The HYROX Format
HYROX is quickly becoming one of the most popular fitness competitions worldwide. If you’re seeing athletes talking about “the race” and wondering what it’s all about, here’s everything you need to know about HYROX and how Function Well’s HYBRID program prepares you for it.HYROX is a standardised fitness race that combines running with functional workout stations. HYROX is the same format at every single event, anywhere in the world. Every HYROX race follows this exact sequence:
1km Run → 1000m SkiErg
1km Run → 50m Sled Push
1km Run → 50m Sled Pull
1km Run → 80m Burpee Broad Jumps
1km Run → 1000m Row
1km Run → 200m Farmers Carry
1km Run → 100m Sandbag Lunges
1km Run → 100 Wall Balls
Who is HYROX For?
HYROX offers multiple divisions:
HYROX Open: Perfect for first-timers and fitness enthusiasts
HYROX Pro: Heavier weights and higher reps for competitive athletes
HYROX Doubles: Team up with a partner and split the work
HYROX Relay: Four-person teams each completing two stations
Age group categories mean you’re competing against athletes in your demographic, making it accessible regardless of age or experience level.
Why HYROX is Growing in Popularity
HYROX solves a problem that’s existed in functional fitness for years: how do you measure progress when every workout is different?
With HYROX, you have a standardised benchmark. The race hits a perfect balance:
Long enough to demand serious conditioning
Technical enough to reward skill and preparation
Accessible enough that you don’t need years of training
Competitive enough to push elite athletes
How to Train for HYROX
HYROX demands a unique blend of aerobic capacity, strength under fatigue, muscular endurance, and mental toughness. You need to maintain power output on a sled push after running. You need to hold form on wall balls when your legs are aching from lunges.
As an official HYROX Training Club, our Hybrid program will help you prepare. Hybrid combines HYROX conditioning with strength training and functional body building to help you perform like an athlete.
Hybrid Lift+ Sessions
These 60-minute classes build the strength foundation HYROX demands:
Compound movements (squats, deadlifts, presses)
Functional bodybuilding for muscular endurance
Choice of finisher: Accessory Strength or Conditioning
HYROX Capacity Sessions
Running every Tuesday, Thursday, and Saturday, these sessions deliver HYROX-specific preparation:
Skills technique, efficiency and capacity – every second Thursday will focus on a specific skill or station – going over tips and technique, finding what works best for you to improve time. (20mins skills / 20mins workout) This will include sled push, sled pulls, wall balls, farmer carries and burpee broad jumps.
Saturday sessions will have the option as a solo or partner workout and incorporate the skills that were developed that same week. So those racing in doubles can work together.
Weekly outdoor running sessions to fit with your schedule.
Our coaches have expert-level understanding of HYROX, having participated themselves and provide guidance on pacing strategies, technique, and training priorities based on your individual weaknesses.
Join the Hybrid Community
As an Official HYROX Training Club in Brisbane, our Hybrid program is specifically designed around the race format. The base stimulus is programmed for all members, but you can individualise on Lift+ days relative to your specific goals.
Training for HYROX Brisbane? We’ll guide you through progressive programming that peaks you for race day. Want to use HYROX-style training to build muscle and fitness? Adjust your accessory work accordingly.
HYBRID is included in our limited Lifestyle membership. Only several spaces remain in this tier.
