Get Ready for HYROX

Looking to finish HYROX strong and optimize your performance?

Prepare for your race professionally at Fitness First Thailand. Our dedicated HYROX training sessions focus on developing peak cardiovascular Engine and functional Power, ensuring you’re ready for the Sled Push, Sled Pull, Wall Balls, and every challenge in between.

Station 1: SkiErg (1,000m)

• The Technique: Focus on "long pulls" and a strong "hinge." Use your body weight to pull the handles down rather than just using your arms. Keep your core tight and follow through to your thighs.
• Class Recommendation: HYROX Engine. This class builds the high-intensity cardiovascular "engine" needed to maintain a fast pace on the ergs without gassing out for the run that follows.

Station 2: Sled Push (50m)

• The Technique: Get low. Keep your arms locked (straight) or tucked tight to your chest, and use short, powerful "piston" steps. Looking slightly down helps maintain a neutral spine and better leverage.
• Class Recommendation: HYROX Power. This session focuses on explosive lower-body strength and the functional force required to move heavy loads over turf.

Station 3: Sled Pull (50m)

• The Technique: Use your body weight by leaning back. Take big steps back and pull with a "hand-over-hand" rhythm if allowed, or use a powerful leg-drive and row motion. Keep your feet planted wide for stability.
• Class Recommendation: HYROX Power. It targets the posterior chain (glutes, hamstrings, and back) and grip strength, which are critical for the pull.

Station 4: Burpee Broad Jumps (80m)

• The Technique: Efficiency is key. Don't jump as high as you can; jump forward. Land with "soft knees" to immediately transition into the next burpee. Use your arms to swing and create momentum for the jump.
• Class Recommendation: HYROX Foundational. Ideal for mastering the technical movement patterns and building the agility needed to sustain 80 meters of plyometric movement.

Station 5: Rowing (1,000m)

• The Technique: Drive with your legs first (60%), then lean back with your core (20%), and finish with your arms (20%). On the way back in, reverse it: arms, core, then legs. Control your breathing to lower your heart rate.
• Class Recommendation: HYROX Engine. This class focuses on steady-state power and aerobic capacity, teaching you how to "recover" your breath while still moving.

Station 6: Farmer’s Carry (200m)

• The Technique: Take small, fast "shuffling" steps. Keep your chest up, shoulders back, and look straight ahead. Think about "squeezing" the handles to activate your forearms and prevent the weights from swinging.
• Class Recommendation: HYROX Foundational. Great for building the core stability and grip endurance required to carry heavy kettlebells over a long distance.

Station 7: Sandbag Lunges (100m)

• The Technique: Rest the sandbag high on your neck/shoulders. Keep your torso upright to avoid lower back strain. Ensure your back knee lightly touches the floor for a full range of motion while maintaining a steady "walking" pace.
• Class Recommendation: HYROX Complete. This class simulates the "fatigue" of the race, teaching you how to perform lunges when your legs are already heavy from previous stations.

Station 8: Wall Balls (100 reps)

• The Technique: Use the "squat to throw" rhythm. Catch the ball at chest height and go straight into the squat. Use the upward momentum of your legs to "launch" the ball at the target. Relax your arms slightly as the ball is in the air.
• Class Recommendation: HYROX Complete. As the final station, Wall Balls are about mental toughness. Our Complete sessions provide race simulations that replicate this "final push" environment.

Claim your free trial and join our HYROX classes.