# Brand'ed by Gen · 7-Day Hyrox Starter (Gym Edition)

### A beginner taste of Hyrox-style training. Strength as a system that fits real life.

> **Design note:** Brand colors are cherry red `#C8102E`, black `#101114`, cream `#FAF6F3`, butter gold `#F2C94C`, and blush `#F4B6C2`. This guide is text-first and printable. Gen will add real photos for the site and designed PDF later.

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> **Please read this first: this is a starter, not race prep.**
> This 7-day guide is a beginner-friendly *taste* of Hyrox-style training. It is designed to help you feel what running plus functional stations is like, build a little confidence, and have fun. It is **not** a full Hyrox race-prep program, and it is not personalized to you. If you want to train with me seriously (a custom plan, ROX · TRAIN · FUEL coaching, and real accountability), you'll need to apply. Details are at the end of this guide.

## 1. A Welcome from Gen

Hi friend, I'm so glad you're here.

I'm Gen, a working mom who knows exactly what it feels like to give everything to everyone and have very little left for yourself by 8 p.m. I started training Hyrox-style because I wanted more energy, more patience, and more of *me*. Not because I had extra willpower. I didn't. What I had was a simple system that fit into my real life.

That is what this little guide is. Seven days. Short sessions, about 25 to 45 minutes. This is the **Gym Edition**, so you'll get to try real Hyrox-style tools like the sled, rower, ski erg, bike, wall balls, and dumbbells, all scaled for a true beginner. Simple food guidance that keeps you fueled instead of running on coffee and leftover crackers.

I want you to think of this week as a fun first taste, not a test. You do not need to be "in shape" to start, and you do not need to be thinking about a race. You only need to start where you are. I want you to finish this week feeling capable, not depleted.

Let's go. I'm cheering for you.

With love,
**Gen**

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## 2. How to Use This Guide

### What is Hyrox, in one breath?
Hyrox is a fitness race that mixes running with functional workout stations like sled pushes and pulls, rowing, ski erg, lunges, carries, and wall balls. This guide borrows that style in a gentle, beginner-friendly way.

**What this week is:** a starter week to help you sample the style, learn what "steady" feels like, and build a little engine and a lot of confidence.

**What this week is not:** full race prep, a personalized plan, or a substitute for coaching. Real Hyrox preparation is built over many weeks with the right progression for *your* body, schedule, and goals. That is the work I do with clients inside Brand'ed by Gen.

### Equipment

This edition is built for a gym. Here is what you'll use, and every station has a beginner-friendly scale:

1. **Must have:** gym access, supportive shoes, a water bottle, and a timer (your phone works).
2. **Cardio machines:** treadmill (or an indoor or outdoor track), rower, and ski erg or air bike. If your gym is missing one, swap for another machine at the same effort.
3. **Strength and stations:** dumbbells or kettlebells, a wall ball (6 to 14 lb / 3 to 6 kg), a box or bench, and a sled if your gym has one. A barbell or trap bar is optional for intermediates.
4. **No sled?** Use a heavy prowler, a loaded plate pushed on turf, or the sled push simulation on the treadmill (power off, push the handles, drive your feet). I'll give you options each time.

**Gym etiquette tip:** if a machine is busy, start with the next station and circle back. Flexibility is a Hyrox skill too.

### How Hard Should It Feel? (Effort Guide)

I want you to use one simple tool instead of chasing numbers.

**RPE (Rate of Perceived Exertion), on a 1 to 10 scale:**

| RPE | How it feels | Talk test |
|---|---|---|
| 3 to 4 | Easy. You could do this all day. | Full sentences, easy chatting |
| 5 to 6 | Steady. Working, but comfortable. | Short sentences |
| 7 to 8 | Hard. Focused breathing. | A few words at a time |
| 9 to 10 | All out. | Not this week, friend |

Most of this week lives at **RPE 5 to 7**. If you can't speak a short sentence, slow down. That is not failing. That is training smart.

