight500 m
- Kettlebell farmers carryForearms · Kettlebell100 m
- RunFull body · Bodyweight500 m
- Sandbag walking lungeQuads50 m
- RunFull body · Bodyweight500 m
- Wall ballQuads50 reps
Fifty to finish. Sets of ten with short breaks beat one long stall.
- RunFull body · Bodyweight500 m
How to progress
Guidance for adjusting your workouts over the block. These changes are not applied automatically.
- Strength
- Add a rep each week until you reach the top of each range, then a little weight.
- Engine
- Keep the EMOM at four rounds until every minute leaves you ten seconds, then add a round, up to six.
- Half simulation
- Run it every week. Once you have a time, set a goal on the block and race your own splits.
- After eight weeks
- Move on to Hyrox Prep for the full course, at the division you will race.
Start this plan
Keep your workouts organised and track your progress in Vytal.
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