HYROX TRAINING

Get race day ready and level up your performance with our HYROX Training.

Hyrox Training

The HYROX Training Program is a four-week course specifically designed to prepare you for the demands of race day. Each week focuses on key HYROX elements to build the strength, endurance, and efficiency needed to perform at your best and finish strong.

Who is this for?

  • Anyone looking to push their boundaries.

  • Training for a HYROX event - first timer looking to build confidence, or an experienced athlete looking for a personal best.

  • Designed for those who want structured, race-specific training.

One time cost - lifetime value.

Not satisfied after the course? Get 100% money back guarenteed!

Course Details

  • Next Block Starts on 20th June 2025

  • Fridays, 6:15 am

  • 60-minute Workshops

  • Includes 4 weeks of unlimited Compound gym access to apply skills learnt during the course.

  • 1 FREE Fit3D Body Scan ($30 Value)

  • Limited Spaces, get in quick!

Learning Outcomes

  • Understand the structure and demands of a HYROX race

  • Improve strength and endurance for HYROX-specific movements

  • Learn proper technique across stations

  • Build efficiency across running and workout transitions

  • Gain confidence and race-day readiness

  • Discover how to pace, recover, and train smarter for hybrid performance

Course Preview

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Course Preview •

Week 1 – Core Elements

  • Learn the 8 core Hyrox exercises: Wall Ball, Farmers Carry, Lunges, Burpee Broad Jump, Sled Push, Sled Pull.

  • Focus on correct technique and movement efficiency to maximise performance and avoid penalties.

Week 2 – Endurance Training and Technique

  • Train Running, Rowing Erg, and Ski Erg are the essential endurance components of Hyrox.

  • Learn technique and pacing strategies for different intensities to improve stamina and efficiency.

Week 3: Strength Training and Technique

  • Strength training for Back Squat, Deadlift, Shoulder Press, Pull-ups, and Lunges.

  • Accessory movements like jumping, push-ups, calf raises, and carries enhance overall performance.

Week 4 – Hyrox Mini Competition

  • Implement racing tactics, pacing strategies, and timing techniques.

  • Compete in a Hyrox mini-race to test your skills and prepare for the real competition.

  • Braedyn’s journey into the fitness industry began after a personal transformation following a leg injury. Originally a teaching graduate, he discovered the power of the gym in changing both body and mind, sparking a passion for helping others achieve the same life-changing benefits. With a focus on making fitness accessible and welcoming, Braedyn is dedicated to guiding people through their fitness journeys, no matter where they’re starting from.

How To Get Started

FILL OUT FORM BELOW

Submit your details below to request a call or email.

SPEAK WITH US

We’ll reach out and answer your questions + arrange a time to meet you at our gym

COMPLETE GYM INTRODUCTION

We’ll introduce you to our gym, your coach and and book you in for your course.

reserve your spot below

Fill out the form with your details and we’ll be in touch to answer your questions and reserve your spot for the next Hyrox Training course.

  • Hyrox and CrossFit both emphasise functional fitness, but they’re not the same thing.

    Hyrox is a global race format featuring eight standardised functional stations (such as sled pushes and wall balls), alternated with 1km runs, that focuses on endurance and inclusivity. CrossFit, by contrast, features constantly varied high-intensity workouts that incorporate complex weightlifting and gymnastics movements, demanding higher technical skills.

    While both foster community and challenge athletes, Hyrox is more predictable and endurance-focused, whereas CrossFit thrives on variation and skill-based challenges.

  • No, Hyrox competitions are designed to be inclusive for people of all fitness levels! While the workouts are physically demanding, the event structure accommodates a wide range of abilities through different competition categories (like open, pro, doubles, and relay). Plus, the movements are generally accessible and easier to learn compared to more technical workouts in CrossFit, so it’s a great entry point if you’re newer to functional fitness or endurance-based events. It’s not just for elite athletes!

  • We’re so confident in the program that we offer a Risk-Free, 100% Money-Back Guarantee. If you're not satisfied, you pay nothing.

  • $95 for both members and non-members.

  • The program takes place at Compound Gym: Level 2a, Gate J, Forsyth Barr Stadium, 130 Anzac Avenue.

    Sessions are held on Fridays at 6:15 a.m., starting June 27, 2025.

  • https://ezyp72dt2d0.typeform.com/to/S2ITO59r

FAQS