### Choose Your Level

Every main move has two options:

1. **Beginner:** You're new to running or strength, or coming back after a long break (hello, postpartum years, busy seasons, and life in general).
2. **Intermediate:** You already move 2 to 3 times a week and want a little more challenge.

You can mix and match. Beginner on running and intermediate on strength is completely fine. Some days you'll feel strong, and some days you'll feel like a mom who was up at 2 a.m. with a sick kid. Both are allowed.

### "Running" Means Your Version of Running

In the gym, running can be:

1. Treadmill jogging (set a 1% incline if you like, it feels closer to outdoor running)
2. Run and walk intervals (for example, 1 minute jog, 1 minute walk)
3. Brisk incline walking on the treadmill
4. Air bike, rower, or ski erg if impact doesn't feel good today

### Recovery Basics

1. Drink water before, during, and after each session.
2. Every session ends with a short cool-down. Please don't skip it. It's your gift to tomorrow-you.
3. Day 4 and Day 7 are lighter on purpose. Rest is part of the plan, not a break from it.
4. If something hurts sharply (not just "working muscles"), stop that move.

### A Quick Safety Note
This guide is general fitness and fueling education, not medical advice. If you are pregnant, postpartum, managing an injury, or have any health condition, please check with your doctor or a qualified healthcare provider before starting a new exercise or nutrition routine. Stop any exercise that causes sharp pain, dizziness, or chest discomfort, and seek medical attention if needed.

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## 3. Your 7 Days of Training (Gym Edition)

**Week at a glance:**

| Day | Focus | Time |
|---|---|---|
| 1 | Find Your Pace | ~30 min |
| 2 | Strong Legs, Strong Mom | ~35 min |
| 3 | Run + Station Combo | ~40 min |
| 4 | Move and Restore | ~25 min |
| 5 | Push, Pull, Carry | ~35 min |
| 6 | Mini Hyrox Sampler | ~40 to 45 min |
| 7 | Rest, Reflect, Reset | Your choice |

**Reminder:** loads in this guide are suggestions for a beginner taste. Pick a weight that lets you finish every rep with good form and a little left in the tank.

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### Day 1 · Find Your Pace

**Intention from Gen:** I want you to meet your body exactly where it is today. No pressure, no proving. Today is about learning what "steady" feels like for you on the treadmill and the rower, because steady is your superpower.

**Warm-up (5 min)**
1. 2 minutes easy walk on the treadmill or easy row
2. 10 arm circles forward, 10 backward
3. 10 bodyweight squats
4. 10 walking lunges (5 each leg)
5. 30 seconds easy jog or fast walk

**Main Session (about 20 min)**

Repeat 4 rounds:

1. **Treadmill run 3 minutes** at RPE 5 to 6
   - Beginner: 1 minute jog, 1 minute walk, 1 minute jog (or brisk incline walk)
   - Intermediate: steady 3 minute run
2. **Row 1 minute** easy to steady, RPE 5
   - Beginner: focus on the order: legs, then lean, then arms
   - Intermediate: try to hold the same pace every round
3. **10 goblet squats**
   - Beginner: bodyweight squat to a box or bench
   - Intermediate: light dumbbell or kettlebell at your chest
4. **Rest 1 minute**

**Cool-down (5 min)**
1. 2 minutes easy walk
2. Calf stretch, 30 seconds each side
3. Standing quad stretch, 30 seconds each side
4. 5 slow, deep breaths with your hand on your belly

**Gen's note:** Write down your treadmill speed and your row pace (the split on the screen). We'll come back to these.

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### Day 2 · Strong Legs, Strong Mom

**Intention from Gen:** Your legs carry groceries, babies, laundry baskets, and your whole beautiful life. Today we make them even stronger with real gym tools. I want you to move with control and feel proud of every rep.

