Hyrox Exercises

Hyrox is a fitness competition that combines running with various functional exercises , offering an excellent challenge for athletes of all levels. The event is structured around eight exercise stations, each with a 1-kilometer run between each station .

If you want to train for the Hyrox or simply improve your endurance and strength, here's the full list of exercises included in the competition:

Hyrox Exercises

1. SkiErg

• Simulates the movement of cross-country skiing.
• Works your core, arms and upper body.
• It requires coordination and endurance.

2. Sled Push

• It involves pushing a loaded sled over a distance.
• Works leg and core strength.
• It is necessary to control power and resistance.

3. Sled Pull

• It requires pulling a sled using ropes.
• Strengthens the upper body and core.
• Tests the strength of your arms and back.

4. Burpee Broad Jumps

• Combine burpees with forward jumps.
• It works on explosiveness, strength and cardiovascular endurance.
• It requires technique to optimize energy.

5. Rowing

• Tests cardiovascular and muscular endurance.
• Works legs, core and arms.
• It is important to maintain a controlled pace.

6. Farmers Carry

• Requires carrying heavy weights over a certain distance.
• Works grip strength, core and endurance.
• It is essential to maintain good posture.

7. Sandbag Lunges

• Perform lunges while carrying a sandbag on your shoulders.
• Strengthens legs, glutes and core.
• It requires balance and endurance.

8. Wall Balls

• Throwing a medicine ball against the wall and squatting.
• Works explosive strength and muscular endurance.
• It is important to coordinate breathing and movement.

Conclusion

Hyrox is an excellent challenge for those who want to test their physical capacity functionally. These exercises help develop strength, endurance, and power , preparing you for a competition or simply improving your training performance. Try incorporating these exercises into your routine and challenge yourself to the max!