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 functional fitness movement, repeating 8 times.
Race Format
1000m SkiErg
The first HYROX workout is 1000 metres 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, making the Ski Erg a full body exercise.
50m Sled Push
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, and got a pair of 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.
50m Sled Pull
The next one is 50 metres on The Sled Pull. Get ready to use your glutes, biceps, and back as well as the entire trunk.
80m Burpee Broad Jump
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 favourite exercises.
1000m Row
Workout number 5 is the second Ergometer in the competition. 1000 metres on the Concept2 RowErg marks the beginning of the second half of the HYROX workouts.
200m Farmers Carry
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 on your weekly shopping run.
100m Sandbag Lunges
10, 20 or 30 kilograms on your back whilst lunging? Yes, welcome to workout number 7. The lunge primarily targets the thigh and glute muscles.
Wall Balls
The final boss – The WallBalls. You made it this far and there is no turning 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.
