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PureGym: HYROX
Beginner–IntermediateFree

PureGym: HYROX

HYROX TRAINING PLAN: A FREE WORKOUT PLAN TO GET HYROX READY

Darnel A.
Darnel A.· Jul 2025
5athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
5 days
Level
Beginner, Intermediate
Goal
Athletics
Equipment
Garage Gym
Session length
40 min
CAN BEGINNERS TRAIN FOR HYROX? Absolutely! Hyrox is a good fitness competition for beginners as the exercises, while challenging, are technically simple and can be easily practiced. The same exercises are used in each competition, making it easy for beginners to train for Hyrox and learn the fundamental movement patterns. If you're unsure of where to start, joining a specialised Hyrox class is one of the most effective and straightforward approaches to training for an event. Led by experienced Hyrox coaches, these sessions are tailored to enhance your speed, strength, and endurance, ensuring safer and more efficient progress. You'll also get valuable, personalised guidance on technique and performance from seasoned Hyrox experts. However, if you'd prefer to train independently the workout plan below will help you get into shape for the event.

Who it's for

Beginners new to structured strength training
Athletes focused on athletics
Athletes who can train 5 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Other
20.8%
Quadriceps
15.4%
Glutes
9.8%
Abs
9.2%
Hamstrings
8%
Upper Back
7.7%
Front Delts
5.3%
Lats
3.8%
Middle Delts
3.8%
Triceps
3.6%
Lower Back
3.1%
Adductors
2.8%
Olympic
2.4%
Forearms
1.7%
Chest
1.4%
Biceps
1.1%
Cardio
0.3%
Week 1 Workouts
#ExerciseSetsReps
Superset
1A500m Row40 min
1BThruster (Barbell)420 reps
1CBurpee420 reps
1DRomanian Deadlift (Barbell)420 reps
#ExerciseSetsReps
Superset
1ASled Push And Drag11 rep
1BRun11 min
1CMed Ball Slam140 reps
#ExerciseSetsRepsLoad
Superset
1ARun20 min@10
1BSquat (Barbell)230 reps@10
1CRun20 min@10
1DBarbell Row230 reps@10
1ERun20 min@10
1FRomanian Deadlift (Dumbbell)230 reps@10
1GRun20 min@10
2Med Ball Slam10 reps@10
#ExerciseSetsRepsLoad
1Run10 min@6
#ExerciseSetsReps
1Run80 min

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, PureGym: HYROX is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

PureGym: HYROX is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

PureGym: HYROX is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android