New here? Start with this. A short, no-fluff walkthrough of what Hyrox actually is, how this community works, and exactly what to do in your first week to start moving toward your first finish line. Watch these lessons in order, then dive in.

One lesson per station, taught like a good coach. What each movement is, the Open weights and distances, the cues that make it click, the top first-timer mistakes, and how to train it — including home substitutes when you don't have the kit. Plus grip as a shared resource and a wall-ball rep plan.

The core of the whole community: a complete, beginner-paced 12-week plan that takes you from your first easy run to your start line. Base → Build → Peak → Taper, week by week, with the brick sessions that are the real secret to Hyrox. Unlocks at Level 3 — post, get likes, and you'll be there fast.

Hyrox is about half running — and it's the part most first-timers underestimate. Why you run slower than your 5K pace, how to pace the 8 runs, how to train 'compromised' running on tired legs, and how to build an engine that holds up all the way to the final wall ball.

The strength base a first-timer actually needs — no powerlifting required. The hybrid concept (endurance + strength together), the squat/hinge/lunge/carry/push patterns every station draws on, strength-endurance, and how brick training ties it all to the run. Build a body that holds up.

The only gear decision that really matters (shoes), what you can train at home vs. what needs a gym, and exactly what's provided at the race so you don't over-pack or panic-buy. Plus a simple race-day packing checklist so the morning is calm, not chaotic.

Race week is its own skill — and it's where over-trained beginners undo good work. The taper (doing less, on purpose), what and when to eat, your morning-of routine, the warm-up, and the pacing plan that keeps you strong all the way to the final wall ball. Read this the week before you race.

What to eat to train hard, recover, and fuel race day — no fads, no obsessing. Simple rules a first-timer can actually follow.