Hyrox Official Gym.
Hyrox Training for Hyrox Manchester & Hyrox Birmingham
TEAM training feel that the HYROX event perfectly aligns with their training mantra, and also their strong belief that competing in sport and having fitness goals helps to build confidence and grow self esteem, whilst developing an imbedded habit of several high quality exercise sessions each week.
By encouraging our members to compete at their potential level in the Hyrox Manchester and Hyrox Birmingham events, and push themselves further than their perceived limits, we help our members to go on to exceed their preset upper limit levels in all aspects of their lives.
Team Training Group personal training at our Northwich Gym in Cheshire has always very much been based on the way that Paul Connor the founder of PCHF (Paul Connor Health & Fitness) and Team Training UK, has trained himself. He has long competed and succeeded in various sports competitions from Indoor Rowing and Kettlebell Sport to Long Distance Running and Time Trial Cycling. However possibly one of Paul’s greatest achievement is still competing and staying at the top of his game strength, fitness and health wise in his 50’s.
The Team Training way of training combines functional training, strength training, endurance training and high intensity aerobic training to give members their best chance at improving metabolic function, longevity and health span.
The HYROX competition fits perfectly with the way we already train and gives our TEAM TRAINING members another way to test their ability and measure their progress.
We recommend 3 harder sessions per week for HYROX event training. You choose the sessions you want to go hard in and pair back on others if you like to train daily.
We recommend 1 long slow and steady recovery run, bike, swim or row day works well away from the gym, but can be done on an engine day, a freestyle session or at the weekend in the gym.
Every session at Team can be taken at your own pace to allow you to manage your own intensity and training schedule.
We recommend at least 1 REST day incorporating some form of low level movement like hiking.
Based around slow, heavy and minimal repetitions, these days are all about building strong foundations to give you confidence with push, pull, carry and lunging. We have 6 squat racks, 12 olympic bars, weights plates, sled, kettlebells and Bulgarian bags for lunge walks.
Engine day is about honing skills on the Concept 2 machines, Skill Mill and running loop. Interval sessions are set for the group, however you choose your machines to either change between all 4 disciplines during the session (SkiErg, BikeErg, Concept2 Rower, or Skill Mill / 1000m or 500m run loop), alternate between a couple, or just get intense on your weakest exercise to really kick on your race preparation. Expert coaching and advice is always on hand to help you perfect your technique ready for race day. This day will usually be based around mid range interval efforts.
This weekly speed session is perfect for getting those 8 x 1k runs faster and more efficient. Longer runs can be done alone, but these sessions often incorporating hills with your teammates can involve pairs racing which will take your run speeds to new places. This session will mostly run in the summer months and lighter evenings. The sessions will take place locally away from the gym, in various locations, dependent on the theme of that nights session.
Thursday is Project day with the general focus either being Work Capacity, Endurance, Strength or a combination. Combinations of High-Intensity-Interval, High-Intensity-Functional, strength and conditioning training are the most effective methods to train the all-around HYROX athlete. This can be done with different training methods examples of which are outlined below:
EMOM – Every minute on the minute – you will need to perform a certain amount of repetitions and time remaining for the rest period.
AMRAP – As many rounds as possible – You will get a list of exercises with the number of repetitions required and that will form 1 round. Try to complete as many rounds in the given session time.
FOR TIME – A timed workout where a list of exercises – some cardio, some strength, some HYROX specific need to be completed one after the other.
INTERVAL – Maybe 5 rounds of 2 exercises with a rest time. Example: 1 min Burpee, 1 min wall ball, 1 min rest. Repeat 5 times.
COUNTDOWN – Several rounds with increasing or decreasing numbers of repetitions. Example: 40 – 30 – 20 – 10 Air Squats, Mountain Climbers, Lunges, Wall Balls
STRENGTH / ENDURANCE – One or more parts strength with an endurance finisher.
STRENGTH : 5 rounds of 10 Deadlifts @75%
5 rounds of 10 Barbell Floor Row @75%
5 rounds of 10 Kettlebell Swings @75%
ENDURANCE : 10 x 500m RUN / ROW / SKI @75% with 3 mins rest between intervals
These sessions are there for you to pick up on any parts of your HYROX training that you think you want to focus on. Weekend sessions are perfect for working on your SLED push and rope TYRE pull. Want to work on your wall balls, either with fresh legs for technique or fatigued legs for a reality check then we have 6 wall ball stations with plenty of 4kg, 6kg and 9kg balls to help you do everything you can to prepare yourself for this dreaded last race station.
Weekend sessions at TEAM Training are the perfect place to trial yourself in a half HYROX of your choosing or written by one of our HYROX trained coaches or have a go at one of the many HYROX workouts available online. We will always suggest a workout if you need some guidance too.
Hyrox Birmingham and Hyrox Manchester will always see many of our members competing. We therefore put on regular full HYROX simulation days 4 – 5 weeks before the events to help members get a better understanding of where their training is, what areas need work, and how to manage the race in terms of nutrition and water / energy gel intake. No one wants to be turning up on the day without having the opportunity to prepare themselves or be trying new things for the first time.
November 26th 2022
Team Training Northwich, Cheshire
Open to everyone (Charge to be confirmed)
If you are not sure that HYROX is for your level of fitness, then coming to a HYROX Performance Fitness Test day is the perfect place to find your level. Are you a single, pro, double or relay entry? The TEAM Training Hyrox PFT day in November will help you decide your level or to help you test your training level before the Manchester HYROX event on January 28th 2023.
1. 1000m RUN
2. 50 BURPEE BROAD JUMPS
3. 100 STATIONARY LUNGES
4. 1000m ROW
5. 30 HAND RELEASE PUSH-UPS
6. 100 WALL BALLS 4kg/6kg
2 evening sessions per week
1 weekend HYROX Session
TOTAL 9 session £95
1 evening session per week
1 final weekend session
TOTAL 5 sessions £55