Hyrox: The New Fitness Trend Explained

A few years ago, if you came across someone passionate about being strong and fast, calling themselves a “hybrid athlete,” or spending time on the rower and doing wall balls, they were probably into CrossFit or a functional fitness gym.

But now, these enthusiasts are likely obsessed with Hyrox—a fast-growing sport that’s taken the fitness world by storm.

Whether your gym has started hosting Hyrox classes or you’ve spotted the sport in trending fitness discussions, here’s everything you need to know about Hyrox, its origins, and why it’s gaining such momentum.

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What Is Hyrox?

Hyrox is more than just a workout—it's a full-fledged competitive sport launched by a trademark-holding company.

Similar to CrossFit, which operates both as a branded workout system and a competition, Hyrox has carved out its own space in the hybrid athlete world.

The term “hybrid” generally refers to athletes whose training blends endurance and strength, positioning them as neither strictly runners nor weightlifters but something in between.

Rumor has it, the name Hyrox stands for “hybrid rockstar,” underscoring the all-around athleticism the sport promotes. While this hasn’t been confirmed by the company, it’s clear that Hyrox is centered on celebrating this hybrid mix.

Origins of the Sport

Hyrox began in 2018, with its debut race held at a trade fair in Leipzig, Germany. Early on, the company considered calling it “CuRox” based on the Latin word “currere” (to run).

However, following a trademark dispute, the name “Hyrox” was adopted. Regardless of its name evolution, the brand has always aimed to highlight its athletes as “Roxstars.”

Today, Hyrox has grown rapidly, with competitions and training programs expanding across the globe.

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Breaking Down a Hyrox Competition

One of Hyrox’s biggest draws is its predictable and structured race format. Unlike CrossFit competitions, which can feature random challenges, every Hyrox participant completes the same sequence of events.

It’s much like running a marathon—you can compete against your own time or compare it to others on the leaderboard.

The full Hyrox competition consists of eight 1-kilometer runs interspersed with workout stations. Here’s how it plays out:

1. 1 km run, followed by 1,000 meters on a ski erg, where you pull cords downward in a skiing motion.
   
   
2. 1 km run, then a 50-meter sled push.
   
   
3. 1 km run, followed by a 50-meter sled pull.
   
   
4. 1 km run, then 80 meters of burpee broad jumps.
   
   
5. 1 km run, followed by a 1,000-meter rowing machine session.
   
   
6. 1 km run, then a 200-meter farmer’s carry with kettlebells in both hands.
   
   
7. 1 km run, followed by 100 meters of lunges with a sandbag on your back.
   
   
8. 1 km run, finishing with 100 wall balls, where you squat and throw a ball toward a target on the wall.
   
   

Elite-level athletes can finish this grueling sequence in about an hour, while experienced competitors average 90 minutes. Beginners, of course, take a bit longer—and that’s perfectly fine!

The weights for each section vary by division (men’s or women’s, pro or open), and there are options for doubles and relay teams as well.

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Why Athletes Love Hyrox

Hyrox has gained a reputation for being intense yet accessible. Unlike other fitness competitions that require advanced skills—like Olympic lifting or handstand walking—Hyrox focuses on fundamental movements.

This makes it a great entry point for beginners while still offering a significant challenge for seasoned athletes.

Its structured race format and predictable challenges also appeal to people who value measurable progress. You know exactly what to train for and can easily track your improvements over time.

The simplicity yet intensity of the sport makes it an exciting fitness trend for a wide variety of athletes.

How to Get Started

Hyrox classes and programs are popping up at gyms worldwide, and training for the sport doesn’t require specialized skills or fancy gear.

If your local gym doesn’t offer Hyrox sessions, you can start practicing the race components on your own.

Many common gym machines, like the ski erg, rower, and weights, are already part of Hyrox workouts.

For those ready to take things further, consider signing up for an actual Hyrox event. It’s a fantastic way to test your limits, meet like-minded fitness fans, and discover just how much of a hybrid rockstar you really are.

Whether you’re an endurance junkie or a strength buff—or somewhere in between—Hyrox offers a fresh way to challenge yourself and push your fitness to the next level.

Source: lifehacker

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.