What is Hyrox Workout? A Comprehensive Guide!

Working hard in the gym regularly, mastering the exercise forms, running miles, and adhering to a healthy diet, but is this enough to keep you motivated? Let’s agree that a part of us is searching for something more. Working out alone and keeping your new records to yourself is boring. And a lot of people agreed that true growth often happens when we are surrounded by a group of like minded individuals. Share your new benchmark with them, exchange new challenges, and celebrate your personal best with a group –sounds fun? This spirit of healthy competition naturally helps you chase more records and encourages you to push our limits.

HYROX is all about it. This is where the next level of fitness lives. It is not just about being a part of a community; it is about testing your limits on a global level. Let us explain more about it.

What is Hyrox Workout?

HYROX is not just another workout regimen or a fitness trend; it is a sport. It is a test of your strength and spirit where functional movements like sled pushes, burpees, wall ball crossfit, etc., are combined with running. The HYROX centers have both running & functional workout stations, where participants run 1km, followed by 1 functional workout station, repeated eight times.

Each race is hosted indoors in big exhibition halls where fellow participants can support you from start to finish. The format of the race is consistent across the globe, with global leaderboards and common World Championships at the end of each race season.

HYROX has now become a battleground that brings together both professional athletes and everyday fitness enthusiasts, encouraging them to take their training to the next level.

Complete List of Hyrox Workout Stations

HYROX exercise order comprises a series of stops for functional exercises that are performed after a run of every 1km. The HYROX workout plan is as follows:

1. SkiErg (1000m)

This is the first functional exercise station, which is a cross-country skiing simulation carried out on an ergometer. This exercise involves the arm, shoulder, and core muscles. Here, participants have to complete 1,000 meters on a Concept2 SkiErg machine, which acts as a full-body cardiovascular and strength workout. Athletes must pace strategically without burning out too much, because it is just the beginning of the race.

2. Sled Push (50m)

Next comes the Sled Push. In this HYROX exercise station, participants have to push a loaded sled over a distance of 50 metres. The weights are divided into four categories:

• 102 kg for women
• 152 kg for Pro women
• 152 kg for men
• 202 kg for Pro men

3 .Sled Pull (50m)

In the next workout station, participants have to pull the sled over a distance of 50 metres using ropes. As per the rules, the sled must be pulled to the start/finish line, and participants must stay within the defined area. This exercise requires considerable strength in the legs and the back and a careful approach to avoid penalties.

4. Burpee Broad Jumps (80m)

The Burpee Broad Jumps is a combination of regular burpees and broad forward jumps to cover a total distance of 80 metres. Each repetition must be according to the following standards:

• Hands should be placed close to the feet
• The chest must touch the ground
• The feet must jump forward at the same time

5. Rowing (1000m)

At the next exercise station, rowing has to be done over a distance of 1000 metres using a rowing machine. This exercise engages both the upper and the lower body. To maximise efficiency and reduce fatigue, participants need to identify their optimal position and stroke.

6. Farmer's Carry (200m)

Next comes the mighty Farmer's Carry. This exercise involves transporting kettlebells over a distance of 200 metres. This exercise involves the core, back, and arms. The weight of the kettlebell is divided into the following categories:

• 2 × 16 kg for women
• 2 × 24 kg for Pro women
• 2 × 24 kg for men, etc.

7. Sandbag Lunges (100m)

The Sandbag Lunges involve carrying the sandbags and performing walking lunges over a distance of 100 metres. In this exercise, the participants should alternate legs and ensure that their knee touches the floor on each repetition.

8. Wall Balls (100 repetitions)

The last workout station requires the participants to throw medicine balls against a wall at a specific height, 100 times. Applying an optimal combination of strength and technique is paramount here. Hand position and body posture matter a lot in this exercise.

Types of Hyrox Categories and Divisions

HYROX exercises are divided into the following categories based on team type and divisions based on fitness levels used in the functional movements. They are:

Categories

Singles: Individuals compete against other individuals.
Doubles: You can participate in a team of two, splitting the functional workout stations but running the 1km together. Doubles can be a pair of two women, two men, or a mix of these.
Relay: This is a group of four people, where each person completes two runs and two workout stations.

Divisions

The division is decided on the basis of your experience and goals:

1. Open: In this, the weights for the sleds, wall ball, farmer carry, and sandbag lunges are lighter than in the Pro division.
2. Pro: This one is for experienced athletes with higher fitness levels. This division uses heavier weights, making the workout stations more challenging.
3. Elite 15: This is the topmost category, featuring the top 15 men and women who are the top performers of the season.

