What is Hyrox? All about the most exciting fitness competition

Isabel del Barrio 6 min. of reading CrossFit Leave a comment

A sport that is gaining more and more followers from different disciplines due to its variety, diversity and the possibility of participation.
It combines both the endurance and aerobic power of running with different specific and predefined exercises or workouts in an interspersed manner.
It consists of running 1 km with 1 specific workout, in an interspersed manner, until the 16 stations are completed.

Hyrox: the competition that combines CrossFit and running

This new fitness modality combines CrossFit exercises, but not too complicated, with running a distance of 1 km before each exercise or workout.

The preparation therefore requires a strong strength component, but without a doubt aerobic power and running speed also play a fundamental role throughout this competition.

The challenge starts with a 1 km run followed by the first exercise, and so on until the 8 combos of 1 km run + workout are completed.

All events, both national and international, have exactly the same format. All participants have to perform the same tests in the same pre-established order as we will see below.

Source: https://hyrox.es/

What do Hyrox workouts consist of?

These are exercises in which there is a strength component, but they are movements that the vast majority, with good training, can perform. In other words, there are no weightlifting movements, with heavy weights or of great technical difficulty.

Pulling, pushing and cycle ergometer training to increase the cardiovascular work of Endurance.

This makes it a competitive modality that is more accessible to all audiences, and also more fun due to the possibilities of participation it offers.

The circuit starts with a 1 km run followed by the first workout:

1 – Skierg

It is a cyclo ergometer that simulates the technical gesture of cross-country skiing in which, in addition to pulling with the arms, you can also use your legs. They have to cover a distance of 1 kilometre.

2 – Sled Push

50m sled push with weight plates of 102 and 152 kg, for women and men respectively; increasing the kilos for the PRO category (175kg).

3 – Sled Pull

50 metres of sled pulling with a rope load of 78 kg for women and 103 kg for men; being different for the PRO category (125 kg).

4 – Burpee Broad Jump

80 metres to be covered in burpees with a long jump.

5 – Rowing

Second cyclo ergometer, this time rowing, in which they will also have to complete the distance of 1 kilometre.

6 – Farmers Carry

This workout consists of carrying kettlebells in each hand over a distance of 200 metres. Load of 16 kilos on each side for women and 24 kilos for men. Up to 32kg in the PRO category.

7 – Sandbag Lunge

In this workout you have to cover the distance of 100 metres carrying a load on your back of 10 kilos for women and 20 kilos for men, performing strides. With 30kg in the PRO category.

8 – Wall Balls

The last workout consists of wall ball shots. The women will have to perform 75 repetitions with a 4kg ball, and the men 100 repetitions with a load of 6 kilos. With 9kg in the PRO category.

Source: https://hyrox.es/

How long does the competition last?

The competition lasts from the start of the first workout (1 km run) until the end of the last workout (wall balls).

The participants start the race in groups, and the final classification corresponds to the times of each participant.

The average time for the total duration of the test is usually around one and a half.

Who can compete?

Anyone can compete without prior qualification.

It is a competition open to everyone as it does not require an excellent level of fitness and the technical difficulty of the exercises is not too high. In addition, no previous qualification is required to participate in these events.

What makes this new form of fitness so exciting is the possibilities to participate in the different events throughout the season: individual, pairs, relays.

Competition categories

The competition is open to all, who can participate in the following categories:

OPEN: everyone at the individual level.
INDIVIDUAL PRO: for elite athletes.
DOUBLES: in pairs, with each participant doing their own race, adding up the times of both at the end. Both female, male and mixed categories.
RELAY TEAMS: each participant does a workout.

Find your level!

Where does Hyrox take place?

This modality was born in Germany, however, it is already present in many countries. In Spain, it has already been held in Bilbao, Madrid, Barcelona and very soon in Malaga (April 15th).

Tips on how to prepare for a Hyrox competition

Once you know each specific workout, in addition to the 8 1-kilometre run intervals, you will need to draw up a training plan that should not be missing:

Train your endurance: make sure you do optimal running training for competition with high-intensity interval running sessions between 400 – 1km.
Introduce progressive overload into your training: with push and pull strength work.
Endurance work and specific cardiovascular power: on cyclo ergometers (skierg + rowing).
Preventive work on injuries and mobility: to be able to perform at your best and avoid injuries.

High-intensity circuit training sessions, such as EMOM structure and Tabatas, are also a good way to prepare yourself physically and mentally for this new challenge that awaits you.