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How To Do Hyrox Exercises?


Hyrox exercises are a combination of functional training and endurance workouts designed to challenge your cardiovascular fitness, strength, and overall athletic ability. Here are some general guidelines on how to do Hyrox exercises:

Understand The Concept

Hyrox is a fitness competition that consists of eight different exercises performed in a specific order. The exercises include a combination of running, rowing, and functional movements such as burpees, kettlebell swings, lunges, and sled pushes.

Warm Up

Prior to starting any exercise, it’s essential to warm up your body to prevent injuries. Perform dynamic stretches, light jogging, and mobility exercises to prepare your muscles and joints for the workout.

Practice The Individual Exercises

Familiarize yourself with the specific exercises included in Hyrox. Make sure you understand the proper form and technique for each movement to maximize your performance and reduce the risk of injury. If you’re not familiar with any particular exercise, seek guidance from a qualified trainer or coach.

Create A Training plan

Develop a structured training plan that includes a combination of cardiovascular training, strength workouts, and functional exercises. Incorporate exercises that mimic the movements involved in Hyrox, such as running, rowing, burpees, kettlebell swings, lunges, and sled pushes. Gradually increase the intensity and duration of your workouts over time.

Train For Endurance

Since Hyrox is an endurance-based competition, it’s crucial to build your cardiovascular fitness. Include regular running or cycling sessions in your training routine to improve your stamina and endurance. Perform longer distance runs or intervals to simulate the demands of the competition.

Strength And Resistance Training

Hyrox also requires strength and muscular endurance. Incorporate strength training exercises such as squats, deadlifts, lunges, kettlebell swings, and medicine ball exercises into your routine. Focus on developing strength in your lower body, core, and upper body to enhance overall performance.

Practice Transitions

Hyrox involves transitioning between exercises quickly. Practice moving smoothly from one exercise to another to improve your efficiency. Work on your ability to recover and adapt to different movements to maintain a steady pace throughout the competition.

Monitor Your Progress

Keep track of your training sessions, timings, and improvements. This will help you identify areas that need improvement and track your progress over time.

Rest And Recovery

Allow your body sufficient time to recover between training sessions. Hyrox workouts can be intense, so it’s essential to prioritize rest, sleep, and proper nutrition to aid in muscle recovery

8 Different Types Of Hyrox Exercises


Hyrox involves a significant amount of running, usually performed on a track or designated course. Participants may have to run specific distances or complete a certain number of laps.

2.Box Jumps

Box jumps involve jumping onto a raised platform, such as a sturdy box or step. Participants need to jump up with both feet and land softly on the box before stepping back down.

3.Wall Balls

Wall balls involve throwing a medicine ball against a wall and catching it on the rebound. This exercise primarily targets the legs, core, and shoulders. Participants may have to perform a specific number of wall balls within a given time frame.

4.Sandbag Carries

Sandbag carries require participants to lift and carry a heavy sandbag for a designated distance. This exercise challenges grip strength, core stability, and overall muscular endurance.

5.Kettlebell Swings

Kettlebell swings involve swinging a kettlebell between the legs and up to shoulder height using a hip thrusting motion. This exercise targets the posterior chain muscles, including the glutes, hamstrings, and lower back.

6.Battle Ropes

Battle ropes are thick, heavy ropes that participants wave, whip, or slam to create a challenging resistance workout. Battle rope exercises engage the upper body, core, and cardiovascular system.

7.Air Bike

The air bike is a stationary exercise bike with handles that move back and forth as you pedal. It provides both upper and lower body resistance, making it an effective cardiovascular and muscular workout.


Pull-ups require participants to lift their bodies upward by gripping a bar with an overhand grip. This exercise primarily targets the muscles of the back, arms, and shoulders.

Key Takeaway

Remember, it’s essential to consult with a qualified fitness professional before starting any new exercise program, especially one as intense as Hyrox. They can provide personalized guidance and ensure that you’re training safely and effectively.

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