HYROX

is a global race format that combines 1 km runs with functional workout

stations into one continuous event.


HYROX is a global race format that combines 1 km runs with functional workout stations into one continuous event. Competitors complete 8 runs and 8 stations: skiErg, sled push and sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wallballs.


HYROX is within reach for everyone. If you want to test yourself, races are held all over the world and anyone can enter. There are four categories: Open or Pro individuals, depending on the weights, Doubles with a partner, or Team Relay where four of you share the work.


Races are held indoors in large exhibition halls, where the atmosphere is electric and your supporters can follow you from the start line to the finish. The format is identical in every country, so results compare

worldwide, and at the end of each season the best go through to the World Championships. There is something to aim for.


Tallinn CrossFit is an official HYROX gym and group sessions run twice a week.


Our sessions focus on building aerobic endurance, strength and technique. If your goal is to race, the training is functional preparation: on race day you'll move through every station efficiently, confidently and at a steady pace.

In each session you work through the exercises from the HYROX stations, alternating them with running and machines.


The sessions build on one another, and if you're thinking about racing HYROX, they help you prepare with a plan.



Training times:

Mondays and Wednesdays at 19:00, coach Rasmus

Saturdays at 11:00, coach Sander


You can also train on your own in the Open Gym, using the HYROX-specific equipment we keep in the gym.


HYROX is a sport for every body and every level.


Frequently Asked Questions

  • What is a HYROX Race?

    The format is 8 × 1 km runs, each followed by one functional workout station.


    1. SkiErg — 1000 m

    2. Sled Push — 50 m

    3. Sled Pull — 50 m

    4. Burpee Broad Jumps — 80 m

    5. Rowing — 1000 m

    6. Farmers Carry — 200 m

    7. Sandbag Lunges — 100 m

    8. Wall Balls — 100 reps


    You can race at different levels and with a partner or as a team:


    Open (men/women): the standard HYROX race, within reach for most people who train.

    Pro (men/women): for experienced athletes. Same format, heavier weights.

    Doubles (men/women/mixed): race with a partner. You run together and share the stations.

    Pro Doubles (men/women): the same as Doubles, with heavier weights.

    Relay (men/women/mixed): a team of four, each covering 2 × 1 km runs and 2 stations.

    Adaptive (men/women): an inclusive category for athletes with disabilities.


    Set yourself the challenge, come and train, and enter a race.

  • Who is HYROX for?

    HYROX training suits everyone, from complete beginners to experienced

    athletes. You do not need to worry that you are not fit enough to start.

    Every session can be scaled to what you can do. The point is to move, to

    enjoy it, and to train according to the shape you are in today.

  • How is HYROX different from CrossFit training?

    What defines CrossFit is the range of movements. In one session you might

    pull a heavy deadlift, climb a rope and add a hundred skips on top.


    HYROX is one race on one course, identical everywhere in the world. There is

    far less variety in training, because the sessions follow the race format.


    HYROX strength work is aimed at endurance and aerobic capacity. The barbell lifts specific to CrossFit and the gymnastics movements on the rig are left out.


    HYROX can be easier for a beginner to pick up, because the movements are

    technically simpler.


    The group size is the same, so that the coach can watch everyone's movement

    and correct it where needed.

  • How do you prepare for a HYROX race?

    The programming is deliberate and progressive. We also train the transitions

    on tired legs, moving from one movement straight into the next (running into

    lunges, sled push into running, and so on), so that on race day the load is

    something you already know rather than a surprise. 

    Before a race you can test your current form in a session run as a full simulation, either on your own or as a Doubles pair or Relay team. Tallinn CrossFit has what you need to run through a complete HYROX simulation, and the runs can be done outdoors or on a treadmill.

GET STARTED

Step 1

Create an account:

go to www.irontrack.ee and sign up. You'll receive a confirmation link by email.

Step 2

Log in and search for "Tallinn CrossFit", then select our gym.

Tap "Add as Home gym". This means Tallinn CrossFit will open as your

home gym every time you log in.

Step 3

Tap "View Classes" to find a class that suits you. "View Plans" shows

the training packages and class passes available.

To sign up for a class or Open Gym, choose "Drop in" and come to your first session.