Now That I've Started HYROX, Here's What I Think

TL;DR

HYROX-style training is a predictable, endurance-focused complement to running and lifting that the speaker has been enjoying two to three times per week. A competition uses eight sets, each pairing a 1K run with a functional movement, while training sessions can last 40 minutes to over an hour. Read on for the workout structure, CrossFit comparison, sample movements, weekly schedule, and team benefits.

Transcript

I've recently started adding on hierck circuit training workouts throughout the week I've wanted to just switch things up a little bit add something different in spice up the workouts and one of our guys here who works in the warehouse on the Ops Team Simon started talking me into doing some of these hrock workouts with them and hrock is this event... Read More

Key Insights

• HYROX is a structured workout competition originating from the UK, combining running and functional movements, now gaining popularity in the US.
• Each HYROX competition consists of eight sets, each including a 1K run paired with a functional movement, promoting consistency in training.
• Unlike CrossFit, HYROX workouts are predictable, allowing participants to know and train for specific exercises in advance.
• HYROX workouts emphasize aerobic conditioning over technical skills, making them accessible to those less inclined towards Olympic weightlifting.
• The workouts are longer, typically lasting 40 minutes to over an hour, promoting endurance and cardiovascular benefits.
• Integrating HYROX workouts with traditional strength training and running can enhance overall fitness and build a robust aerobic base.
• Participating in HYROX workouts fosters team camaraderie and allows for competitive yet supportive group exercise environments.
• The workouts have necessitated additional equipment purchases, like sleds and ski ergs, indicating their growing popularity and demand.

Questions & Answers

Q: What does the speaker think of HYROX after starting it?

He has been enjoying HYROX-style workouts multiple times per week because they favor aerobic conditioning, require less technical skill, and complement his running and lifting. He also likes their predictable structure, extended duration, and ability to bring teammates together.

Q: What is the structure of a HYROX competition?

A HYROX competition consists of eight sets, and each set combines a 1K run with a functional movement. The workout remains the same across major competitions, Regionals, and the World Championships, so athletes know what they are training toward.

Q: Which movements are included in HYROX-style workouts?

The speaker names skiing, rowing, wall balls, lunges, sled pushes, sled pulls, and broad burpee jumps. These movements can be combined with running across multiple rounds to build a strong conditioning base and engine.

Q: How does HYROX differ from CrossFit for the speaker?

He describes HYROX as predictable and less dependent on technical skills because it does not involve Olympic weightlifting. In contrast, he found CrossFit unpredictable and disliked the Olympic lifting, skill, and mobility demands.

Q: How long are HYROX-style workouts compared with CrossFit circuits?

The HYROX-style workouts he describes can last 40 minutes, an hour, or sometimes more than an hour. The CrossFit circuits he previously did could run from about 3 to 12 minutes.

Q: How often does the speaker add HYROX workouts to his training?

He adds two to three larger HYROX-style workouts to his weekly program. Running and lifting remain the foundation of his training, with the circuits serving as an additional conditioning component.

Q: How does he combine strength training with a HYROX-style workout?

For a lower-body session, he plans about 30 minutes of strength work followed by a roughly 40-minute lower-body HYROX circuit. The strength portion may include leg extensions, leg curls, barbell squats, and leg press or hack squats, followed by movements such as skiing, rowing, wall balls, lunges, and sled pushes.

Q: How have HYROX-style workouts affected training at the BPN gym?

Team members can complete the same whiteboard workout together, creating a competitive but supportive environment and building camaraderie. Groups of four or five may train simultaneously, and the gym has purchased more sleds, ski ergs, rowers, and wall balls to support the workouts.

Summary & Key Takeaways

• HYROX workouts combine running with functional movements, offering a predictable and consistent training structure. Originating in the UK, these workouts are gaining traction in the US for their focus on aerobic conditioning. Unlike CrossFit, they require less technical skill, making them accessible to a broader audience.

• The workouts consist of eight sets, each including a 1K run and a functional movement, lasting 40 minutes to over an hour. This structure promotes endurance and cardiovascular benefits, complementing traditional strength training and running routines. The predictable nature allows for targeted training and preparation.

• HYROX workouts encourage team camaraderie, with participants often engaging in group sessions that foster a competitive yet supportive environment. The growing popularity of these workouts has led to increased equipment purchases, highlighting their demand and the community aspect they bring to fitness routines.