HYROX Kickstarter
Truesdale
Most HYROX beginners jump straight into intense training and hit a wall — workouts feel harder, recovery drags, and injuries creep in.
The 28-Day HYROX Kickstarter is different. You’ll follow a science-backed, progressive plan that builds strength, endurance, and station skills without overtraining — so you’re ready to transition into full race prep with confidence.
A1
Cobra to Downward Dog
1 x 8
A2
Downward Dog
1 x 45
A3
Bodyweight Alternating Reverse Lunge
1 x 8
A4
Bodyweight Squat ISO Hold
1 x 45
A5
Supported Alternating Cossack Squat
1 x 10
B1
Stability Ball Hamstring Curl
2 x 12
B2
2DB Wall Sit ISO
2 x 60 @ 0, _ lb
C1
Trap Bar Deadlift
4 x 3
C2
Box Jump
4 x 6
D1
2DB Front Foot Elevated Split Squat
3 x 8
D2
BB Hip Thrust
3 x 15
E
2DB Low Hold Lateral Lunge
3 x 10
A1
Bodyweight Squat ISO Hold
1 x 45
A2
Bodyweight Alternating Reverse Lunge
1 x 10
A3
Split Stance to Knee Drive
1 x 10
A4
Supported Alternating Cossack Squat
1 x 10
A5
Quick Rebound Pogo Hops
1 x 45
B
Aerobic Run
1 x 25:00
Conditioning
C
Stride-Outs
6 Rounds: 20s stride out to sprint - increasing pace each round 40s rest between
A1
Cobra to Downward Dog
1 x 8
A2
Band Lat Stretch
1 x 45
A3
Child's Pose Pose w/ Single Arm Lift Off
1 x 8
A4
Tall Plank
1 x 45
A5
Quadruped Thread the Needle
1 x 8
B1
Push Up
2 x 10
B2
TRX Tabletop Row
2 x 12
C1
2DB Low Incline Chest Press
4 x 4
C2
MB Chest Pass Floor Slams
4 x 6
D1
DB 3-Point Row
3 x 8
D2
Hand Release Push Up
3 x 15
E
Standing Single Arm DB Overhead Press
3 x 10
A1
Quick Rebound Pogo Hops
1 x 45
A2
Supported Alternating Cossack Squat
1 x 10
A3
Split Stance to Knee Drive
1 x 10
A4
Bodyweight Alternating Reverse Lunge
1 x 10
A5
Bodyweight Squat ISO Hold
1 x 45
Conditioning
B
Stride-Outs
3 Rounds: 50 m stride out - increasing pace each round 1:00 rest between
C
Tempo Run
1 x 27:00
A1
Supported Alternating Cossack Squat
1 x 10
A2
Cobra to Downward Dog
1 x 8
A3
Downward Dog
1 x 45
A4
Bodyweight Alternating Reverse Lunge
1 x 8
A5
Bodyweight Squat ISO Hold
1 x 45
B1
Box Jump
2 x 6
B2
Stability Ball Glute Bridge
2 x 10
C1
BB Front Squat - Heels Elevated
4 x 4
C2
Alternating Lunge Jumps
3 x 10
D1
1DB Supported Bulgarian Split Squat
3 x 8
D2
2DB Romanian Deadlift
3 x 12
E
Supported SL Step Down
3 x 10
A1
Bodyweight Squat ISO Hold
1 x 45
A2
Bodyweight Alternating Reverse Lunge
1 x 10
A3
Split Stance to Knee Drive
1 x 10
A4
Supported Alternating Cossack Squat
1 x 10
A5
Quick Rebound Pogo Hops
1 x 45
B
Aerobic Run
1 x 30:00
Dylan Truesdale
I’ve been competing and coaching hybrid athletes for over a decade, using Olympic-level strength & conditioning principles to train HYROX athletes. Now I’ve built this kickstart plan so you can train smarter, skip the trial-and-error, and set yourself up for your best HYROX performance yet.
Join today and start building the strength, endurance, and confidence to crush every station and finish strong.
Get HYROX Kickstarter
