How to Train for HYROX
Cayden Jones, Obstacle Warriors North Richland Hills | Updated June 6, 2024
Fitness racing has exploded in recent years. The popular HYROX competition combines both running & functional workout stations. Participants run 1km, followed by 1 functional workout station, repeated eight times.
Image via HYROX
RACE FORMAT
The race begins with athletes running 1km, before heading into the first exercise, the SkiErg.
1000m SkiErg
Athletes must complete 1000m on the Ski Erg. This erg mainly targets the arm, shoulder & core muscles. When the exercise is performed efficiently, it also involves muscles in the lower body – making the Ski Erg a full body workout.
50m Sled Push
The next workout station is 50m of Sled Push. This exercise targets the lower body muscles. Athletes who do not have a standard sled can practice by creating a DIY rig by putting heavy weight plates on cardboard and pushing it across turf.
50m Sled Pull
The Sled Pull engages the arms, back, core, and glutes. Athletes pull a weighted sled towards them with a rope.
Image via HYROX
80m Burpee Broad Jump
The fourth workout station is a full body workout that challenges the entire body. Athletes must bring their chest to the ground, jump to a standing position, then jump as far as they can before repeating it for 80 meters.
Hunter McIntyre | Image via HYROX
1000m Row
Station number five is where athletes must complete 1000m on the Rower.
Ryan Kent | Image via HYROX
200m Farmers Carry
The Farmers Carry is performed by gripping a set of heavy kettlebells by the handle and walking a certain distance. Athletes must complete the Farmer Carry exercise for 200m. This exercise engages the upper back muscles, core & grip strength.
Lauren Weeks | Image via HYROX
100m Sandbag Lunges
The next exercise is Sandbag Lunges. This exercise primarily targets the legs.
Kim Stocklmeir | Image via HYROX
75/100 Wall Balls
The final station is Wall Balls. Athletes must perform 75 or 100 Wall Balls for women and men respectively.
HYROX DIVISIONS
The divisions in HYROX include the Open, Pro, Doubles, and Relay.
TRAINING
Since 50% of the race is running, athletes should focus a large portion of their training program to running. Aim to train after working legs and arms. Variable training is important to keep things fun so that the program is adhered to.
LEARN THE MOVEMENTS
Athletes should perfect their form on movements seen in the HYROX workout.
RECOVERY
Recovery is one the most important factors. Athletes should make this a priority as poor recovery will lead to poor workouts and results. This can be stretching, mobility, 6-8 hours of sleep nightly, heat/ cold and massage therapy.
HYDRATION
Remember to stay hydrated during workouts to help with proper performance.
DO YOU HAVE A FIELD TRIP COMING UP?
Your favorite ninja obstacle course gym is opening in July 2024! Obstacle Warriors Field Trips, Fundraisers, Festivals and group events are now available for booking for mid-July 2024 onward! Kids and adults get to experience what it’s like to be a ninja warrior! We encourage kids and adults to have fun, learn, and challenge themselves to be the best that they can be. Unleash your inner ninja warrior and book your next event with our obstacle course today.
Location: Obstacle Warriors NRH is located at 8525 Airport Fwy, North Richland Hills, TX 76180
