You’ve probably seen “Hyrox” pop up on social media or heard friends talking about it. The discipline is gaining ground just about everywhere, and it’s easy to see why: it brings together what we love about functional training, in a competition format open to all levels.
What exactly is Hyrox?
Hyrox is a “functional fitness racing” competition created in Germany in 2017. The format is simple but demanding: 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
CrossFit® competitions often call for complex technical movements, like muscle-ups or Olympic snatches. Hyrox, on the other hand, is built on 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 station by station.
3. It’s a complete personal challenge
Hyrox tests your strength and your cardio, and asks you to pace your effort from start to finish.
4. An atmosphere that carries you
Hyrox events gather thousands of participants in a festive atmosphere. It’s as much a social outing as an athletic challenge.
How to prepare for Hyrox?
Preparation calls for 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 hold intensity across the whole race.
- Specific work: practising 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 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 competition or simply looking for a challenge that pushes your cardio and strength, the Hybride format gives you a complete, structured workout.
Ready to try it?
Hyrox sums up what we love at MissFit: an accessible challenge, carried by a community that pushes you. If you want to discover this kind 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? Write to us or stop by the gym.
Ready to try it?
The hardest part is walking through the door. Come try a session, no credit card and no pressure.
