New CrossFit? Meet Hyrox – fitness innovation

This text was written by a TecMundo columnist; learn more at the end.

The growth in global fitness is reflected in various directions: bodybuilding, running, Yoga, Pilates, CrossFit and others. In this growing universe, a sport/competition has grown especially in Europe: HyroxUnderstand what Hyrox is, its features, advantages and disadvantages.

Hyrox – the new trend in fitness competitions

Hyrox was born in Hamburg, Germany in 2017 and incorporates it heavily into his program, taking advantage of the strong tendency of running, which is the main aerobic base and added to exercises that include important movement patterns such as pushing, pulling, throwing and carrying.

Despite being called a modality, it is considered a “fitness competition for everyone,” as the brand puts it, and is currently present in 11 countries and 30 different cities.

How does the Hyrox competition work?

The competition consists of an 8 km run (divided into 1 km segments each) interspersed with 8 stations of strength, power, muscular endurance and agility exercises. With eight stations consisting of various exercises, the focus is on different components of physical conditioning.Understand the following proof from Hyrox:

• 1km run;
• Ski ergometer machine: The first station consists of practitioners and athletes completing 1,000 meters on the machine that simulates skiing movements;
• 1km run;
• Sled pushing: The second station involves pushing a sled for 50 meters. The weight of the sled varies by category;
• 1km run;
• Sledding: The third part requires pulling the sled 50 meters;
• 1km run;
• Long jumps with burpees: Station four is either loved or hated by practitioners because it involves burpees with 80-meter long jumps;
• 1km run;
• Rowing ergometer: At the fifth station, practitioners must complete 1 km of rowing on the ergometer;
• 1km run;
• Farmer’s Walk: Loading Kettlebells (weights with belts), participants must complete 200 meters;
• 1km run;
• Sandbag Walks: At the seventh station you must complete 100 meters by making “Advances”.sandbag” on the shoulders;
• 1km run.
• Throwing the ball against the wall: To finish, practitioners must throw 75 (women) or 100 (men) ball throws. medicine ball According to the sign on the wall it weighs 4 kg.

Hyrox categories include four possibilities:

• 1. Open: Individually made, open to the world;
• 2. Individual PRO: elite athletes;
• 3. Doubles: women, men or mixed;
• 4. Teams: Consists of teams of 4 people, taking turns: each one completes 2 times: 1 km run and 1 exercise station.

The company claims that 98% of practitioners and athletes managed to finish the rigorous test.

New CrossFit? Understand the differences

Hyrox is classified as youseries of fitness competitions and although some call it the “New CrossFit”There are significant differences between the methods. To understand this, I invited researcher and educator Ramires Tibana, the greatest expert on the subject in Brazil.

Highlights of Tibana Hyrox and CrossFit are two types of training and competition Functional suitability, but each has its own characteristics, advantages and disadvantages. No scientific research has yet been conducted on Hyrox.

Format of training and competitions

Hyrox follows a standardised competition format worldwide. This means that the activities and workouts are the same regardless of where you compete.. This provides predictability and facilitates competition-specific training. Crossfit is known for its variety and unpredictability.

Training and competitions can include a wide variety of exercises, from weightlifting to gymnastics to running and even swimming, which can be more stimulating for exercisers who enjoy a variety of challenges.

Focus on durability

Hyrox is intended for the following purposes: durability and localized muscular endurance with less emphasis on complex technical skills such as Olympic weightlifting or gymnastics, which may be more accessible to people of varying skill levels.

The format is open to everyone

“Since it doesn’t require complex technical movements, Hyrox may be more appealing to beginners or those who prefer a simpler, more repetitive training approach,” Tibana points out. “On the other hand, some equipment, such as sleds and ski ergometers, are not commonly found in exercise facilities.

Other strengths that encourage participation from different audiences and fitness levels no restrictions on arrival time or obligation to attend the exam.

Although it has not yet reached Brazil, it can be expected to happen in the future. There is a membership program for boxes and gyms that requires annual payments.

Hyrox is considered a new and friendly fitness method/competition. Another physical movement option to get people off the couch.

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Fabio Dominski He holds a PhD in Human Movement Sciences and a degree in Physical Education from the State University of Santa Catarina (UDESC). He is a university professor and researcher at the Laboratory of Sport and Exercise Psychology (LAPE/UDESC). He does scientific dissemination on social media and in podcast available on SpotifyAuthor of Physical Exercise and Science – Facts and Myths.