Do you think this has the potential for us to see a reduction in the people doing CF ? Seems like Hyrox is a little easier in terms of the number of movements / skills required.
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I think Hyrox is a better option for “most” people. I am of the opinion that an untrained, overweight person should not immediately join a CF gym and do those types of workouts. The effectiveness of a CF workout or MetCon is that it has you doing hard, intense work for a short period of time. Scaling some is fine, but if you need to scale to the extent that it becomes an easy, slow-moving WOD for 8 minutes, you’d simply be better off working on building the baseline for your conditioning and strength first.
That’s why I think Hyrox is better for most. It has you doing a more sustained, less intense (and less technically challenging) workout for a longer amount of time. I also think it’s great for people like me as a change-of-pace and a bit of a recovery from the intensity of a CF workout. An analogy would be if you always did sprint work at the track, but took 1-2 days a week and did longer, less intense runs.
Do they have hyrox in Australia? My understanding is that is came over from Europe but I honestly haven’t really dug into the background much.
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Yes mate they do have Hyrox over here, I have a couple of mates that compete. It looks like fun but too much running for me.
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8/15/2025
7:30 am, garage
531 BBB
Bench Press, 5’s PRO: 95, 125, 155, 165, 205, 215 lbs
BBB BP sets: 5 x 10 x 165 lbs
S/S with:
5 x 10 inverted rows
5 x 10 DB SLDL w/ shrug; 2x60lb DBs
MetCon immediately following:
ARMAP 8:
20 calories Airdyne
10 KB swings; 36 KB
Result: 5 rounds + 6 reps
Accessories, later:
3 x 1:00 hollow hold
Light curls
Notes: As much as I love CF, there’s really beating a 531 workout in the garage. Todays’ CF was a 1RM of DL, and I really wasn’t up to it. Allowed me to get some hinge volume without going heavy, and to make up for the BP workout I missed earlier in the week.
8 Likes
8/16/2025
9 am, Hyrox class
10 rounds for time:
100m run
40m burpee broad jumps
100m run
40m walking lunges
Time = 28:15
Notes: This was a pain in the ass logistically - getting in and out of the gym 20x to do the 100m run. This would be way better to do on a track.
5 Likes
8/19/2025
7 am, Hyrox class
Strength: Back squats
3 x 8 x 185 lbs, 60s rest between sets
MetCon: 8 rounds; 2:00 on, 1:00 off, alternating:
Zone 1: 20 calories row, max KB swings in remaining time (24 kg KB)
Zone 2: 20 calories assault bike, max v-ups in remaining time
Notes: Busy weekend with guests and a bunch of stuff on our plates, so took both Sunday and Monday off. I have felt just a tad run down lately as well, and with guests in town ate out more than usual and slept a bit less. I notice that at my age, when I’m off my routine I really feel it. Today’s workout was more of a movement-based one; I didn’t push anything too hard but just kept a sold pace. I kept the squats on the lighter side, but also the rests were short and I focused on deep squats.
I owe myself a 5x5 BP session that I skipped. I’ll see how I feel later today but may squeeze them in later this week.
5 Likes
8/20/2025
6 pm, hot yoga
1 hour of torture. More sweat than a year’s worth of CF classes.
Notes: I’ve been feeling like a bit of a break from extreme workouts. I’m planning to take ~a week and avoid MetCons and max-effort training.
4 Likes
8/21/2025
7:30 am, garage
Even Easier Strength
Warm up
3 x 5 goblet squats
75 KB swings, various weighs and reps
Strength movements (working sets only):
OHP: 2 x 5 x 95 lbs
BSQ: 2 x 5 x 175 lbs
Ring Pull ups: 2 x 5 @ BW
Accessories:
100y Farmer’s carry; 36 + 44 KBs switching hands halfway
Ab Wheel: 2 x 5
Notes: Many are familiar with Dan John and his workouts, and this is his Even Easier Strength. It involves picking three movements, and going through what feels like too easy and too light sessions over two weeks. Then, if you continue, you would switch up the strength work and go again.
I think the downside of CF is that you’re always working out at a bit too close to full-on effort. Couple that high rep movements during a WOD and it can eventually leave you dragging. I feel the physical and mental need to back off a bit. My plan, for the short term at least, is:
- Spend more time on workouts like this
- Add in yoga 1-2 times a week
- Add in Hyrox ~2 times a week. (while somewhat similar to CF, it involves more a sustained effort at lower degrees of difficulty rather than sprint-style WODs with often heavy weights)
8 Likes
8/22/2025
Same as yesterday:
7:30 am, garage. Even Easier Strength
Warm up
3 x 5 goblet squats
75 KB swings, various weighs and reps
Strength movements (working sets only):
OHP: 2 x 5 x 95 lbs
BSQ: 2 x 5 x 175 lbs
Ring Pull ups: 2 x 5 @ BW
Accessories:
100y Farmer’s carry; 36 + 44 KBs switching hands halfway
Ab Wheel: 2 x 5
Added in 5 min of Airdyne to cool down, and 100 push ups scattered throughout the day.
