If 2025 is the year you take on your first Hyrox, this is the workout to help you cross that finish line. It’s designed exclusively by Hyrox champion and Director of Fitness and Performance at FIIT, Gede Foster, who has competed in a whopping 14 Hyrox races, with her fastest solo time being one hour and seven minutes.
It’s a short but spicy Hyrox-inspired session, formed of five of the exact exercises you’ll perform on race day (with the only exception being that you’ll perform walking lunges with dumbbells instead of a sandbag). Muscular endurance is your goal, so, “You want to perform the workout with an RPE (rate of perceived exertion) of 6-7, to avoid fatiguing too quickly,” Foster says.
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E2MOM Format
The workout follows an E2MOM format: shorthand for “every two minutes on the minute”, you’ll start a stopwatch and perform as many reps as you can for 90 seconds, rest for the next 30 seconds, then move on to the next exercise. Stick to that RPE 6-7 and aim to pace yourself, as you should on race day. “As you get stronger and return to the workout, you can start to increase your exercise intervals to one minute and 45 seconds, resting for 15 seconds,” Foster advises.
Weights wise, “Use two 5kg dumbbells for walking lunges to mimic the Open weight of the sandbag on walking lunges,” Foster says. “Or start with body weight if you’re completely new to this type of training. Up it to two 7.5kg dumbbells if you’re a progressive beginner; it’s good to train with a slightly heavier weight than you’ll use on race day, as your race day weight will then feel easier and you can use more speed.”
For wall balls, Foster recommends going for a 4kg medicine ball, “But replace the move with dumbbell thrusts if you don’t have access to wall balls, or if throwing anything feels challenging.”
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30-Minute Hyrox Solo Beginner Workout
How to do the workout: Perform each exercise for 90 seconds, rest for 30 seconds, then move onto the next exercise. Run through the whole circuit of exercises for three-four rounds. Three rounds will take you 30 minutes; four rounds will take you 40 minutes.
Exercise 1: SkiErg. Do: 90 seconds
Rest: 30 seconds
Exercise 2: Burpee broad jump. Do: 90 seconds
Rest: 30 seconds
Exercise 3: Dumbbell walking lunges. Do: 90 seconds
Weights: Complete beginners: bodyweight. Beginners: 2 x 5kg dumbbells. Progressive beginners: 2 x 7.5kg dumbbells.
Rest: 30 seconds
Exercise 4: Run. Do: 90 seconds
Rest: 30 seconds
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Exercise 5: Wall balls. Do: 60 seconds
Weight: 4kg
Rest: 60 seconds
Repeat for 3-4 x rounds
This article by Bridie Wilkins was originally published on Women’s Health UK.
