HYROX Competitions: A Comprehensive Guide

HYROX competitions are dynamic and inclusive fitness races that have garnered global popularity. Tailored to assess strength and endurance, HYROX competitions are open to athletes of all levels, from novices to experienced professionals. The event revolves around functional movements that are easily adaptable, ensuring that everyone can take part and push their limits.

HYROX Movements and Weights

In HYROX competitions, there are eight different exercises, each with specific weights and standards designed to test various aspects of fitness, including cardiovascular endurance, strength, and muscular endurance. Specifically, here’s a breakdown of the movements and weights for the different categories:

1. SkiErg: Participants typically start with a 1,000-meter SkiErg.

2. Sled Push: The weight varies by category, but for men, it’s generally around 165 kg (363 lbs), and for women, it’s around 105 kg (231 lbs).

3. Sled Pull: This is similar to the sled push, with men pulling approximately 105 kg (231 lbs) and women pulling 70 kg (154 lbs).

4. Burpee Broad Jumps: A series of burpees combined with broad jumps over a set distance.

5. Rowing: A 1,000-meter row on the rowing machine.

6. Farmers Carry: This involves carrying kettlebells over a set distance, with weights typically around 24 kg (53 lbs) for men and 16 kg (35 lbs) for women.

7. Lunges: Weighted lunges with a sandbag, usually around 20 kg (44 lbs) for men and 10 kg (22 lbs) for women.

8. Wall Ball Shots: Wall ball shots are performed with a medicine ball, with men using a 9 kg (20 lbs) ball and women using a 6 kg (13 lbs) ball.

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