What kind of workouts are included in Hyrox?

Introduction to Hyrox Workouts

Hyrox is a fitness competition that combines functional workouts with endurance. It is designed to challenge both strength and cardiovascular capacity.

Participants navigate eight different workouts, with running in between each session. This format tests athletes across a variety of physical skills.

Running Segments

Each participant completes 1 km of running after every workout station. This adds up to 8 km of running throughout the competition.

The running segments ensure that athletes not only have strength but also endurance. This element is crucial for balancing the demands of strength and stamina.

SkiErg Workout

The SkiErg station simulates cross-country skiing using an indoor machine. This workout primarily targets the upper body and core muscles.

Competitors need to complete 1,000 meters on the SkiErg. The exercise challenges coordination and stamina, requiring both power and technique.

Sled Push and Pull

In the sled push challenge, participants push a weighted sled over a specified distance. This exercise emphasizes lower body strength and overall power.

Following the sled push, the sled pull requires athletes to drag the sled using ropes. This aspect focuses on upper body strength and grip.

Burpee Broad Jumps

This station tests explosive power and agility. Athletes complete burpee broad jumps over a marked distance.

Each burpee is followed by a broad jump, making it a full-body challenge. The workout requires significant energy and coordination.

Rowing Machine

The rowing segment consists of 1,000 meters on an indoor rowing machine. This exercise challenges both cardiovascular fitness and rowing technique.

The rowing machine workout targets the legs, back, and core, requiring a synchronized effort for efficiency.

Farmers Carry

In the farmers carry, competitors walk while holding heavy weights in each hand. This station tests grip strength and core stability.

It's a straightforward yet challenging exercise that demands mental focus and physical endurance.

Sandbag Lunges

The sandbag lunges require participants to lunge while carrying a sandbag. This workout increases lower body strength and balance.

The lunge with weight overhead adds complexity, engaging the core muscles for stability. It is vital for maintaining a steady and controlled motion.

Wall Balls

The final workout involves wall balls, where participants squat and throw a weighted ball to a target. This station combines strength, power, and accuracy.

It's a demanding exercise that finishes the competition on an intense note, pushing athletes to their limits.