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7-Day Hyrox Starter

A beginner taste of Hyrox-style training. Short sessions. Simple fueling. Gym or home. I want you to finish the week feeling capable, not depleted.

Please read this first: this is a starter, not race prep. These guides help you sample running plus functional stations, build a little confidence, and have fun. They are not a full Hyrox race-prep program, and they are not personalized. If you want to train with me seriously (custom plans, ROX · TRAIN · FUEL, and real accountability), you'll need to apply.
Gen strong and smiling at a Hyrox arena Gen flexing in her kitchen after training
Gym edition

7-Day Hyrox Starter · Gym

Sled, rower, ski erg, bike, wall balls, and dumbbells, all scaled for a true beginner. About 25 to 45 minutes a day. Smart swaps if a machine is busy.

  • Welcome from Gen + how to use the guide
  • 7 days of gym Hyrox-style sessions
  • Simple fueling and recovery notes
  • Clear next step to apply for coaching
Download gym guide (markdown)

PDF design comes later. This markdown is the full content, printable as-is.

Home edition

7-Day Hyrox Starter · Home

Living room, garage, driveway, or park. Bodyweight, dumbbells, bands, or a backpack. No gym required. Ever. Same joyful beginner energy.

  • Welcome from Gen + how to use the guide
  • 7 days of home Hyrox-style sessions
  • Simple fueling and recovery notes
  • Clear next step to apply for coaching
Download home guide (markdown)

PDF design comes later. This markdown is the full content, printable as-is.

What this week is (and isn't)

What this week is: a starter week to 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 (and lasting strength) 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.

Ready for the real thing?

I want you to apply when you're ready for custom plans, ROX · TRAIN · FUEL, and accountability that lasts longer than seven days.

Apply to coach with Gen