What is Hyrox? The Fitness Sport Taking the World by Storm
Discover Hyrox, the functional fitness racing competition combining running and strength exercises. Learn how to prepare in Montreal.
You’ve probably seen “Hyrox” pop up on social media or heard friends talking about it. This new fitness discipline is taking the world by storm, and for good reason: it combines everything we love about functional training into a competition format accessible to all levels.
What exactly is Hyrox?
Hyrox is a “functional fitness racing” competition created in Germany in 2017. The format is simple but challenging: 8 km of running interspersed with 8 functional exercise stations.
Each station includes a specific exercise:
- SkiErg - 1000m
- Sled Push - 50m
- Sled Pull - 50m
- Burpee Broad Jumps - 80m
- Rowing - 1000m
- Farmers Carry - 200m
- Sandbag Lunges - 100m
- Wall Balls - 100 reps
Between each station, you run 1 km. The clock runs from start to finish!
Why is Hyrox so popular?
1. It’s accessible to all levels
Unlike CrossFit® competitions that often require complex technical movements (muscle-ups, Olympic snatches), Hyrox uses fundamental movements that anyone can learn.
2. You know exactly what to expect
The format is always the same. No surprises on competition day. You can prepare specifically for each station.
3. It’s a complete personal challenge
Hyrox tests your strength, cardiovascular endurance, mental resilience, and ability to manage your effort over time.
4. The atmosphere is electric
Hyrox events gather thousands of participants in a festive and motivating atmosphere. It’s as much a social experience as it is an athletic challenge.
How to prepare for Hyrox?
Hyrox preparation requires balanced training that combines:
- Running: The foundation! You need to be able to run 8 km even when tired.
- Strength training: For the sled, farmers carry, and wall ball stations.
- Metabolic conditioning: To maintain intensity throughout the race.
- Specific work: Practicing the exact movements of the stations.
Sample Hyrox training week
- Monday: Run + lower body strength
- Tuesday: Metabolic circuit (WOD style)
- Wednesday: Active recovery or rest
- Thursday: Upper body strength + SkiErg/Rowing
- Friday: Partial Hyrox simulation
- Saturday: Long run or Team WOD
- Sunday: Rest
Preparing for Hyrox in Montreal
At MissFit Montréal, our Hybride class is specifically designed for Hyrox preparation. Each 60-minute session combines running or rowing segments with functional exercises like sled push, wall balls, and farmers carry.
Whether you’re aiming for a Hyrox competition or simply looking for a new challenge that pushes your cardio and strength, the Hybride format offers a complete and structured workout.
Ready to try it?
Hyrox perfectly represents what we love at MissFit: an accessible challenge, a motivating community, and concrete results. If you want to discover this type of training in a supportive, women-only environment, book your 2 free trials and come try our Hybride class!
Have questions about Hyrox or our Hybride class? Don’t hesitate to contact us or stop by the gym!