HYROX classes
We are proud to be the FIRST HYROX Trianing Club in Fort Collins, CO!
what is hyrox?
HYROX is a global fitness race for Every Body.
A HYROX race combines both running & functional workout stations, where participants run 1km, followed by 1 functional workout station, repeated eight times. HYROX classes at DeNovo are a great supplement to our core program, CrossFit, and offer an incredible opportunity to connect with the DeNovo community!
what is the difference between crossfit & hyrox?
While both programs offer significant overlap in movements, vibe, and overall focus on improved fitness, there are a few key differences:
HYROX:
High bias towards endurance training and specific movements - preparing for the known and knowable (the race)
Programming includes low-skill, moderately light-weight movements and a HIGH volume of running and overall “cardio”
LONG workouts and less time for teaching movement progressions, mechanics and strategy
CROSSFIT AT DENOVO:
High bias towards constant variety in different training modalities and time domains - preparing for the unknown and unknowable (whatever life throws at us)
Programming includes some high-skill movements, opportunities to train “heavy” (relative term), and frequent cardio but it doesn’t show up every day
Workouts vary vastly in time and often allow more time for in-depth teaching of movement progressions, mechanics and strategy
how do i train for a hyrox race?
If you are training to compete in a HYROX race in the doubles or relay division or just for fun:
Regular CrossFit training 3-5x/week
HYROX class at least 1x/week
Zone 2 endurance run 1-2x/week (can be active recovery and even done on the same day as your CrossFit WOD)
Examples include and are not limited to:
Mon/Wed/Fri CrossFit, Tues/Thurs Run, Sun HYROX (rest on Sat)
Mon/Thurs CrossFit & RUN, Tues/Fri CrossFit, Sun HYROX (rest on Wed & Sat)
Mon/Wed/Fri CrossFit, Tues Short Run, Sat Long Run, Sun HYROX (rest on Thurs)
If you are training to compete in a HYROX race in the pro division or are simply wanting to perform at a high level (sub 1-hour):
Regular CrossFit training with some “cherry-picking” of workouts
1-2 long WOD’s/week
“Heavy” day or Sunday Strength WOD 1x/week
HYROX class at least 1x/week
Zone 2 endurance run 3-4x/week (~20+ total running mileage/week)
Examples include and are not limited to:
Mon/Wed/Sat Run, Tues/Thurs CrossFit, Sun HYROX (rest on Fri)
Mon/Thurs CrossFit & RUN, Tues/Wed/Sat Run, Sun HYROX (rest on Fri)
what to expect in a class
All of our HYROX Classes
are coach-led and supervised
follow a planned progression
are 60 minutes in duration
include a group warm-up, movement demonstration/instruction/correction and a workout
include post-workout skill, stretching or community building when time allows