The world series of fitness racing
HYROX
HYROX TRAINING AT SYNERGY STRENGTH
Build your engine. Train for the challenge.
Running meets strength endurance. Develop your pacing, practise the stations, and learn to keep moving when the work gets tough.
WHAT IS HYROX?
HYROX is a fitness race combining eight 1 km runs with eight workout stations: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls.
WHAT YOU’LL TRAIN AT SYNERGY
Build aerobic endurance, practise efficient movement, and develop the strength to handle repeated efforts.
Our sessions use running, ergs, sleds, carries, lunges, and wall balls. Training varies to build your capacity; every class is not a full race simulation.
FIND YOUR STARTING POINT
New to HYROX? Learn the movements and build confidence.
Preparing for a race? Work on pacing, transitions, and maintaining your effort under fatigue.
Coaches help adjust the training to your current ability.
COME TRAIN WITH US
Experience HYROX training and meet the Synergy community.
Hyrox/Fitness racing Class schedule
Ready to Race WITH US?
The RACE
+Skierg
1000m SkiErg
The first HYROX workout station is 1000m on the Ski Erg. This erg predominantly targets the arm, shoulder & core muscles, however when done efficiently, it also involves muscles in the lower body – making the Ski Erg a full body workout.
+Sled push
50m Sled Push
The second workout station is 50m of Sled Push. This is one station you do not want to come unprepared for… so make sure you try it out at least once before your race and invest in some grippy shoes! This movement targets the lower body muscles, including the entire posterior chain, core & anterior thigh muscles in particular.
+Sled pull
50m Sled Pull
Get ready to use your glutes, back, biceps & the entire trunk during workout station three – 50m of Sled Pull.
+Burpee Broad Jumps
80m Burpee Broad Jump
Born in 1939, the fourth workout station is a full body workout that is both loved and hated at the same time. Trying these for the first time may feel hard, but many of our regular athletes now consider this station to be one of their favourites!
+Rowing
1000m Row
Station number five is the second ergometer in this fitness race. 1000m of rowing marks the beginning of the second half of your HYROX race.
+Farmers Carry
200m Farmers Carry
For 200m of Farmers Carry, engagement of your upper back muscles, core & grip strength is required. This workout station is easy to practise on your weekly shop…
+Sandbag Lunges
100m Sandbag Lunges
10, 20 or 30 kilograms on your back whilst lunging? Welcome to workout station number seven. Primarily targets the thigh and glute muscles, this one is a burner…
+Wall Balls
100 Wall Balls
The final station… Wall Balls. With the finish line in sight, it’s time to finish your race in style & join the #HYROXFAMILY.
Show up. Breathe. Grind. Grow.
Join us at Synergy Strength for HYROX — and bring your best self to the floor. One breath, one rep, one push at a time.
Have questions? Contact us today or talk to a coach in-gym!