HYROX Workouts at LEMON GYM: Preparing for Competitions and a Strong Body Every Day

HYROX workouts at LEMON GYM help you prepare not only for competitions but also for life.

LEMON GYM’s specialized HYROX group trainer, Ieva Kušnere, points out that this is a simple yet effective way to improve overall physical fitness:

“People who come to the gym often have goals, and these aren’t always about losing weight or building muscle mass. It’s about feeling good every day, being strong, agile, and enjoying free movement. I believe that HYROX workouts are the optimal, balanced, and safe way to improve well-being, strengthen the body, and boost energy. Simply put – they prepare you for life.”

The HYROX group training system is designed to efficiently prepare for competitions. A full HYROX competition format consists of eight 1 km running segments and eight exercise stations:

🍋 1 km SkiErg – a machine simulating skiing;
🍋 50 m Sled Push – pushing a sled on a mat;
🍋 50 m Sled Pull – pulling a sled back with a rope;
🍋 80 m Burpee Broad Jumps – burpee with a forward jump;
🍋 1 km Rowing – rowing machine;
🍋 200 m Kettlebell – carrying two kettlebells;
🍋 100 m Sandbag Lunges – forward lunges with a sandbag on the shoulders;
🍋 100 WallBalls – squats with a ball thrown against the wall overhead.

For those who do not wish to compete, HYROX workouts are safe and non-competitive:

“I highly recommend HYROX workouts for anyone looking to improve endurance, strength, mobility, and agility – basically everything you need to feel healthy, strong, and capable of everyday movements.”

A full HYROX competition lasts 1.5–2 hours, but a workout is just 50 minutes. What can you achieve in a single session?

“We accomplish a lot. Like all workouts, HYROX sessions have three parts – warm-up, main part, and cool-down. Warm-up prepares muscles, joints, and the heart for intense activity. The main part depends on the goal – general endurance, muscle endurance, strength, or mobility. A quality cool-down is the first step toward proper recovery. All exercises are part of a structured system, designed for systematic development. At the same time, it’s an effective way to prepare for competitions – exercises are logically and sequentially arranged, covering all major muscle groups,” explains Ieva Kušnere.

The trainer appreciates the simplicity and versatility of the format:

“All movements can be easily adapted to each person’s fitness level and health condition. LEMON GYM is an official HYROX partner, so workouts are led by certified, specially trained trainers who assess each participant’s abilities and can adjust exercise intensity. During workouts, everyone works according to their capabilities – for example, choosing the appropriate weight. If full competition weights are difficult, dumbbells can be used. If movement technique isn’t perfect, lunges can be done without the sandbag. Proper technique is very important and receives special attention during workouts.”

Ieva Kušnere notes that many confuse HYROX with CrossFit, but the only similarity is intensity:

“HYROX excels in the simplicity of exercises. These are common functional movements – pushing, pulling, lunging, rowing – which anyone can do. Handstands or overhead lifts require more physical skills and technique mastery.”

Workout combinations are varied and rarely repeat, so boredom is never an issue.

Competitions demand full energy, but workouts are designed for preparation. HYROX competitions require strength and endurance, so simulating the full format is often unnecessary and exhausting.

During group workouts, participants don’t run the full 8 km – running segments are shorter. The key is to develop the ability to transition immediately from running to exercises, learning to conserve energy and distribute effort efficiently. Trainers may also offer home programs to improve running performance.

Ieva Kušnere says:

“Believe me – once you try HYROX, it’s hard to stop. It becomes a kind of addiction. I have competed in HYROX three times and know how captivating this format is. I believe we can pass this “healthy addiction” on to as many people as possible.”