About Race

The World Series of Fitness racing

The World Series of Fitness racing

The Hyrox race is the same all around the world, and competitors are tested in every facet of athletic performance inside impressive indoor racecourses, starting with a 1km run, followed by 1 natural fitness movement, repeating 8 times.

Race Format

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The first HYROX workout is 1000 meters on the Ski Erg. The Ski Erg mainly targets the arm, shoulder, and core muscles. However, when done properly the muscles of the lower body are involved in the movement as well, making the Ski Erg a full body exercise.

Workout number two is the Sled Push. Don’t come unprepared… the Sled Push is something you should’ve tried at least once before your race, and be sure to get a pair of shoes with some grip! Here you need the muscles of the lower body, especially the anterior thigh muscles. In addition, the entire posterior chain and core muscles are involved.

The next one is 50 meters on the Sled Pull. Get ready to use your glutes, biceps, and back as well as the entire trunk.

Created in 1939, this full body workout is loved and hated at the same time. If you’re new to HYROX you might have a hard time with Burpees, however most of our athletes would now consider this one of their favorite exercises. 

Workout number 5 is the second Ergometer in the competition. 1000 meters on the Concept2 rower marks the beginning of the second half of the HYROX workouts. 

For the Farmers Carry you need to work your upper back muscles (trapezius), the entire core muscles and of course the forearms/hands (grip strength). An easy exercise you can practice on your weekly shopping run. 

10, 20 or 30 kilograms on your back whilst lunging? Yes, welcome to workout number 7. The lunge primarily targets the thigh and glute muscles. 

Test

Hyrox Divisions

female HYROX athlete pulling the Sled

Open – take on the standard HYROX for a challenging but achievable race for everyone

Pro Athlete pushing the HYROX sled

Individual Pro – for the experienced racer, heavier weights make for a more challenging experience

Doubles Athletes finishing the HYROX race

Doubles – find a partner and take on the challenge as a pair, running together but splitting the workload of the exercises.

Relay Team finishing the HYROX race

Relay Teams – perfect for gyms, corporates, and friends, split the work up between 4 people for the fastest and most accessible version of the race.

Weights, Distances and Repetitions

Individual

Start

  • 1 km Run
  • 1000m SkiErg
  • 1km Run
  • 2x25m Sled Push (75kg)
  • 1km Run
  • 2x25m Sled Pull (50kg)
  • 1km Run
  • 80m Burpee Broad Jump
  • 1km Run
  • 1000m Rowing
  • 1km Run
  • 200m Kettle Bells Farmers Carry (16kg)
  • 1km Run
  • 100m Sandbag Lunges (10kg)
  • 1km Run
  • 75x Wall Balls (4kg)

Finish

Start

  • 1 km Run
  • 1000m SkiErg
  • 1km Run
  • 2x25m Sled Push (125kg)
  • 1km Run
  • 2x25m Sled Pull (75kg)
  • 1km Run
  • 80m Burpee Broad Jump
  • 1km Run
  • 1000m Rowing
  • 1km Run
  • 200m Kettle Bells Farmers Carry (24kg)
  • 1km Run
  • 100m Sandbag Lunges (20kg)
  • 1km Run
  • 100x Wall Balls (6kg)

Finish

Start

  • 1 km Run
  • 1000m SkiErg
  • 1km Run
  • 2x25m Sled Push (125kg)
  • 1km Run
  • 2x25m Sled Pull (75kg)
  • 1km Run
  • 80m Burpee Broad Jump
  • 1km Run
  • 1000m Rowing
  • 1km Run
  • 200m Kettle Bells Farmers Carry (24kg)
  • 1km Run
  • 100m Sandbag Lunges (20kg)
  • 1km Run
  • 100x Wall Balls (6kg)

Finish

Start

  • 1 km Run
  • 1000m SkiErg
  • 1km Run
  • 2x25m Sled Push (175kg)
  • 1km Run
  • 2x25m Sled Pull (125kg)
  • 1km Run
  • 80m Burpee Broad Jump
  • 1km Run
  • 1000m Rowing
  • 1km Run
  • 200m Kettle Bells Farmers Carry (32kg)
  • 1km Run
  • 100m Sandbag Lunges (30kg)
  • 1km Run
  • 100x Wall Balls (9kg)

Finish

Doubles

Start

  • 1 km Run
  • 1000m SkiErg
  • 1km Run
  • 2x25m Sled Push (75kg)
  • 1km Run
  • 2x25m Sled Pull (50kg)
  • 1km Run
  • 80m Burpee Broad Jump
  • 1km Run
  • 1000m Rowing
  • 1km Run
  • 200m Kettle Bells Farmers Carry (16kg)
  • 1km Run
  • 100m Sandbag Lunges (10kg)
  • 1km Run
  • 75x Wall Balls (4kg)

Finish

Start

  • 1 km Run
  • 1000m SkiErg
  • 1km Run
  • 2x25m Sled Push (125kg)
  • 1km Run
  • 2x25m Sled Pull (75kg)
  • 1km Run
  • 80m Burpee Broad Jump
  • 1km Run
  • 1000m Rowing
  • 1km Run
  • 200m Kettle Bells Farmers Carry (24kg)
  • 1km Run
  • 100m Sandbag Lunges (20kg)
  • 1km Run
  • 100x Wall Balls (6kg)

Finish

Start

  • 1 km Run
  • 1000m SkiErg
  • 1km Run
  • 2x25m Sled Push (125kg)
  • 1km Run
  • 2x25m Sled Pull (75kg)
  • 1km Run
  • 80m Burpee Broad Jump
  • 1km Run
  • 1000m Rowing
  • 1km Run
  • 200m Kettle Bells Farmers Carry (24kg)
  • 1km Run
  • 100m Sandbag Lunges (20kg)
  • 1km Run
  • 100x Wall Balls (6kg)

Finish

Relay

Start

  • 1 km Run
  • 1000m SkiErg
  • 1km Run
  • 2x25m Sled Push (75kg)
  • 1km Run
  • 2x25m Sled Pull (50kg)
  • 1km Run
  • 80m Burpee Broad Jump
  • 1km Run
  • 1000m Rowing
  • 1km Run
  • 200m Kettle Bells Farmers Carry (16kg)
  • 1km Run
  • 100m Sandbag Lunges (10kg)
  • 1km Run
  • 75x Wall Balls (4kg)

Finish

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