Hyrox training: everything about trend sport-and why it is so good for women
AnHYROX-TrainingThere is currently no way around in the fitness world. Thewas developed in Hamburg in Hamburg by the German Hockey Olympic champion Moritz Fürste together with the event planner Christian Toetzke. Hyrox competitions are now being organized worldwide, there are even world championships. In 2023, a total of 175,000 sports enthusiasts took part in 65 races worldwide. But what isHYROX-Trainingat all? And why areHyrox exercises for womenparticularly good?
Was ist HYROX-Training?
HYROX(Incidentally, the term stands for Hybrid Obstacle Race Exercise) is an innovative mix of strength, speed and endurance, which is held as a competition in sports alumen and exhibition halls worldwide. The process is always the same: you run eight times 1000 meters, and you complete exercises set at eight stations between the running intervals. This is how the process looks concrete what exactly the exercises are and what you have to pay attention to with them, you will find out right away:
- You start with the first 1000-meter run
- Exercise 1: Ski-Erg
- 1000-meter run
- Übung 2: Sled Push
- 1000-meter run
- Übung 3: Sled Pull
- 1000-meter run
- Übung 4: Burpee Broad Jump
- 1000-meter run
- Exercise 5: Rowing
- 1000-meter run
- Exercise 6: Farmerrs Carry
- 1000-meter run
- Exercise 7: Sandbag lunges
- 1000-meter run
- Wall Balls
- You run to the finish line for the last few meters of the course
What is the difference between Hyrox and Crossfit?
There are several differences between Hyrox and Crossfit. At the Hyrox, the focus is on the, the exercises are less complex than the crossfit. In addition, every Hyrox competition is set up the same, various exercises and competition processes are possible with the crossfit. A Hyrox event takes significantly longer, an average of about 90 minutes, crossfit competitions only 20 to 30 minutes.
Who is Hyrox suitable for?
Since there is no official time limit in a Hyrox competition, Hyrox training is initially suitable for everyone: n. However, you need a certain basic fitness to be able to pull through the course-on average, a Hyrox-Race takes a good 90 minutes-and in which you will always be at the limit. This is also a matter of the head, especially towards the end of the race.
ForWomenSuitableHyrox exercisesespecially because you train the whole body and also someThere are often (unfortunately) neglecting many women in their training.
Can you build muscle with Hyrox? Yes, especially beginners: inside! Because Hyrox aims primarily on the endurance and not on the maximum strength, but will push you especially when removing fat and building muscle, especially if you don't have so much experience with strength training.
So, girls, dare and tryHYROX-Trainingfrom, because this is how you improve your endurance, strength, speed and coordination with just one workout. And no, you will also be intensiveHYROX-TrainingVisually do not mutate into an incredible hulk - the fairy tale of muscle mountains that build women through strength training, strangely, still persists.
The 8 best Hyrox exercises
The best Hyrox exercises are of course the eight exercises that are required in the competition. Because the more specific we train our body, the more precisely it adapts to the stress and movement sequences.
Therefore, if you have the goal of participating in a Hyrox competition at some point, you should train the eight exercises as regularly as possible-and also to switch from running to the exercises, because your body must first get used to this constantly varying load. As far as running is concerned, you train, provided you have some running experience, preferably regularly intervals, for example in the speed that you also strive for in the competition. Don't forget warm-up and cool down.
1. Ski-erg
Ski runners in particular train on this device, but it is also more and more fitness studios. You stand frontally in front of the device, grabbing both cable trains and pull them down from the front. In the Hyrox competition you have to cover 1000 meters.
You should pay attention to this:Activate your core muscles to stand stable and do not start too quickly-1000 meters are very far!
2. Sled Push
When pushing sledge, it is about pushing a sled with weighted sled (sled and weights together in women) 50 meters. The right technology and strength division count here - even the professionals take breaks here.
You should pay attention to this:Let yourself be showing the right sliding technology by someone who has Hyrox experience, and Hyrox courses are offered in many gyms.
3. Sled Pull
The sledding also needs to be learned. In the competition, women have to pull a 78 -kilogram sledge 50 meters on a thick rope.
You should pay attention to this:Let yourself be showed the right technology here too. In addition, you are not allowed to leave a marked area at the end of the train, otherwise there is a risk of punishment.
