Last weekend, a group of CrossFit Leiden members took part in another Hyrox event, something we’ve been enjoying for the last two years. After talking with a member who didn’t know much about Hyrox, I realized this would be a great opportunity to explain what Hyrox is and share more about the Hyrox classes we offer at CrossFit Leiden.
What is Hyrox?
In simple terms, Hyrox is a fitness race that’s perfect for anyone training at CrossFit Leiden, whether you’re a beginner or an experienced athlete. You can think of it like a 10K running event, but with a twist: it includes 8 different fitness movements, and instead of 10 kilometers, you run a total of 8K. It’s a fun, well-organized event with an amazing atmosphere!
If you’re curious, I made a vlog over a year ago while visiting the Hyrox event in Maastricht, which you can check out in the video below.
How does the Hyrox race work?
The Hyrox race consists of 8 rounds, each with a 1KM run followed by a fitness station. The format never changes, and the event is held in large venues like Amsterdam RAI, Rotterdam Ahoy, or London Excel. At big events like the Hyrox in Amsterdam, over 6,000 people participate throughout the day, creating an exciting, high-energy environment.
Here’s the breakdown of the race:
- 1KM run
- 1000M Ski Erg
- 1KM run
- 50M Sled Push
- 1KM run
- 50M Sled Pull
- 1KM run
- 80M Burpee Broad Jumps
- 1KM run
- 1000M Row Erg
- 1KM run
- 200M Farmers Carry
- 1KM run
- 100M Walking Lunges
- 1KM run
- 100 Wall Balls
On average, people finish the race in about 90 minutes. Faster participants may finish in under an hour, while beginners or those taking a more relaxed approach can take up to 2 hours. You can complete the race solo, with a partner, or in a team, sharing the workload as you go.
Why is Hyrox for everyone?
What makes Hyrox great is that it’s physically demanding but doesn’t require advanced skills like a typical CrossFit competition. The movements are accessible to most people, and there’s not much need for scaling. For those looking for an extra challenge, there’s also a “Hyrox Pro” version with heavier weights.
Besides being a fun and energetic event, Hyrox movements mimic real-life challenges—things we often encounter in daily life. For example, pushing a sled in Hyrox translates to moving heavy furniture or lifting a child. Carrying weights like in the Farmer’s Carry is similar to carrying heavy shopping bags or other objects. These functional exercises build strength and endurance that help you in everyday situations, making Hyrox training perfect for people who want to be fitter and stronger in daily life.
This is what some of our members say about why they participate in a Hyrox event:
Coach Jeffrey – ” because there is always a reason to improve, and competition puts you in situations that you could never experience in training”.
Ben – “I joined because the struggle you can have with yourself is fun to overcome. And its always an accomplishment when you fi ish it no matter how good you are”
Julio – “I joined because it is more entertaining than just a running race, and much simpler logistically than a triathlon. The indoor aspect is also nice for Dutch weather.”
Huub – ” Hyrox is fun because it gives a goal, training for. It’s a nice mix of
cardio and strenght, and you have different options in ‘heaviness’; As a geek I like all the race-data, and easy comparisons you can make with your old races. And last but not least: you really feel your whole body after every race, so it keeps being a real challenge!”
Merel – “I like Hyrox because it is accessible to everyone due to the relatively technically simple components. It is very varied due to the different stations and you can prepare yourself well for it through training. It is fun to train for a goal, and extra handy that it can be combined well with other crossfit training. The atmosphere at the competitions is also very nice, both for participants and spectators.”
Coach Wouter – “Super measurable , great challenge and wonderful atmosphere”
Ann – “Hyrox is simply super fun! It’s the mix of strength, endurance and mindset that makes it a great challenge – regardless of fitness level, ambition and attitude. And then it’s in a social setting with a big sense of community and lots of inspiring people.”
General Manager Saskia – ” thought I didnt like running and after 2 hyrox races I still dont like running🤪 why did i sign up? To challenge myself, step out of my comfortzone and see what it Will bring me: It brought confidence and trust in myself and what my body is capable of. It also showed me the importance of the mental part in achieving goals. With that I also ‘unlocked’ the option to give more, push more and achieve more during regular trainings. This is what the hyrox race brought but of course on combination with the coaching of @CFL Jeffrey Stoof during hyrox-prep in Get Shredded. (No spon😜)”
Hyrox Training at CrossFit Leiden
At CrossFit Leiden, we offer four Hyrox sessions each week. These classes are designed to help you improve in key areas of the Hyrox race. You’ll practice essential elements like running intervals, Ski Erg, sled pushes, and burpee broad jumps, which build both endurance and strength. Whether you’re preparing for a Hyrox event or just enjoy this style of training, our sessions are a great way to challenge yourself and develop all-around fitness.
You don’t need to participate in a Hyrox event to benefit from these classes. Many members simply enjoy the structure and challenge of these workouts. But having an event like Hyrox on the horizon can be a great motivator. Training for a specific event gives you a long-term goal that can keep you disciplined and focused, helping you stay consistent with your fitness routine.
Why You Should Try Hyrox Training
If you’re looking for a new challenge, Hyrox training is for you. The workouts combine cardio, strength, and functional movements, which means you’re getting a full-body workout every time. The best part? You don’t need to worry about mastering complicated skills like muscle-ups or advanced gymnastics. Hyrox is about effort, stamina, and strength, making it accessible to everyone, regardless of fitness level.
Our members often find that setting a goal like a Hyrox event helps push them further in their training. Even if you don’t plan to compete, the structured workouts and focus on functional movements help build confidence, strength, and endurance.
Interested in Trying Hyrox?
Curious about Hyrox but not sure if it’s for you? Come join one of our Hyrox training sessions and see what it’s all about! Whether you’re preparing for your first race or simply looking for a new fitness challenge, we’d love to see you there. Currently our Hyrox classes are scheduled at Monday 11:00 and 18:00 for a 60 minutes workout and Friday 10:30 and 18:00 for a longer 90 minute workout.
Upcoming Hyrox Events
Hyrox events tend to sell out quickly, so when a new event is announced, make sure to grab your ticket as soon as possible!
Here are the upcoming events in the Benelux region:
– Hyrox Maastricht – February 1 & 2 (tickets here)
– Hyrox Mechelen – April 5 & 6 (tickets here)
We’re also expecting two more events to be announced soon, likely taking place before the summer:
– Hyrox Rotterdam
– An event in the north of the Netherlands
For more information and updates on upcoming Hyrox events, visit www.hyrox.nl