Hyrox Workout Explained

A Complete Beginner's Guide

 

What Is Hyrox?

First developed in Germany, Hyrox soon became the face of events for all styles of people in 2017 with its first race hosting over 650 athletes. Its original thought and one that is still in place was to offer a race that included events to test strength and conditioning and at selected levels. This way of attracting more athletes by showing it would be more attractive than running a marathon alone or competing in lifting events. What we do know is that CrossFit was growing, and obstacle racing had become a massive sport as well such as, the Spartin events on an international level.

Each race is conducted indoors, in stadiums, making it a great spectator sport and one that keeps all elements within the event under one roof allowing control to be present.

These Hyrox races are amazing and extremely exciting to watch for all, which also draws in the family and social support athletes need.

What Does a Hyrox Race Look Like?

Each race consists of alternating between running 1km and 8 separate exercises or staged events. A Hyrox race will look like this:

WOMEN

• 1km Run
• Event One - 1000 m SkiErg
• 1km Run
• Event Two – 2 x 25 m Sled Push (102kg include. Sled)
• 1 Km Run
• Event Three - 2 x 25 m sled push (78 kg including sled)
• 1km Run
• Event Four - 80 m Burpees/board jump
• 1km Run
• Event Five - 1000 m Rower
• 1km Run
• Event Six - 200 m Kettel Bell Farmers Carry (2 x 16kg)
• 1km Run
• Event Seven - 100 m Sandbag Lunges (10kg) Bags
• 1km Run
• Event Eight - 75 x Wall Balls (4kg) Balls
• Finish

MEN

• 1km Run
• Event One - 1000 m SkiErg
• 1km Run
• Event Two – 2 x 25 m Sled Push (152kg include. Sled)
• 1 Km Run
• Event Three - 2 x 25 m sled push (103 kg including sled)
• 1km Run
• Event Four - 80 m Burpees/board jump
• 1km Run
• Event Five - 1000 m Rower
• 1km Run
• Event Six - 200 m Kettel Bell Farmers Carry (2 x 24kg)
• 1km Run
• Event Seven - 100 m Sandbag Lunges (20kg) Bags
• 1km Run
• Event Eight - 75 x Wall Balls (6kg) Balls
• Finish

Meaning you'll run a total of 8 km in addition to the eight events. These events will consist of various conditioning exercises meant to challenge your strength and muscular endurance while the run stage will draw on your cardio endurance levels.

 

How Long Does It Take to Finish a Hyrox Race?

You need to understand that there is no time limit for Hyrox races. Meaning it can take some people up to 3 hours to finish! However, according to records the average finish time is around 90 minutes. With elite athletes finishing in under an hour

This is the primary goal of a Hyrox race. The format never changes, the only times the weights or reps change is dependent on what group you participate in which include:

• Open
• Pro
• Teams

Regardless, the race stays the same so your only way to improve is to run faster or perform the elements in the exercise events quicker.

What Are The 8 Hyrox Exercises?

Remember these exercises are performed between each 1000 m run/sprint.

Let’s look at the eight different Hyrox exercises in more detail. Again, an athlete will perform these exercises one at a time between each 1km run. For some of the exercises, there will be the possible weights or reps in parentheses.

1. 1km Ski (performed on the Concept 2 Ski Erg)

The first station in the HYROX workout is 1000 meters on the Ski Erg. While this machine mainly works the arms, shoulders, and core, it effectively engages the lower body muscles, making it a full-body exercise and eating into your cardio stores.

2. 50m Sled Push (102kg – 202kg)

The second workout station consists of a 50-meter Sled Push. This exercise primarily works the lower body, including the entire posterior chain, core, and especially the front thigh muscles and rear calves. The sled push can be a shock for many people so training is essential.

3. 50m Sled Pull (78kg – 153kg)

The Hyrox sled pull involves pulling a sled back with your legs as well as your arms. You’ll need a strong set of glutes, back, biceps, and core during this event. You’ll need to pull it 50m before you can do your next run.

