HYROC & f45 INSPIRED WORKOUT

“Can You Handle the World’s
Most Addictive Fitness Race?”

-   Global movement—train the way elite athletes do.
-   Adapts to all fitness levels, from beginners to pros.
-   Unlocks next-level strength and stamina through progressive challenges​

The HYROX Workout Format



Each HYROX competition follows a structured sequence of eight workout stations, each separated by a 1-kilometer run. Athletes must complete all eight rounds as quickly as possible while managing endurance, strength, and mental toughness

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1. Ski Erg – 1,000m
The event kicks off with a 1,000-meter Ski Erg, a test of upper-body endurance and power. Success in this station depends on efficient stroke mechanics, proper breathing control, and sustained muscular engagement

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2. Sled Push – 50m
Competitors drive a weighted sled for 50 meters, requiring explosive leg power, core stability, and relentless determination. This movement demands both lower-body strength and anaerobic capacity

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3. Sled Pull – 50m
Using a rope, athletes haul a loaded sled over 50 meters. This exercise puts the posterior chain to work while challenging grip endurance and full-body coordination

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4. Burpee Broad Jumps – 80m
A fusion of cardiovascular intensity and lower-body explosiveness, this station involves repetitive burpee broad jumps over an 80-meter distance. It requires dynamic power output, endurance, and agility

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5. Rowing – 1,000m
Athletes transition to the rowing machine for a 1,000-meter row, demanding rhythmic pacing, back and leg endurance, and optimized breathing techniques to maintain efficiency under fatigue

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6. Farmer’s Carry – 200m
Carrying heavy kettlebells for 200 meters puts grip strength, core stability, and muscular endurance to the test. This movement challenges posture and resilience while maintaining control under load

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7. Sandbag Lunges – 100m
Participants perform 100 meters of walking lunges while supporting a weighted sandbag. This exercise requires quad endurance, balance, and core strength to maintain consistent movement over distance

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8. Wall Balls – 100 Reps
The final challenge includes 100 wall ball shots to a target, blending full-body coordination, power, and mental grit. Success at this station depends on pacing, explosive leg drive, and upper body endurance

How to Train for HYROX

How to Train for HYROX
Training for HYROX requires a blend of endurance, strength, and functional fitness to prepare for the eight 1-kilometer runs interspersed with challenging workout stations. Below is a revised training guide with specific exercises to optimize your performance.

1. Running Conditioning
HYROX demands strong running endurance, with 8 kilometers spread across the race. Include:

Interval Training: Sprint 400m–1km with minimal rest.
Tempo Runs: Sustain a moderately fast pace over 3–5 km.
Hill Sprints: Develop leg power and aerobic capacity.

2. Strength Training
Prepare for sled pushes, pulls, and carries by focusing on:
Squats & Deadlifts: Build full-body strength.
Lunges: Mimic race movements like sandbag lunges.
Overhead Press: Improve wall ball efficiency.

3. Functional Workouts
Integrate race-specific exercises into your sessions:
Ski Erg & Rowing: Develop cardiovascular endurance.
Burpees & Wall Balls: Simulate competition intensity.
Farmer’s Carries & Sled Drags: Strengthen grip and core.

4. Core & Grip Strength
Essential for sled pulls and farmer’s carries:
Dead Hangs & Towel Pull-Ups: Strengthen grip endurance.
Planks & Hanging Leg Raises: Improve core stability.

5. HYROX Simulation Workouts
Run through circuits combining running and functional movements to replicate race conditions. Example:

800m run
500m Ski Erg
40m sled push
40m sled pull
20 burpee broad jumps
500m row
100m farmer’s carry
50 sandbag lunges
50 wall balls

For best results, progressively increase intensity and duration while maintaining proper form​