Should I Do A Hyrox?

If you are a fitness enthusiast, you have probably heard of Hyrox.  Hyrox races have become increasingly more popular over the last few years with no sign of slowing down.  

What is Hyrox?

So, what is Hyrox, exactly?  Hyrox is an 8k running race with an exercise station between every kilometer.  For us CrossFitters, we would call this a really long (1 hour +), chipper-style WOD.  It is a challenging blend of monostructural movements (running, rowing, skiing) and functional movements (pushing, pulling, carrying, squatting, etc).  

Stations include:

1. 1,000m Ski
2. 50m Sled Push
3. 50m Sled Pull
4. 80m Burpee Broad Jumps
5. 1,000m Row
6. 100m Farmers Carry
7. 100m Sandbag Walking Lunges
8. 100 Wall Balls.

What is HYROX? | The Race Format

What is the difference between Hyrox and CrossFit?

One difference is that Hyrox races are standardized.  Just like running a marathon will always be 26.2 miles, Hyrox races will always follow the same format.  Alternatively, CrossFit is "constantly varied" and, although we retest workouts and lifts regularly, most days are different.

Another difference is that none of the movements in a Hyrox are very complex.  Pushing a sled is pretty self explanatory.  In contrast, CrossFit classes/competitions often include olympic lifting and calisthenics - skills that require a demanding level of technique, strength, and time to develop.  It is my belief that this is the biggest reason Hyrox is exploding right now.  Even though the two overlap in many ways, Hyrox is simpler for entry level athletes and perhaps appears less "intimidating" than CrossFit.  

Can/Should I do a Hyrox?

As I mentioned, you don't have to have an extensive fitness background to do a Hyrox.  You have different divisions to choose from depending on your fitness level where the loads for sled, lunges, farmers carry, and wall balls differ.  You also have the option of doing the race solo or partitioning the work if you do doubles or relay style.  

If you like long distance running and want to challenge yourself in a new way, you will probably love Hyrox.  If you like CrossFit and want to test your stamina and muscle endurance over a longer time domain than your usual WOD, you will probably love Hyrox.  I personally signed up for one for this reason (and because Coach Kasey peer pressured me to do it with her).  And if you aren't a CrossFitter or a runner but want to get in better shape, a Hyrox might be just the ticket.  There is nothing like a hard deadline and risk of embarrassment to help get your butt in gear.

Anyone who is considering doing a Hyrox should know and understand that this is a long race with a lot of running and something you definitely want to train for. Speaking from my own experience as a "CrossFitter," I wish I had prepared more for the running.  If you are a runner, you will definitely want to train for and get comfortable with the station work.  And if you are neither a CrossFitter nor a runner well… It's time to get to work!  

Hybrid Saturdays!!

Due to its growing popularity, Whitewater CrossFit is officially launching a new program for those who are interested in doing Hyrox-style training! Introducing… Hybrid Saturdays! Starting July 11th, we are hosting a 1-hour class that will run every Saturday at 7am through August 29th.  

Workouts will include race-specific strength and conditioning with an emphasis on movement technique and efficiency so that you can perform your best. The last class of the 8 week program will be a mini simulation race.  

These classes are open to anyone and you do not have to be a Whitewater CrossFit member or Ocean City local to attend. Participants have the option of purchasing a 1 Class Pass $30 , ‍4 Class Pack $100, or 8 Class Pack $160.

Whether your goal is to crush your race, improve your aerobic capacity, or simply try something new, Hybrid Saturdays are designed to help you get there. Even if you don't have a race on your calendar these workouts are a fun, challenging way to improve your fitness alongside a supportive, like-minded community.

SO WHAT ARE YOU WAITING FOR?! Grab a friend, lace up your running shoes, and join Saturday mornings. Spots are limited!

To learn more, head to https://www.whitewatercf.com/programs/hybrid-training or email Liz@whitewatercf.com

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