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What is Hyrox?

In the run up to Hyrox London 2024 we’re having a closer look at this fitness phenomenon sweeping social media.


What is Hyrox?

Hyrox is a CrossFit competition that combines 8 kilometre-long runs with 8 functional exercises. It is aimed at professional athletes and amateur fitness enthusiasts with over 40events across the world in 2023. You can compete individually or as a pair, splitting the exercises between you but running together.



What’s involved?

8 x 1k runs (depending on the event space this might be more than one lap so remember to keep count!) In between each of these you have 8 functional exercises including:

  • skiERG

  • Sled Push

  • Sled Pull

  • Burpee Broad Jumps

  • Rower

  • Farmers Cary

  • Sandbag lunges

  • Wall Balls 


Depending on the category you compete in, the number of reps and the weight will differ.

As with all exercise, its important to use the correct technique to prevent injury. Hyrox have judges on each station to ensure all reps are complete to the full range of motion or you risk being "no-repped". When you've you 100 wall balls left at the end of the competition the last thing you want is to have to do an extra 10!


For competition specific training here are some techniques to remember.

  • When completing the sandbag lunges your back knee must touch the floor to count as a rep

  • For the 2024-25 season, you can now adjust the damper on the skiERG or rowERG whenever or as many times as needed

  • On your sled pulls and pushes, the entire sled must be behind the line before you start and you may not cross into other lanes

  • You cannot take any steps in between your burpees, only jumps!

  • During the squat phase of the wall ball movement, your hips must come lower than your knees for the rep to count



Why has Hyrox become so popular?

With Hybrid training becoming ever more popular, Hyrox provides a unique blend of competition styles allowing competitors to test their strength, stamina and sped all at once. It is not for the faint-hearted but with its variety of exercise styles it’s attracts many gym goers, especially as you can compete with a mate.


Why add Hyrox-style exercises into your next workout?

Hyrox training provides you with a mix of strength and cardio so whether you’re training to run faster or lift more combining both types of training gives you the best of both. 


Want some inspiration? Try this Hyrox inspired workout



Remember to start and end your sessions with some dynamic stretching get your body warmed-up and cooled-down safely.


New to training or running? Start out with shorter runs and lower weight while you learn the movements and increase them as you build strength and stamina.


Hyrox comes to London for the 2024 competition 29 Nov - 1 Dec. We'll be posting more Hyrox specific content and workouts in the run up to it, so keep an eye on our next blog posts and our socials @_officialimperium.


For more Information, official rules or to find an event or training class near you, go to https://hyrox.com. 

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