**Warm-up (5 min)**
1. 2 minutes easy air bike or rower
2. 10 glute bridges
3. 10 leg swings each side (hold a rack or wall)
4. 8 reverse lunges each leg, slow
5. 10 bodyweight squats

**Main Session (about 25 min)**

Complete 3 rounds. Rest 60 to 90 seconds between rounds.

1. **Goblet Squats x 12**
   - Beginner: light dumbbell or kettlebell, squat to a box
   - Intermediate: moderate weight, or barbell back squat x 8 with a light load if you've learned the lift
2. **Walking Lunges x 10 each leg** (the Hyrox sandbag lunge, simplified)
   - Beginner: bodyweight, or stationary reverse lunges holding a rack
   - Intermediate: dumbbells at your sides or a light sandbag on your shoulders
3. **Wall Balls x 12**
   - Beginner: 4 to 6 lb (2 to 3 kg) ball, squat to a box and toss to a lower target
   - Intermediate: 8 to 14 lb (4 to 6 kg) ball to a standard target
4. **Romanian Deadlifts x 10**
   - Beginner: two light dumbbells, slow and controlled
   - Intermediate: kettlebell, dumbbells, or a light barbell
5. **Air bike or treadmill 2 minutes** at RPE 6

**Cool-down (5 min)**
1. Figure-four hip stretch, 45 seconds each side
2. Hamstring stretch, 30 seconds each side
3. Child's pose, 1 minute

**Gen's note:** If your legs feel wobbly tomorrow, that's normal. Gentle walking helps.

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### Day 3 · Run + Station Combo

**Intention from Gen:** This is the heart of Hyrox: run, then do something hard, then run again. I want you to practice staying calm when your heart rate goes up. That same calm shows up at bedtime, in traffic, and in the toy aisle.

**Warm-up (6 min)**
1. 3 minutes easy jog or brisk walk on the treadmill
2. 10 squats
3. 6 inchworms (walk hands out to plank and back)
4. 20 seconds high knees, 20 seconds butt kicks, repeat twice

**Main Session (about 28 min)**

Complete 4 rounds, a different station each round:

1. **Run 400 m or 3 minutes** at RPE 6 to 7
   - Beginner: run and walk mix, or 3 minutes brisk incline walk
   - Intermediate: steady run, try to keep the same pace every round
2. **Station (rotate one per round):**
   - Round 1: **Row 250 m** (Beginner: 200 m easy)
   - Round 2: **Ski erg 250 m** (Beginner: 200 m, or 1 minute easy on the air bike)
   - Round 3: **Sled push 2 x 10 m** (Beginner: empty or very light sled; Intermediate: add a plate)
   - Round 4: **Farmer's carry 2 x 25 m** with dumbbells or kettlebells
3. **Rest 1 minute**

**Cool-down (5 min)**
1. 2 minutes walking
2. Hip flexor lunge stretch, 30 seconds each side
3. Chest opener against a rack or doorway, 30 seconds
4. 5 deep breaths

**Gen's note:** Notice how you feel when you step off a station and start running again. That "heavy legs" feeling is exactly what Hyrox trains. It gets easier, I promise.

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### Day 4 · Move and Restore

**Intention from Gen:** Today is active recovery. I want you to move gently and treat this like a deposit into your energy account. You are not being lazy. You are being strategic.

**Session (about 25 min)**

1. **Easy cardio, 15 minutes** at RPE 3 to 4: incline treadmill walk, easy bike, or easy row. Or skip the gym and walk outside with the kids, the dog, or a podcast.
2. **Mobility flow, 2 rounds** (on a mat in the stretching area):
   - Cat-cow x 8
   - World's greatest stretch x 4 each side
   - 90/90 hip switches x 6 each side
   - Thread the needle x 5 each side
   - Deep squat hold, 30 seconds (hold a rack or post)
3. **Breathing reset:** lie down with your legs up on a bench or box, 2 minutes of slow breathing. In for 4, out for 6.

**Gen's note:** If you're short on time, the walk alone counts. Ten minutes still counts.

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### Day 5 · Push, Pull, Carry

**Intention from Gen:** Upper body strength makes everyday life lighter, from car seats to carry-ons. I want you to stand tall today and feel how strong your arms, back, and core really are.

