From relative obscurity to being impossible to ignore, it seems like everyone is talking about Hyrox. But what is it and is it actually good for you?
Founded in 2017, Hyrox is the latest fitness craze that’s gym bunnies across the globe are clamouring to get involved in. Essentially, it’s a high intensity workout involving a number of specific disciplines, creating a challenging full body workout that provides an all-round fitness regime.
There’s also the added spice of a competitive element with Hyrox races events taking place everywhere. All the events use the same running distance, with the same exercises, in the same order – so it’s super easy to gauge your competency levels and track personal development.
WHAT IS IT?
Hyrox is made up of eight separate ‘movements’ which involve a mixture of cardio work and strength challenges. Crucially the exercises are meant to be approachable for gym-goers of all standards, so in theory anyone can participate, but they’re still tough and the challenge is really with your own progression.
There’s a good deal or running at its core with 50 per cent of a Hyrox race featuring a run between stations. If you’re new to running, you may want to invest in a specific running training regime before you commit to the main event.
THE POWER OF EIGHT
As already mentioned, there are eight distinct ‘stations’. Initially you kick off with a 1k run before beginning at the first station and then you’ll complete a 1K run in between every subsequent station. You complete the stations in the following order:
1km Ski Erg
While the ski erg is primarily an upper body movement using the lats and triceps, it also works the core, hip flexors, hamstrings, calves and glutes.
50m Sled Push
Split into four lengths of 12.5 meters, you’ll have to push the sled over the line, then walk around to push it back the other way.
50m Sled Pull
As above but pulling the sled. There are a number of techniques you can use here, backward walk works best for us, but you should experiment on what works best for you.
80m Burpee Broad Jump
A burpee with a forward jump at the end… as if a simple burpee wasn’t enough!
1km Row
Pretty straight forward and the most important thing with the rowing machine is to incorporate a good technique.
200m Farmers Carry
This exercise engages your upper back and core and good grip strength is required. At first it can feel a bit weird running with kettlebells so it’s worth practising.
100m Sandbag Lunge
As it sounds, you carry a sandbag and perform walking lunges for 100 metres. Make sure your knee touches the ground on each rep.
100 Wall Balls
For each rep, you must throw the ball up to strike the centre of the designated target (nine feet high for women, 10 feet for men).
BEAUTIFUL BENEFITS
It’s exhausting just reading about it but obviously with such a full-on workout there’s going to be loads of potential health benefits – but to name just a few:
• Increased strength. flexibility and endurance.
• Improved agility and co-ordination.
• Reduced body fat and also helping build lean muscle mass, improving overall body composition.
• Improved cardiovascular health.
• Improved mental health.
Hyrox really is accessible to people of all fitness levels. It’s designed to test overall fitness and obviously you can manage the workout without necessarily taking part in the events themselves. Please note the events have a minimum age restriction of 16.
So, what are you waiting for? Pop down to your local gym to find out more and discuss tailoring a regime that suits your current fitness level. Welcome to the revolution!