"HYROX TRAINING CLUB" text in bold, outlined font on a transparent background.

what is deadly dozen?

HYROX combines both running & functional workout stations, where participants run 1km, followed by 1 functional workout station, repeated eight times.

THE RACE
Comprises of 12 Journeys (runs) + 12 Labours (exercises)

Format:

400m Run

KB Farmers Carry: 240m (Male: 2x 24kg KB / Female: 2x 16kg KB)

400m Run

KB Deadlift: 60 Reps (Male: 1x 32kg KB / Female: 1x 24kg KB)

400m Run

  • 3. DB Lunge: 60m (Male: 2x 12.5kg DB / Female: 2x 7.5kg DB)

  • 400m Run

  • 4. DB Snatch: 60 Reps (Male: 1x 15kg DB / Female: 1x 9kg DB)

  • 400m Run

  • 5. Burpee Broad Jump: 60m (Bodyweight)

  • 400m Run

  • 6. KB Goblet Squat: 60 Reps (Male: 1x 16kg KB / Female: 1x 12kg KB)

  • 400m Run

  • 7. WP Front Carry: 240m (Male: 1x 25kg WP / Female: 1x 20kg WP)

  • 400m Run

  • 8. DB Push Press: 60 Reps (Male: 2x 12.5kg DB / Female: 2x 6kg DB)

  • 400m Run

  • 9. Bear Crawl: 120m (Bodyweight)

  • 400m Run

  • 10. WP Clean & Press: 60 Reps (Male: 1x 15kg WP / Female: 1x 10kg WP)

  • 400m Run

  • 11. WP Overhead Carry: 180m (Male: 1x 15kg WP / Female: 1x 10kg WP)

  • 400m Run

  • 12. DB Devil Press: 20 Reps (Male: 2x 10kg DB / Female: 2x 5kg DB)

There are also Gym Variations of the Track Race.

Indoor fitness race event with athletes running past barriers branded with 'HYROX' and spectators watching.
Image showing eight fitness competition events: 1. 1000m SkiErg, 2. 50m Sled Push, 3. 50m Sled Pull, 4. 80m Burpee Broad Jumps, 5. 1000m Rowing, 6. 200m Farmers Carry, 7. 100m Sandbag Lunges, 8. 75 or 100 Wall Balls. Side timeline includes running segments between each event.

START

1KM RUN
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1KM SKI
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1KM RUN
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50m sled push
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1km run
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50m sled pull
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1km run
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80m burpee broad jump
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1km run
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1km row
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1km run
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200m farmers carry
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1km run
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100m sandbag lunges
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1km run
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75 or 100 wall balls

FINISH