**Warm-up (5 min)**
1. 2 minutes easy ski erg or rower
2. 10 arm circles each direction
3. 10 incline push-ups on a bench
4. 10 band pull-aparts
5. 20 second plank

**Main Session (about 25 min)**

Complete 3 rounds. Rest 60 to 90 seconds between rounds.

1. **Push-ups x 10**
   - Beginner: hands on a bench, box, or barbell set in a rack
   - Intermediate: from the floor, knees or toes
2. **Rows x 12** (supports sled pull and rowing strength)
   - Beginner: cable row or one-arm dumbbell row, 10 each side
   - Intermediate: TRX or ring row, or two-dumbbell bent-over row
3. **Sled Push and Pull**
   - Beginner: push an empty or light sled 10 m, then pull it back 10 m with a rope, hand over hand. No sled: 30 seconds treadmill sled push (power off, push the handles, drive your knees)
   - Intermediate: add a plate, 15 m each way
4. **Farmer's Carry x 40 m**
   - Beginner: light dumbbells or kettlebells, walk tall
   - Intermediate: heavier weight, or one-arm suitcase carry, 20 m each side
5. **Dead Bugs x 8 each side**
   - Beginner: move only the legs
   - Intermediate: opposite arm and leg together, slow

**Finisher (optional, 3 min):** 3 minutes easy air bike or ski erg.

**Cool-down (5 min)**
1. Doorway or rack chest stretch, 30 seconds
2. Cross-body shoulder stretch, 30 seconds each side
3. Child's pose with side reach, 30 seconds each side

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### Day 6 · Mini Hyrox Sampler

**Intention from Gen:** Today you get a little taste of race day, scaled way down for a first try. I want you to finish this and say, "I did that." Go at your pace and celebrate every station. This is a sampler, not a race.

**Warm-up (7 min)**
1. 3 minutes easy jog or brisk walk
2. 10 squats, 10 reverse lunges, 6 inchworms
3. 2 x 20 second pick-ups at RPE 7, with walking between

**Main Session (about 30 min)**

Move through this once, at a steady effort. Rest as needed. This is for completion, not speed.

1. **Run 500 m** (or 4 minutes)
2. **Ski erg 250 m**
3. **Run 500 m**
4. **Sled push 20 m** (light, in 10 m pieces if needed)
5. **Run 500 m**
6. **Sled pull 20 m** (rope pull, hand over hand)
7. **Run 500 m**
8. **10 burpee broad jumps** (Beginner: 10 step-back burpees, no jump)
9. **Run 500 m**
10. **Row 300 m**
11. **Run 500 m**
12. **Farmer's carry 50 m**
13. **20 walking lunges** (bodyweight, or holding light dumbbells)
14. **20 wall balls** (break them into sets of 5)

**No sled at your gym?** Swap each sled piece for 45 seconds of treadmill sled push (power off) or a heavy prowler push.

**Scaling:**
- Beginner: run portions can be 2 to 3 minutes of walking or run and walk intervals, and you can cut every distance in half. Stop after step 7 if you need to. Still a win.
- Intermediate: complete everything and note your total time.

**Cool-down (7 min)**
1. 3 minutes easy walk
2. Calf, quad, and hip flexor stretches, 30 seconds each side
3. Lie on your back, hands on your heart and belly, 1 minute of quiet breathing

**Gen's note:** Write down your time or how far you got. A full Hyrox race is much bigger than this, and that's exactly why real race prep is built over weeks with a coach. Today was your first taste, and you did it.

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### Day 7 · Rest, Reflect, Reset

**Intention from Gen:** You showed up for yourself this week. I want you to rest today with zero guilt. Recovery is where your body actually gets stronger.

