Summary

Hyrox exercises are a combination of functional training and endurance workouts designed to challenge your cardiovascular fitness, strength, and overall athletic ability. This guide walks you through the general guidelines on doing Hyrox exercises, along with the proper form, technique and order.

Hyrox is a fitness competition that consists of eight different exercises performed in a specific order. The exercises include a combination of running, rowing, and functional movements such as burpees, kettlebell swings, lunges, and sled pushes.

Warm Up

Prior to starting any workout, it's essential to do warm up exercises to prevent injuries. Perform dynamic stretches, light jogging, and mobility exercises to prepare your muscles and joints for the full body workout.

Practice The Individual Exercises

Familiarize yourself with the specific exercises included in Hyrox. Make sure you understand the proper form and technique for each movement to maximize your performance and reduce the risk of injury. If you're not familiar with any particular exercise, seek guidance from a personal trainer or coach.

Create A Training Plan

Develop a structured training plan that includes a combination of cardiovascular training, strength workouts, and functional exercises. Incorporate exercises that mimic the movements involved in Hyrox, such as running, rowing, burpees, kettlebell swings, lunges, and sled pushes. Gradually increase the intensity and duration of your workouts over time.

Train For Endurance

Since Hyrox is an endurance-based competition, it's crucial to build your cardiovascular fitness. Include regular running or cycling sessions in your training routine to improve your stamina and endurance. Perform longer distance runs or intervals to simulate the demands of the competition.

Strength And Resistance Training

Hyrox also requires strength and muscular endurance. Incorporate strength training exercises such as squats, deadlifts, lunges, kettlebell get-ups, and medicine ball exercises into your routine. Focus on developing strength in your lower body, core, and upper body to enhance overall performance.

Practice Transitions

Hyrox involves transitioning between exercises quickly. Practice moving smoothly from one exercise to another to improve your efficiency. Work on your ability to recover and adapt to different movements to maintain a steady pace throughout the competition.

Monitor Your Progress

Keep track of your training sessions, timings, and improvements. This will help you identify areas that need improvement and track your progress over time.

Rest And Recovery

Allow your body sufficient time to recover between training sessions. Hyrox workouts can be intense, so it's essential to prioritize rest, sleep, and high protein diet to aid in muscle recovery.

8 Different Types Of Hyrox Exercises

1. Running

Hyrox involves a significant amount of running, usually performed on a track or designated course. Participants may have to run specific distances or complete a certain number of laps.

For an effective cardio, try this 10 minute HIIT workout routine.

2. Box Jumps

Box jumps involve jumping onto a raised platform, such as a sturdy box or step. Participants need to jump up with both feet and land softly on the box before stepping back down.

New to jumping movements? Try jumping jacks!

3. Wall Balls

Wall balls involve throwing a medicine ball against a wall and catching it on the rebound. This exercise primarily targets the legs, core, and shoulders. Participants may have to perform a specific number of wall balls within a given time frame.

Improve your body's balance with these 10 stability ball exercises.

4. Sandbag Carries

Sandbag carries require participants to lift and carry a heavy sandbag for a designated distance. This exercise challenges grip strength, oblique power and overall muscular endurance.

Set your core on fire with this ab workout.

5. Kettlebell Swings

Kettlebell swings involve swinging a kettlebell between the legs and up to shoulder height using a hip thrust motion. This exercise targets the posterior chain muscles, including the glutes, hamstrings, and lower back.

Try this complete bodyweight workout plan to engage all your muscles.

6. Battle Ropes

Battle ropes are thick, heavy ropes that participants wave, whip, or slam to create a challenging resistance workout. Battle rope exercises engage the upper body, core, and cardiovascular system.

Try battle rope slams to build your power and strength!

7. Air Bike

The air bike is a stationary exercise bike with handles that move back and forth as you pedal. It provides both upper and lower body resistance, making it an effective cardiovascular and muscular workout.

Build muscle with these bodyweight at-home workouts!

8. Pull-ups

Pull-ups require participants to lift their bodies upward by gripping a bar with an overhand grip. This exercise primarily targets the muscles of the back, arms, and shoulders.

For a free weight routine, try these 5 dumbbell back exercises.

Key Takeaway

Remember, it's essential to consult with a qualified fitness professional before starting any new exercise program, especially one as intense as Hyrox. They can provide personalized guidance and ensure that you're training safely and effectively.

FAQs

What is HYROX exercise?

HYROX is an indoor fitness competition that mixes functional exercises with running. It's referred to as “The World Series of Fitness Racing.” The workout involves an alternating pattern of running 1km and completing functional exercises for 8 rounds. During this event, participants complete:

8km of running (1km run, 8 times)
1km Ski Erg
50m Sled Push
80m Burpee Broad Jumps
1km Row
200m Farmer’s Carry
100m Sandbag Lunges
100 Wall Balls

This globally sought-after fitness event has the same format, regardless of where the event takes place.

How is HYROX different from CrossFit?

Though both HYROX and CrossFit are fitness-based events, they differ in several ways:

Standardized: HYROX has a set competition structure worldwide, with strict distances and exercise order, while CrossFit varies by event.
Exercises: HYROX exercises are easier to execute, while CrossFit has more complex movements that require advanced technique.
Format: HYROX is a one-day event with a rigid structure, whereas CrossFit competitions can vary in length and structure.
Accessibility: HYROX is more accessible to varying fitness levels, while CrossFit is geared toward seasoned athletes.
Endurance Focus: HYROX has a stronger focus on endurance with nearly 50% of the competition involving running, whereas CrossFit combines strength and conditioning.

What is the 20 min workout at HYROX?

While the entire HYROX event usually takes between 1-3 hours, you can create a shorter, 20-minute HYROX-style workout to improve endurance, stamina, and agility. Here’s an example:

400m run
2 minutes Ski Erg
20m Sled Push
20m Sled Pull
20 Burpee Broad Jumps
2 minutes Row
50m Farmer's Carry
20 Sandbag Lunges
20 Wall Balls

If you complete this in under 10 minutes, repeat for another round. Adjust intensity and weights according to your fitness level.

How many burpees are in HYROX?

There isn’t a specific number of burpees in the HYROX event, but you will perform “Burpee Broad Jumps” over an 80m distance. If you're training for HYROX, it's a good idea to include burpees in your workout routine for endurance, stamina, and core stability. Aim for 3 circuits of 20-30 burpees each.

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