From Box to HYROX: How CrossFit Athletes Can Train to Crush Their First HYROX

If you’re already hitting WODs and eyeing a HYROX start line, you’ve got a head start: strength, grit and high-intensity conditioning. What you need next is a focused bridge plan—dialling in running volume, race-specific pacing, and a few technical stations that feel very different to a metcon. This guide shows you exactly how to adapt your CrossFit training to excel in HYROX.

What Is HYROX?

HYROX is the same race format everywhere:

1 km run → workout station repeated 8 times (8 km running + 8 stations).

The stations are:

1. SkiErg (1,000 m)

2. Sled Push (50 m)

3. Sled Pull (50 m)

4. Burpee Broad Jumps (80 m)

5. Row (1,000 m)

6. Farmer’s Carry (200 m)

7. Sandbag Lunges (100 m)

8. Wall Balls (75–100 reps)

Weights & standards (Open Division):

• Men’s: Sled Push 152 kg (incl. sled), Pull 103 kg, Farmers 2×24 kg, Lunges 20 kg, Wall Balls 100 reps @ 6 kg, 3.00 m target

• Women’s: Sled Push 102 kg, Pull 78 kg, Farmers 2×16 kg, Lunges 10 kg, Wall Balls 75 reps @ 4 kg, 2.70 m target

(Pro divisions use heavier weights.)

The Big Shift: HYROX Is a Running Race First

Unlike CrossFit, where workouts vary daily, HYROX rewards consistent pacing. Most of your time is spent running, with stations breaking up the rhythm. The secret? Structured run training and “compromised running”—holding pace even after heavy sleds or SkiErg.

How to Adapt Your Training

Weekly Template (8–10 weeks out)

Mon – Threshold Run + Short Brick

• 3 × 8–10 min at threshold pace (2–3 min jog between)

• Finisher: 1 km run → 25 m sled push → 500 m row → 1 km run

Tue – CrossFit Strength + Skill

• Focus: squats, hinges, sled drags, grip work

• Accessory: front rack holds, reverse sleds, upright rows

Wed – Easy Run + Station Technique

• 30–45 min easy run

• Station drills: SkiErg pacing, wall ball sets at race standard

Thu – CrossFit Metcon (short & sharp)

• High intensity, low volume

• Mobility focus: hips, ankles, calves

Fri – Interval / Compromised Run

• 4–6 rounds: 1 km run → 250 m SkiErg → 10 burpee broad jumps → 250 m row → rest

Sat – HYROX Simulation (every 2nd week)

• 4 km run + 4 stations (half-course)

• Or 8×1 km full-course at 75–85% effort

Sun – Off or Active Recovery

Station-by-Station Tips

• SkiErg: Long, relaxed strokes; don’t sprint early. This is your first station and jacking up your heart rate this early won't do much good. It is only 1K and as an example -  1:50/500m pace is only 20s faster than 2:00/500m pace. 

• Sled Push: Short driving steps, elbows straight, power through mid-foot. This is a short station, don't overthink it. 

• Sled Pull: Lean back, row with lats, fast reset steps. Upper body should be fairly fresh, use it.

• Burpee Broad Jumps: Smooth rhythm; don’t waste energy on explosive jumps. Efficiency and consistency is key. 

• Row: Hold steady splits; finish strong. Just like the ski, 5s up or down on your pace is not gonna do much, just hold consistent pace and try and recover.

• Farmer’s Carry: Tall posture, packed lats, calm breathing. Short station, not much time to be made here so don't waste energy 

• Sandbag Lunges: Consistent cadence, controlled steps. Similar to farmer's carry, steady. 

• Wall Balls: Train sets you can repeat (20–20–15–15–10–10). Last station, time can be lost or gained here, have a plan, push through and give it all you have.

Pacing & Strategy

1. Run your race – avoid flying the first 2–3 km. A lot of athletes tend to sprint the first 1K, don't get tempted to do the same, remember this is 1hr+ long event.

2. Transitions matter – save seconds by practising pickups and breathing resets.

3. Respect standards – especially the wall ball squat depth.

4. Compromised sessions weekly – run under fatigue to mimic race conditions.

Shoes & Apparel for HYROX

• Shoes: Hybrid trainers that grip turf but run well. Avoid ultra-high stack or slick outsoles. Tip - Bring several pairs to your first race and test the ground and turf for slipping and traction. 

• Apparel: Lightweight, sweat-wicking, zero-chafe—think functional shorts and breathable tops. Tip - Hyrox races are known to get hot since the entire course is mostly indoors, different arenas have different temperatures. Furthermore, make sure you have apparel that can hold energy gels, ideally zipper pocket shorts like our Element Short

• Warm-Up Tools: A speed rope for heart rate activation. With limited space, it's easier to warm up on the spot and get the heart rate going with a speed rope.

👉 Check out Reyllen Men’s Performance Shorts and Reyllen Jump Ropes to get HYROX-ready.

Common Mistakes

• Doing HYROX as a metcon → Add structured runs, remember running is the bulk of Hyrox race

• Ignoring standards → Practice exact wall ball target heights and squat depth.

• Too much CrossFit volume → Limit to 2–3 sessions/week alongside runs.

• Skipping simulations → Do half-course or full-course sessions before race day.

Quick Athlete Checklist

• ✅ Learn division standards (weights, reps, targets)

• ✅ Test shoes on turf before race day

• ✅ Build a pacing plan (run splits + station times)

• ✅ Train calm, fast transitions

• ✅ Taper volume 7–10 days before race

Final Thoughts

If you’re already strong from the box, HYROX is the perfect next challenge. Blend in structured runs, practice the stations under fatigue, and respect the standards—you’ll be race-ready in 6–8 weeks.