How to Go from CrossFit Class to Your First Hyrox Comp
Slater Coe • November 25, 2025
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There’s a new kid on the fitness competition block - and you’ve probably heard the name.
Seems to me that some CrossFitters don't like talking about it, but hey - Hyrox owes a debt of gratitude to CrossFit. It's taken the fun elements of the Individual & Team CrossFit Games and made them attainable for all. It looks kinda fun (although maybe a little monotonous, imo).
What is it? It’s a race of functional fitness, the same thing every time: eight 1K runs, each followed by a station of work. Sleds, wallballs, lunges, burpee broad jumps, rowing, skiing... It’s gritty & grindy, and has a lot of the things OG CrossFitters like.
And here’s the good news: If you’re already doing CrossFit, you’re already close to tackling a Hyrox event (just like you are with tackling a Spartan Race or any other specialty endurance event).
How to Be Successful in a Hyrox Event via CrossFit
1. Prioritize Running Volume
Hyrox is over five miles of running. Most of us CrossFitters simply don’t run enough. So, if you want to try out a race, you should integrate weekly runs - both slow/steady and faster intervals. I have a recipe for ya below. Hang tight.
2. Focus on Muscular Endurance Over Max Strength
1-rep max days are important, but make sure you show up for the days with high-rep lunges, lots of wallballs, air squats, burpees, long-distance rowing, really any high-rep days so you can improve your muscular endurance. And, be sure to focus on performing those movements well after you're gassed.
3. Develop a 'Max Sustainable Pace'
Make sure you're working on "consistent pacing" in WODs. Learn to operate in that uncomfortable-but-sustainable Zone 3/4 effort. Zone 3 is a moderate intensity effort where you can still maintain a very brief conversation, while Zone 4 is a hard effort where communication is more difficult and you experience a greater level of fatigue. Basically, don't go Redline and kill yourself every time (but do try to hit that level once a week!).
4. Train for 'Compromised Running'
In Hyrox, you never run fresh. You run right after lifting or lunging or burpee-ing. So, pick the Run option in any WODs to practice running immediately after fatigue-heavy efforts to simulate race conditions.
5. Use the Skier
Yes, there's lot of running and other movements you're familiar with, but many folks never touch the Skier during class. Don't! A Hyrox race has 1k of Skiing, so make sure you pick the Skier once a week to get comfortable with the technique. Ask a Coach about "using gravity" to get the most out of each pull.
How a Regular Class-Going CrossFitter Can Get Ready
In my opinion, you don't need to overhaul your training or quit on your favorite classmates to start training alone. You just need to be intentional with how you supplement.
Here’s how:
1. Add 1-2 Running Sessions/Week
One easy effort (zone 2 - EASY!) and/or one interval day (e.g. 6x400m). Plus, pick the Run option in a WOD once each week.
2. Practice Hyrox-Specific Movements
Add Wallballs, Sleds, Burpee Broad Jumps, and Farmer Carries to your warmups or finishers.
3. Train Compromised Running
Finish a class WOD, then immediately hit a 800m run.
4. Work on Pacing, Not Maxing
When on a machine (Echo bike, rower, ski) learn how to sustain at an uncomfortable pace. Ask a Coach for specific technique feedback, if you need it. The goal is not to die here.
5. Don't Skip the Strength
Hyrox doesn’t mean giving up barbell work. You still want strength. An athlete with a strong Back Squat can perform more Wallballs for longer, just as an athlete with a strong Clean can more easily perform Sled Pulls. Plus, strength is what future-proofs our bodies as we age.
Why CrossFit + a Little Extra = The Best Hyrox Prep
Hyrox is one of the few competitions that sits right in the middle between CrossFit and pure endurance racing. It demands:
*Strength (but not elite)
*Endurance (but not marathons)
*Mental grit (lots of it)
*Movement efficiency
*And a dash of strategy
CrossFit already checks most of these boxes.
You’ve built:
*Total-body coordination
*Power and explosiveness
*Experience under fatigue
*The grit to stay in it when it hurts
Now, just layer in some specific running and pacing work, and you’re becoming a well-rounded, resilient Hyrox participant. One who can lift, run, push, carry, breathe, and repeat.
That makes you pretty dangerous. ๐
MORE RECENT POSTS
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There are very few exercises that challenge your body the way simply carrying something heavy does. You've seen more Farmers Carries and Sandbag Carries in our programming as of late, and we like them because they require your entire body to work together. Your grip has to hold on. Your core has to resist twisting. Your hips and legs have to stabilize every step. Even your posture improves as you fight to stay tall under load. Unlike sitting on a machine, carrying weight asks your body to solve a real-world problem... 'cuz And guess what? Groceries aren't perfectly balanced. Neither are suitcases, mulch bags, coolers, or helping your kid who's fallen asleep on the couch. As we age, maintaining the ability to carry heavy things is one of the simplest ways to preserve independence. You're training balance, coordination, grip strength, posture, and work capacity... all while walking.
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