Get Hyrox-Ready by training in our gym

Hyrox is a rapidly growing fitness phenomenon that has gained significant traction across the UK since its beginnings in 2017. Designed to be accessible to a wide audience, it offers flexible workout routines that cater to varying fitness levels, allowing participants to progress at their own pace.

While it promotes a strong sense of group participation, Hryox equally supports individual training, enabling users to focus on personal fitness goals. Often compared to CrossFit, Hryox distinguishes itself by eliminating technical movements and instead places greater emphasis on endurance over high-intensity skill-based exercises.

The Hyrox programme comprises eight core exercises:

SkiErg Machine

Targeting upper body strength and endurance, the Technogym Skillup machine is designed to simulate the motion of cross-country skiing. The intuitive companion app allows you to conveniently track your progress, helping you to refine the strategic pacing required for the 1,000-metre Hyrox challenge. The adjustable resistance dial enables precise control of your workout intensity, while the machine’s frictionless design ensures a smooth and efficient training experience.

Sled Push Motion

Our Leisure Clubs’ Skillmill cardio machine by Technogym is ideal for replicating the movement patterns required in the Sled Push event. The aim of this exercise is to push a weighted object over a distance of 50 metres, broken down into four intervals. The Skillmill is non-motorised and features both high and low push modes, optimising muscle activation, correct posture and enhancing overall performance power.

Sled Pull Exercise

Although we do not currently have the exact machine used for the Sled Pull event, we offer two effective alternatives to help you train for the 12.5-metre intervals required in Hyrox. Our cable pulley machines, combined with a rope attachment, allow you to replicate the backwards pull, using adjustable resistance to simulate the weighted tension. Additionally, a variety of resistance bands are available to further support and diversify your training.

Practicing Burpee Broad Jumps

Next in the Hyrox sequence are the burpee broad jumps. While no specific equipment is required for this exercise, training at our Leisure Club provides access to our spacious gym studios – ideal for completing this movement safely and effectively.

Unlike traditional burpees, this variation involves a forward jump with each repetition, making it essential to have ample room. This exercise is excellent for calorie burning, as it engages multiple muscle groups.

Rowing For Hyrox

Our Leisure Clubs’ rowing machine offers an ultra-realistic experience, closely simulating the sensation of rowing on water. With adjustable resistance settings, it allows you to progressively challenge yourself as your stamina improves. In Hyrox events, the fifth station involves a 1,000-metre row — an exercise that primarily engages the legs and demands a controlled, consistent pace to prevent early fatigue before completing the remaining challenges.

Kettlebell Farmers Carry

We offer our members a range of kettlebells in various weights, ideal for training towards the 200-metre carry required in Hyrox. With a firm grip, you can practise carrying the kettlebells over repeated distances to build strength and endurance. While the recommended weight is 24kg for men and 16kg for women, we encourage individuals to train at a level suited to their own ability and gradually increase the load over time. This exercise is excellent for developing core stability and improving posture.

Sandbag Lunges

Our gym is equipped with six sandbags ranging from 5kg to 30kg, providing members with a variety of options to suit their training needs. Many members choose to utilise the Leisure Club corridor to practise the 100-metre sandbag lunges required for Hyrox. This section of the event is often regarded as one of the most physically demanding, making it essential to build both endurance and technique. Beyond its relevance to Hyrox, this exercise is also highly effective for developing strength and mobility.

Wall Ball Targets

Wall balls offer a full-body workout that combines strength and cardiovascular fitness through a dynamic squatting and throwing movement. As the final challenge in the Hyrox sequence, the goal is to consistently hit a 9-foot target. For this reason, many of our training members choose to use the outdoor space at the rear of our Leisure Club facility for their wall ball practice.

Maintaining consistent form and technique is crucial for success in this exercise. We recommend setting up your phone to record your movements, allowing you to review and refine your technique. Our team is always available to offer guidance and support if you’d like assistance with this.