Highrocks classes are growing everywhere, and there are some big Highrocks races planned in various US cities this year. I (I say this with some trepidation) signed up for one of them. So here’s what Hyrox is, why people love it, and what to expect if you decide to try it. Finally I will discuss some common questions people have.
The Origins of Hyrox (And What Does “Hyrox” Mean)
Herox is a young game, and it was started by a company that owns the trademark on the name. In this way it is somewhat like CrossFit, which is also a trademarked name for a specific company, not just a term for a style of working out.
It has been said that Hyrox is short for “Hybrid Rockstar”, as “hybrid” is a term that athletes often use when they feel they are neither an endurance athlete nor a strength athlete, but something in between. The company has not confirmed this theory. according to reporting From hybrid fitness media, the company’s founders originally wanted the name “curox”, from the Latin verb runWhich refers to running. even in those days They were referring to the athletes as “rockstars”, so the theory is at least half true. The company adopted the name Herox after a trademark dispute with another company and held its first race. At a trade fair in Leipzig, Germany in 2018.
Heroux has structured competitions
You don’t need to compete to enjoy Highrox classes or training programs, but the centerpiece of Highrox training is the Highrox race (much like the centerpiece of marathon training is the marathon).
Unlike CrossFit competitions, which can include anything in any format, Hyrox’s competitions always follow the same predictable format. This means, like running a marathon, you can compare your time in a Hyrox race to the times of others. The race consists of eight 1-kilometre races (adding up to about 5 miles) with stations in between. Here is the order:
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Run 1km, then 1000m on a ski erg (a machine where you pull two cords downwards towards the ground, in a motion reminiscent of using ski poles)
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1km run, then 50m sled push
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Run 1 km, then pull the sled 50 meters. You stand at one end of the lane, and pull the sled toward you with a long rope.
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1km run, then 80m burpee broad jump
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1km run, then 1000m on the rowing machine
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1km run, then 200m farmer carry (carrying a kettlebell in both hands)
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1 kilometer run, then 100 meter run with a sand bag on your back
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1km run, then 100 wall balls (where you sit and then throw a ball upward towards a target on the wall)
Elite Hyrox athletes can do all this in about an hour. The average experienced competitor takes about 90 minutes, and beginners are obviously a little slower. The weight of kettlebells, sandbags and wall balls depends on what division you are competing in (men’s or women’s, pro or open, doubles or singles).
There’s a couple format, which I’ll do (with my fellow Lifehacker author Meredith Dietz). In doubles, both team members will have to stay together the whole time. This means that we run together, at the same speed. But when we reach stations, one person works while the other rests. For example, we’ll take turns pushing the sled, and while I’m pushing, Meredith will be walking behind me.
There is also a relay format for teams of four. The relay consists of eight legs, each consisting of a run and the next station. Teams can distribute the legs among their members as they wish. You’ll notice that in relays, like doubles, there is no way to escape the race.
Hyrox workouts are easy to start
Hyrocks events are hard work, but skill-wise they aren’t too difficult. You won’t see barbell snatches like in Olympic lifting, or handstands like in the CrossFit Games. For this reason, it is relatively beginner-friendly.
These events also give competitors a mix of strength and endurance work, skewed toward endurance. Running is obviously an endurance sport, and while the eight stations use more strength and power, you still have to do a lot of reps in a row, so it’s important to pace yourself.
Herox classes and communities are emerging everywhere
Part of the fun of Hyrox is training for it with others, or so I’ve heard. While you can train for a marathon on your own, training for a Highrocks race means you need a rowing machine, a ski erg, and access to a wall with a suitable wall ball target – most of which are hard to find outside of gyms geared toward those events. (That said, most CrossFit gyms and many commercial gyms can provide these things.)
Herox has one Locator on its website To find gyms that offer Hyrox-branded classes. Also consider checking with gyms and fitness clubs to see if they offer classes that cover the same activities as Hyrocks, but not under that name. Search for terms like “hybrid fitness” or “fitness racing.”
How is Hyrox different from CrossFit?
Hyrox uses less activity and exercise, and focuses on endurance (both aerobic endurance and muscular endurance). There are only eight stations in the Highrocks race, so there are only eight activities to know about (nine if you include the race). CrossFit, in contrast, uses a wide variety of movements. You won’t see any barbells or any gymnastics moves in HighRocks classes, nor will you see handstand walks or air bikes.
Crossfit movements you will do No Hyrox View includes:
What do you think so far?
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Anything with a barbell, including snatches, squats, or deadlifts
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Gymnastic activities like pull-ups and muscle-ups
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Hand walking and hand push-ups
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Anything bike related, like air bike sprints
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Box jumps, or anything using a box
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Anything done for maximum weight, such as 1RM squats
Movements shared between CrossFit and HyRox include:
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run
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Rowing Machine and Ski Erg
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Pushing and pulling the sled (Hyrox sleds are always pulled from a stable, standing position)
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farmer’s cart
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Burpees
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lungs
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wall balls
I can’t think of any such highrocks activity No Stay at home for CrossFit class. Another difference is how long you are expected to work in a workout (or, to put it in exercise science terms, which energy system you are training).
Herox emphasizes endurance, as the races are long (90 minutes on average). CrossFit events and classes feature short challenges, often with a time limit of 20 minutes or less. CrossFit also emphasizes strength, sometimes asking athletes to find the heaviest weight they can lift, or perform multiple repetitions of a strength-based exercise such as muscle-ups. Hyrox focuses on building stamina rather than testing your raw strength.
Is Hyrox harder than CrossFit?
Both are difficult from the point of view of physical exertion. Heroux is easier to learn, and thus more accessible to beginners. Crossfitters can spend months or years learning movements like snatches and muscle-ups. But Hierox movements are all things a relatively fit newbie can do on his first day. Working on your technique will help, but you don’t need to be a master of rowing to be able to get on the rower and rack up the numbers on the screen.
Is Hyrox the new name for CrossFit?
As we saw above, no. Hyrox and CrossFit are each their own brands, with different types of competitions and different training preferences. That said, a lot of people who were into CrossFit have moved on, and many have moved to Heroics. Herox competitions provide something structured and specific for people to train, while also valuing “hybrid” qualities such as good stamina and strength.
What’s in Hyrox Workout?
If you go to the gym for a HiRocks workout, be prepared to work hard but increase your speed. These exercises may not be the exact exercises used in Hyrox Race Stations, but they will be generally similar. For example, if you don’t have room for a burpee broad jump, you can do burpees in place, or devil’s presses (burpees with dumbbells). The structure of the class ranges from gym to gym, and may include timed work and rest intervals, circuits or partner workouts. If the goal of the workout is to build strength, you can work with heavier weights than competitors.
Some gyms may offer Heroux “SIM” or “Half SIM”. SIM is short for simulation, meaning the workout should mimic part of a Hyrox race. You can do a workout that mimics the first half of a race or the last half of a race; Or you can do something that reduces everything a bit: a 500-meter run, a 500 ski erg, and so on.
Highrocks training programs typically include hybrid workouts like the ones I’ve described, And some amount of strength training, And Running a lot. Running is half of the race, and running builds cardio fitness which helps your endurance for the entire race.
