HYROX

Rawfit may not be a registered Hyrox facility, but it’s one of the smartest places to prepare for competition. The trainers here are highly experienced and well-versed in Hyrox movements, pacing, and event structure. They know exactly how to sharpen your strength, conditioning, and technique so you can perform at your peak on race day. By training at Rawfit, you’ll gain access to expert coaching that translates directly into improved Hyrox performance—even though the gym itself isn’t affiliated with the event. If you want a competitive edge and the confidence to hit the start line ready, Rawfit is where you’ll find it.

Lets Break Each Section Down

01. Ski Erg

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The Ski Erg mainly targets the lats/triceps, shoulder and core muscles. However, when done properly the muscles of the lower body are involved in the movement as well, which makes the Ski Erg a total body exercise.

Hip width stance on the rear third of the platform.
Grab both handles, with your arms extended and initiate the movement.
Pull the handles downward and use upper body for support while hinging with a neutral spine, into a quarter squat. Finish the pull with both arms extended alongside the thighs.
Initiate a new pull by extending the arms back up and driving the handles down.

02. Sled Push

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The Sled Push mainly targets the muscles of the lower body, especially the anterior thigh muscles. In addition, the entire posterior chain and core muscles are involved. Upper body muscles are secondary, as the body creates tension.

Staggered stance before pushing the sled.
Hold on to handles with your arms bent or extended and initiate the movement.
While pushing the sled, keep tension in core, and if arms are extended – shoulders and arms locked out.
Control Breathing.

03. Sled Pull

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The Sled Pull mainly targets the muscles of the glutes, biceps, and back as well as the entire trunk.

Exercise has to be executed standing.
Grab the rope with both hands initiate the pull.
Feet stay within the marked lines.

04. Burpee Broad Jump

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The Burpee primarily targets the large muscle groups of the chest, back and anterior thigh. In addition, the arm muscles, especially triceps and shoulder muscles, play an important role. When jumping forward, the thigh, calf and glute muscles are crucial.

Start in an upright standing position.

Place hands close to your feet, jump the feet back into a high plank position. Lower your chest and thighs to the ground.

Then push yourself up back into the plank position and hop both feet forward toward your hands.

Now jump and land with both feet, covering as much distance as possible.

05. Rower

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Rowing involves the leg muscles, biceps, core and back muscles. During the drive (stroke) the back muscles work as you swing your torso open, and your glutes and hamstrings contract to open the hip. At the finish, the core stabilize the body, and the glutes and quads are contracting. The biceps and many of the back muscles are also working to help keep the upper body straight, which makes rowing a total body exercise.

While staying in an upright position, grab the handle with your hands and your legs bent.

Initiate the drive/stroke with your legs first, then arms and upper body follow.

Extend your legs completely and pull the handle towards your stomach (below your ribs).

When the drive is finished prepare for the “catch” with first your arms, then upper body, reversing the drive movement.

06. Farmers Carry

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Farmers Carry primarily targets the upper back muscles (trapezius), the entire core and of course the forearms/hands (grip strength). Lower body is secondary.

Place one kettle bell each to the right and left of your feet.

Hinge forward with your back straight until your arms reach the handles of the kettle bells.

Then use your legs and straight back (torso tension) to lift the kettle bells.

Keep your lats and core tight and walk.

07. Sandbag Lunges

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The lunge primarily targets the thigh and glute muscles. Because of the weight of the sandbag on the shoulders, the core muscles are also included.

First, lift up the sandbag without assistance and place it over your shoulders.

Start in an upright standing position.

One leg steps forward and initiates the lunge.

Lower yourself until your back knee touches the floor.

You can either lunge continuously or stop after each lunge. Lunges have to be alternating.

Your knees and hips must be extended before switching legs.

08. Wall Balls

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Legs and glute muscles are the main muscle groups used in this exercise. However, throwing the med ball up against a target also demands upper body activation, specifically of the shoulder muscles.

Start in an upright standing position with feet hip width apart.
Approx. one arm length from the wall or rig.
Pick up the ball from the floor, return to an upright position, and then initiate the movement by lowering into a squat.
At the bottom position of the squat, your hips must descend lower than your knees.
When standing back up, use momentum and throw the ball against the target.
Catch the ball afterwards and repeat the movement.

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