BUILD. DON’T GUESS.
Training develops across a structured cycle. A foundation phase leads into pace development, acceleration and final preparation.
HYROX EXPLAINED
WHAT IS
HYROX?
HYROX is a fitness race with one standard format worldwide: eight 1 km runs, each followed by a functional workout station. Because the format never changes, you can train for it directly. Here’s how a race works, and how we train for it in Tacoma.
8× 1 km runs
8Workout stations
1Finish line
THE FORMAT
ONE FINISH LINE.
A STRONGER YOU
ALONG THE WAY.
Training for it means building both: the engine to keep moving and the strength to work under fatigue. The starting point is where you are today.
YOUR RACE, AT A GLANCE08 RUNS / 08 STATIONS / 01 FINISH
RUNNING LOOP ▣ WORKOUT STATION
Conceptual arena layout—not a specific event map. Stations 01–04 run left to right; 05–08 return right to left. Complete a 1 km run before each station. Spectator and transition zones are illustrative; actual layouts and division requirements vary.
Swipe across to follow the course →
OUR PROGRAM / THE METHOD BEHIND THE WORK
MORE THAN A WORKOUT.
A PLAN TO PROGRESS.
Our program is designed in-house by the coaches behind Tacoma CrossFit. Every session has a purpose: build the foundation, develop your pace, and bring it together for race day.
STRENGTH MEETS ENGINE.
Foundational, Power, Engine and Complete sessions develop different qualities. Your training mix should reflect what you need to improve.
QUALITY BEFORE LOAD.
Use controlled movement and appropriate resistance to build capacity. Technique, pacing and recovery matter alongside effort.
START WHERE YOU ARE.
A newer athlete, an experienced lifter and a strong runner need different starting points. Progress the challenge as your ability develops.
01 BASE02 PACE03 ACCELERATE04 PRIME
SAMPLE WORKOUT
BUILT WITH
PURPOSE AND
INTENTION
Here’s an example of how one class can flow: prepare, build strength, then race-style conditioning. It’s not today’s workout. Your coaches set the real programming.
50MINUTES
ROWER · KETTLEBELL · SLED · RUN SPACE
Includes coaching, transitions and recovery.
Movements, loads and distances are adjusted by the coach.
EXAMPLE CLASS · 50 MINFor illustration only. Not today’s workout.
4 BLOCKS
08MIN0:00
01 / PREPARE
WARM-UP & MOVEMENT PREP
Easy rowing or jogging, followed by dynamic mobility and unloaded squat and hinge practice.
12MIN0:08
02 / BUILD
STRENGTH & SLED SKILL
Practice controlled kettlebell deadlifts and goblet squats, then rehearse short sled pushes with coaching on posture and footwork.
What the coach is looking for
Repeatable movement, a stable trunk and a load that lets you maintain control. Quality sets with recovery—not a race through the reps.
24MIN0:20
03 / CONNECT
RUN. ROW. CARRY.
Three 8-minute rounds. Complete the work at a repeatable pace, then recover for the time remaining.
Make it your starting point
The coach can shorten distances, use a run/walk approach or reduce carry loading so each round includes recovery. The goal is consistent pacing across all three rounds.
06MIN0:44
04 / RESET
COOLDOWN & CHECK-IN
Easy movement, relaxed breathing and a quick coaching check-in on pacing, movement quality and what to build on next time.
Example only. Not today’s live workout or an official HYROX365 session. Final class programming is set by your coaching team.
HYROX BASICS
THE QUICK
ANSWERS.
What is HYROX?
HYROX is a fitness race with one standard format worldwide: eight 1 km runs, each followed by a functional workout station. The stations are SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. Because the format never changes, you can train for it directly.
What are the eight HYROX stations?
In race order: SkiErg (1,000 m), sled push (50 m), sled pull (50 m), burpee broad jumps (80 m), rowing (1,000 m), farmers carry (200 m), sandbag lunges (100 m) and wall balls (100 reps). Weights and requirements vary by division.
How long is a HYROX race?
Eight 1 km runs plus eight workout stations, so 8 km of running in total with a station after every run. Finish times depend on your fitness, your pacing and your division.
Do I need to be a runner to try HYROX?
No. You will run, but the format combines strength and endurance, and every station can be scaled while you build. Start where you are today.
Do I have to enter a race to train with the club?
No. A race can give you a target, but hybrid training also supports general strength and endurance goals. Choose your goal when you send your details.
How does Tacoma HYROX Hybrid Club train for it?
Coached classes combine running, sled work, SkiErgs, rowing and functional strength across a structured cycle that builds from a foundation phase into pace, acceleration and race preparation. Coaches adjust movements, loads and distances to fit you. See the programming and a sample class on this page.
READY WHEN YOU ARE
TRAIN FOR IT HERE.
Founders rate: $100/month for the first 30 members. Send your details and we’ll personally reach out to help you get started.