RACE

THE WORLD SERIES OF FITNESS RACING

For two days during this year’s celebration, March 25th & 26th, HYROX will be powering the Miami Beach Fitness Festival’s race competition. The HYROX race is the same all around the world, and competitors are tested in every facet of athletic performance navigating impressive racecourses, starting with a 1km run, followed by 1 functional fitness movement, repeating 8 times.

Kettlebells HYROX Miami Beach Fitness Festival
Competitors At The HYROX Miami Beach Fitness Festival
HYROX Workout Stage Miami Beach Fitness Festival

RACE FORMAT

The first HYROX workout is 1000 metres on the Ski Erg. The Ski Erg mainly targets the arm, shoulder and core muscles. However, when done properly the muscles of the lower body are involved in the movement as well, making the Ski Erg a full body exercise.

Workout number two is the Sled Push. Don’t come unprepared… the Sled Push is something you should have tried at least once before your race, and got a pair of shoes with some grip! Here you need the muscles of the lower body, especially the anterior thigh muscles. In addition, the entire posterior chain and core muscles are involved.

The next one is 50 metres on The Sled Pull. Get ready to use your glutes, biceps, and back as well as the entire trunk.

Created in 1939, this full body workout is loved and hated at the same time. If you’re new to HYROX you might have a hard time with Burpees, however most of our athletes would now consider this one of their favourite exercises.

Workout number 5 is the second Ergometer in the competition. 1000 metres on the Concept2 RowErg marks the beginning of the second half of the HYROX workouts.

 

For the Farmers Carry you need to work your upper back muscles (trapezius), the entire core muscles and of course the forearms/hands (grip strength). An easy exercise you can practice on your weekly shopping run.

10, 20 or 30 kilograms on your back whilst lunging? Yes, welcome to workout number 7. The lunge primarily targets the thigh and glute muscles.

The final boss – The Wall Balls. You made it this far and there is no turning back now. Take a deep breath, finish those Wall Balls and join the #HYSOCIETY of Fitness.

HYROX DIVISIONS

Divisions In HYROX Miami Beach Fitness Festival

WEIGHTS, DISTANCES, AND REPETITIONS

HYROX Miami Beach Fitness Festival Competitor SkiErg

Individual

START

  • 1 KM RUN
  • 1000m SkiErg
  • 1KM RUN
  • 2x25m Sled Push (102 kg incl. Sled)
  • 1KM RUN
  • 2x25m Sled Pull (78 kg incl. Sled)
  • 1KM RUN
  • 80m Burpee Broad Jump
  • 1KM RUN
  • 1000m Rowing
  • 1KM RUN
  • 200m Farmers Carry (16kg)
  • 1KM RUN
  • 100m Sandbag Lunges (10kg)
  • 1KM RUN
  • 75x Wall Balls (4kg)

FINISH

START

  • 1 KM RUN
  • 1000m SkiErg
  • 1KM RUN
  • 2x25m Sled Push (152 kg incl. Sled)
  • 1KM RUN
  • 2x25m Sled Pull (103 kg incl. Sled)
  • 1KM RUN
  • 80m Burpee Broad Jump
  • 1KM RUN
  • 1000m Rowing
  • 1KM RUN
  • 200m Farmers Carry (24kg)
  • 1KM RUN
  • 100m Sandbag Lunges (20kg)
  • 1KM RUN
  • 100x Wall Balls (6kg)

FINISH

START

  • 1 KM RUN
  • 1000m SkiErg
  • 1KM RUN
  • 2x25m Sled Push (152 kg incl. Sled)
  • 1KM RUN
  • 2x25m Sled Pull (103 kg incl. Sled)
  • 1KM RUN
  • 80m Burpee Broad Jump
  • 1KM RUN
  • 1000m Rowing
  • 1KM RUN
  • 200m Farmers Carry (24kg)
  • 1KM RUN
  • 100m Sandbag Lunges (20kg)
  • 1KM RUN
  • 100x Wall Balls (6kg)

FINISH

 

