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THE WORLD SERIES OF FITNESS
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HYROX VIRTUAL CHAMPIONSHIPS OF FITNESS

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VCF Bodyweight Workouts

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VCF Equipment Workouts

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About the HYROX Concept

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Elite Wave Men

  1. Hunter Mcintyre (USA) 00:57:34
  2. Tobias Lautwein (GER) 00:59:12
  3. Ryan Kent (USA) 00:59:14

Elite Wave Women

  1. Sarah Kholti (GER) 01:05:33
  2. Imke Salander (GER) 01:06:43
  3. Linda Meier (GER) 01:09:59
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Rules

HYROX Rulebook Single

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HYROX Event Time Lapse

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8 reasons why HYROX is changing the future of functional fitness

Orbison

EMOM 20

For ORBISON you’ll need a stopwatch. Every 60 seconds you perform 4 Burpees, 6 Squats and 8 Sit Ups as quick as possible. Repeat this 20 times, every minute on the minute until 20 minutes (EMOM 20) have passed.

Example: If it takes you 40 seconds to complete 4 Burpees, 6 Squats and 8 Sit Ups, you have the remaining 20 seconds to rest until next minutes starts.

Scaling: You can scale ORBISON by reducing the repetitions by half and therefore extending your rest times