Hi all, appreciate there are some articles on OCR / Spartan Races / Tough Mudder but was wondering what SF protocols and programming if any people have used for Hyrox which looks relatively new as a fitness comp.
Best,
Patrick
The full Hyrox is
1km Run
1km Ski (on Concept2 SkiErg)
1km Run
50m Sled Push (75kg – 175kg*)
1km Run
50m Sled Pull (50kg – 125kg*)
1km Run
80m Burpee Broad Jump
1km Run
1km Row (on Concept2 Rower)
1km Run
200m Kettle Bells Farmers Carry (16kg – 32kg*)
1km Run
100m Sandbag Lunges (10kg – 30kg*)
1km Run
100 / 75* reps Wall Balls (4kg – 9kg*)
* weights (and reps for wall balls) vary by category
I’ve signed up to Manchester 2023.
I wanted to keep my training SF style but since I’ve started I’ve realised I need to be more specific so I’d agree more CrossFit style seems appropriate. I am kind of shotgunning my early training, trying to fit stuff around my schedule. Reload deadlifts supersetted with TGU followed by some sled/carry/lunge circuits…. KBSF double bell long cycle followed by some body weight circuit and running… intervals on rower/skierg/treadmill… long slow running.
So I’d be interested in hearing peoples thoughts too. I was just thinking this morning about making a Hyrox thread.
I competed at a fairly high level (finishing in the top three of my age group) in OCR's from 2011 - 2017 including three Tough Mudder's, 7+ Savage Races, Superhero Scramble (no longer around), Spartan (sprints and super), Rugged Maniac, Warrior Dash, and a bunch of local events ranging from 3-12+ miles.The full Hyrox is
1km Run
1km Ski (on Concept2 SkiErg)
1km Run
50m Sled Push (75kg – 175kg*)
1km Run
50m Sled Pull (50kg – 125kg*)
1km Run
80m Burpee Broad Jump
1km Run
1km Row (on Concept2 Rower)
1km Run
200m Kettle Bells Farmers Carry (16kg – 32kg*)
1km Run
100m Sandbag Lunges (10kg – 30kg*)
1km Run
100 / 75* reps Wall Balls (4kg – 9kg*)
* weights (and reps for wall balls) vary by category
I’ve signed up to Manchester 2023.
I wanted to keep my training SF style but since I’ve started I’ve realised I need to be more specific so I’d agree more CrossFit style seems appropriate. I am kind of shotgunning my early training, trying to fit stuff around my schedule. Reload deadlifts supersetted with TGU followed by some sled/carry/lunge circuits…. KBSF double bell long cycle followed by some body weight circuit and running… intervals on rower/skierg/treadmill… long slow running.
So I’d be interested in hearing peoples thoughts too. I was just thinking this morning about making a Hyrox thread.