Combining endurance-building runs with functional strength challenges, HYROX is redefining fitness with a global appeal that’s as accessible as it is competitive
The popularity of HYROX workouts is skyrocketing these days, with quite a few fitness centers in Jakarta incorporating them into their programs. This innovative fitness challenge combines cardio running with functional fitness, designed to build both endurance and strength. Launched in Germany in 2017 and billed as “The World Series of Fitness Racing,” it quickly became a competitive sport, drawing athletes from across the globe to compete for the title of world champion.
Today, HYROX is one of the fastest-growing fitness sports. While it retains a strong competitive element, HYROX is also an accessible workout for those seeking to improve their health and stamina.
The workout follows an intense circuit format: An initial ibe-kilometre run, followed by a functional training station, repeated eight times. This format challenges your physical limits while builds strength and endurance, making HYROX a prime choice for serious fitness enthusiasts.
Getting Started
If you are interested in trying HYROX, begin with cardio on a treadmill and follow it up with the movements practiced at each station. Here’s the breakdown of what to expect at each stage of the workout:
SkiErg: After the first one-kilometer run, begin with the SkiErg station. Here, you pull the SkiErg handle downwards, mimicking a skiing motion for one kilometer. This full-body exercise targets your arms and shoulders.
Sled Push: Following a second one-kilometer run, move on to the Sled Push, which tests your leg and core strength. The objective here is to push a sled—weighing 75kg for women or 125kg for men—over 50 meters.
Sled Pull: After the third one-kilometer run, stop at the Sled Pull station. Pull a sled—weighing 50kg for women or 75kg for men—across 50 meters. This exercise engages your back, glutes and hamstrings.
Burpee Broad Jumps: Following the fourth run, tackle 80 meters of burpee broad jumps, which target the chest, back and quads.
Rowing: Rowing provides a full-body workout that burns a significant amount of calories. Complete one kilometer on the rowing machine, focusing on posture and technique.
Farmer’s Carry: The Farmer’s Carry strengthens the upper back, core, and forearms. Carry two kettlebells—24kg for men and 16kg for women—over a distance of 200 meters.
Sandbag Lunges: After another run, move to sandbag lunges. Carry a —10kg for women or 20kg for men—for 100 meters. This exercise targets the quads and glutes while challenging your upper body.
Wall Balls: At the final station, squat and throw a wall ball against a target 100 times. The ball weighs three kilograms for women and four for men, making this a powerful test of strength, endurance and concentration.
Building a Strong Foundation
HYROX is as much as mental challenge as it is a physical one. For those just starting, laying a solid foundation through preparation is essential. Begin by familiarizing yourself with the format, which consists of various challenges that require a blend of strength, endurance and strategy.
To effectively train, consider approaching each station with fewer repetitions at first, allowing your body to adapt over time. Focus on mastering each movement with proper technique, this not only helps prevent injury but also boosts movement efficiency.
Taking a gradual approach will help you build the skills and confidence needed to tackle HYROX’s demanding challenges successfully. With dedication and thoughtful preparation, you’ll be well-equipped to reach new fitness heights with HYROX.
Photography Panji Indra
Styling Peter Zewet
Grooming Arimbi
Styling Assistant Safina Harys
Styling Intern Lebrina Stephanie Yesayas
Model Mircea Suba/ Mint Management-New York
Location Crossfit 6221, Bellagio Boutique Mall, Jakarta