You want to do Hyrox. Or a marathon. Or Ironman 70.3 Goa. But you can't run 1 km without stopping. First Jab builds the baseline that makes race training possible.
30 days of fundamentals: stance to graduation test. 60 days adds rhythm drills, pivots, and southpaw. 90 days: shoulder roll, stance switching, 8-punch combos, sparring simulation. Then your race training actually has something to build on.
The scroll
You saw the Instagram post. Hyrox Mumbai sold out in 72 hours. Your college friend posted his finish photo — soaked, exhausted, grinning like he'd won something. The caption said “hardest thing I've ever done” and underneath it 47 people were asking how to sign up.
Then Tata Mumbai Marathon registrations opened. Your running group chat lit up. Two guys from your office are doing Ironman 70.3 Goa. The Bangalore running clubs are posting weekend long runs, 15 km before breakfast, and you're looking at these people wondering when exactly they became those people and whether you could become one too.
The answer, sitting in your chest like something you don't want to say out loud, is: not yet.
Because you can't run 1 km without stopping. Your upper body strength is “carrying grocery bags in one trip.” Your cardiovascular conditioning is “choosing the lift over one flight of stairs.”
You're not lazy. You're not unambitious. You're just at the wrong starting line. Everyone you see training for Hyrox or a half marathon — they had a baseline when they started. They could already run 3 km. They could already do push-ups. They already had the aerobic floor that makes structured training possible.
You don't have that floor. And no race training programme in the world is designed for someone who doesn't.
Here's what nobody talks about in the fitness race world: there's an entire population of people who want to do these events but aren't fit enough to even start training for them. Hyrox training programmes assume you can run 5 km. Marathon plans start at “comfortable 10 km.” CrossFit gyms assume you can squat your bodyweight.
Where do you go when you can't do any of that?
The running club? You'll be the person walking after 800 metres while everyone else is doing 5:30 pace. The CrossFit box? You'll be scaling everything on Day 1 while the regulars throw around kettlebells you can't lift. The gym? You'll wander between machines, do 15 minutes of tentative cardio, and leave feeling like you wasted your time.
The gap between where you are and a Hyrox start line isn't a step. It's a canyon. And nobody sells a bridge.
Hyrox is coming to more Indian cities. The Tata Marathon isn't getting smaller. Ironman 70.3 Goa slots are filling up faster every year. Bangalore has more running clubs than coffee shops now, and that's saying something.
The race you want to do in 2027 starts now. Not with a training plan. With a baseline.
The bridge
First Jab is a boxing programme you do at home. No gym. No equipment. No coordination required. 22-30 minutes a day, in your living room, with 100 other people over 35 doing it alongside you.
“Boxing? I want to do Hyrox, not fight someone.”
Fair. But here's why boxing movements are the fastest way to build a race-ready baseline:
Hyrox has 8 workout stations between 8 running segments. Those stations require upper body pulling and pushing, core stability, lower body endurance, and the cardiovascular engine to sustain it all for 60-90 minutes. A marathon requires 3-4 hours of sustained aerobic output plus the structural integrity to not break down at km 30.
Boxing builds every single one of those systems simultaneously. In 22-30 minutes. With zero equipment. That's not an accident — it's why fighters are among the best-conditioned athletes in any sport.
You're not learning to box. You're using boxing movements to build the cardiovascular, muscular, and neurological foundation that makes specific race training possible afterward.
And you're doing it with 100 other people who are posting their terrible attempts daily. That's the whole point. Show it done badly. Your worst jab-cross filmed in your underwear at 6 AM is more valuable than someone else's perfect highlight reel. Larry — our punk dog mascot who doesn't care about your form, your lighting, or your gear — just wants to see you try. Which means when Day 7 feels hard and you want to skip, there are 99 people who'll notice the silence.
The transfer
Every boxing movement transfers directly to race performance. This isn't a metaphor. This is physiology.
The Jab + Cross
Builds sustained shoulder endurance and rotational core power. In Hyrox, that's your wall balls, sled push, and farmer's carry. In a marathon, that's the arm swing that keeps your stride efficient past km 25.
The Hook + Uppercut
Drives from the hips and engages the posterior chain — the same muscles that power running uphill and pulling a sled. These movements build explosive hip extension that no treadmill session gives you.
