EVERYONE AT THE GYM HAS BEEN TALKING ABOUT HYROX BUT WHAT IS IT?
Hyrox is a global fitness race combining functional strength training, high intensity interval training (HIIT) and endurance training, testing athlete’s overall fitness in an unparalleled format. Since 2017, athletes have been competing in Hyrox races, originally hosted in Hamburg, Hyrox has grown to a worldwide platform with events held across most cities. Hyrox prides itself on being suitable for all, using the slogan, ‘The Fitness Competition for Every Body’ to showcase that all fitness levels are welcome to compete. The race is certainly challenging, but with training it’s doable and can be a great personal fitness test!
WHY HYROX?
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!
GETTING STARTED - TRAINING FOR HYROX
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
Wall Balls
Challenges the quads, glutes, hamstrings, and deltoids
Practice: Squats and military press
Shop: BLK BOX Wall Balls
