Many of you have probably realized that HYROX is the new hot and spicy fitness event on the block! People are setting alarms during their workday (10 a.m. on a Tuesday… really, HYROX?) in hopes of getting access to sign up and participate. It truly is the new rage, and like many others, I am addicted (me, DAN!).
HYROX is a hybrid strength and endurance fitness event broken down into eight workout stations, with eight 1-kilometer runs in between. Your participation is timed, so you can continue training with the goal of beating your previous time. You can compete in four separate divisions (Open Pro, Open, Doubles, or a four-person relay).
The awesome thing about HYROX is that the actual workout stations never change! You know exactly the weight, distance, and general breakdown of the course, which allows for more precise training. Also, the barrier to entry is extremely low. These are all movements and exercises you may already incorporate into your general strength and conditioning programs.
Ski Erg
- Full-body cardio using a double-pole motion (similar to cross-country skiing).
- Emphasizes lats, core, triceps, and hip drive.
- Strategy: steady pacing and efficient pulls to avoid early fatigue.
Sled Push
- Heavy sled pushed over a set distance (weight varies by division).
- Targets quads, glutes, calves, and core stability.
- Short, powerful steps with a low body angle improve efficiency.
Sled Pull
- Pulling a weighted sled using a rope while leaning back.
- Works posterior chain: hamstrings, glutes, back, and grip.
- Strong, controlled hand-over-hand pulls are key to conserving energy.
Burpee Broad Jumps
- Perform a burpee, then jump forward as far as possible.
- High heart-rate movement combining strength and explosiveness.
- Consistent jump distance and smooth transitions reduce time loss.
Row Machine
- 1 km on the rowing ergometer.
- Full-body effort focusing on leg drive, hip hinge, and pull.
- Efficient stroke rate and breathing control prevent burnout.
Farmers Carry’s
- Carry two heavy kettlebells over a set distance.
- Challenges grip strength, core stability, and posture.
- Stay tall, brace your core, and take controlled steps.
Walking Lunges
- Walking lunges while carrying a sandbag on the shoulders.
- Targets quads, glutes, and balance.
- Keep chest upright and take even, controlled strides.
Wall Balls
- Squat and throw a medicine ball to a target on the wall.
- Combines squat endurance with upper-body pressing power.
- Find a rhythm in breathing and reps to manage fatigue at the finish.
& Even better, we have a whole HYROX training plan for any of you interested in following it! DM us to get the program or to get a HYROX mobility testing session on the schedule with one of our HYROX specialized PTs.
