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Hyrox, a fitness regimen born in Germany in 2017, is increasingly gaining popularity in the United States. Many are now searching for answers to the question, “What is Hyrox?” with numerous videos circulating on platforms like GymTok showcasing participants in what appears to be a demanding fitness competition. This event combines a variety of exercises including burpee broad jumps, sled pushes, sandbag lunges, and a significant amount of running.
Hyrox can be aptly described as the “marathon of functional fitness,” as noted by Bethany Robinson, CPT, a UK-based online fitness coach and Hyrox competitor. Despite its competitive nature, Robinson emphasizes that Hyrox is an inclusive activity, accessible to a wide range of fitness enthusiasts. Unlike other fitness formats that concentrate on singular aspects—such as cycling for cardio or weightlifting for strength—Hyrox encompasses multiple dimensions, making it a well-rounded athletic endeavor. Casey McNutt, MS, CPT, a HYROX Level-1 coach from Georgia, corroborates this, calling it one of the more comprehensive competitions out there.
For those interested in Hyrox, this guide explores the structure of the workout, details the eight exercises involved, compares it to CrossFit, and offers tips for getting started with Hyrox at home.
What type of workout does Hyrox offer?
Hyrox seamlessly integrates running with resistance training, creating a workout that emphasizes both cardiovascular fitness and strength. Participants compete in one of four categories: pro, open, doubles, or relay. In the pro and open divisions, competitors run a cumulative distance of 8 kilometers (approximately 5 miles), providing a significant cardiovascular challenge.
Alongside the running, athletes perform a series of eight functional exercises, a combination that fosters muscular endurance—how long muscles can sustain activity—and power, defined as the speed at which a load can be moved. These functional movements capture all varieties of human motion, including pushing, pulling, lunging, squatting, hinging, and carrying, thus presenting a thorough approach to strength conditioning. According to McNutt, this dual focus on cardio and strength creates a comprehensive fitness regime. In the doubles and relay categories, athletes share the workload of running and exercises.
Training for Hyrox can enhance overall cardiovascular fitness and total body strength, while also providing substantial psychological benefits. Participants often report a strong sense of accomplishment after completing competitions. McNutt frequently hears from her clients that they feel empowered, describing the experience as one that instills pride and confidence.
It’s important to note that participation in a Hyrox competition is not a requirement for engagement; individuals can join Hyrox-affiliated gyms or partake in online workouts to experience the training format.
What are the eight exercises included in Hyrox?
Let’s delve into the specifics. Each Hyrox session consists of eight 1,000-meter runs and eight functional exercises, conducted in the designated “rox zone” within the arena. Participants alternate between running and exercises, beginning with a run. The sequence of the functional exercises is consistent across all competitions:
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