Hyrox Training: Why It’s the Fitness Glow-Up You Didn't Know You Needed

We all know that we need a balance in our lives. Whether it's diet, work/life or emotional, there is a need for it on a daily basis.

Exercise is no different and having a balance of high impact/low impact, high intensity/low intensity, strength/cardio means that with the demands we place on our bodies, we at least need to avoid frying our central nervous system (CNS).

Some of us run, some of us cycle, swim or rock climb etc. Mixing up our training regime guarantees we're getting the most from our bodies and building it up in the best way possible.

There is a new buzz word in the fitness industry at the moment and it's Hyrox. Now, here at JDW Fitness we don't usually get on board with 'what's new' or 'what's popular', we've always played to our our own tune but, this Hyrox thing is something we can, and have, get onboard with. It's very much inline with our style of training and definitely agree that you get a lot of bang for your buck when you train this way.

I've written this blog to give you some reasons why it's an incredible addition to your training/workout program. I've also given you an example of how you can fit it into your weekly routine.

Let’s be real: fitness fads come and go faster than dial-up internet connections in the ‘90s. Remember Tae Bo? Bowflex? That weird vibrating belt thing that promised abs of steel whilst you watched Absolutely Fabulous? Yeah. But occasionally, a trend actually sticks — not just because it looks cool on Instagram, but because it delivers real-deal results. Enter: Hyrox. (it is in fact a style of workout we’ve been delivering at JDW Fitness for years)

So What the Hell Is Hyrox, Anyway?

Hyrox is essentially the lovechild of CrossFit, OCR (obstacle course racing), and a corporate wellness seminar that got too competitive. It’s a race format that combines running with functional fitness stations — think sled pushes, rowing, burpee broad jumps (cue the groans), and farmer’s carries. It’s tough, sweaty, and will humble even your gym bro friend who thinks cardio is for the weak.

And here's the kicker: Hyrox is for everyone — not just elite athletes or masochistic marathoners. Whether you're a seasoned runner, a weekend warrior, or just trying to outrun your existential dread, Hyrox can absolutely be part of your fitness evolution. “Do not wish for an easy life, build the strength to endure a HARD one” Bruce Lee.

The Benefits of Hyrox Training (a.k.a. Why You Might Start Looking Forward to Sled Pushes… Sort Of)

1. It’s Functional AF

Hyrox movements mimic real-life stuff — picking things up, pushing heavy crap, carrying your shopping like a boss. It’s training that translates to everyday life, not just insta selfies.

2.  Builds Strength and Cardio Capacity

You’re not just lifting. You’re not just running. You’re doing both, and your heart and lungs are paying attention. Hyrox forces you to become a more well-rounded machine. No more skipping leg day or thinking a 5K once a week is enough.

3.  Mental Toughness Gains

Let’s be honest: the moment you’re pushing a 150kg sled after running a few kilometers, your brain will scream, “Why are we doing this?!” And that’s where the magic happens — not just physically, but mentally. You build grit. Grit transfers to life. Life gets easier (well, at least some parts of it).

4.  Built-In Community Vibes

One of the most underrated benefits of Hyrox? The people. You’re in a room full of sweaty, determined weirdos just like you. People who get it. People who understand that voluntarily doing burpee broad jumps isn’t psychotic… it’s motivated.

5.  It's a Killer Cross-Training Tool

If you’re a runner, cyclist, or someone who moves in a straight line for hours — Hyrox adds the multi-dimensional edge you didn’t know you were missing. Your glutes will thank you. So will your joints (eventually).

But Pump the Brakes, Rambo:

Why You Shouldn’t Go All-In on Hyrox 24/7. Now, before you throw your running shoes in the bin and dedicate your life to wall balls, let’s talk balance.

 A - Too Much Hyrox Can Burn You Out:

You know that feeling when you binge-watch 12 hours of X-Files and you’re fried but not satisfied? That’s over-training with Hyrox. It’s taxing. Your nervous system needs recovery. Your muscles need TLC. If you go full beast mode five days a week, you’ll end up feeling like a fax machine in a Wi-Fi world: broken, slow, and irrelevant.

