Mastering HYROX Fitness - The Ultimate Guide

Mastering HYROX Fitness - The Ultimate Guide

What is HYROX and how does it differ from traditional fitness competitions?

Hyrox is a global fitness race that combines functional strength training, high-intensity interval training (HIIT), and endurance exercises to test athletes' overall fitness like never before. Since its inception in 2017 in Hamburg, Hyrox has evolved into a worldwide phenomenon, with events held in cities across the globe.

Hyrox prides itself on its inclusivity, with the motto 'The Fitness Competition for Every Body,' emphasizing that individuals of all fitness levels are welcome to participate. While the race is undeniably challenging, with proper training, it is achievable and serves as an excellent personal fitness benchmark.


Hyrox challenges your strength, endurance, and cardiovascular fitness. Training for Hyrox involves a combination of strength, endurance, and mobility, contributing to improved athletic performance. Not to mention taking part in an event is an exciting experience and a great opportunity to meet new people!

What kind of training is required to participate in a HYROX event?

The format for all Hyrox events is the same with each competition consisting of eight rounds, all including a 1km run* followed by a different functional exercise:

  • SkiErg

Challenges the lats, triceps, pectorals, obliques, abdominis, biceps, quads, hamstrings, glutes, and erector spinae

Practice: Full body movements - press ups, deadlifts, and pull ups.

Shop: Concept 2 Skierg

  • Sled Push

Works the quads, glutes, hamstrings, pectorals, deltoids, and triceps

Practice: Lower body and push movements - bench press, lateral raises, leg extensions and reverse lunges.

Shop: BLK BOX Gym Dog Sled


  • Sled Pull

Builds the quads, hamstrings, erector spinae, biceps, traps and lats

Practice: Lower body and pull movements - bent over rows, lat pulldowns, good mornings and deadlifts.

Shop: BLK BOX Gym Dog Sled


  • Burpee Broad Jumps

Targets the quads, hamstrings, glutes, deltoids, lats and traps.

Practice: Full body movements - box jumps, hip thrusts, lunges, shoulder presses and lat pull downs.

Shop: BLK BOX 3 in 1 Soft Plyo Jump Box


  • Rowing

Builds the quads, hamstrings, lats and rhomboids

Practice: Leg and back movements - leg press and barbell rows. It’s also good to practice rowing technique on a rowing machine.

Shop: Concept 2 Rower


  • Farmers Carry

Works the obliques, abdominis, biceps, triceps, deltoids, traps, and grip strength

Practice: Pallof press, crunches, bicep curls, face pulls and tricep extensions.

Shop: BLK BOX Micro Farmer Walk Handles

  • Sandbag Lunges

Builds the glutes, quads, calves, and hamstrings

Practice: Unilateral lower body movements - walking lunges, bulgarian split squats, and reverse lunges.

Shop: BLK BOX Exercise Sandbags

BLK BOX Exercise Sandbag

  • Wall Balls

Challenges the quads, glutes, hamstrings, and deltoids

Practice: Squats and military press  

Shop: BLK BOX Wall Balls 

BLK BOX Wall Balls


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