Exercises for HYROX

HYROX is a growing global fitness competition that combines strength training, running and functional movement into a single, intense challenge. It is suitable for both professional athletes and casual fitness enthusiasts. Whether you're preparing for your first race or just want to incorporate HYROX exercises into your training, here's a rundown of all the stations that await you on this course.

An overview of all HYROX workouts

1. SkiErg - 1000m

A cross-country skiing simulation on SkiErg machines awaits you at the start of the race. This is an explosive but technical movement that mainly engages your back, shoulders, triceps and core.

2. Sled Push (Heavy Sled Push)

After a kilometre of running comes a brutal test of lower body strength - pushing a heavy sled over a distance of 50 metres. Depending on the category, competitors push weights. In the OPEN category, men push 152 kg and women push 102 kg. In the PRO category, the men push 202 kg and the women 152 kg.

3. Sled Pull (Heavy Sled Pull)

Immediately following this is the sled pull - this time using a rope and walking backwards. You'll engage your back, arms, legs and most importantly your grip strength. The weights on the sled are again set by category. In the OPEN category, men pull 102 kg and women 78 kg. In the PRO category, men pull 152 kg and women 103 kg.

4. Burpee Broad Jumps

The combination of English and forward jumps will test you both strength-wise and mentally. The aim is to cover a total of 80 metres with these explosive moves. This is probably the most challenging station and not to be underestimated.

5. Rowing - Rowing (1000 meters)

On the rowing machine, you'll engage your whole body again. Every stroke counts - technique, breathing and power distribution are important.

6. Farmers Carry - carrying kettlebells

You hold a heavy kettlebell in each hand and carry it 200 metres. Challenges your grip, shoulders, middle and lower back.

7. Sandbag Lunges

Wearing a sandbag on your back, you'll do 100 metres of lunges. Your legs are burning, your breathing is lacking - but your head has to stay strong. For the OPEN category there is 20 kg for men and 10 kg for women. In the PRO category it's a max of 30 kg for men and 20 kg for women.

8. Wall Balls - medicine ball throws at the target

The race is iconic - 100 wall balls. The combination of squatting and throwing the ball will test you to the limit. The men in the OPEN category throw a 6 kg ball at a 3 m target, the women throw a 4 kg ball at a 2.7 m target. In the pro category it is 9 kg for men and 6 kg for women.

Competition structure

The race consists of eight running sections of 1 km each. In between each run you will have one function station, for a total of 8 workout zones. Everything takes place inside the hall, and each competitor will complete 8 km of running and 8 different workouts.

Conclusion

HYROX is a unique combination of endurance, strength and mental toughness. The race is well organised, the atmosphere on site tends to be electric and the clear structure means you can compare your performance with others around the world. Whether you are training for your first HYROX or just looking for a new challenge in your training, the exercises from this race will help you push yourself to the next level.

So what - are you ready for HYROX?