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Hyrox at Adira Performance Attleborough

Hyrox

Hyrox at Adira Performance

Hyrox is the ultimate fitness race – a combination of running and functional fitness that challenges strength, endurance, and mental grit. At Adira Performance, we offer Hyrox-specific training to help you prepare for race day or simply build elite-level fitness.

Whether you’re aiming for your first Hyrox event or looking to improve your time, our programming is designed to support all fitness levels, from beginner to advanced.

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What is Hyrox?

Hyrox is a standardised indoor fitness race that combines 8km of running with 8 functional workout stations. Each kilometre of running is followed by a specific station, including movements such as:

  • SkiErg
  • Sled Push & Pull
  • Burpee Broad Jumps
  • Rowing
  • Farmers Carry
  • Sandbag Lunges
  • Wall Balls

The result? A challenging, fun and globally recognised event format that tests full-body fitness in a unique way.

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Is Hyrox right for me?

Absolutely. Hyrox is designed to be accessible to everyone. Whether you’re just starting out or you’ve already done multiple events, we scale our training sessions to suit your current level while helping you progress. You don’t need to be an elite athlete — just someone ready to work hard and improve.

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What to expect in a Hyrox session

Our Hyrox classes are built to mimic the real race experience while improving performance in each key area. Sessions include:

  • Technique coaching on each station
  • Running mechanics & pacing work
  • Strength development for sleds and carries
  • Simulation workouts to build endurance and transitions
  • Individual feedback and goal tracking

We rotate the focus each week, covering every station and running combination so you’re well-prepared for event day.

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Sample Session

5 Minutes – Workout Briefing
Every session being with a briefing. Here the coach will talk you through each part of the session and explain what the aim is for the day.

10 Minutes – Warm Up / Mobility / Movement Prep

20 Minutes – Strength / Skill
This varies each day, however each training block we do will have more emphasis on a particular movement to really push our strength in that area. This section tends be slower pace with a big focus on technique, usually followed by some accessory work, building muscle to aid the main lift.

A) Back Squat
2 x 6 @ 70% of 1RM
2 x 4 @ 75% of 1RM
2 x 2 @ 80% of 1RM

B) 3 Rounds:
10 Alternating Dual DB Step ups
10 Barbell Good Mornings
-Rest 90s between rounds-

25 Minutes – Conditioning
Before the conditioning begins the coach will go over the workout again, demonstrate each movement, show all the scaling options and talk you through the session flow. As you get set up the coach will come round and give you some pointers to focus on for the workout.

C) AMRAP 15 – RX Version
18/15 Calorie Row (M/F)
12 Box Jumps
9 Power Cleans @ 60/45kg (M/F)

AMRAP 15 – Example Scaled version
18/15 Calorie Row (M/F)
12 Alternating step ups
9 Wallball cleans @ 9/6kg (M/F)