Strength and Conditioning
HYROX
HYROX classes combine running with functional exercises like SkiErg, rowing, and wall balls to build strength, stamina, and cardiovascular fitness. Scalable workouts ensure everyone, from beginners to athletes, can participate and progress.
As an Official HYROX Training Partner, Fitness First provides expert-led classes with Certified Coaches to help you achieve your best. Whether you're chasing a podium finish or seeking a new challenge, our classes suit all fitness levels.
Duration
45 mins
THINGS TO BRING
Water
Towel
Extra Clothes
Shoes
Variations
HYROX FOUNDATION
The HYROX Foundational Class is designed for those new to HYROX or looking to build a strong base in functional fitness. This class focuses on essential movements and techniques used in HYROX events, combining strength, endurance, and agility exercises.
HYROX COMPLETE
The HYROX Complete Class is an all-in-one workout designed to give you a comprehensive training experience. This class integrates elements of strength, endurance, and functional fitness, mirroring the full spectrum of challenges found in HYROX events.
HYROX ENGINE
The HYROX Engine Class is designed to enhance your endurance and stamina by focusing on high-intensity, functional workouts. This class integrates various HYROX-specific exercises to boost your cardiovascular capacity and overall performance
HYROX POWER
The HYROX Power Class is designed to build and enhance your strength and explosive power through targeted, high-intensity exercises. This class focuses on developing the physical power needed for HYROX events and similar fitness challenges.
View class
View class
View class
View class
View class
View class
- Club Icon, 7th Floor
- Platinum Siam Paragon, 4th Floor
- Platinum Sathorn Square, 3rd Floor
- Platinum T-One Building, 8th Floor
- Platinum AIA Capital Center, 3rd Floor
- Zone CentralwOrld, 3rd Floor
- Central Chaeng Wattana, 6th Floor
- Central Khon Kaen, 4th Floor
- Central Pinklao, 6th Floor
- Central Plaza Rama 2, 4th Floor
- Central Rama 3, 6th Floor
- Central Rama 9, 7th Floor
- Central Chonburi, 3rd Floor
- The Mall Bangkapi, 3rd Floor
- The Mall Korat, 3rd Floor
- The Mall Ngamwongwan, 15th Floor
- The Mall Thapra, 4th Floor
- The Mall Bangkhae, 4th Floor
- Seacon Square Srinakarin, 2nd Floor
- Mega Bangna, 1st Floor
- The Promenade, 4th Floor
- The Crystal SB Ratchapruek, 3rd Floor
- Future Park Rangsit, 3rd Floor
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.
- 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 5: Rowing (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 1: SkiErg (1,000m)
- 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 7: Sandbag Lunges (100m)
- 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 2: Sled Push (50m)
- 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 6: Farmer’s Carry (200m)
- 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 3: Sled Pull (50m)
- 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: 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: Class Recommendation: HYROX Foundational. Ideal for mastering the technical movement patterns and building the agility needed to sustain 80 meters of plyometric movement.
Station 4: Burpee Broad Jumps (80m)
SIGN UP FOR YOUR FREE TRIAL
& GET SPECIAL DEAL
Get a personalised plan that suit your lifestyle and your fitness goals. A membership plan like no other.