The new workout combining running and functional training
What is Hyrox® training?
Hyrox is a fitness race that combines strength and endurance. It consists of 1 km running sessions, each interspersed with 8 different functional workouts, for a total of 8 km of activity.
It is a standardized competition accessible to everyone, where all participants face the exact same course worldwide. Competitions can be entered individually, in pairs, or in teams.
Let's discover the 8 exercises that make up this workout:
1. ski cross
The first exercise simulates cross-country skiing using the Ski Cross. This equipment simulates the movement through handles connected by ropes to the machine. The goal is to cover a distance of 1000m in the shortest possible time
2. Sled Push
The second step involves the Sled Push, simulating pushing a loaded sled along a 50-meter course. This exercise focuses on leg, glute, and upper body strength, developing explosive power and core stability.
3. Sled Pull
Similar to the previous exercise, the Sled Pull involves pulling the sled for 50 meters with the help of a rope. In this case, as with the SkiErg, the force is concentrated in the arms and back.
4. Burpee Broad Jumps
The Burpee Broad Jumps combines the classic burpee with a forward jump, covering a distance of 80 meters. An activity like this, performed consistently, improves explosiveness and anaerobic endurance.
5. Canottaggio
The next exercise covers a distance of one kilometer on the rowing machine. This exercise stimulates cardiovascular endurance as well as full-body strength because it involves both leg drive and arm usage.
6. Farmer's Carry
This exercise consists of a 200-meter walk while carrying two kettlebells (weight varies from 16kg to 32kg, depending on the athlete and category).
7. Sandbag Lunges
The penultimate exercise is 100 meters to be covered with Sandbag Lunges. Carrying a sandbag weighing between 10 and 20kg on their shoulders, the athlete performs lunges until they cover a distance of 100 meters.
8. Wall Balls
The last exercise involves using Wall Balls. A medicine ball weighing between 4-9 kg is thrown upwards to a target height of 2.70m for women and 3m for men. This is done for a variable number of repetitions, performing between 75 and 100 throws.