THE RACE FORMAT
01
SKI ERG
02
SLED PUSH
Pull down and dominate the machine. The SkiErg targets your lats, shoulders, triceps and core — and when done right, it's a full-body effort. Don't blow up your arms in the first 200m. Pace it. You've got seven more stations to go.
Four lengths of 12.5m loaded with iron. Race turf is slower than any gym floor you've practiced on. Drive your legs, keep your hips low, and never stop moving once you start. This is the station that humbles the unprepared.
03
SLED PULL
04
BURPEE BROAD JUMPS
Flip the script. Now you're pulling the sled toward you, hand-over-hand on the rope. Your entire posterior chain, core, and biceps are on the clock. Steady, controlled pulls beat frantic grabs every time.
Born in 1939 and still brutal. Eighty meters of burpee broad jumps — drop, press, jump forward, repeat. It's the most mentally demanding station on the course. Athletes who've practiced it call it their favorite. First-timers call it something else.
05
ROW ERG
06
FARMER'S CARRY
Welcome to the second half. 1,000 meters on the rower marks the halfway point of the race. Your legs are in it as much as your arms — this isn't an upper-body exercise. Settle into a sustainable pace and hold it.
Two hundred meters with kettlebells at your sides. Sounds simple. Isn't. Your grip, core, and upper back fight for survival while your legs keep moving. Walk tall. Don't let your shoulders collapse. The burn is the point.
07
walking lounges
08
wall balls
Competitors carry a weighted sandbag on their shoulders for 100mts, and perform continuous walking lunges
The final test. 100 wall balls to a target under fatigue. This is where pacing, accuracy, and grit decide your finish.
Race Divisions
OPEN
HYROX IS FOR EVERYONE.
The standard race. Built for every fitness level. Challenge yourself against a global field.
DOUBLES
Run together, split the stations. Two athletes, one time, one shared goal.
PRO
Heavier sleds, higher targets. For the athlete who wants to push their absolute ceiling.
RELAY
Four athletes, each completing 2 runs and 2 stations. Perfect for teams and gyms.
TRAINING METHODOLOGY
01. THE WEEKLY CYCLE
SCALED INTENSITY
02. KEY FOCUS AREAS
FUNCTIONAL STRENGTH
03. CLASS SUPPORT
SIMULATED RACING
Our week is structured around progressive overload. We balance high-intensity intervals with steady-state recovery, ensuring you build the ROX engine without burnout.
We don't just lift; we move. Workouts target grip strength, posterior chain dominance, and metabolic conditioning specifically for sleds and carries.
Brave Society classes simulate the compromise between running and functional stations, teaching you how to move efficiently when the fatigue kicks in.
ready to racE?