Was ist Hyrox?
Hyrox is a versatile competition that challenges the limits of endurance and strength. In this competition, participants compete in a series of eight predetermined exercises. Athletes must run 1 kilometer between each of the eight exercises
The goal is to complete the combination of distance and exercises in the shortest possible time, which requires a balance of strategic planning, endurance and physical strength.
Hyrox Equipment
Whether you want to complete a Hyrox for the first time or you are already an old hand, we have summarized the relevant products for you here.
Hyrox kennenlernen
Damit du einen ersten Einblick in die Welt des Hyrox erhälst, geben wir dir einige Workouts, welche du selbst ausprobieren oder anpassen kannst.
Workout 1:
5 Runden
500m Row
30s Pause
-- -- --
4 Runden
25 Wallballs
60s Pause
-- -- --
4 Runden
1min Farmers Carry
60s Pause
Workout 2:
For time:
2000m Run
-- -- --
80 - 60 -40
Sandbag Lunges
Single Leg Deadlifts
Mountain Climbers
-- -- --
2000 Run
Workout 3:
Alle 4min - 4 Sets
250m Row
10 Push ups
10 Wallballs
10 Burpees
10 Jumping Squats
Hyrox Workouts
Falls du dir deiner Sache schon sicher bist, haben wir hier noch ein paar standardisierte Hyrox Workouts für dich!
WYCK
For Time:
400m Run
20 Burpees
600m Run
40 Wall Ball Shots (20/14 lb)
800m Run
60 Sandbag Lunges (60/40 lb)
1000m Run
60 Sandbag Lunges (60/40 lb)
800m Run
40 Wall Ball Shots (20/14 lb)
600m Run
20 Burpees
400m Run
COOPER
10 Rounds For time:
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups
TELLISKIVI
For time:
Buy-In: 1000m Run
-- -- --
Then, AMRAP in 35 minutes:
5 Burpees
10 Wall Ball Shots (20/14 lb)
15 calorie Row
20 Sandbag Lunges (60/40 lb)
25 Sit-Ups
30m Farmer's Carry (2x50/35 lb)
-- -- --
Cash-Out: 1000m Run
BORDESLEY
For Time:
400m Row
30 Wall Ball Shots (20/14 lb)
400m Run
30 Burpees
400m Row
30 Sandbag Lunges (60/40 lb)
400m Run
30 Hand Release Push-Ups
400m Row
100m Farmer's Carry (2x50/35 lb)
400m Run
100 Sit-Ups
Nicht sicher welche Division?
If you want to register for a Hyrox, you will have to decide on a division. This depends on your performance.
How to find your category:
1. Take the "PFT" test
1000m Run (outdoors or on a treadmill with a 2% incline)
50 Burpee Broad Jumps (90 cm)
100 Stationary Lunges (Fully extended hips & knees)
100 Wallballs (6kg Men / 4 kg Women)
2. Finde deine Division
15 – 25 minutes – HYROX PRO
25 – 35 minutes – HYROX Single
30 – 45 minutes – HYROX Doubles
