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 station is 1000m on the Ski Erg. This machine predominantly targets the arm, shoulder and core muscles.hen done efficiently, it can also involve muscles in the lower body, making the Ski Erg a full body workout.
50m Sled Push
The second HYROX workout station is 50m of Sled Push. Aim to give this a try at least once before your race. You may find you need some grippy shoes! This movement targets the lower body muscles, including the entire posterior chain, core and anterior thigh muscles in particular.
50m Sled Pull
The third HYROX workout station is 50m of Sled Pull. Get ready to use your glutes, back, biceps and the entire trunk at this stop along the HYROX racecourse.
80m Burpee Broad Jump
The fourth HYROX workout station is a full body workout that is both loved and hated at the same time. Trying 80m of Burpee Broad Jump for the first time may feel hard but, with some practice, many of our regular athletes now consider this station to be one of their absolute favorites!
1000m Row
HYROX workout station number five is the second Erg machine in this fitness race. 1000m on the Row Erg marks the beginning of the second half of your HYROX race. You’ve got this!
200m Farmers Carry
For 200m of Farmers Carry, engagement of your upper back muscles, core and grip strength is required. This workout station is easy to practice carrying home your weekly grocery shopping!
100m Sandbag Lunges
10, 20 or 30 kilograms on your back whilst lunging? Welcome to workout HYROX station number seven. Primarily targets the thigh and glute muscles, this one is a burner, but each lunge gets you closer to your final station of the race.
100 Wall Balls
The final HYROX workout station is Wall Balls. With the finish line in sight, it’s time to finish your race in style and join the #HYROXFAMILY. We’ll be there to welcome you with open arms!
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.
