Hyrox: Real-World Validation of CrossFit’s Elite Fitness Philosophy

Nowadays, it’s not unusual for our members to ask about preparing for a Hyrox event. To answer this question effectively, we need to revisit CrossFit’s definition of fitness and its role in developing general physical preparedness (GPP) rather than sport-specific training. 

CrossFit is a methodology in which we specialize in not being specialized. CrossFit athletes aim to develop broad, general, and inclusive fitness through constant variance, pushing the margins of experience across multiple domains. The goal is to create a well-rounded capacity that prepares individuals for physical challenges or sports. This methodology is more than enough to prepare individuals for the challenges of Hyrox. In fact, Hyrox proves that what we do works and that CrossFit delivers on its promise. 

This foundational philosophy is illustrated in CrossFit’s theoretical hierarchy of athlete development, where sport sits at the top — not the bottom. CrossFit builds a broad fitness base through mechanics, consistency, and intensity, a strong foundation for athletes to explore and excel in specialized sports. Its methodology covers all energy systems and movement patterns, making it ideal for general preparedness.

On the other hand, Hyrox is a sport — that’s what they call it — though we see it as more of a race or event, much like Murph, Chad, or Whitten. It has a fixed event structure, is known and knowable, and has a known competition date, which requires specific preparation to excel in that environment. Training for Hyrox involves preparing for its defined challenges, including an 8K run interspersed with eight functional fitness stations. This focus makes it the opposite of CrossFit’s non-specialized approach. 

However, this distinction doesn’t imply that CrossFit training is inadequate for Hyrox preparation — quite the contrary. If you compare two individuals, one an endurance athlete and the other a regular CrossFit athlete, the CrossFit athlete will almost certainly perform better in a Hyrox event due to their general fitness base. But the real question lies in the athlete’s goal: Is the objective simply to complete the event or to achieve peak performance? If it’s just to complete the event in the middle of the pack, a CrossFit athlete will likely be able to achieve that just by continuing their regular CrossFit training.

For those looking to excel in Hyrox, a general CrossFit base is a strong starting point, but event-specific preparation will be necessary. To prepare, an athlete should:

1. Maintain CrossFit Training: Continue regular CrossFit workouts three to four times weekly to sustain general physical preparedness.
2. Identify Weaknesses: Assess the 8K run and functional stations to identify personal weak points.
3. Target their Training: Incorporate focused skill work targeting those weaker elements before or after doing their CrossFit workout. 
4. Increase Specificity Over Time: Twelve weeks from the event, continue CrossFit while dedicating one longer-duration weekly workout to simulate Hyrox’s movements and format. Six weeks out, shift toward more event-specific training with increased running volume and longer workouts while reducing pure CrossFit volume. The final two weeks should focus on tapering intensity with one to two CrossFit sessions and three to four Hyrox-style weekly sessions.

This approach is effective not only for Hyrox but for any sport where CrossFit serves as the foundation for GPP. 

Ultimately, CrossFit’s methodology provides a comprehensive base of fitness that can prepare athletes for nearly any challenge. However, targeting one of the eight Hyrox disciplines where an athlete may be weak and upping the running volume for four to six weeks before the event are essential for optimal results when the goal is peak performance in a specific event.

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About the Author

Matthieu Dubreucq is a Seminar Staff Flowmaster for CrossFit’s Education Department and owner of CrossFit Laval since 2008, now hosted by Matt’s Garage Training Club. He is a Certified CrossFit Coach (CF-L4), former Canadian Sailing Team athlete, Canadian Ski Alliance Level 3 Ski Instructor, and Canadian Yachting Association Level 4 Coach. He has authored two books, “Let’s Run, Allons Courir,” and “Play For Profit.”