PureGym: HYROX

by Darnel A.

Program Description

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.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 15, 2025 01:42
  • Last Edited
    Jul 16, 2025 01:47
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
500m Row
4
-
1B
Thruster (Barbell)
4
20 reps
-
1C
Burpee
4
20 reps
-
1D
Romanian Deadlift (Barbell)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Side Plank
1
50 mins
-
1B
Abs Crunch (Bodyweight)
1
50 reps
-
1C
Superman
1
50 reps
-
2A
Walking Lunge
4
-
2B
Sled Push And Drag
4
-
2C
Hang Clean
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Tempo Bench Press
1
-
3
Squat (Barbell)
1
-
4
Pull-Up (Assisted)
1
-
5
Squat (Barbell)
1
-
6
Standing Behind Neck Shoulder Press (Barbell)
1
-
7
Hollow Rock
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2A
Walking Lunge (Dumbbell)
1
-
2B
Renegade Row
1
-
2C
Front Squat (Barbell)
1
-
2D
Bent Over Row (Dumbbell)
1
-
2E
Farmer's Walk (Weighted)
1
-
2F
Burpee
1
-
2G
Push Press (Barbell)
1
-
2H
Romanian Deadlift (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
500m Row
4
-
1B
Thruster (Barbell)
4
20 reps
-
1C
Burpee
4
20 reps
-
1D
Romanian Deadlift (Barbell)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Side Plank
1
50 mins
-
1B
Abs Crunch (Bodyweight)
1
50 reps
-
1C
Superman
1
50 reps
-
2A
Walking Lunge
4
-
2B
Sled Push And Drag
4
-
2C
Hang Clean
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Tempo Bench Press
1
-
3
Squat (Barbell)
1
-
4
Pull-Up (Assisted)
1
-
5
Squat (Barbell)
1
-
6
Standing Behind Neck Shoulder Press (Barbell)
1
-
7
Hollow Rock
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2A
Walking Lunge (Dumbbell)
1
-
2B
Renegade Row
1
-
2C
Front Squat (Barbell)
1
-
2D
Bent Over Row (Dumbbell)
1
-
2E
Farmer's Walk (Weighted)
1
-
2F
Burpee
1
-
2G
Push Press (Barbell)
1
-
2H
Romanian Deadlift (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
500m Row
4
-
1B
Thruster (Barbell)
4
20 reps
-
1C
Burpee
4
20 reps
-
1D
Romanian Deadlift (Barbell)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Side Plank
1
50 mins
-
1B
Abs Crunch (Bodyweight)
1
50 reps
-
1C
Superman
1
50 reps
-
2A
Walking Lunge
4
-
2B
Sled Push And Drag
4
-
2C
Hang Clean
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Tempo Bench Press
1
-
3
Squat (Barbell)
1
-
4
Pull-Up (Assisted)
1
-
5
Squat (Barbell)
1
-
6
Standing Behind Neck Shoulder Press (Barbell)
1
-
7
Hollow Rock
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2A
Walking Lunge (Dumbbell)
1
-
2B
Renegade Row
1
-
2C
Front Squat (Barbell)
1
-
2D
Bent Over Row (Dumbbell)
1
-
2E
Farmer's Walk (Weighted)
1
-
2F
Burpee
1
-
2G
Push Press (Barbell)
1
-
2H
Romanian Deadlift (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sled Push And Drag
1
1 reps
-
1B
Run
1
1 mins
-
1C
Med Ball Slam
1
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
100m Row
1
-
1B
Cycling
1
-
2A
Clean and Press
1
10 reps
-
2B
Renegade Row
1
10 reps
-
2C
Squat Thruster
1
10 reps
-
2D
Bent Over Row (Barbell)
1
10 reps
-
2E
Farmer's Walk (Weighted)
1
-
3A
Clean (Barbell)
1
10 reps
-
3B
Kettlebell Swing
1
10 reps
-
3C
Snatch (Dumbbell)
1
10 reps
-
3D
Side Plank with Reach Through
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Tempo Bench Press
1
-
3
Squat (Barbell)
1
-
4
Pull-Up (Assisted)
1
-
5
Squat (Barbell)
1
-
6
Standing Behind Neck Shoulder Press (Barbell)
1
-
7
Hollow Rock
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2A
