Hyrox is coming..

And so are we!

Our 8 Week Hyrox Squad Program launches on Sunday the 11th of October as we build up for the Melbourne event.

Here you’ll find a short video giving you all of the details of the program, the sessional times and key events we’ve got planned to help us get in peak condition before the big day.

Please see below for the membership options available!

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EVENTS

  • 9am - The Hyrox Squad Launch! We’ll be having a coffee, running through a mini Hyrox workshop, smashing through a Hyrox Relay and finishing with a smoothie!

  • It’s time to do a full run through. By this stage you’ll be 4 weeks into the program and this will give you your first full “taste-test” of what’s to come.

  • Did we already mention that this is a running focused event? Well, here’s your chance to jump into one of our favourite running challenges yet. 21,097m (Half marathon distance) completed as a relay in teams of 4 at the track. Run 400m / Rest a while. Rinse and repeat.

  • It’s showtime! Your big day will fall somewhere within these dates and now it’s time to get out there and have some FUN.

Our Approach

You need to build a body that doesn’t break down.

We’ve seen it many times over.

A sled that doesn’t budge.. legs that totally collapse when it comes to the lunges.. and yes.. a no-rep count on the wall balls higher than the completed reps. No Bueno.

For any endurance event (See note 4), we aim to build a bodily structure that can handle things with ease. Does this mean it’s easy? No.

It just means we have the sufficient capacity to keep moving forwards and to meet the technical requirements of the different movement stations.

The quality of your training defines how well you’ll go.

It’s all about the lead up and building up one session at a time. There’s an art to doing event prep and that is gradual progression without breaking down or getting injured.

We recommend the following 8 week training program as a minimum if you are competing in an upcoming Hyrox Event.

  • 2 x Hyrox Specific Sessions Per Week (1 of these includes compromised running)

  • 2 x Runs (See running note)

Majorly beneficial but depends on timetable:

  • 1-2 x Strength Sessions Per Week

  • The Dirty-Double on Saturday mornings.. (Hyrox into Team)

  • And other additional training, recovery work can be beneficial when at the right intensity.

After completing several Hyrox events in the past, we have been fortunate enough to put ourselves and many of our Northsiders in the arena. Here’s what we’ve learned about the event and how we approach the training for it.

It’s a running based event.

We’ve seen it. We’ve felt it. Running makes up the majority of the event and therefore to do well.. you really want to focus on building your running.

We recommend a minimum of 3 runs a week with the following breakdown:

  • Run 1 - Threshold Intervals (Tuesday Run Club)

  • Run 2 - Long Steady (Solo)

  • Run 3 - Compromised Running (Part of Hyrox Sesh 2)

It’s an endurance sport.

Sure.. there’s some stations that require some level of strength but this is very much about building an engine (Cardiovascular system) that lasts the distance. We teach you pacing strategies and a layer approached to building your cardio which is less about “go hard at all times” and more about finding a steady rhythm.

The goal? To endure. To last. To persevere. To simply keep going. And to feel like you’ve done your best.

Northside Training Options