B - It’s Not the Only Way to Be Fit:

Hyrox is a piece of the puzzle — not the whole damn jigsaw. Mobility work, easy aerobic sessions, rest days, strength training with proper progression — these are still your staples. Hyrox is the spice, not the main dish.

 C - Injury Risk Goes Up When You’re Cooked:

Tired bodies make dumb choices. Poor form, sloppy transitions, and ego lifts can wreck your knees, back, and dreams of looking jacked on the beach. Balance your training, recover like it matters, and play the long game.

Final Take: Hyrox Is Awesome — Just Don’t Be a Hero

In summary: Hyrox is legit. It’s dynamic, gritty, and a hell of a lot more fun than counting reps alone in your garage while your dog judges your form. It challenges your body, sharpens your mind, and connects you with a community of like-minded mutants.

But remember: — just because something is good doesn’t mean more is better. Do Hyrox. Enjoy it. Compete if you’re into that. But also stretch, breathe, chill, and don’t forget to take a damn nap once in a while.Your body will thank you. Your knees will send flowers. And your 1990s inner child will just be proud you’re still moving.

Hyrox-Infused Weekly Plan: Everyday Person

Goal: Get fitter, stronger, and more confident without needing a cryo chamber after every session.

Day	Focus	Notes
Monday	Full-body Strength (Gym-based)	Compound lifts + basic core. Think goblet squats, deadlifts, rows.
Tuesday	Low-intensity Cardio + Mobility	30–45 min walk, jog, or bike. Add yoga or foam rolling.
Wednesday	Hyrox-Inspired Circuit	Moderate-effort combo of row/run, wall balls, farmer’s carry, sled (if available). 30–40 mins.
Thursday	Rest or Active Recovery	Walk, stretch, chase the dog. Keep it chill.
Friday	Strength + Conditioning Blend	Light lifts + short intervals. Eg. EMOM or AMRAP with DBs + cardio.
Saturday	Long Zone 2 Cardio	45–60 mins. Easy pace jog, ride, or hike. Heart rate low.
Sunday	Optional Movement / Play	Pickleball, kayaking, wrestling kids, or a slow flow class. Move, don’t grind.

3 solid workouts, 1-2 light days, and recovery = sustainable. You’ll get strong without feeling like you were hit by a bus.

Hyrox-Infused Weekly Plan: The Athlete

Goal: Build toward Hyrox performance while maintaining strength, resilience, and aerobic capacity.

Day	Focus	Notes
Monday	Strength (Lower Body Emphasis)	Heavy squats, deadlifts, sleds. Core work.
Tuesday	Hyrox Intervals	4–6 rounds of 800m run + functional stations (wall balls, burpees, sled, etc). Medium-high intensity.
Wednesday	Easy Cardio + Mobility	Zone 2 run, bike, or swim. 45–60 min. Add stretching/mobility.
Thursday	Strength (Upper Body Focus)	Pull-ups, bench, KB work. Add a short conditioning finisher.
Friday	Hyrox Simulation or Skills	Pick 4–6 race stations + running. Moderate volume, work transitions.
Saturday	Long Aerobic Effort	60–90 min steady cardio. Build engine, stay chill.
Sunday	Rest or Recovery	Optional yoga, sauna, mobility. Keep cortisol low.

This setup hits all the pillars: strength, power, conditioning, endurance, and recovery. Bonus: you're less likely blow up during a martial arts comp or hilly running or cycling event, your engine has just gone from a 2.0 ltr 4 cylinder to a 5.0 ltr V8.

If you're sold on Hyrox and think it's going to give you the edge you've been searching for then check out https://www.jdw-fitness.co.uk/book-online and find a session that fits into your routine.

If you're still not sure then by all means contact us by reply to this email or at our website https://www.jdw-fitness.co.uk/ , Facebook page or via Instagram and request a taster session.