The Guard Hold
Arms at face height for 30-60 seconds. Isometric shoulder endurance. After 30 days of this, holding a plank or carrying a sandbag in Hyrox doesn't feel like your arms are going to fall off.
Footwork Drills
Lateral movement, pivots, weight shifts. Builds the ankle stability and proprioception that prevents injuries during long runs. Most running injuries happen because people train in one direction only.
Timed Rounds
3-minute work intervals with 30-second rest. This is the exact energy system Hyrox uses — sustained effort with brief recovery. Your body learns to work at high output and recover fast.
Shadow Boxing Combos
Full-body coordination at elevated heart rate for extended periods. This is the cardiovascular equivalent of running 5 km — except it also builds your upper body, core, and coordination simultaneously.
A Hyrox competitor needs to run 8 km total, do 1 km of sled push, 1 km of sled pull, wall balls, burpee broad jumps, rowing, farmer's carries, lunges, and sandbag carries. Every single one of these requires a baseline of cardiovascular fitness, core stability, and upper body endurance.
Boxing builds all three. In your living room. In 22-30 minutes a day.
After 90 days of First Jab, you won't be race-ready. But you'll be ready to start getting race-ready. And that's the gap nobody else fills.
90 days · ₹699/mo · The full progression for race prep
Start the baseline →The progression
If your goal is a race, 30 days isn't enough. Here's why. And here's what each phase actually builds.
5 rounds x 2 minutes each (~22 min sessions). Stance → Jab → Cross → Hooks → Uppercuts → Body shots → Slips → Bob & weave → Feints → Graduation test. Your body remembers how to rotate, extend, and stabilise. Your cardiovascular floor goes from “can't run 1 km” to “can sustain 22 minutes of continuous rounds without stopping.” That sounds small. It's not. That's the difference between someone who can start a running programme and someone who can't.
5 rounds x 3 minutes each (~26 min sessions). Rhythm drills, pivot footwork, southpaw stance, combo chains, power cross, defensive shell, sprint intervals. Your heart rate learns to climb and recover. Your shoulders learn to work under fatigue. This is where the engine gets built. By Day 60, you can sustain 26 minutes of 3-minute rounds without collapsing. That's the baseline a Couch-to-5K programme assumes you already have.
6 rounds x 3 minutes each (~30 min sessions). Shoulder roll, stance switching, 8-punch combos, pressure fighting, ring cutting, head movement, sparring simulation. By Day 90, your cardiovascular system can sustain 30 minutes of 6-round sparring simulation. Your upper body doesn't quit after 5 minutes. Your core stabilises without you thinking about it. This is the point where a Hyrox training plan, a half marathon programme, or a running club stops being aspirational and starts being achievable.
This is where race prep starts
After Day 90, you have the aerobic base, the structural integrity, and the work capacity to begin a sport-specific training programme. Hyrox training. Marathon training. Triathlon training. Whatever the race is — you're now ready to train for it.
30 days teaches your body to move. 60 days builds the engine. 90 days makes the engine reliable. If a race is the goal, 90 days is the answer.
Your pre-race training options
Running clubs are brilliant — if you can already run. CrossFit builds incredible athletes — if you can already squat and pull. Hyrox training programmes are world-class — if you already have a 30-minute aerobic base.
None of them are designed for the person who's starting from a standing position on a couch. First Jab is the 90 days between the couch and the start of those programmes.
This isn't competition with running clubs or CrossFit boxes. This is what comes before them.
₹23/day · Less than a post-run cold coffee
Join First Jab — ₹699/mo →From the room
I signed up for the Mumbai Hyrox in January. Then I tried running 2km and nearly died near Worli Sea Face. The gap between 'wanting to do Hyrox' and 'being able to run 1km without stopping' was massive. I started First Jab to build some baseline. 15 days in, my stamina is visibly different. The jab-cross combos built a cardio floor I didn't have. I'm not Hyrox-ready yet, but I can see the path now. That's new.
Aditya V.
35, Mumbai — fintech PM
I tried Couch-to-5K twice. Both times I quit in Week 3 because my body just wasn't ready — shin pain, gasping after 90 seconds of jogging, the whole thing. A colleague suggested building a base first. Did First Jab for 2 weeks, and the difference is stupid. My legs feel stronger from the stance work. My breathing is better from the combo rounds. I'm going to retry C25K next month, but this time I have a body that can handle it.
Nandini T.
