Hyrox was introduced to my attention by Laura Langman when we were discussing adding it to our 2025 Tour program. It has also been spammed across social media from all our favourite fitness influencers – but what actually is Hyrox Training and how does it work? And can it help our netball?
So what I have found out is, It’s a fitness race which combines both running & functional workout stations, where participants run 1km followed by a functional movement repeated 8 times.
The functional movements are:
- SkiErg
- Sled Push
- Sled Pull
- Burpee Broad Jumps
- Rowing
- Farmers Carry
- Sandbag Lunges
- Wall Balls.
The race format is consistent across the globe, with four different categories to compete in – Open, Pro, Doubles or Relay. There is a race for everybody whether you are looking to go global on the professional leaderboard, or just compete with your friends in a local event.
With the growing popularity in running this year and such a strong trend in resistance training previously, this race combines both popular training styles in one global race that is accessible to so many people. Making Hyrox the next big thing for us fitness enthusiasts to try – so what’s the best way to train for one?
Hyrox requires immense strength and endurance from its participants, so it is crucial throughout your training program to work on both pillars.
Hyrox Can Build Netball Endurance & Strength
Building endurance and strength is a crucial aspect of Hyrox training and running out a full 60min game.
A Hyrox race requires the participant to complete 8 x 1km runs between exercises, so more than half of the race will be running!
After your runs within the race you will be performing functional movements that will also require you to complete at a high heart-rate, so you will need to also incorporate conditioning sessions in the gym.
My only red flag is that often these approaches produce overuse injuries if participants aren’t practicing the right techniques or you don’t manage your load significantly enough. Just one to watch out for.
Keen to get back to running? Start our run programs today, guided by Sarah Wall for as little as $9.99/month to receive access to NETFIT’S full library of coaching and fitness programs, with weekly video and challenges dropping within the app. Download the App