HYROX
Hyrox is a fitness race that consists of eight stations, each preceded by a 1000m run. Hyrox differs from your traditional obstacle course in that each event is set up the same. Since it is always set up the same, it is very easy to gauge your progress from one event to the next.
Station 1 - Ski Erg
1000m SkiErg
The first HYROX workout station is 1000m on the Ski Erg. This erg predominantly targets the arm, shoulder & core muscles, however when done efficiently, it also involves muscles in the lower body – making the Ski Erg a full body workout.
Station 2 - Sled Push
50m Sled Push
The second workout station is 50m of Sled Push. This movement targets the lower body muscles, including the entire posterior chain, core & anterior thigh muscles in particular.
​​
Station 3 - Sled Pull
50m Sled Pull
Get ready to use your glutes, back, biceps & the entire trunk during workout station three – 50m of Sled Pull.
Station 4 - Burpee Broad Jumps
80m Burpee Broad Jump
A full body workout that is both loved and hated at the same time. Trying these for the first time may feel hard, but many of our regular athletes now consider this station to be one of their favourites!
Station 5 - Rower
1000m Row
Station number five is the second ergometer in this fitness race. 1000m of rowing marks the beginning of the second half of your HYROX race.
Station 6 - Farmers Carry
200m Farmers Carry
For 200m of Farmers Carry, engagement of your upper back muscles, core & grip strength is required. This workout station is easy to practise on your weekly shop…
Station 7 - Sandbag Lunges
100m Sandbag Lunges
10, 20 or 30 kilograms on your back whilst lunging? Welcome to workout station number seven. Primarily targets the thigh and glute muscles, this one is a burner…
Station 8 - Wall Balls
100 Wall Balls
The final station… Wall Balls. With the finish line in sight, it’s time to finish your race in style