Initially, I was supposed to participate in the Hyrox Paris 2023, but the seasonal colds decided otherwise. I was very curious to discover this hybrid fitness competition born in 2017 and which has exploded in France in recent months. Moreover, a friend who attended the event on November 11 at the Parc des Expositions confirmed to me that I was missing something. “The atmosphere is crazy! You really need to participate next time!” I received as I spent my morning under a blanket drinking green tea.
Hyrox was able to find its audience by choosing a niche more or less halfway between running and Crossfit. No less than 62 races were scheduled around the world in 2023 and the Paris edition brought together 3,300 participants. The principle of this competition: complete a kilometer of running then follow up with a specific bodybuilding or cardio exercise (rowing machine, SkiErg, burpees, etc.), repeating this operation eight times. This challenge can be done solo, but also in a duo or team. Because it remains a hell of a challenge.
“I find that it is the perfect in-between running a half marathon, which requires real 100% run preparation and loving running, and CrossFit which is a very technical and less accessible sport,” tells me Anouk Valette, coach at Gymate and KAH Studio, who participated in her second Hyrox in the capital. Like all the people I spoke with, she highlighted the positive and electric atmosphere that reigned near the Porte de Versailles and encouraged people to surpass themselves. It made me want to participate even more in the future. In the meantime, I will explain to you more precisely how a Hyrox takes place.
What is Hyrox?
As discussed above, running involves running a mile and then performing a functional training exercise, all eight times. Here are the different events on the Hyrox program, in order (but not by choice):
1000m from the SkiErg
A sort of vertical rower, the SkiErg reproduces the movements of cross-country skiing and uses both the upper body and the legs.
50m de Sled Push
It involves pushing a cart 25 meters outward and 25 meters back. For men, the total load to be moved is 152 kg.
50m de Sled Pull
Same principle but pulling. You have to tow a 103 kg cart with a rope.
80m de Burpees Broad Jump
A classic exercise in HIIT classes or fitness routines to lose weight, burpees find their place at the Hyrox. After each repetition, you have to jump. Objective: cover 80m.
1000m de Rowing
Simply one kilometer to complete on the rower.
200m de Farmer’s Carry
Perhaps you know this exercise as the Farmer’s Walk. As its name suggests, it involves walking, but with a weight in each hand. In this case, two kettlebells of 24 kg each. Strong.
100m de Sandbag Lunges
Forward lunges with a sandbag on the shoulders (20kg). All over 100 meters.
100 Wall Balls
It involves performing a squat with the ball and then, once standing, throwing it above your head to hit a target. And repeat the movement 100 times.
Choose your category wisely
The number of repetitions and loads mentioned above correspond to the classic men’s category. For the “pros”, the loads are heavier. For women, the burdens are less heavy. It is possible to participate in a duo or team and thus share the exercises. That said, each member of each team must complete each kilometer between the eight exercises in the program.
How to prepare a Hyrox?
“To prepare for a Hyrox, you run and do muscle strengthening which helps you in daily life. It makes you stronger, more enduring and it targets all parts of the body,” explains Anouk Valette, who underlines the very complete nature of such preparation. “The movements are rather simple but you have to learn to master them and above all get used to reproducing them if you want to perform and have a good time. It all depends on his expectations. I think everyone can finish a Hyrox with a strong mind and adaptations. Depending on your level, you can walk if you need to. You don’t have to run every kilometer. It’s a great challenge but it remains accessible.”
Some gyms now offer courses dedicated to Hyrox preparation, such as R2 Vendôme or La Suite Coaching in Paris for example.
Where to do the Hyrox in France?
The next French edition of the Hyrox will take place in Bordeaux on April 27. The Hyrox World Championship will take place in Nice from June 7 to 9, 2024. Many races in Europe will take place over the coming months (Manchester, Vienna, Glasgow, Madrid, Copenhagen, Rotterdam, Malaga, Berlin, etc.).
2023-11-17 23:02:54
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