**Options (pick what feels good):**
1. Full rest
2. 20 to 30 minute gentle walk, outside or on the treadmill
3. 10 minute stretch from Day 4

**Reflection (5 min with a cup of tea):**
1. Which day or station felt best?
2. Where did I notice more energy or patience this week?
3. What time of day worked best for my gym sessions?
4. What is one thing I want to keep doing next week?

**Gen's note:** Plan next week's three workouts in your calendar today, like appointments with someone you love. Because you are.

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## 4. Simple Fueling for the Week

> **Please note:** This is general fueling guidance for active adults, not medical or dietary advice. Everyone's needs are different. If you have a medical condition, food allergies, are pregnant or nursing, or have specific nutrition needs, please talk with your doctor or a registered dietitian.

My food philosophy is simple: **fuel, don't restrict.** You are training, parenting, and working. You deserve meals that keep you steady.

### Protein Anchors

I want you to build every meal and snack around a protein anchor first. It helps with fullness, recovery, and steady energy.

**Easy protein anchors:**
1. Eggs or egg whites
2. Greek yogurt or cottage cheese
3. Chicken, turkey, or lean ground beef
4. Salmon, tuna, or shrimp
5. Tofu, tempeh, edamame, lentils, or beans
6. Protein powder (in smoothies, oats, or yogurt)
7. String cheese, jerky, or turkey roll-ups for snacks

**Simple goal:** a palm-sized portion (or more) of protein at each meal, plus one or two protein-forward snacks.

### Build-a-Plate Formula

1. **Protein:** your anchor (about a palm or two)
2. **Color:** veggies or fruit (about half the plate)
3. **Smart carbs:** rice, potatoes, oats, bread, pasta, or fruit (about a fist or two, more on training days)
4. **Healthy fat:** olive oil, avocado, nuts, seeds, or cheese (about a thumb)

### Sample Meal Ideas

**Breakfast**
1. Greek yogurt bowl with berries, granola, and a sprinkle of chia
2. Two to three eggs scrambled with spinach, plus toast and fruit
3. Overnight oats made with milk and protein powder, topped with banana and peanut butter
4. Cottage cheese with pineapple and a whole grain English muffin

**Lunch**
1. Big salad with grilled chicken, chickpeas, feta, and a grain like quinoa
2. Turkey and avocado wrap with a side of baby carrots and hummus
3. Leftover dinner (the busy mom's best friend)
4. Tuna or salmon salad on crackers or toast with cucumber slices

**Dinner (family-friendly)**
1. Sheet pan chicken sausage with potatoes and peppers
2. Taco night: lean ground beef or turkey, beans, rice, salsa, and all the toppings
3. Salmon, rice, and roasted broccoli
4. Pasta with meat sauce or lentil sauce and a side salad
5. Stir-fry with shrimp or tofu, frozen veggies, and rice

**Snacks**
1. Apple with peanut butter
2. String cheese and grapes
3. Protein shake or ready-to-drink protein
4. Hard-boiled eggs and pretzels
5. Edamame with sea salt
6. Trail mix with nuts and dried fruit

### Pre-Session Fueling

1. **If training within 1 hour of eating:** keep it small and easy. A banana, a slice of toast with honey, or a handful of crackers.
2. **If training 2 to 3 hours after a meal:** a normal balanced meal is perfect.
3. **Early morning sessions:** if you can't eat much, try a few bites of banana or a small glass of juice, then eat a real breakfast afterward.

### Post-Session Fueling

Within about 1 to 2 hours after training, I want you to have a meal or snack with **protein plus carbs**:
1. Chocolate milk or a protein shake with a banana
2. Greek yogurt with granola and fruit
3. Eggs and toast
4. Turkey sandwich
5. Rice bowl with chicken and veggies

### Hydration

1. Start your day with a glass of water before coffee.
2. Keep a water bottle where you can see it: desk, car, stroller.
3. Sip water before, during, and after each session.
4. On sweaty days or longer sessions (like Day 6), consider adding an electrolyte drink or a pinch of salt plus citrus to your water.
5. Quick check: pale yellow urine generally means you're on track.

