Hyrox - Beginner
Sam West Fitness
Functional Fitness, Functional Training, Strength & ConditioningThis plan is ideal for those new to HYROX or returning to fitness. The focus is on building a strong aerobic base, learning movement standards, and developing full-body strength. Weekly structure includes 3 training days: one endurance-focused session (e.g., steady runs progressing from 3–8km), one strength and technique session (covering sled push/pull, wall balls, and basic lifting), and one HYROX-style circuit (low intensity, focusing on quality movement and transitions). As the weeks progress, volume and intensity gradually increase, introducing longer runs and more complex combinations to prepare the athlete for their first race.
Workout
A
25 Min AMRAP: 250m Row 20 Air Squats 15 Ring or TRX Row 10 Elevated or Knee Push Ups 50m Farmer Carry NOTES Goal is to consistently move throughout Steady pace, if unsure ofpacing go easy first 10 minutes then pick up the pace if desired Squat to a 12-15” box if unable to squat below parallel Elevate Push Ups by having hands on higher surface than feet Resort to Knee Push Ups if needed
Workout
A
20-40 Min Walk/Jog NOTES Jog if able 1:00 Jog/1:00 Min walk if needed (or adjust accordingly) This will vary person to person based on their current ability level
Workout
A
20 Min AMRAP: 50ft or 12.5m Sled Push 400m Jog Single DB Thruster NOTES Sled Push should be heavy enough where you have to move slowly 400m Jog should feel like recovery ONE DB: One head of DB in each hand (Squat and Press)
Workout
A
3-4 Sets: Goblet Squat x 10 Push Up x 10 Ring or TRX Row x 10 NOTES Modify Goblet Squat to Air Squat Modify to Elevated/Knee Push Ups Adjust body angle on rows to make the movement easier or more challenging (The lower you are, the more challenging it will be) Ensure full ROM (Rings all the way to chest, Arms fully extended)
B
Goblet Squat
4 x 10
C
Push Up
4 x 10
D
Ring Row
4 x 10
Workout
E
3-4 Sets: Walking Lunge x 10 DB Shoulder Press x 10 Wall Ball x 10 NOTES Modify walking lunges to assisted lunges (using TRX or rings) Adjust DB weight as needed Ensure proper depth on Wall Balls, squat to box if needed
Workout
A
For Time: 3 Rounds 800m-400m-200m Run 30-20-10 DB Shoulder Press Goblet Squat Walking Lunge 45 Min Time Cap NOTES Workout is 3 rounds total, with descending reps each round DB Shoulder Press should feel like when fresh, but you should need to break at least 1x on the set of 30 and 20 Squat to box if needed Aim for full ROM on lunges-knee all the way to the ground Use TRX or low rings for assistance as needed
Sam West
Hyrox World Championship qualifier in both Singles and Doubles categories for 2 years running I have helped 100+hyrox competitors using my 3-pillar approach coaching method to level up - get faster, stronger, and smarter using the same strategy I used to place 57th in the recent Hyrox World Championships.
Using the same strategy I used to place 57th in the recent Hyrox World Championships, you get the proven strategies that helped beginners and pros smash their goals!
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