38, Bangalore — engineering lead
I'm only on Day 13, so I can't talk about Day 90. But here's what I can say: Day 1, I did two rounds of jab-cross and sat down breathing like I'd run a marathon. Day 13, I did six rounds and my heart rate recovered in under a minute. My EMI-paying, Excel-staring, chai-drinking body is actually adapting. If this is Day 13, I genuinely cannot imagine Day 90. For the first time, I want to find out.
Gaurav R.
42, Pune — CFO
This is what pre-race training looks like. No finish line photos. No ring lights. Just people showing it done badly. Larry wouldn't have it any other way.
The honest timeline
If you're currently sedentary and want to do a Hyrox or half marathon, here's the honest path. Not the Instagram version. The real one.
Build the baseline. Month 1: 5 rounds x 2 min (~22 min) learning stance through feints. Month 2: 5 rounds x 3 min (~26 min) adding rhythm drills, pivots, and southpaw. Month 3: 6 rounds x 3 min (~30 min) with shoulder roll, stance switching, 8-punch combos, and sparring simulation. Go from 'can't run 1 km' to 'can sustain 30 minutes of 6-round sparring simulation.' This is the foundation everything else is built on.
Now you can join a running club without walking after 800m. Now Couch-to-5K actually works because you have the aerobic base it assumes. Now a Hyrox prep programme doesn't break you in Week 1. First Jab gave you the baseline. Now you build the specifics.
Structured training blocks. Long runs, brick sessions, Hyrox simulation workouts. Your body can handle the volume because you spent 3 months building the engine before asking it to race.
You cross the finish line. Soaked, exhausted, grinning. You post the photo. The caption is honest. And when someone in the comments asks how you did it, you don't say 'just sign up.' You say 'I spent 3 months learning to move again before I trained for a single km.'
Most people skip months 1-3. They go straight to race training and either get injured, burn out, or quit because their body wasn't ready for the volume. The ones who finish races without breaking — they built the foundation first.
The race is in 2027. You have time. But only if you start the baseline now.
The obvious question
Because running, for a deconditioned 38-year-old, is a terrible first step. Here's why:
Running is high-impact. Every stride puts 2-3x your bodyweight through your knees, ankles, and hips. If you weigh 85 kg, that's 170-255 kg of force per step. If your joints, tendons, and stabiliser muscles haven't been loaded in years, you're asking for shin splints, runner's knee, or plantar fasciitis within 2 weeks.
Running also builds only one energy system. It trains your legs and your cardiovascular system in one direction. Hyrox requires upper body, core, pulling, pushing, carrying, and multi-directional movement. Running alone won't prepare you for any of the 8 workout stations.
Boxing is zero-impact. You're punching air. Your feet stay planted or move laterally. Your joints are loaded progressively, not suddenly. And every session builds cardio, upper body, core, and coordination simultaneously.
After 90 days of boxing, your body is ready for the impact of running. Your shoulders are ready for sled pushes. Your core is ready for farmer's carries. Your cardiovascular system is ready for sustained effort.
Running is what comes after the baseline. Not before.
The daily loop
1
Join the room
Sign up. Your seat is yours from day one. Premium gives you access to all communities and every challenge. Cancel anytime — no lock-in.
2
Watch the day's movement
Every day, Vinay posts a short video teaching one boxing movement. Day 1 is orthodox stance + jab. Day 6 is hooks. Day 19 is bob and weave. Each lesson breaks the movement into rounds — 5 rounds × 2 minutes with 1-minute rest. About 22 minutes total. Clear instructions for people who've never thrown a punch.
3
Film your attempt
Do the movement. Film yourself. Post it in the community. Your form will be bad. Your timing will be off. Your face will look confused. That's the point. That's step one.
4
See everyone else's
Once you post your attempt, you unlock the community feed. See how badly everyone else started. Watch 40-year-olds throw terrible jabs. Feel the relief of realising you're not the worst. Or maybe you are. Either way, you posted.
5
Show up tomorrow
Repeat. Day after day. The movement gets slightly harder, but your body gets slightly better. By Day 7 you're throwing a 1-2 combo. By Day 15 you're slipping punches. By Day 30, you'll do a full 5-round simulation and your body will be a different machine.
The race is 2027. The baseline starts today.
Join First Jab — ₹699/mo →Your host
This is what Day 240 looks like. Still not great. Still here.