Walking Lunge (Dumbbell)
1
-
2B
Renegade Row
1
-
2C
Front Squat (Barbell)
1
-
2D
Bent Over Row (Dumbbell)
1
-
2E
Farmer's Walk (Weighted)
1
-
2F
Burpee
1
-
2G
Push Press (Barbell)
1
-
2H
Romanian Deadlift (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sled Push And Drag
1
1 reps
-
1B
Run
1
1 mins
-
1C
Med Ball Slam
1
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
100m Row
1
-
1B
Cycling
1
-
2A
Clean and Press
1
10 reps
-
2B
Renegade Row
1
10 reps
-
2C
Squat Thruster
1
10 reps
-
2D
Bent Over Row (Barbell)
1
10 reps
-
2E
Farmer's Walk (Weighted)
1
-
3A
Clean (Barbell)
1
10 reps
-
3B
Kettlebell Swing
1
10 reps
-
3C
Snatch (Dumbbell)
1
10 reps
-
3D
Side Plank with Reach Through
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Tempo Bench Press
1
-
3
Squat (Barbell)
1
-
4
Pull-Up (Assisted)
1
-
5
Squat (Barbell)
1
-
6
Standing Behind Neck Shoulder Press (Barbell)
1
-
7
Hollow Rock
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2A
Walking Lunge (Dumbbell)
1
-
2B
Renegade Row
1
-
2C
Front Squat (Barbell)
1
-
2D
Bent Over Row (Dumbbell)
1
-
2E
Farmer's Walk (Weighted)
1
-
2F
Burpee
1
-
2G
Push Press (Barbell)
1
-
2H
Romanian Deadlift (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sled Push And Drag
1
1 reps
-
1B
Run
1
1 mins
-
1C
Med Ball Slam
1
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
100m Row
1
-
1B
Cycling
1
-
2A
Clean and Press
1
10 reps
-
2B
Renegade Row
1
10 reps
-
2C
Squat Thruster
1
10 reps
-
2D
Bent Over Row (Barbell)
1
10 reps
-
2E
Farmer's Walk (Weighted)
1
-
3A
Clean (Barbell)
1
10 reps
-
3B
Kettlebell Swing
1
10 reps
-
3C
Snatch (Dumbbell)
1
10 reps
-
3D
Side Plank with Reach Through
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Tempo Bench Press
1
-
3
Squat (Barbell)
1
-
4
Pull-Up (Assisted)
1
-
5
Squat (Barbell)
1
-
6
Standing Behind Neck Shoulder Press (Barbell)
1
-
7
Hollow Rock
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2A
Walking Lunge (Dumbbell)
1
-
2B
Renegade Row
1
-
2C
Front Squat (Barbell)
1
-
2D
Bent Over Row (Dumbbell)
1
-
2E
Farmer's Walk (Weighted)
1
-
2F
Burpee
1
-
2G
Push Press (Barbell)
1
-
2H
Romanian Deadlift (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
2
RPE 10
1B
Squat (Barbell)
2
30 reps
RPE 10
1C
Run
2
RPE 10
1D
Barbell Row
2
30 reps
RPE 10
1E
Run
2
RPE 10
1F
Romanian Deadlift (Dumbbell)
2
30 reps
RPE 10
1G
Run
2
RPE 10
2
Med Ball Slam
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Raise
1
50 reps
-
1B
Sit Up
1
50 reps
-
1C
Russian Twist
1
50 reps
-
2A
Push Press (Barbell)
1
25 reps
-
2B
Burpee
1
25 reps
-
2C
Bent Over Row (Barbell)
1
25 reps
-
2D
Burpee
1
25 reps
-
2E
Upright Row (Dumbbell)
1
25 reps
-
2F
Burpee
1
25 reps
-
3
Run
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
5 mins
RPE 6
2A
Walking Lunge
1
10 reps
RPE 6
2B
Push Up
1
10 reps
RPE 6
2C
Jump Squat
1
10 reps
RPE 6
2D
Plank with Shoulder Taps
1
10 reps
RPE 6
3
Sled Push And Drag
1
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
1km Row
1
-
1B
Run
1
-
1C
Farmer's Walk (Weighted)
1
-
1D
Run
1
-
1E
Walking Lunge
1
-
1F
Run
1
-
1G
Med Ball Slam
1
100 reps
-
1H
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
2
RPE 10
1B
Squat (Barbell)
2
30 reps
RPE 10
1C
Run
2
RPE 10
1D
Barbell Row
2
30 reps
RPE 10
1E
Run
2
RPE 10
1F
Romanian Deadlift (Dumbbell)
2
30 reps
RPE 10
1G
Run
2
RPE 10
2
Med Ball Slam
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Raise
1
50 reps
-
1B
Sit Up
1
50 reps
-
1C
Russian Twist
1
50 reps
-
2A