Top Benefits of Training for Hyrox

The HYROX training plan has introduced a combination of strength training and cardiovascular exercises. While preparing for the HYROX exercise order, you are building cardiovascular potential to sustain 8 km of running, along with developing the strength needed to perform functional exercises at HYROX stations. This approach not only improves the body's efficiency in both aerobic and anaerobic systems, but it also helps develop mental strength to perform under pressure.

Committing to a HYROX training plan also boosts motivation and gives your workouts a new purpose. And the best part? You become a part of a global community of like-minded athletes who support and inspire each other.

8 Weeks Hyrox Training Plan for Beginners

Looking for a HYROX workout plan? Starting your HYROX training journey must be a strategic and scientific approach. The plan is to build a strong foundation of both running and functional strength. This 8-week HYROX training plan will help you build strength while focusing on your race-specific skills. Three main elements of this plan are running sessions, strength training, and a combined training of these two.

WEEK 1 AND 2:

Focus on learning the correct exercise forms for all HYROX exercises according to the HYROX rules, three to four times a week. Do not focus too much on increasing weight or speed. Run 3-5km daily to build endurance. Practice gentle stretching for 1-2 days to help in recovery.

WEEK 3 AND 4:

Now practice combined training, i.e., run along with functional exercises. Your legs will feel heavy and fatigued; start getting used to that feeling. Run in a pattern of 8 sprints of 400m each (rest for 1-2 minutes only), 3 times a week. Increase weight on pushing and pulling sleds, kettlebells, and wall balls. Once a week, combine both the strength and cardio training and focus on improving your timing.

WEEKS 5 AND 6:

This is the peak training period, where you have to combine multiple stations to track and improve the race experience. Take longer runs, monitor your timing, and choose heavier loads and more complex lifts to build power. Once a week, perform a demo HYROX workout. For example: 1km run, Sled Push, 1km run, Rowing, 1km run, Wall Balls. The goal is to build mental and physical strength for race day.

WEEK 7 AND 8:

During this phase, you also have to let your body recover. Reduce the volume of practice to ensure you are fresh and energised on race day. Take short runs at a comfortable pace and practice a light functional workout with minimal weight. Prioritise good nutrition, rest, hydration, and sleep.

Best Nutrition Tips for Hyrox Training and Events

A HYROX training athlete must be very mindful of their nutrition. This sport demands a constant supply of energy to foster running as well as strength-based exercises. For a HYROX-focused diet, the following are some of the tips:

1. Carbohydrates: Carbohydrates are the main source of energy needed for both endurance and high-intensity training. Add complex carbohydrates, such as oats, brown rice, sweet potatoes, and whole grains, to your diet.
2. Protein: Protein is super crucial for repairing the muscle fibres damaged during your functional training and running. Include chicken, fish, eggs, and legumes in your diet for protein.
3. Healthy Fats: Healthy fats, found in avocados, nuts, and olive oil, provide energy, improve overall cell function, and reduce inflammation.
4. Supplements: Do not forget supplements. Supplements can be a game-changer. You must include a fast-absorbing protein powder for faster recovery. Additionally, Wellversed Wellcore Micronised Creatine Monohydrate is a scientifically proven supplement that replenishes ATP (adenosine triphosphate) stores — the primary energy currency for short, powerful movements like sled pushes and wall balls. Athletes must also include Omega-3 to reduce exercise-induced inflammation and speed up recovery. A pre-workout supplement can help enhance focus during training, leading to improved performance.

What Exercises are in a Hyrox Event?

Here is the HYROX exercise order:

• 8 x 1 km run:(Builds endurance and cardiovascular strength)
• 1000m Ski Erg:(Mobilises shoulders, arms, and core)
• 50m Sled Push:(Involves leg strength, particularly the quadriceps, glutes, and calves)
• 50m Sled Pull:(Requires strength in the arms and core)
• 80m Burpee Broad Jumps:(Combines explosive power and endurance)
• 1000m Rowing:(Focuses on the back muscles and core)
• 200m Kettlebells Farmers Carry:(Assesses grip strength, trapezius, shoulders, and core)
• 100m Sandbag Lunges:(Focuses on leg strength, balance, and endurance)
• 100 Wall Balls:(Mix of squat and overhead press, testing strength, power, and endurance)

Conclusion

In summary, HYROX offers more than just a finish line. It gives you a fresh purpose to strive for improvement, enjoy being part of a community, and allows you to discover your true capabilities. The challenge may seem difficult, but with the right preparation, you'll find it achievable. Lace up, fuel up, and embrace the challenge.

Frequently Asked Questions