Hyrox: The ultimate competition for fitness enthusiasts

 

Hyrox is a relatively new and fast-growing fitness competition that combines the disciplines of strength , endurance and skill in a unique way. As a mixture of functional training and endurance running, Hyrox is suitable for ambitious athletes as well as fitness enthusiasts of all levels who want to prove their physical performance.

 

In this article, you will learn what Hyrox is exactly, how the competition works, what benefits the training offers and how you can optimally prepare for this event.

 

What is Hyrox?

 

Hyrox is a functional fitness competition that was developed in 2017 by Christian Toetzke and Moritz Fürste . The concept aims to create an international event that is accessible to everyone and combines functional fitness with a competition format. Hyrox involves 8 kilometers of running combined with 8 functional strength and dexterity exercises . Each exercise is performed directly after a kilometer of running, so that endurance and strength alternate evenly.

 

The course of a Hyrox competition

 

A Hyrox competition consists of 8 rounds where you have to complete a functional exercise after every kilometer of running. The exercises cover various fitness components , including strength, endurance, agility and speed.

 

The 8 standard exercises are:

 

1st 1000 m ski ergometer

• After the first kilometer of running comes the ski ergometer, which challenges the arm and shoulder muscles.

2nd 50 meter sled push

• One of the most strenuous exercises: Here you have to push a sled loaded with weights over a distance of 50 meters.

3. 50-meter sled pull

• In this exercise you pull a heavily loaded sled backwards.

4th 80 Meter Burpee Broad Jumps

• A combination of burpees and long jumps that works the entire body.

5th 1000 meter rowing

• Rowing not only requires endurance, but also the core and leg muscles.

6th 200 Meter Kettlebell Carry

• Here you carry two kettlebells over a distance of 200 meters.

7th 100 meter lunges with weight

• In this exercise you do lunges over 100 meters with a weight over your shoulders.

8th 100 Wall Balls

• The last exercise: Here you do squats while throwing a medicine ball against a wall.

 

Between each of these exercises you run one kilometer, so you cover a total of 8 kilometers .

 

Hyrox categories

 

Hyrox is not just for professional athletes . There are different categories that allow participants of all fitness levels to take part:

 

Pro Division : For experienced athletes who want to push themselves to the limit. The weights are heavier and the challenges are greater.

Open Division : This category is designed for recreational athletes who see Hyrox as a personal fitness test.

Doubles : Here you can compete as a team with a friend and divide the exercises.

Relay : A team of four people who split the competition between themselves.

 

Hyrox Training: Preparation for the Competition

 

Preparing for Hyrox requires both strength and endurance training . Here are some tips on how to best prepare for the event:

 

strength training

 

Hyrox contains many strength exercises such as sled pulling , sled pushing or kettlebell carrying , so you should tailor your strength training accordingly. Exercises such as squats , deadlifts and bench presses should be part of your training plan to build a solid strength base.

 

endurance training

 

Since Hyrox involves running 8 kilometers, running training is an important part of the preparation. Integrate long runs and interval training into your training to improve your endurance and get used to the changing loads.

 

Functional Training

 

Since Hyrox includes functional movements such as burpees , wall balls and rowing , you should incorporate these exercises into your training regularly. Exercises with your own body weight and high-intensity interval training (HIIT) will help you to cope with the various demands.

 

Combined training

 

An effective Hyrox workout combines running and strength exercises . For example, you can do an exercise like rowing or sled pulling after each running section to get used to the changing loads.

 

Benefits of Hyrox

 

Hyrox not only offers an exciting competition, but also many health benefits:

 

• Full body workout : Hyrox challenges both the upper and lower muscle groups, resulting in balanced muscle development.

• Improved endurance and strength : Combining running and strength training improves overall performance .

• Increasing mental strength : The changing challenges and intense stress help you to train your mental resilience .

• Fun and variety : Hyrox offers a mixture of strength, endurance and skill, which ensures variety in training.

 

Frequently Asked Questions (FAQ) about Hyrox

 

Who is Hyrox suitable for?

 

Hyrox is suitable for fitness enthusiasts of all levels. Whether you are a beginner or an advanced athlete, there are different categories that allow you to participate.

 

How is Hyrox different from CrossFit?

 

While CrossFit focuses more on technique and complex movements, Hyrox is more focused on endurance and strength . Hyrox is also more structured and follows a clear sequence, while CrossFit workouts vary.

 

What is the best way to prepare for Hyrox?

 

A combination of strength training , running training and functional exercises is ideal. Integrate interval training and high-intensity training to get used to the strain.

 

How long does a Hyrox competition last?

 

The duration depends on your fitness level . Most participants complete the competition in 60-90 minutes , although the Pro Division is often faster.

 

Do I need special equipment for Hyrox?

 

You don't need any special equipment, but good running shoes and comfortable sports clothing are essential. Since many exercises are carried out with equipment such as a sled or medicine ball , these will be provided on site.

 

Conclusion: Hyrox – The ultimate test for strength and endurance

 

Hyrox is an innovative fitness challenge that focuses on endurance, strength and mental toughness. The combination of functional training and running disciplines challenges the whole body, making it an ideal competition for anyone who wants to test and improve their performance . Whether you are looking for a new fitness goal or just want to test your limits, Hyrox offers you the perfect opportunity to do so.