“Hyrox or CrossTraining?” is one of the most searched questions from people who want to start competing in functional fitness events. They’re not opposites — in fact, at Redfield T&F one is trained inside the other. Here are the real differences.
What the Hyrox format is
It’s a competition with a fixed course: 8 workout stations (such as rowing, sled push and pull, wall balls or sandbag carries) alternating with 1 km runs, always in the same order. It’s a format that combines endurance and strength, designed for racing against the clock.
What CrossTraining is
CrossTraining (CrossFit-style) is a daily training format, not a competition with a fixed course: the WOD, the movements and the duration change every day, mixing Olympic weightlifting, gymnastics and metabolic work in different proportions depending on the session.
The key differences
- Fixed vs. varied format: Hyrox-style races always follow the same 8-station course; CrossTraining changes the stimulus every day.
- Competition goal vs. everyday goal: if you’re training for a Hyrox-style race, you’re preparing for a specific date and course; CrossTraining is ongoing training, with or without a competition on the horizon.
- Technical movements: CrossTraining includes Olympic weightlifting and gymnastics (pull-ups, muscle-ups…) that don’t appear on a Hyrox-style course.
They’re not two separate paths: the strength and endurance base you build with hybrid training is exactly what you need for a Hyrox-style race.
How we prepare for it at Redfield T&F
We don’t run standalone Hyrox classes: preparation for Hyrox- or Deka-style races is trained within our hybrid training class, combining running blocks with strength exercises. If you also want to add the technical base of CrossTraining (Olympic weightlifting, gymnastics), you’ll work on it in our CrossTraining classes.
If you’d like to try either format with a coach guiding you, book your free class.
HYROX® is a registered trademark of HYROX GmbH. Redfield Training & Friends is not affiliated with or sponsored by HYROX GmbH; this article describes, for comparison purposes, how to train for this type of race.
