5 AMRAPs, 2 MIN REST BETWEEN EACH
01
AMRAP 1: Run + Sled Push
Singles: Run 200m + Sled Push 25m
Doubles: Run 400m + Sled Push 50m
02
AMRAP 2: Ski Erg + Devil's Press
Singles: Ski Erg 200m + Devil's Press ×10
Doubles: Ski Erg 400m + Devil's Press ×20
03
AMRAP 3: Max Run
Single & Doubles: Max Distance
04
AMRAP 4: Row + Reverse Lunges
Singles: Row 200m + Reverse Lunges ×20
Doubles: Row 400m + Reverse Lunges ×40
05
AMRAP 5: Assault Bike + Wall Balls
Singles: Assault Bike 20 cal + Wall Balls ×20
Doubles: Assault Bike 20 cal + Wall Balls ×60
WHAT IS THE HYROX WEEKENDER?
GymNation is bringing two days of non-stop HYROX competition to our HYROX Performance Center in Al Quoz, an open event where Singles and Doubles athletes go head-to-head across 5 high-intensity AMRAPs.
Whether you're a seasoned HYROX competitor or ready to test yourself for the first time, this is your weekend to compete.
AED 30,000 in cash prizes up for grabs across 5 categories.
Are you ready?
Register now and show up. #OURSPORTISHYROX
THE WORKOUT
AMRAP 1: Run + Sled Push
Singles (5 mins): Run 200m + Sled Push 25m
Doubles (8 mins): Run 400m + Sled Push 50m
AMRAP 2: Ski Erg + Devil's Press
Singles (5 mins): Ski Erg 200m + Devil's Press ×10
Doubles (8 mins): Ski Erg 400m + Devil's Press ×20
AMRAP 3: Max Run
Singles (5 mins): Max Distance
Doubles (8 mins): Max Distance
AMRAP 4: Row + Back Stepping Lunges
Singles (5 mins): Row 200m + Back Stepping Lunges ×20
Doubles (8 mins): Row 400m + Back Stepping Lunges ×40
AMRAP 5: Assault Bike + Wall Balls
Singles (5 mins): Assault Bike 20 cal + Wall Balls ×20
Doubles (8 mins): Assault Bike 20 cal + Wall Balls ×60
Weights are determined by your category. Here's a full breakdown:
Sled: 100kg Women / 150kg Men
Devil's Press: 10kg DB Women / 15kg DB Men
Reverse Lunges: 10kg SB Women / 20kg SB
Men Wall Balls: 4kg Women / 6kg Men
If you are competing in Mixed Doubles, each athlete lifts their respective gender weight throughout.
THE SCHEDULE
DAY 1: SATURDAY 13 JUNE
Singles: 11:00 AM – 1:14 PM
Doubles: 2:30 PM – 5:00 PM
DAY 2: SUNDAY 14 JUNE
Singles: 9:00 AM – 11:00 AM
Doubles: 12:00 PM – 2:00 PM
Podium Party: 3:00 PM – 4:00 PM
SCORING
For each AMRAP, you will be awarded points based on your ranking within the entire singles or doubles division.
The goal is to accumulate the lowest total points by the end of the event.
For example, if you finish 1st in the Ski Erg AMRAP, you will receive 1 point. The higher your rank, the fewer points you earn, and the athlete or team with the lowest overall points total wins.
In case of a tie, the winner will be decided by the total distance accumulated across the run, ski, and row AMRAPs.
What is the HYROX Weekender?
The HYROX Weekender is a two-day HYROX competition hosted at GymNation's HYROX Performance Center in Al Quoz. Singles and Doubles athletes compete across 5 high-intensity AMRAPs for a share of AED 30,000 in cash prizes. Whether you're a seasoned competitor or testing yourself for the first time, this event is open to all levels. For any questions contact events@gymnation.com
Is this an official HYROX race?
The HYROX Weekender is a GymNation-hosted competition inspired by official HYROX training. It is not an official HYROX race. For information on official HYROX races visit the HYROX website. For any questions contact events@gymnation.com
What fitness level do I need?
The HYROX Weekender is designed for a range of fitness levels. You should be comfortable with functional training, running, and strength exercises. Please consult your doctor before taking part, especially if you have any medical conditions. For any questions contact events@gymnation.com
What are the age requirements?
Participants must be aged 16 or over on the day of the event. For any questions contact events@gymnation.com
Where is the location?
GymNation Al Quoz HYROX Performance Center, Al Quoz, Dubai.
Find the location on Google Maps here.
Parking at the venue basement is free for the first 2 hours, after which charges apply. Spaces are limited, so RTA parking nearby is a good option.
The closest metro stations are Onpassive and Equiti, a short cab ride from the venue. For any questions contact events@gymnation.com
Where do I go when I arrive at the venue?
Head to the reception at the GymNation Al Quoz HYROX Performance Center and our team will check you in. For any questions contact events@gymnation.com
Can I take part in the singles and doubles division?
Yes but you will need to register separately for each category. For any questions contact events@gymnation.com
How do I choose my time slot/more info on time slots.
You can select your wave time on the registration page. Slots are available on a first-come-first-served basis and will sell out. For any questions contact events@gymnation.com
What if I can't make my time slot?
All registrations are non-refundable. If you need to transfer your registration to another person or change your slot, please email events@gymnation.com before 31st May.
How does scoring work?
Each station will be assigned a judge at the start of the workout. For each AMRAP, you will be awarded points based on your ranking within your division. The goal is to accumulate the highest total score across all 5 AMRAPs. In case of a tie, the winner will be decided by total distance accumulated across the run, ski, and row stations. For any questions contact events@gymnation.com
When will I find out my ranking?
Results will be available on race day.
The Podium Party takes place on Sunday 14 June from 3:00 PM – 4:00 PM.
For any questions contact events@gymnation.com
What are the prizes?
AED 30,000 total across 5 categories. Per category: 1st: AED 3,000 | 2nd: AED 2,000 | 3rd: AED 1,000
Can my friends and family come and watch?
Absolutely, spectators are welcome at GymNation Al Quoz. For any questions contact events@gymnation.com
What do I need to bring?
Valid ID, comfortable workout gear, training shoes suitable for running and functional training, a water bottle, and a towel. For any questions contact events@gymnation.com.
Where can I leave my belongings?
You are welcome to use the GymNation lockers in the changing rooms. Please bring or purchase a padlock - available from the vending machines inside the gym. For any questions contact events@gymnation.com
Are there showers on site?
GymNation Al Quoz has full changing and shower facilities available. For any questions contact events@gymnation.com
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