Hyrox is a fitness competition that is taking the world by storm. This intense competition combines running with functional fitness exercises to test participants’ physical and mental endurance. In this article, we will explore what Hyrox training is, how it works, and what you need to know to get started.
What is Hyrox Training?
Hyrox training is a unique combination of running and functional fitness exercises that challenge participants to complete a series of workouts in the shortest possible time. The competition is held indoors on a specially designed course, and participants are required to complete eight different exercises before running a lap around the course.
The exercises include burpees, lunges, sandbag lifts, sled pushes, kettlebell swings, and more. Participants must complete each exercise before moving on to the next, and the time it takes to complete each workout is recorded.
How does Hyrox training work?
Hyrox training involves a combination of endurance, strength, and power exercises. The competition is designed to test participants’ fitness level and mental toughness, and it requires a high level of physical fitness to complete.
The competition begins with a warm-up, followed by a 1-kilometer run. After the run, participants must complete eight different exercises, including:
- Sled push: Participants push a sled loaded with weight plates for a specific distance.
- Sandbag lunges: Participants carry a sandbag while performing lunges.
- Burpees: Participants perform a series of burpees.
- Kettlebell swings: Participants swing a kettlebell for a specific number of repetitions.
- Box jumps: Participants jump onto a plyometric box for a specific number of repetitions.
- Wall balls: Participants throw a medicine ball against a wall for a specific number of repetitions.
- Rowing: Participants row a specific distance on a rowing machine.
- Sandbag clean and press: Participants lift a sandbag from the ground to overhead for a specific number of repetitions.
After completing all eight exercises, participants run another 1-kilometer lap around the course. The total time it takes to complete the entire course is recorded, and the participant with the fastest time wins.
How to train for Hyrox
Training for Hyrox requires a combination of endurance, strength, and power exercises. Participants should focus on building their cardiovascular fitness through running and rowing, as well as improving their strength through weightlifting and functional fitness exercises.
Here are some tips for training for Hyrox:
- Start with a solid running base: Running is a significant part of Hyrox, and participants should have a solid running base before beginning their training.
- Start with shorter distances and gradually increase the distance and intensity of your runs over time.
- Practice functional fitness exercises: Functional fitness exercises, such as burpees, lunges, and kettlebell swings, are an essential part of Hyrox.
- Incorporate these exercises into your training and focus on improving your technique and endurance.
- Use weights and resistance training: Hyrox requires participants to be strong, and incorporating weights and resistance training into your workouts can help build strength and power.
- Focus on recovery: Hyrox is a demanding competition that can take a toll on your body. It is essential to focus on recovery, including stretching, foam rolling, and adequate rest between workouts.