4. 80m Burpee Broad Jump

You must perform a burpee and then perform a broad jump before you do another burpee and repeat the process. These are tough and take a use a lot of energy.

5. 1km Row (on Concept 2 Rower)

Exercise five features the second ergometer in this fitness race: 1000 meters of rowing. Rowing is another full-body exercise that will require high levels of back conditioning. Further, your hamstrings and glutes will need to be ready as pulling the body back during the row is generally the hardest part for the lower body. Then we add the use of arms to the workload which soon places a lot my stain on you over-all.

6. 200m Kettlebells Farmers Carry (16kg – 32kg)

Exercise 6, you’ll need to complete 200m of farmers carry. This requires high levels of strength and endurance in your upper back muscles, core, and of course, grip strength.

7. 100m Sandbag Lunges (10kg – 30kg)

Sandbag lunges with 10, 20, or 30 kilograms on your back is what you’re doing for workout station seven. This station primarily targets your thigh and glute muscles and will be a real tester considering you’ve already run 7km.

8. 100 / 75 reps Wall Balls (4kg – 9kg)

The final station is the wall balls. Not the best exercise to do at any time but consider it’s the last and you will be motivated to run the final 1000 meters to the end line.

 

How To Train for Hyrox with Rapid Results Australia Personal Training.

The advantage of training for Hyrox is that you know exactly what to train for every time and under the guidance of Master Coach “DAZ” of Rapid Results Australia Personal Training you will always be on point. His military background caters for this form of training.

The distances for each event (8000 m) are always the same for everybody. The weights for the various exercises are always the same for each group (women, men, ect…ect.

This makes it an amazing training platform compared to training for something like CrossFit, where the workouts and competitions change every time. Knowing exactly what you're doing will let you set targets to meet your goals and train with precision.

Train Individual Events

You need to improve your performance for all nine specific events; the eight exercises and run. Therefore, the first thing you can do is train each individual event independently from one another. Do this in a way like running, a typical exercise.

When training independently, you should aim to use a heavier load and complete a further distance than what would be required on the day.

For example, let's say you're using 24kg kettlebells for the 200m farmer carry. Train the event independently using 32kg kettlebells. Or use 24kg but go 250m. If you’re really feeling it, use the 32kg for 250m then on race day, the farmer's carry is going to feel easy.

Another crucial factor to keep in mind is your exercise selection so that they flow for each of the events. For example, in the sled pull, increasing back strength with seated rows and Lay Back rows would be a powerful addition.

 Use Periodization (If Possible)

Periodization simply refers to adjusting your training intensity and volume during different time frames. However, for sports, it can also include training on the spectrum from general preparation to specific events.

For example, let’s say you sign up for a race that’s in 16 weeks. Your first 4 weeks could be purely dedicated to running miles and following a workout program that uses traditional exercises set by Rapid Results Australia.

For example, you may simply perform the seated row and chin-ups for your back strength. When you run, you’re simply increasing your km and not worried about running 1km faster.

For the next 4 weeks, you continue your training program, but you start adding in the movements into your training. For example, on back day, you begin to include hand-over-hand sled pulls. On leg days, you start pushing sleds.

Now, for your next 4 weeks, you start making the events a larger part of your training. Further, you stop performing exercises that don’t have direct and specific transfer of training adaptations. For example, on leg days, you stop performing leg extensions or leg curls. You might also start performing circuits with the events in mind that you will compete in.

Finally, for 3 weeks, you only practice the events. Perhaps using different loads and distances but that’s all you do. Further, you run these, so they mimic race day. Start running the events at full distances.

If this is you and you see you can step up to the plate, except what demanding work is and focus on the enjoyments then, “YES” move forward. As a retired but confident Military Physical Training Instructor I have one extra thing many others don’t. I am skilled in Battle PT which is the base to what made HYROX’s today.

If you have any question… contact me “DAZ” at daz.rapidresultsaustralia@gmail.com