### Recovery Foods

These are easy, comforting, and helpful after harder days:
1. Tart cherries or cherry juice
2. Salmon and other fatty fish
3. Berries and leafy greens
4. Potatoes and sweet potatoes
5. Warm oats or rice dishes
6. Bone broth or soup with protein

### One-Week Fueling Checklist

- [ ] Protein anchor at every meal
- [ ] At least 2 colorful foods each day
- [ ] Post-workout protein plus carbs on training days
- [ ] Water bottle refilled at least 3 times a day
- [ ] One prep session (wash fruit, cook a batch of rice, boil eggs, or grill chicken)

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## 5. Recovery Notes

### Sleep
1. Sleep is your most powerful recovery tool. I know mom-life makes this tricky. Aim for 7 to 9 hours when you can.
2. Protect a simple wind-down: phone down, lights low, and something calming for 10 minutes.
3. If you had a rough night, choose the beginner option or swap for Day 4 mobility. That is smart, not soft.

### Rest Days
1. Day 4 and Day 7 are built in for a reason. Please take them.
2. Gentle movement (walking, stretching, playing with your kids) often feels better than sitting still.
3. Rest days are when your muscles repair and get stronger.

### When to Back Off
I want you to listen to your body, always. Back off or take an extra rest day if you notice:
1. Sharp, sudden, or joint pain (different from normal muscle soreness)
2. Dizziness, lightheadedness, or chest discomfort (stop and seek medical attention)
3. Unusual exhaustion that lingers for days
4. Soreness that is getting worse instead of better after 2 to 3 days
5. You're sick, especially with fever or chest symptoms
6. Your mind is saying "I'm overwhelmed" and your body agrees

**Gen's reminder:** Missing a day doesn't undo your progress. Just pick up where you left off. Consistency beats perfection every single time.

### Easy Recovery Habits
1. 5 minutes of stretching before bed
2. A warm shower or bath after hard sessions
3. Walking on lighter days
4. Foam rolling calves, quads, and upper back if you have a roller
5. Laughing, connection, and a little joy. Truly, it counts.

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## 6. Your Next Step: Train With Me

You did it. Seven days of showing up for yourself, and I am so proud of you.

Here's the honest part: this week was a **taste**. A real Hyrox journey (or a real strength journey, race or no race) needs a plan that is built for *you* and that grows with you week after week. Your gym is full of tools, and a coach helps you use them with purpose: the right loads, the right progressions, and a smart path toward a race if and when you want one.

**If you want to train with me seriously, you'll need to apply or get in touch.** That is how I make sure every woman I coach gets a custom plan and real attention.

Inside Brand'ed by Gen, coaching is built on three pillars:

1. **ROX** · Hyrox-specific training. Whether you're curious about your first race or ready to chase a new time, we build your running, your stations, and your race-day confidence step by step.
2. **TRAIN** · Strength and conditioning for real life. For you if you want to feel strong, athletic, and capable, with or without a race on the calendar.
3. **FUEL** · Food, energy, and recovery support that works for your whole family. Simple, sustainable, never restrictive.

**What coaching with me includes:**
1. A custom plan built around your schedule, your equipment, and your goals
2. ROX · TRAIN · FUEL guidance in one simple system
3. Accountability and check-ins so you're never doing it alone
4. Adjustments for real-life weeks (sick kids, travel, busy seasons, all of it)

**Ready to keep going?**
Apply or get in touch here: **[branded-by-gen.madethis.app](https://branded-by-gen.madethis.app/)**

No pressure, no perfect timing required. When you're ready, I'll be right here.

Strong, joyful, and capable, together.
**Gen**
*Brand'ed by Gen*

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*This guide is a beginner starter for general fitness and fueling education only. It is not race prep, not a personalized program, and not medical advice. Please consult your healthcare provider before starting any new exercise or nutrition program.*

*Text-first and printable. Gen will add real photos for the site and designed PDF later.*