What Is the Hyrox Workout?

Hyrox is a form of competitive training that combines endurance and aerobic strength. It combines many different exercises and workouts. Specifically, it combines 8 kilometers of running and 8 separate workouts. Each participant begins the race in sessions, with the final ranking based on the times achieved by each athlete.

Various Hyrox events are organized throughout the season. They are open to the public and no prior qualification is required. The goal is to run one kilometer with a specific workout, thereby completing all 16 stages or stations.

Hyrox has gained significant popularity in a short period of time because it allows people from different sports disciplines to compete. This is thanks to its variety, diversity and accessible format for all fitness levels. The necessary equipment is always available at the competition venue, from rowing machines and skis to sleds and weights. This makes it easy to participate without having to invest in expensive equipment.

While it can be performed competitively, many people will perform Hyrox training as a workout. In these instances, the Hyrox training method can be used to beat your past times and compete against yourself to achieve your fitness goals.

If Hyrox doesn't sound like it's for you, you can check out our article on what is the animal flow workout to find an alternative.

Hyrox is a full-body workout that simultaneously activates various muscle groups such as the core, chest, legs, arms and back. By combining strength, power, endurance and coordination exercises in a single session, it accelerates fat burning and provides multiple physical and mental benefits.

Physical benefits of Hyrox

The Hyrox is based on basic functional movements we perform every day. These include pushing, lifting, carrying, running and jumping. This makes it accessible to a wide range of ages, from young to old. It is also suitable for all genders.

The main goals are to develop endurance, strength and coordination through functional movements, while maintaining a low risk of injury. You don't need to complete extremely hard workouts to be well-prepared for Hyrox training. It is considered one of the healthiest sports because all muscles are exercised in a balanced way during practice.

Mental benefits of Hyrox

Beyond the obvious physical benefits, Hyrox offers significant mental advantages. It's a very fun discipline thanks to its dynamic and varied exercises, which prevent training monotony. Its competitive element means it is great if you want to push yourself and find better drive in your fitness goals.

Hyrox training acts as a powerful stress and anxiety reliever. During practice, endorphins are released, improving mood and helping you disconnect from daily worries. In addition, the concentration required at each station develops mental focus and the ability to sustain attention under pressure.

The pairs categories (women, men and mixed) are ideal for those who experience competitive anxiety. Mutual support reduces stress and increases confidence. The most valuable aspect of Hyrox is its ability to motivate you personally. It pushes you to push yourself to the limit and surpass yourself in each event, developing personal growth and self-realization.

In short, by practicing Hyrox you train both your body and your mind. If you're interested in Hyrox because you want to lose weight, find out when is the best time to work out for weight loss?

Hyrox exercises follow a standardized sequence that all participants must complete. Each competitor receives their official time upon completing the 16 stations (8 running stations + 8 workouts). The average completion time is approximately an hour and a half, with an impressive completion rate of over 95%.

These are the 8 official hyrox exercise stations:

1. SkiErg (1000 meters): a cross-country ski simulation that intensively works your shoulders, arms, core and back. It requires coordination and endurance from the very beginning.
2. Sled push: this is a power exercise that activates leg muscles, especially the quadriceps, glutes, core and posterior chain. In this station, you push a loaded sled for a set distance.
3. Sled pull: this sled pull strengthens the glutes, biceps, lats and entire core. It develops grip strength and core stability.
4. Burpee broad jump: this is an explosive combination of a burpee followed by a horizontal jump. It's a complete exercise that challenges cardiovascular endurance and total-body power.
5. Rowing (1000 meters): this is the midpoint of the competition on the Concept2 RowErg rowing machine (although different rowing machines may be used). It works legs, core, back and arms in a coordinated manner, which is key to energy management.
6. Farmers carry: this is a weighted walk with both hands that strengthens the upper back, core, trapezius muscles and especially the grip of the hands and forearms.
7. Sandbag carry: this consists of lunges carrying a sandbag (10-30 kg depending on category) that focuses on glutes, quadriceps and core stability.
8. Wall balls: the ultimate exercise that involves squatting and throwing a medicine ball against a wall. It combines leg and arm strength and muscular endurance.

Want to take your training to the next level? If the intensity of Hyrox appeals to you, you may want to learn what muscles do barbell squats target?

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