START

  • 1000m SkiErg
  • 1KM RUN
  • 2x25m Sled Push (202 kg incl. Sled)
  • 1KM RUN
  • 2x25m Sled Pull (153 kg incl. Sled)
  • 1KM RUN
  • 80m Burpee Broad Jump
  • 1KM RUN
  • 1000m Rowing
  • 1KM RUN
  • 200m Farmers Carry (32kg)
  • 1KM RUN
  • 100m Sandbag Lunges (30kg)
  • 1KM RUN
  • 100x Wall Balls (9kg)

FINISH

DOUBLES

START

  • 1000m SkiErg
  • 1KM RUN
  • 2x25m Sled Push (102 kg incl. Sled)
  • 1KM RUN
  • 2x25m Sled Pull (78 kg incl. Sled)
  • 1KM RUN
  • 80m Burpee Broad Jump
  • 1KM RUN
  • 1000m Rowing
  • 1KM RUN
  • 200m Farmers Carry (16kg)
  • 1KM RUN
  • 100m Sandbag Lunges (10kg)
  • 1KM RUN
  • 75x Wall Balls (4kg)

FINISH

START

  • 1 KM RUN
  • 1000m SkiErg
  • 1KM RUN
  • 2x25m Sled Push (152 kg incl. Sled)
  • 1KM RUN
  • 2x25m Sled Pull (103 kg incl. Sled)
  • 1KM RUN
  • 80m Burpee Broad Jump
  • 1KM RUN
  • 1000m Rowing
  • 1KM RUN
  • 200m Farmers Carry (24kg)
  • 1KM RUN
  • 100m Sandbag Lunges (20kg)
  • 1KM RUN
  • 100x Wall Balls (6kg)

FINISH

START

  • 1 KM RUN
  • 1000m SkiErg
  • 1KM RUN
  • 2x25m Sled Push (152 kg incl. Sled)
  • 1KM RUN
  • 2x25m Sled Pull (103 kg incl. Sled)
  • 1KM RUN
  • 80m Burpee Broad Jump
  • 1KM RUN
  • 1000m Rowing
  • 1KM RUN
  • 200m Farmers Carry (24kg)
  • 1KM RUN
  • 100m Sandbag Lunges (20kg)
  • 1KM RUN
  • 100x Wall Balls (6kg)

FINISH

RELAY

START

  • 1 KM RUN
  • 1000m SkiErg
  • 1KM RUN
  • 2x25m Sled Push (102 kg incl. Sled)
  • 1KM RUN
  • 2x25m Sled Pull (78 kg incl. Sled)
  • 1KM RUN
  • 80m Burpee Broad Jump
  • 1KM RUN
  • 1000m Rowing
  • 1KM RUN
  • 200m Farmers Carry (16kg)
  • 1KM RUN
  • 100m Sandbag Lunges (10kg)
  • 1KM RUN
  • 100x Wall Balls (4kg)

FINISH

START

  • 1 KM RUN
  • 1000m SkiErg
  • 1KM RUN
  • 2x25m Sled Push (152 kg incl. Sled)
  • 1KM RUN
  • 2x25m Sled Pull (103 kg incl. Sled)
  • 1KM RUN
  • 80m Burpee Broad Jump
  • 1KM RUN
  • 1000m Rowing
  • 1KM RUN
  • 200m Farmers Carry (24kg)
  • 1KM RUN
  • 100m Sandbag Lunges (20kg)
  • 1KM RUN
  • 100x Wall Balls (6kg)

FINISH

START

  • 1 KM RUN
  • 1000m SkiErg
  • 1KM RUN
  • 2x25m Sled Push (102/152 kg incl. Sled) (F/M)
  • 1KM RUN
  • 2x25m Sled Pull (78/103 kg incl. Sled) (F/M)
  • 1KM RUN
  • 80m Burpee Broad Jump
  • 1KM RUN
  • 1000m Rowing
  • 1KM RUN
  • 200m Farmers Carry (16/24kg) (F/M)
  • 1KM RUN
  • 100m Sandbag Lunges (10/20kg) (F/M)
  • 1KM RUN
  • 100x Wall Balls (4kg) (F/M)

FINISH

REGISTER TO COMPETE

Whether this is your first HYROX, you are returning to beat your time or fancy trying your hand in another division, sign up today and make sure you don’t miss out on the HYROX challenge at the Miami Beach Fitness Festival!

In addition to spectator tickets, tickets for all HYROX Miami Beach Fitness Festival divisions are now available.