I'm 38. I started boxing because I was tired of feeling 55. I sit at a desk most of the day. My back hurt every morning. My shoulders rounded forward. I used to be active and then life happened and I stopped.
I started doing boxing movements at home. 15-20 minutes a day. Not to become a boxer — to undo what my desk was doing to me. And it worked. Not dramatically. I'm not posting before-after photos. But my back doesn't hurt when I wake up. I can play with my kids without being winded. I stand straighter without thinking about it.
My kid said “baba you're fast now” and I almost cried. None of this is remarkable. Remarkable is what fitness Instagram sells. I'm selling 15 minutes of mediocre movement that quietly changes how your body works.
I built First Jab because I wanted to do a Hyrox and realised I couldn't run 2 km. Every programme I found assumed I was already fit. I needed the thing before the thing. So I built it.
I'm in the community with you. I post my attempts daily. I'm in the chat. I watch submissions. This isn't a course you buy and get abandoned in — I'm doing the program alongside you.
Based in Bangalore · Running this from my living room
The voice in your head
“Is this Hyrox training?”
No. This is what comes before Hyrox training. Hyrox training programmes assume you can already run 5 km, do push-ups, and sustain 45 minutes of mixed-modal work. If you can't do those things — and be honest about whether you can — you need a baseline first. First Jab is 90 days of building that baseline through boxing movements. After this, Hyrox training becomes a starting point instead of a fantasy.
“I'm interested in running, not boxing.”
Good. Running is the goal. Boxing is the tool. Professional runners cross-train with boxing because it builds cardiovascular endurance, core stability, and upper body strength that running alone doesn't. But more importantly: if you can't run 1 km right now, you need to build a cardio base before you start running. Boxing does that with zero joint impact. After 90 days, your body is ready for the pounding that running puts on your knees, ankles, and hips. First Jab isn't a replacement for running. It's what makes running possible without getting injured in Week 2.
“Should I go 30 or 90 days?”
If a race is your goal: 90 days. No hesitation. Here's why. 30 days builds the movement vocabulary — you learn to jab, cross, hook, hold your guard. You'll feel better and move better. But your cardiovascular system needs more than 30 days to build a meaningful base. 60 days gets you conditioning — timed rounds, sustained effort, recovery capacity. 90 days gets you performance — sustained 40-minute output, fatigue tolerance, the mental toughness of 3 months of daily practice. The race doesn't care that you did 30 good days. It cares whether your aerobic system can handle 60-90 minutes of uninterrupted work. That takes 90 days to build. And at ₹23/day, the subscription costs less per day than any other option.
“I'm too unfit to train for anything.”
That's exactly who this is for. Day 1 is learning your fighting stance — feet placement, guard position, weight distribution. That's it. If you can stand up from your chair, you can do Day 1. The programme scales from “I haven't moved in 5 years” to “I can sustain 40 minutes of work.” Every movement has an easier version. Every round can be shorter. And you're doing it alongside 99 other people who are all starting from the same place. Show it done badly — that's the rule. Your ugly Day 1 video is the whole point. Being unfit isn't the disqualifier — it's the prerequisite.
“I'll just start running slowly.”
You can try. Most people who start running from a sedentary baseline get shin splints or knee pain within 3 weeks. Running puts 2-3x your bodyweight through your joints on every stride. If your stabiliser muscles, tendons, and connective tissue haven't been loaded in years, they're not ready for that force. Boxing loads your body progressively with zero impact. After 90 days, your joints and connective tissue are conditioned for the demands of running. The 3-week injury becomes much less likely.
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Investment
If your goal is a race, go 90 days. 30 days builds the vocabulary. 60 builds the engine. 90 builds the performance. The members who went 30 and came back for 60 all say the same thing: should have started with 90.
$19.99
$9.99
/month · cancel anytime
Subscription · Cancel anytime via Stripe
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Hyrox Mumbai entry: ₹8,000-12,000. Tata Mumbai Marathon registration: ₹2,500-4,000. Ironman 70.3 Goa: ₹15,000+. Running shoes that won't wreck your knees: ₹8,000-15,000. Three months of gym membership: ₹4,500-9,000.
You're going to spend ₹30,000-50,000 on the race itself, the gear, and the training. ₹699/mo to build the baseline that makes all of that money worth spending is the cheapest part of the entire equation.
