The ultimate beginner HYROX workout

So, you signed up for HYROX. Now what?

This beginner HYROX workout is pulled straight from HYROX Starter, Centr’s guided program designed to help you master the fundamentals, build endurance, and feel confident on race day.

Centr is the home of HYROX-certified training programs, with dedicated training experiences for race prep, race recovery, and offseason training. Join Centr and start training like a HYROX pro today.

Let’s get you moving like an athlete – no matter your starting point. Here’s what you need to know about your first HYROX workout:

• Equipment: Dumbbells, Rower
• Time: 35 minutes
• Target: Full-body conditioning

Ready to get to work? Let’s do this.

What to expect from your HYROX beginner workout

This workout takes you through three essential phases:

• Warm-up: Prep your body and prime your movement patterns.
• Workout: Two rounds of race-inspired training.
• Cool-down: Recover like a pro, reduce soreness, and improve mobility.

Want the full experience? Join Centr to unlock HYROX Starter.

Warm-up (5 mins)

1. Walking Hamstring Sweeps (40 seconds)

Loosens up hamstrings and activates posterior chain.

• Keep your chest tall and shoulders back

• Sweep both hands toward toes as your heel stays flexed

• Move at a controlled, steady pace

2. Lateral Lunge + Knee Drive (Left x10 / Right x10)

Opens hips and fires up balance and core control.

• Sink hips back into your lunge

• Push through the standing heel as you drive the opposite knee up

• Keep your torso upright and abs engaged

3. Dumbbell Underhand-Grip Bent-Over Row (12 reps at 50% load)

Wakes up the upper back and biceps while encouraging good hinge form.

• Keep your spine neutral and core tight

• Pull elbows close to your sides

• Control the descent – don’t just drop the weights

4. Rowing (Slow Pace – 1:30)

Increases heart rate and primes the posterior chain.

• Focus on rhythm: legs, then body, then arms

• Keep shoulders relaxed and grip light

• Aim for steady breathing throughout

Main workout (25 mins)

Round 1: Building foundational strength & cardio

1. Rowing (Medium Pace – 1:30)

Develops aerobic capacity with race-day relevance.

• Focus on smooth strokes and consistent pace

• Breathe through each pull

2. Bodyweight Squats (20 reps)

Builds leg strength and improves muscular endurance.

• Feet shoulder-width apart

• Push knees out as you lower

• Keep heels grounded and chest proud

3. Knee Push-ups (10 reps)

Strengthens the chest, shoulders, and triceps while reinforcing core stability.

• Keep a straight line from knees to shoulders

• Elbows at a 45-degree angle

• Don’t let your hips sag

Round 2: Dumbbell conditioning & carry strength

Repeat the following circuit 3 times.

1. Dumbbell RDL (12 reps)

Targets hamstrings and glutes with hinge patterning.

• Keep a soft bend in the knees

• Push hips back, not down

• Maintain a flat back throughout

2. Dumbbell Bent-Over Row (12 reps)

Builds mid-back strength for pulling movements and posture.

• Hinge forward and brace your core

• Drive elbows back, squeezing shoulder blades

• Lower with control

3. Dumbbell Farmer’s Carry (50m)

Improves grip strength, core stability, and mental toughness.

• Walk tall with shoulders back

• Don’t let dumbbells bang against your legs

• Breathe through the burn

Cool-down (5 mins)

1. World’s Greatest Stretch (Left + Right – 0:40 each)

Opens hips, hamstrings, and thoracic spine.

• Keep your back leg long

• Rotate and reach through your upper spine

2. 90-90 + Alternating Forward Fold (0:40)

Increases hip internal and external rotation.

• Sit tall before folding forward

• Keep both legs grounded

3. Prayer Squat + Hamstring Stretch (0:40)

Encourages ankle, hip, and hamstring mobility.

• Elbows inside knees for the squat

• Transition smoothly into hamstring stretch

4. Seated Neck Roll (0:30)

Releases tension in the neck and shoulders.

• Move slowly and gently

• Breathe into each rotation

Ready to take the next step?

This beginner HYROX workout is just the start. HYROX Starter on Centr is your full 12-week plan to:

• Master every race-day movement

• Build hybrid strength and cardio endurance

• Learn from world-class HYROX athletes and coaches

When race day comes, you won’t just show up. You’ll be ready to perform.

Start your HYROX journey with Centr today.

Beginner HYROX FAQ

What is HYROX?
HYROX is a global fitness race that combines functional strength training with endurance. Each race includes 8 functional movement stations, each preceded by a 1km run. It's designed to be accessible to all fitness levels, but challenging enough for elite competitors. HYROX tests your ability to move under fatigue, manage pacing, and execute under pressure. If you're training for it, you're not just working out – you're becoming a hybrid athlete.

Is HYROX suitable for beginners?
Absolutely. HYROX offers a competitive experience, but it was built to be inclusive. With the right training program – like Centr’s HYROX Starter plan – beginners can learn the correct movement patterns, gradually build their strength and endurance, and approach race day with confidence. You don’t need to be elite to participate – you just need to be committed.

How should a beginner train for HYROX?
A smart beginner HYROX training plan should focus on:

• Building aerobic endurance (especially running under fatigue)
• Practicing compound movements like squats, lunges, rows, and carries
• Developing movement efficiency to reduce energy waste
• Balancing strength and cardio so you can stay powerful throughout the race. Centr’s HYROX Starter program breaks all this down into a 12-week progression with expert-led workouts, so you’re never guessing what to do next.

How do I train for each individual HYROX exercise?
HYROX is made up 8 individual exercises, followed by a 1km run. If you want to improve your performance in any of the 8 exercises or the run – we’ve got you covered. Our list of HYROX station guides covers optimal form, HYROX movement standards, and specific exercises to help you level up.

• Running
• SkiErg
• Sled Push
• Sled Pull
• Burpee Broad Jumps
• Rowing
• Farmers Carry
• Sandbag Lunges
• Wall Balls

What equipment do I need for HYROX training?
To replicate race conditions, ideally you’ll have access to a full gym. Here’s the specific equipment you need to replicate race conditions:

• Kettlebells

• Rower

• Wall ball

• SkiErg

• Sandbags

• Sled (for push and pull)

How long does it take to get HYROX-ready?
It depends on your starting fitness level, but 12 weeks of consistent, structured training is a solid runway. HYROX Starter is a 12-week introduction that teaches the movements, builds your capacity, and helps you avoid overtraining. Many athletes follow it up with Centr’s more advanced program, HYROX Accelerator once they’re confident with the basics.

How is HYROX different from CrossFit?
While both are high-intensity and functional, HYROX is a standardized race with consistent stations and distances – it’s the same format globally. There are no surprise workouts or technical gymnastics. That makes it easier to train for and benchmark progress. It’s also more endurance-focused than CrossFit, with running forming a major component of the race.

How can Centr help me prepare for HYROX?
Centr’s HYROX Starter is built with race prep in mind. You’ll get:

• Daily workouts that mimic HYROX race flow

• Technique coaching on every major movement

• Access to Centr’s world-class coaches and community

• Integrated recovery and mobility sessions to help you train smarter It's not just about surviving the race. It’s about building the strength, mindset, and momentum to thrive.

Explore HYROX Starter on Centr now and train with purpose.