The Hyrox race is the same all around the world, and competitors are tested in every facet of athletic performance inside impressive indoor racecourses, starting with a 1km run, followed by 1 natural fitness movement, repeating 8 times.
Race Format
The first HYROX workout is 1000 meters on the Ski Erg. The Ski Erg mainly targets the arm, shoulder and core muscles. However, when done properly the muscles of the lower body are involved in the movement as well, which makes the Ski Erg a total body exercise.
Workout number two is the Sled Push. Don´t come unprepared, the Sled Push is something you should´ve tried at least once before your race – get shoes with some grip! Here you need the muscles of the lower body, especially the anterior thigh muscles. In addition, the entire posterior chain and core muscles are involved.
The next one is 50 meters on The Sled Pull. Get ready to use your glutes, biceps, and back as well as the entire trunk.
Created in 1939, this full body workout is loved and hated at the same time. If you´re new to HYROX you might have a hard time with Burpees, however most of our athletes would now consider this one of their favorite exercises.
Workout number 5 is the second Ergometer in the competition. 1000 meters on the Concept2 RowErg marks the beginning of the second half of the HYROX workouts.
For the Farmers Carry you need to work your upper back muscles (trapezius), the entire core muscles and of course the forearms/hands (grip strength). An easy exercise you can practice at your weekly grocery shopping.
10, 20 or 30 kilogram on your back while lunging? Yes, that’s workout number 7. The lunge primarily targets the thigh and glute muscles.
The final boss – The WallBalls. You made it so far, there is no way back now. Take a deep breath finish those Wall Balls and join the #HYSOCIETY of Fitness.
Hyrox Divisions
Open – take on the standard HYROX for a challenging but achievable race for everyone
Individual Pro – for the experienced racer, heavier weights make for a more challenging experience
Doubles – find a partner and take on the challenge as a pair, running together but splitting the workload of the exercises.
Relay Teams – perfect for gyms, corporates, and friends, split the work up between 4 people for the fastest and most accessible version of the race.