Without the baseline, the race entry is a donation. The shoes gather dust. The gym membership gets cancelled in month 2. The baseline is what makes all the other spending pay off.
₹699/mo. Cancel anytime. Build the foundation. Then go race.
Ready? Enter the room.
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Questions you might have
Is this actually Hyrox training?+
No. This is pre-Hyrox training. Hyrox training programmes assume a fitness baseline that most 35+ sedentary people don't have. First Jab builds that baseline — cardio, strength, endurance, coordination — through boxing movements. After 90 days of this, a Hyrox training programme becomes achievable rather than aspirational.
I'm interested in a marathon, not Hyrox. Does this help?+
Boxing builds cardiovascular endurance, core stability, and upper body strength that runners typically lack. Many runners do boxing as cross-training. If you can't run yet, First Jab builds the aerobic base and structural conditioning that makes running possible without getting injured in the first few weeks.
Should I go 30 or 90 days if my goal is a race?+
90 days. Seriously. 30 days builds the vocabulary. 60 builds the engine. 90 builds the performance. If you're targeting a race in 2027, start with 90 days of First Jab and then move to sport-specific training. The members who did 30 first all say they wish they'd started with 90.
I'm too unfit to train for anything.+
That's not a question but it is the most common thing people tell us before joining. Day 1 is learning your fighting stance — feet placement, guard position, weight distribution. Being unfit is the prerequisite, not the disqualifier. The entire programme is designed for people who can't currently do a single push-up or run 1 km. Larry's only rule: show it done badly. Your worst attempt counts more than someone else's best highlight reel.
Will this actually help me finish a Hyrox or marathon?+
It won't get you across the finish line by itself. It gets you to the point where a sport-specific training programme can get you across the finish line. Think of it as Phase 0 — the 90 days before your actual training plan starts. Without this phase, most people either get injured or quit the training plan in week 3.
I'm out of shape. Is this for me?+
Out of shape is the prerequisite, not the disqualifier. Day 1 is 5 rounds × 2 minutes: orthodox stance, then your first jab. If you can stand, you can start. Show it done badly — every movement is scaled for people who haven't moved in years.
What if I don't want to post videos of myself?+
You post yours to see others. That's the deal — show it done badly, that's all we ask. Videos are private to the community. Nobody on Instagram, nobody on the internet. Just the people in the room. And everyone in the room looks as bad as you do in Week 1.
What if I quit partway through?+
Cancel anytime from your Stripe dashboard — no questions asked. But here's the thing — people who post Day 1 and see everyone else's Day 1 almost always come back for Day 2. The community pull is real.
Do I need a punching bag or gloves?+
No. Shadow boxing — punching the air — works for the entire program. If you have gloves or a bag, great, use them. If not, your hands and the air are fine. Zero equipment required.
Will I get punched?+
No sparring. Ever. You punch air or equipment. Nobody hits anybody. This is boxing as movement, not boxing as combat.
Is this for women too?+
Yes. Mixed community. The movements, longevity concerns, and pain points apply equally. The back pain doesn't care about gender. The community is welcoming to everyone.
How long do I have access?+
As long as you're subscribed. The program follows a 30-day guide, but the community stays open. Go at your pace. Some people do a movement a day, some do 3 a week. Cancel when you want — resubscribe when you're ready to come back.
Is this only for people in Bangalore?+
Focused on India, but it's fully online. You can join from anywhere. You just need floor space and a phone.
What does the program include?+
Daily challenges that progress over time. Month 1 (Beginner): 5 rounds × 2 min. Stance, jab, cross, hooks, combos — ends with a graduation test. Month 2 (Intermediate): 5 rounds × 3 min. Rhythm drills, pivots, southpaw, combo chains. Month 3 (Advanced): 6 rounds × 3 min. Shoulder roll, stance switching, 8-punch combos, sparring simulation. Each phase builds on the last. New content added regularly.
Hyrox Mumbai sold out. The Tata Marathon registrations are growing. Ironman 70.3 Goa isn't getting cheaper. Every month you wait is a month of baseline you didn't build.
You don't need to be fit to start. You need to start to get fit. 90 days from now, you'll have the cardiovascular base, the upper body endurance, and the core stability to begin training for whatever race has been sitting in your browser tabs for the last 6 months.
90 days. 22 to 30 minutes. 100 people. ₹699/mo.
Build the baseline. Show it done badly. Then go race.