What is it?
Hyrox and Hybrid is HIIT style training, compromising of weighted and functional workouts and cardio, including running, assault bikes, ski erg and rowing machines. It’s a fitness style open to all abilities. The techniques and training can be adapted to suit all fitness levels. Competitions in this field have become increasingly popular. There are national and international competitions with more local gyms offering Sim competitions which are available to all and at a reasonable price.
This style of training lends itself to a variety of training and is a fantastic sport for participating and spectating. It’s a social event where everyone encourages each other.
The training is a mix of solo and partner workouts. This lends itself to the competitions which can be attended as partners or solo. Although it’s a competition it’s an individual race. There isn’t any need to think you must compete and race others. This is about your own challenges and goals and working towards something.
Hyrox and hybrid has become popular due to not being focused one element. Its not just running but its not just weights. The training is measurable and achievable for all.
The competitions follow the same format each time. However, Hyrox and Hybrid have different formats.
Hyrox is 8 stations with a 1km run in between. Starting with the run, it moves into a 1000m Ski erg, followed by run 2, then a 50m sled push, run 3, a 50m sled pull, run 4, 80m burpee broad jump, run 5, 1000m row, run 6, 300m farmers carries, run 7, 100m sandbag lunges, run 8, and ending on 100 wall balls.
Hybrid format is 10 stations with a 600m run in between. Again starting with the 600m run, into station 1 50 calorie assault/air bike, run 2, 100 wall balls, run 3, 1000m row, run 4, 80m burpee broad jump, run 5, 50 (or 100) dumbbell snatches, run 6, 100m sandbag lunges, run 7, 200m farmers carry, run 8, 60m sled pull, run 9, 1000m ski erg, run 10, ending on 60m sled push.
For both formats weights vary between males and females. Often people prefer the Hybrid format as the run is slightly shorter. However there are 2 additional stations.
Who are we?
We are a new club, who have called ourself Hycops. We are open to suggestions and ideas, as this is a team. We train the 1st and 3rd Saturday of each month at 10.30am. The gym is Dynamic Hybrid, Bakers Yard in Gosforth. Its £10pp.
This gym is officiated with Hyrox and Hyrbid. The trainers are exceptionally knowledgeable in this field offering advice on standards and techniques and able to adapt movements to individuals. They will support you on whichever journey you are on, whether it is to compete in your first local competition or complete your first solo or just enjoy this style training and are looking to improve. The equipment in the gym is all the official kit approved by these events.
Our goal is to build a community of like-minded people who love to challenge themselves. Many of us already compete in the local and official competitions and we would love to expand and organise a competition with other forces.
We have a whatsapp group – don’t panic, this is professional and used only for sharing training dates, competition links, finding partners and offering support. We are a canny bunch of people.
Of course, if there’s date and times people wish to train then we can organise these outside of the sessions at Dynamic. I’m happy to meet at station gyms. Myself and a few others are qualified trainers and can support these sessions. The WhatsApp group can be used to organise these. Many of us work shift work so we know the challenges around this and family life.
For more info
Contact nicky.leslie@northumbria.police.uk