4. Burpee Broad Jumps
You may know Burpees, you lie on your stomach, jump up and stretch your arms over your head. With the Broad Jumps, however, you have to jump forward to cover the distance of 80 meters.
You should pay attention to this:Perform your burpees clean and try to get as far as possible per jump, because you have to make fewer jumps.
5. Rowing
You know the rowing ergometer from the gym. At this station you have to cover the Hyrox 1000 meters.
You should pay attention to this:When rowing, technology is at least as important as the strength endurance. So pull calmly and cleanly and mainly use your legs, your arms follow up.
6. Farmers Carry
This exercise primarily demands your arms, shoulders and strength in your hands. Women have to carry two 16-kilo kettlebells over a distance of 200 meters.
You should pay attention to this:If the exercise feels okay at the beginning, your arms quickly become increasingly difficult. Above all, your grip force is crucial here. You can put the kettlebells on the ground for breaks.
7. Sandbag Lunges
Your legs are already burning properly from the previous effort - now there are lungs in which women have to wear a 10 kilogram sandbag 100 meters. A hard sample especially for your thighs.
You should pay attention to this:Your knee has to touch the ground with every repeat, you must not stop the sandbag. Stay as stable as possible, especially in the core.
8. Wall Balls
Last exercise! And it has it all again: women have to throw a 4 -kilo medicine ball on a defined target zone on the wall - 75 times.
You should pay attention to this:Here the thighs and your head decide: because you need the strength, but also the concentration to hit the target zone at an angle at every throw if possible - otherwise this repetition does not apply.
Hyrox preparation
If you want to start at a Hyrox competition, you should bring a certain basic fitness. Jogging at least 10 kilometers and have power for a few strength exercises in between - that would be the basis. If you are not that far yet, you can with a few weeksHYROX-TrainingImprove and then venture to a competition.
The best nutrition before Hyrox training
You should consume a slightly digestible, carbohydrate-heavy meal at least 1.5 hours before the Hyrox training or the Hyrox competition-because carbohydrates are your most importantFor the burden: Eat, for example, a light bun with honey and banana or a small portion.
HYROX-Trainingsplan
As I said, you need a basic fitness to start with Hyrox. If you have this, you can consider whether you are yoursHyrox training at homeOr want to tackle in a studio.HYROX-Trainingmake forBeginner: insideMore sense in the studio, since you also get the technology for the exercises and the workout in a group is often more motivating. In addition, all the devices that you also use in competition are usually available to practice. If you prefer to train alone, you can oneHYROX-TrainingsplanCreate (let).
At leasttwelve weeksYou should definitely expect preparation if you are at oneHyrox competitionwant to participate. How much does Hyrox actually cost? It depends. Do you train at home and look for oneHYROX-TrainingsplanOn the net thatfor freeIs, you only need equipment that you may already have-like dumbbells, a medicine ball etc. There are many hyrox training apps that-at least in large parts-are free, choose the ones that you like best. Do you do individual online training or oneHYROX-TrainingsplanIn the studio, of course, there are additional costs.
Hyrox competitions
Do you have yourself with yoursHYROX-TrainingsplanWell prepared, you can start!
An important tip:If you start at a Hyrox race for the first time, you should consider whether you start at Doubles or Relay, then you don't have to complete the whole competition alone. In the team of two (Doubles), both partners have to run the entire eight kilometers inside, but the exercises can split up. Four teams start in the season (relay). Each team member runs twice one kilometer and completes two of the eight exercises.
Community-Feeling:WasHyroxmakes the community aspect particularly attractive. Instead of training alone in your treasury or in the gym, you canIn many studiosthat offer Hyrox courses, register and train together with like-minded people and prepare you for a competition. And even in the competitions, many feel the certain something that all Hyrox athletes seems to be connected inside: to come together, to stand through the challenge, but not to experience any other way.
To register you, the best way to look for is on the officialHyrox website for the roof regiona competition suitable for you. Register early to get a place and remember to take everything you need for the competition. Also a look atThe official set of rulesIt's worth it so that youHyrox rulesknow. And now we only have a lot of fun wishing for your first Hyrox race!
