Beginner HYROX WOD 1
3 rounds: 400m run, 20 air squats, 10 push-ups to a box, 20 walking lunges. Rest 2 min.
Beginner HYROX
HYROX Workout for Beginners
Start HYROX training with simple running intervals, controlled station work, clean movement and realistic pacing.
Beginner HYROX WOD 2
EMOM 20: easy run, goblet squats, sit-ups, farmer hold, rest. Keep all reps clean.
Beginner HYROX WOD 3
4 rounds: 300m run, 15 wall balls or thrusters, 30 sec plank, 10 burpees.
Beginner HYROX WOD 4
For quality: 5 x 500m run with 20 lunges and 20m carry after every interval.
How beginners should scale HYROX
Keep the run controlled, reduce wall-ball volume, use lighter carries and avoid turning every session into a race simulation. Build repeatability first.