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Jun 28 •
📌 START HERE — Welcome to The HYROX Method
Welcome. Whether you are completing your first HYROX or looking to improve from your last race. You are in the right place! This community takes you from "I'm not sure how to train for this" to crossing your HYROX finish line with an even better time than expected. Here's exactly what to do. ✅ YOUR FIRST 5 MINUTES • Introduce yourself in 👋 Introductions — your name, where you're starting from, and your goal race time and date (or "TBD"). • Watch the welcome video so you see how everything fits together. ✅ YOUR FIRST WEEK • Open the Classroom and start with Start Here, then HYROX 101. • Post your first Win in 🏆 Wins — any session counts. Showing up IS the win. • Set your weekly commitment in 🤝 Accountability (e.g. "this week: 3 runs + 2 strength"). HOW THE GROUP IS LAID OUT • 📌 Start Here — you're reading it. • 👋 Introductions — say hi + your race. • 🏆 Wins — every session, PR, first unbroken wall-ball set. • 🎥 Form Checks — short clips for technique feedback. • ❓ Q&A — no dumb questions. Ever. • 🤝 Accountability — weekly check-ins that keep you honest. • 🏁 Race Reports — the finish lines we're all working toward. HOW YOU UNLOCK YOUR TRAINING Stay consistent, post, like generously → you level up → the 12-Week Beginner Program unlocks at Level 3 and the Station Technique Library at Level 4. Most people get there in their first couple of weeks just by showing up. The one rule that matters more than any workout: start slower than you think — in training, and on race day. That's the whole secret to a strong first Hyrox. Now go post your intro 👇
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Jun 28 •
Introduce yourself: where are you starting from?
This is the thread. Drop a comment and tell the crew three things: 1. Your name and your city. 2. Your Hyrox status: never raced, signed up for your first, or chasing a faster time. 3. Your single biggest worry about race day. The runs, a specific station, or just the unknown of it. Then read two other intros and reply to one. That is how a crew forms instead of a feed full of strangers. I will go first in the comments.
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Jul 14 •
🚀 Challenge of the Month — The 100 Wall Ball Test
Each month we set one HYROX benchmark and build a leaderboard. First one 👇 THE TEST 100 wall balls for time (men 9kg to a 10ft target · women 6kg to a 9ft target). No wall ball? Scale it: 100 light DB or backpack thrusters, throwing up to a target above you. THE RULES • Squat below parallel, hit the target every rep. • Break them into sets however you like — the clock keeps running. • Warm up first. This one bites. HOW TO ENTER Comment your time + whether you went Rx or scaled. I'll keep a running leaderboard in this thread and crown the fastest at month's end. Beginner? Do 50 instead and post that — you're still on the board. Who's going first? 👇
Jul 14 •
💪 Workout of the Week #1 — "The First Brick"
Every week I'll drop one session here. This one teaches the most important skill in HYROX: running on tired legs (a "brick"). Do it once this week. THE SESSION Warm-up: 5 min easy jog + 10 walking lunges, 10 squats, 10 arm swings 4 rounds: • 400m run — easy, you should be able to talk • 15 wall balls (no ball? 15 light DB thrusters to a target) • 200m run • 10 burpee broad jumps (scale: 10 burpees) • rest 90s Cool-down: 400m easy walk/jog COACH NOTES • Keep every run controlled. The point isn't speed — it's learning to move once your legs are cooked. That's the whole game in HYROX. • Beginner? Do 3 rounds. Chasing a PB? Add a 5th round and hold your pace. 👇 Drop a comment: your total time + one word for how your legs felt on that last run.
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Jun 28 •
The #1 mistake new Hyrox athletes make
You run every run too hard. That is the mistake, and it is why most beginners stall before they ever reach a start line. Here is how the best Hyrox athletes in the world actually train: roughly 80 percent of their running is EASY. Genuinely easy. Conversational. You should be able to speak in full sentences the whole way. Only about 20 percent is hard. Three-time world champion Lauren Weeks has said maybe 5 percent of her week is truly intense. The other 95 percent quietly builds the aerobic engine that everything else sits on top of. Why this matters for your first race: Hyrox is eight 1km runs broken up by eight stations. It is an aerobic event before it is anything else. The bigger and more efficient your easy-pace engine, the less each run costs you, and the more you have left for the wall balls at the end. What to do this week: Slow your easy runs down until you can hold a conversation. If you are gasping, you are going too hard. The slow pace IS the workout, not a warm up for the real one. Keep the genuinely hard sessions to two or three a week, maximum. Everything else stays easy. Try it for two weeks, then post back here and tell us how your legs feel.
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From never-raced to your fastest HYROX. One clear 12-week path, every station taught — coached by a 2x HYROX finisher (PB 1:15).
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