Youth and Teen HYROX Training Workout
Written for young athletes: movement quality first, light loads, short sets, and no maximal lifting. It builds the coordination and aerobic base that pay off over years rather than chasing a number this month.
- 25 min
- beginner
- Minimal kit
- Skill and movement circuit
light dumbbells or med ball · open space
Trains Burpee broad jumps, Wall balls, Farmers carry
The session · 3 blocks · 25 min of work
01
Warm-up
6 minMake it a game. Tag, shuttle races and skipping all count.
- Skipping or shuttle runs 1 set · 3 min
- Animal walks: bear crawl, crab walk 2 sets · 15m each · rest 30s Coordination work that does not feel like training.
02
Main circuit: 3 rounds
15 min30 seconds work, 30 seconds rest. Stop any movement the moment technique slips.
- Bodyweight squat 3 sets · 30s · rest 30s Heels down, chest up. Depth before speed.
- Med ball throw to wall 3 sets · 30s · rest 30s Light ball. Teaches the wall ball pattern safely.
- Burpee broad jump 3 sets · 30s · rest 30s
- Light farmers carry 3 sets · 30s · rest 30s Light enough to walk tall the whole way.
- Shuttle run 3 sets · 30s · rest 30s
03
Cool-down
4 min- Easy walk and breathing 1 set · 2 min
- Gentle full-body stretch 1 set · 2 min
Coaching notes
- No maximal lifting before skeletal maturity. Load lightly, move well, and let the years do the work.
- Variety beats specialisation. A young athlete who plays several sports will be a better HYROX athlete at 20 than one who only did this.
- Check the age category rules for your event. HYROX runs youth and junior divisions with their own weights and distances.
scale the load before you scale the rest
The RoxHype app
This session, in a week that fits your race.
The app schedules it, times it, and moves the rest of the week when life gets in the way.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
Where this fits
30 minutes or less Complete sessions for the lunch hour, the early morning, or the day you nearly skipped. Burpee broad jumps times Typical and top-10% times from real races. Pick a target, then train for it. Put it in a plan Sequence it into a week built around your race date and weakest station.
How this type of session is used in the app
| Hybrid sessions completed in the app | 20,990 |
| Hybrid workouts saved in the app | 1,611 |
| Share of all 76,593 completed sessions | 27.4% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every hybrid session logged in the RoxHype app, not just this one.
Two more like this
Battle Rope HYROX Conditioning Workout Ropes load the upper body aerobically with almost no eccentric damage, which makes them a useful substitute on days when your legs are wrecked but your lungs are not. Twenty-five minutes of hard intervals that will not affect tomorrow's run.
- 25 min
- intermediate
- Minimal kit
- 25 min
- intermediate
- Minimal kit
Questions people ask
How do I scale this?
Sets, reps and rest are written for a beginner athlete. Scale the load first and the rest second. If the movement falls apart, drop the weight before you add rest.
Where does this fit in a plan?
One session is a session. Sequence it into a week built around your race date and your weakest station on the training plan, or let the generator write one in the same format around your kit and time.
Which HYROX are you doing?
Tap your race. You get your weeks to go, the finish time to expect, and week 1 of a plan for it. Free.
Dublin11–15 Nov 2026 · in 1 week 
Düsseldorf11–15 Nov 2026 · in 1 week 
Barcelona11–15 Nov 2026 · in 1 week 
