{"id":747841,"date":"2026-07-07T04:58:14","date_gmt":"2026-07-07T04:58:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/747841\/"},"modified":"2026-07-07T04:58:14","modified_gmt":"2026-07-07T04:58:14","slug":"30-minute-hyrox-solo-workout-for-first-timers-from-a-hyrox-athle","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/747841\/","title":{"rendered":"30-Minute Hyrox Solo Workout For First-Timers, From A Hyrox Athle"},"content":{"rendered":"

\"Estimated2 min read<\/p>\n

If 2026 is the year you take on your first Hyrox<\/a>, this is the workout to help you cross that finish line. It\u2019s designed exclusively by Hyrox athlete and Director of Fitness and Performance at FIIT<\/a>, Gede Foster<\/a>, who has competed in a whopping 14 Hyrox races, with her fastest solo time being 1 hour and seven minutes.<\/p>\n

It\u2019s a short but spicy Hyrox-inspired session, formed of five of the exact exercises you\u2019ll perform on race day (with the only exception being that you\u2019ll perform walking lunges<\/a> with dumbbells instead of a sandbag). Muscular endurance<\/a> is your goal, so, \u201cYou want to perform the workout with an RPE<\/a> (rate of perceived exertion) of 6-7, to avoid fatiguing too quickly,\u201d Foster says.<\/p>\n

The workout follows an E2MOM format: shorthand for \u201cevery two minutes on the minute\u201d, you\u2019ll start a stopwatch and perform as many reps as you can for 90 seconds, rest for the next 30 seconds until you reach two minutes, then move on to the next exercise. Stick to that RPE 6-7 and aim to pace yourself, as you should on race day. \u201cAs you get stronger and return to the workout, you can start to increase your exercise intervals to one minute and 45 seconds, resting for 15 seconds,\u201d Foster advises.<\/p>\n

Weights wise, \u201cUse two 10 lb dumbbells for walking lunges to mimic the weight of the sandbag on walking lunges,\u201d Foster says. \u201cOr start with body weight if you\u2019re completely new to this type of training. Up it to two 15 lb dumbbells if you\u2019re a progressive beginner; it\u2019s good to train with a slightly heavier weight than you\u2019ll use on race day, as your race day weight will then feel easier and you can use more speed.\u201d<\/p>\n

For wall balls<\/a>, Foster recommends going for a 8 lb medicine ball, \u201cBut replace the move with dumbbell thrusts if you don\u2019t have access to wall balls, or if throwing anything feels challenging.\u201d<\/p>\n

30-minute Hyrox solo beginner workout (E2MOM)<\/p>\n

How to do the workout: Perform each exercise for 90 seconds, rest for 30 seconds, then move onto the next exercise. Run through the whole circuit of exercises for three-four rounds. Three rounds will take you 30 minutes; four rounds will take you 40 minutes.<\/p>\n

Exercise 1: SkiErg<\/a>. Do: 90 seconds<\/p>\n

Rest: 30 seconds<\/p>\n

Exercise 2: Burpee<\/a> broad jump. Do: 90 seconds<\/p>\n

Rest: 30 seconds<\/p>\n

Exercise 3: Dumbbell walking lunges. Do: 90 seconds<\/p>\n

Weights: Complete beginners: bodyweight. Beginners: 2 x 10 lb dumbbells. Progressive beginners: 2 x 15 lb dumbbells.<\/p>\n

Rest: 30 seconds<\/p>\n

Exercise 4: Run<\/a>. Do: 90 seconds<\/p>\n

Rest: 30 seconds<\/p>\n

Exercise 5: Wall balls. Do: 60 seconds<\/p>\n

Weight: 8 lb<\/p>\n

Rest: 60 seconds<\/p>\n

Repeat for 3-4 x rounds<\/p>\n

Find the Perfect Women’s Health Training Program for You\"Chevron\"Chevron\"Headshot<\/p>\n

As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.<\/p>\n

After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!<\/p>\n

Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red. Today, she oversees all fitness content across Women’s Health online and in <\/a>print, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, which showcases the women proving that age is no barrier to exercise.<\/p>\n

She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. \u00a0\u00a0<\/p>\n