Hyrox: The Rising Global Fitness Race That's Taking Over Gyms
Hyrox is a global fitness race combining functional strength training, HIIT, and endurance training, founded in 2017. It features standardized competitions worldwide, with 90,000 competitors vying for 2,000 championship spots.
Woman training for Hyrox competition
The Competition Format: Each event consists of eight 1km runs, each followed by a functional exercise:
- SkiErg
- Sled push
- Sled pull
- Burpee broad jumps
- Rowing
- Farmers carry
- Sandbag lunges
- Wall balls
Competition Divisions:
- Open: Standard race suitable for regular gym-goers
- Individual Pro: Advanced division with heavier weights
- Doubles: Partners complete runs together, split exercises
- Relay Teams: Four-person teams sharing workload
Key Benefits:
- Improves overall athletic performance
- Supports fat loss goals
- Enhances functional movement
- Provides a unique fitness challenge
- Creates social connections through #HYSOCIETY
Training Recommendations:
Running Focus:
- Incorporate endurance running
- Practice running between exercises
- Include cardio circuits
Exercise-Specific Training:
- SkiErg: Focus on full-body movements
- Sled Push/Pull: Lower body and push/pull exercises
- Burpee Broad Jumps: Power and full-body exercises
- Rowing: Leg and back strength, technique practice
- Farmers Carry: Core and grip strength work
- Sandbag Lunges: Unilateral lower body movements
- Wall Balls: Combine squats and overhead movements
Important Notes:
- No time limits or qualifications required
- 98% completion rate
- Suitable for all fitness levels
- Requires specific training for injury prevention
- Focus on proper form to meet movement standards
Athlete pulling sled during workout competition
Woman lifting weights during workout
Man performs HIIT kettlebell exercise
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