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From Crossfit to Hyrox at 45
At 45, I never imagined I’d be stepping into a competitive fitness race like Hyrox, but life has a way of surprising you. I’m Mark, a software engineer from Denver, Colorado. Fitness has always been a part of my life—most recently through CrossFit, which I’ve been doing for the past eight years. I’ve participated in a few local CrossFit competitions, enjoying the mix of strength, skill, and camaraderie. But over the last year, I started feeling like CrossFit wasn’t quite hitting the mark for me anymore.
Why Hyrox?
It all started when I stumbled across a YouTube video of a Hyrox race. The idea of combining endurance and functional fitness in a standardized format immediately appealed to me. Unlike CrossFit, Hyrox doesn’t require mastery of technical gymnastic movements or Olympic lifts. It’s about grit, consistency, and grinding through a series of functional exercises interspersed with running. For someone like me—more endurance-focused than power-oriented—it felt like a better fit.
The simplicity of the format was another draw: eight 1km runs, each followed by a functional workout station. It was less chaotic than CrossFit competitions but still tough and demanding. I was intrigued and thought, Why not give this a shot?
The Start of My Training Journey
I signed up for a Hyrox race in Chicago, set for December. This gave me about 14 weeks to prepare. I knew running would be my biggest challenge—I’d never been much of a runner, and most of my CrossFit workouts didn’t include anything longer than 400 meters. So, I had to start from scratch.
My Training Approach:
- Running: I added three weekly runs to my routine.
- One long, slow-distance run (5-8km to build endurance).
- One interval session (e.g., 6x400m at a fast pace with rest in between).
- One tempo run (2-3km at a challenging but sustainable pace).
- Functional Fitness: I adapted my CrossFit workouts to mimic Hyrox stations. Without access to a sled or SkiErg at home, I got creative:
- I pushed a heavy sandbag across my garage floor to simulate sled pushes.
- For the SkiErg, I did high-rep kettlebell swings to work similar muscles.
- Farmer’s carries were done with my heaviest dumbbells, and wall balls were replaced with thrusters using a light barbell.
- Long Workouts: Once a week, I did a 60-75 minute Hyrox-style workout. These included running segments combined with exercises like lunges, burpees, and rowing.
Race Day in Chicago
The race was held at a massive convention center. I arrived 90 minutes before my start time to check out the layout, warm up, and soak in the energy. The atmosphere was electric—music pumping, competitors chatting, and a general buzz of anticipation.
At 10:20 AM, it was my turn. After a quick briefing, we were off. Here’s how it went:
- Run 1 (1km): The adrenaline kicked in, and I started faster than planned. I quickly settled into a steady pace.
- Station 1 – SkiErg (1,000m): The SkiErg wasn’t too bad. My arms burned a little, but I kept a smooth rhythm.
- Run 2 (1km): Felt good—running at a consistent pace.
- Station 2 – Sled Push (150kg): This was brutal. Pushing that weight across the carpeted floor burned my legs like nothing else. I had to stop twice to catch my breath.
- Run 3 (1km): Slower now. My legs were jelly, but I pushed through.
- Station 3 – Sled Pull (100kg): Surprisingly, this was easier than the push. I used a strong hand-over-hand technique and focused on keeping the sled moving.
- Run 4 (1km): My pace dipped here. I just focused on putting one foot in front of the other.
- Station 4 – Burpee Broad Jumps: These felt endless. Each jump drained me, but I chipped away.
- Run 5 (1km): It was more of a shuffle at this point.
- Station 5 – Rowing (1,000m): I focused on steady pulls. It was tough, but I knew I had to save energy for what was coming.
- Run 6 (1km): Somehow, I found a second wind and kept moving.
- Station 6 – Farmer’s Carry (2x24kg, 200m): Grip strength saved me here. I broke it into three chunks with quick rests.
- Run 7 (1km): Almost there, but my legs felt like lead.
- Station 7 – Sandbag Lunges (20kg, 100m): My quads were on fire, but the finish line was in sight.
- Run 8 (1km): I gave it everything I had left.
- Station 8 – Wall Balls (100 reps, 6kg ball): This was a grind. I broke it into sets of 10-15, with quick rests between.
The Finish Line
Crossing the finish line was a mix of relief, pride, and exhaustion. My final time was 1:27:48—not spectacular, but I was thrilled just to finish. Looking back, my running slowed me down the most, but my preparation for the stations paid off.
What I Learned
- Running Matters: If I want to improve, I need to dedicate more time to running.
- Consistency Wins: Training consistently over the weeks made the race manageable.
- Have Fun: The camaraderie and energy of the event were incredible.
I’ve already signed up for my next Hyrox race in Denver this spring, aiming to beat my time. For anyone considering Hyrox: you don’t have to be perfect to start—you just have to start.
Hyrox Training made simple 