Push Press (Barbell)
1
25 reps
-
2B
Burpee
1
25 reps
-
2C
Bent Over Row (Barbell)
1
25 reps
-
2D
Burpee
1
25 reps
-
2E
Upright Row (Dumbbell)
1
25 reps
-
2F
Burpee
1
25 reps
-
3
Run
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
5 mins
RPE 6
2A
Walking Lunge
1
10 reps
RPE 6
2B
Push Up
1
10 reps
RPE 6
2C
Jump Squat
1
10 reps
RPE 6
2D
Plank with Shoulder Taps
1
10 reps
RPE 6
3
Sled Push And Drag
1
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
1km Row
1
-
1B
Run
1
-
1C
Farmer's Walk (Weighted)
1
-
1D
Run
1
-
1E
Walking Lunge
1
-
1F
Run
1
-
1G
Med Ball Slam
1
100 reps
-
1H
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
2
RPE 10
1B
Squat (Barbell)
2
30 reps
RPE 10
1C
Run
2
RPE 10
1D
Barbell Row
2
30 reps
RPE 10
1E
Run
2
RPE 10
1F
Romanian Deadlift (Dumbbell)
2
30 reps
RPE 10
1G
Run
2
RPE 10
2
Med Ball Slam
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Raise
1
50 reps
-
1B
Sit Up
1
50 reps
-
1C
Russian Twist
1
50 reps
-
2A
Push Press (Barbell)
1
25 reps
-
2B
Burpee
1
25 reps
-
2C
Bent Over Row (Barbell)
1
25 reps
-
2D
Burpee
1
25 reps
-
2E
Upright Row (Dumbbell)
1
25 reps
-
2F
Burpee
1
25 reps
-
3
Run
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
5 mins
RPE 6
2A
Walking Lunge
1
10 reps
RPE 6
2B
Push Up
1
10 reps
RPE 6
2C
Jump Squat
1
10 reps
RPE 6
2D
Plank with Shoulder Taps
1
10 reps
RPE 6
3
Sled Push And Drag
1
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
1km Row
1
-
1B
Run
1
-
1C
Farmer's Walk (Weighted)
1
-
1D
Run
1
-
1E
Walking Lunge
1
-
1F
Run
1
-
1G
Med Ball Slam
1
100 reps
-
1H
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Med Ball Slam
1
15 reps
-
1B
Run
1
-
1C
Sled Push And Drag
1
-
1D
Run
1
-
1E
Sled Push And Drag
1
-
1F
Run
1
-
1G
Burpee
1
-
1H
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Med Ball Slam
1
15 reps
-
1B
Run
1
-
1C
Sled Push And Drag
1
-
1D
Run
1
-
1E
Sled Push And Drag
1
-
1F
Run
1
-
1G
Burpee
1
-
1H
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Med Ball Slam
1
15 reps
-
1B
Run
1
-
1C
Sled Push And Drag
1
-
1D
Run
1
-
1E
Sled Push And Drag
1
-
1F
Run
1
-
1G
Burpee
1
-
1H
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
8
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
5 mins
RPE 6
2A
Walking Lunge
1
10 reps
RPE 6
2B
Push Up
1
10 reps
RPE 6
2C
Jump Squat
1
10 reps
RPE 6
2D
Plank with Shoulder Taps
1
10 reps
RPE 6
3
Sled Push And Drag
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
8
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
5 mins
RPE 6
2A
Walking Lunge
1
10 reps
RPE 6
2B
Push Up
1
10 reps
RPE 6
2C
Jump Squat
1
10 reps
RPE 6
2D
Plank with Shoulder Taps
1
10 reps
RPE 6
3
Sled Push And Drag
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
8
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
5 mins
RPE 6
2A
Walking Lunge
1
10 reps
RPE 6
2B
Push Up
1
10 reps
RPE 6
2C
Jump Squat
1
10 reps
RPE 6
2D
Plank with Shoulder Taps
1
10 reps
RPE 6
3
Sled Push And Drag
1
RPE 6
Week 1
1 / 12 Weeks
Day 1
1A
500m Row
4 Sets
-
1B
Thruster (Barbell)
4 Sets
20 Reps
-
1C
Burpee
4 Sets
20 Reps
-
1D
Romanian Deadlift (Barbell)
4 Sets
20 Reps
-
Day 2
1A
Sled Push And Drag
1 Set
1 Reps
-
1B
Run
1 Set
1 mins
-
1C
Med Ball Slam
1 Set
40 Reps
-
Day 3
1A
Run
2 Sets
@10
1B
Squat (Barbell)
2 Sets
30 Reps
@10
1C
Run
2 Sets
@10
1D
Barbell Row
2 Sets
30 Reps
@10
1E
Run
2 Sets
@10
1F
Romanian Deadlift (Dumbbell)
2 Sets
30 Reps
@10
1G
Run
2 Sets
@10
2
Med Ball Slam
1 Set
@10
Day 4
1
Run
1 Set
@6
Day 5
1
Run
8 Sets
-