HYROX

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A new kind of fitness challenge is taking over arenas around the world—and it’s tailor-made for

the CrossFit athlete. It’s called HYROX, and if you haven’t heard of it yet, get ready: this sport is

a high-intensity hybrid of running and functional fitness, built to test grit, endurance, and power.

Sound familiar?

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At RÓNIN CrossFit, we’re all about forging well-rounded fitness, and HYROX hits the sweet

spot between strength and stamina. Here’s what you need to know about the format, and how

your CrossFit training already gives you a head start.

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What is HYROX?

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HYROX is a global fitness racing competition designed to be both accessible and brutally

effective. Each race follows the exact same format:

● 1km Run

● 1 Functional Workout Station

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Repeat that eight times. That’s 8km of running and 8 different workout challenges,

including:

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● SkiErg (1,000m)

● Sled Push (50m)

● Sled Pull (50m)

● Burpee Broad Jumps (80m)

● Rowing (1,000m)

● Farmer's Carry (200m)

● Sandbag Lunges (100m)

● Wall Balls (75–100 reps)

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Whether you're racing solo, as a pair, or in a relay team, HYROX is about pacing, pushing, and

planning your effort across a grueling gauntlet.

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Why CrossFit Athletes Excel at HYROX

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If you’ve been training at RÓNIN, you already have the tools.

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● Varied Modalities? You’re used to switching between cardio and heavy lifts mid-WOD.

● Mental Toughness? You’ve stared down Hero WODs. You don’t quit.

● Movement Proficiency? Functional fitness is your native language: wall balls, sleds,

carries, and burpees are second nature.

● Engine? HYROX is a test of endurance, but it’s not a marathon. It’s a high-intensity

grind—exactly what CrossFit trains for.

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How to Start Training

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If you’re curious about HYROX, the best part is you don’t need to overhaul your

training—you’re already doing it. But here’s how you can get race-ready with purpose:

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● Refine pacing on longer workouts. Learn when to push and when to conserve.

● Improve transitions. Smooth, fast changes between movements = less time wasted.

● Build grip and midline endurance. Farmer’s carries, wall balls, and sled pulls demand

it.

● Train under fatigue. Your ability to perform technical movements while gassed is key.

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We have integrated more HYROX-style elements into our program over the last few months and

will release some specialty sessions in the months ahead. Specifically around running. Whether

you want to try a local event or go all-in on competition prep, RÓNIN CrossFit is your

launchpad.

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Ready to Test Your Fitness?

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If you're intrigued by HYROX or want to get involved in a community push toward a future event,

let us know. Until then, keep training hard, and know that every sled push, every wall ball, every

run lap is preparing you for the next challenge. Coach Mark is our in-house certified HYROX

coach, and Coach Ender has been organizing events to include extra-curricular training and

extra-curricular racing in locations such as Farmyard CrossFit with our ex-coach and colleague

Goeff.

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HYROX is the sport of fitness. CrossFit is your training ground.

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