6 Likes
8/23/2025
8 am, garage
Even Easier Strength. 5-3-2 Day
3 x 5 Goblet Squats
75 KB swings; various weights and reps
OHP: 5 x 95; 3 x 115; 2 x 125 lbs
WPU’s: 5 x BW; 3 x BW+25 lbs; 2 x BW+40 lbs
BSQ: 5 x 175; 3 x 225; 2 x 245 lbs
Hyrox; immediately following:
Strength portion:
DB TEMPO Press: 4 x 5 x 45lb DBs
DB TEMPO Rows: 4 x 5 x 45lb DBs
MetCon. 3:00 for each zone with 1:00 rest; go 2x through:
Zone 1: Ski erg, max calories
Zone 2: 400m run, max effort sled push in remaining time
Zone 3: Row, max calories
Zone 4: 400m run, max effort sled pull in remaining time
Notes: Sticking with Easier strength, and used Hyrox to get some conditioning. I skipped the Farmer’s Carry and ab wheel to account for the hyrox work.
Plan is a yoga class tomorrow, but otherwise a rest day. Unless I do something like a MTB ride or similar.
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I was never good looking enough to attend this class.
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Happy Cake Day, my dude!!
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Sure I’ll jump on board. Happy Birthday.
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8/24/2025
10 am:
Mountain bike ride. About 1 an hour.
4 pm
Hot yoga, 1 hour
I keep waiting for someone to tap me on the shoulder and say “Sir, we need to ask you to leave.” 
Thanks, my friends! I should have had some ice cream to celebrate yesterday.
Notes: This hot yoga class was actually unintentional. I signed up for a free week of classes, and didn’t realize that “C2” in front of the class meant it was heated. I feel like something is wrong with me because I sweat soooo much during these classes, like I jumped in a lake. In other workouts, I am not necessarily a heavy sweater, but for whatever reason just holding a pose in stillness and heat causes me to sweat like I never have in my life.
6 Likes
8/25/2025
7 am, Even Easier Strength workout 4
Warm up
15 minute walk
3 x 5 goblet squats
75 KB swings, various weighs and reps
Strength movements (working sets only):
OHP: 2 x 5 x 105 lbs
BSQ: 2 x 5 x 185 lbs
Ring Pull ups: 2 x 5 @ BW+8kg
Accessories:
100y Farmer’s carry; 36 + 44 KBs switching hands halfway
Ab Wheel: 1 x 10
7 pm (in the future, but already booked):
Yoga restore class
Notes: I feel rejuvenated with this new routine, which (in case you’re following along) has me taking a break from CF and high intensity workouts and instead doing yoga and Even Easier Strength, plus some Hyrox and other activities. I think part of it is the physical part, but really I think it’s just a break from my usual routine and the re-introduction of classic workouts and mobility work.
8 Likes
8/26/2025
7 am, CF gym
Doing a Hyrox class but getting in the Easier Strength work beforehand.
Strength:
OHP: 2 x 5 x 105 lbs
BSQ: 2 x 5 x 185 lbs
Ring Pull ups: 2 x 5 @ BW
Hyrox class:
EMOM 8
10 calories row
Max reps DB push press in remaining time; 2x35 lbs
Rest 4:00
EMOM 8
10 calories ski erg
Max box step overs in remaining time; 20" box, 2x35 lb DBs
7:30 pm
Yoga, 1 hr (an easy restore class)
Notes: I also got in my 75 KB swings and 3x15 goblet squats. Well, I’m certainly taking advantage of the free week of yoga I signed up for. I’ve done more yoga in the last week than the last year.
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did they revoke your access to the hot peoples class
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No, you jerk. But they did gently ask that I be “reassigned” to a more appropriate class populated with less attractive people.
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Have you done a Hyrox comp yet? Would love to read the writeup if/when.
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I plan to do the Hyrox event in Anaheim Dec 12-14. I’ll definitely give a full writeup of the experience. I’ve done several Crossfit comps, but I think Hyrox will play a bit more to my strengths.
You probably already know this, but I’ll put the format up here. Basically it’s 8 rounds of a 1 km run followed by a strength-endurance task. The 100 wall balls at the end seems especially cruel.
5 Likes