Is HYROX the best FITNESS test ever?
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- Опубликовано: 10 янв 2022
- Three weeks until Hyrox Manchester. What's it all about and how do I train for it?
All the details here including an Alpe Du Zwift PB!
Huge thanks to Hunter McIntyre for letting me use his race footage 👍
Follow him here: / huntermcintyre
or here: / huntthesheriff
And more on Hyrox here: hyrox.com/en/
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#hyrox #manchester #marklewis 
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An Alpe Du Zwift PB, a 4th place ParkRun and a Crossfitter falling on his head. This video just keeps on giving, you're welcome 😂
if you don't have access to wallballs try to do "thrusters" as a decent sub to prep you for large volume of thrusters.
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Hey Mark. I just wanted to say that I appreciate your videos. They have redefined what a heavy old man (me, 45) can achieve and has motivated to work harder. Keep doing what you’re doing.
Great to hear! Thanks for the pos feedback!
You’re not old
45 is the new 35.
Thanks for teaching me about Hyrox. I’ve been doing marathon training lately and my strength has fallen apart. I like the well rounded approach to competition and hope to do one this year
You are SOO INSPIRING!!! Thank you!! I am starting to run . Walk/Run right now
Great stuff as always! I like the sound of Hyrox. A cardio based Crossfit/Strongman event. I’ve done a lot of those stages when I did crossfit. Things like rower is definitely good for us taller folk. The wall balls, I felt like I was cheating because of my height, since I have stronger legs and have no issues squatting, but my upper body is lacking so it was just a little toss which suited me well. And congrats on your new PB on Alpe Du Zwift ! Cheers!
Superb video, first I have heard of Hyroxs. Bet you end up above average, seem like the game plan is well thought out. Congrats on the new alps PB and breaking 30K subs 🙌😎
Love see this after the actual video, love the progress, youve been able to get me into running although im still at a 38min 5k. Looking forward to the day i can do a sub 30. Continue the good work 👍🏻
38 mins. I’ve been there! Keep at it 👍🏼
Great vid thank you. Booked on for London can't wait!
Nice to see you still wearing the AS stuff, few years back I found your Chanel because of the motorcycles, stuck around because of the great content. Love your style.
That jacket was sent to me by AS when I had just a few subs. I thought I had made it…..FREE GEAR 😂 and still get used daily in winter! It’s like a sweater, jacket, coat all in one! The only reason I don’t wear it more is because Jen is always stealing it 😁 and thanks for sticking around……once covid calms down we are going to do some bike travel again for sure 👍🏼
Best of luck with this, looking forward to following your training and seeing how you get on. :)
Fingers crossed!
30k reached, congrats!
Hunter might not have said that, but my Mrs did.....
"Is he the guy with the dog on his back on Zwift?"
Keep the videos coming this year please - vlogs, everything. Pure motivation.
The guy with the dog 😂
Great video as always. Next time you do a effort up the Alpe you should do it has a group ride so some of us can join. Would let people try and have a bash at a sub hour but with the incentive of been in a group for motivation 😄👍
That's a cool idea - it just comes down to timing - I tend to fall out of bed, have a coffee and wander into the garage....so doing it at a set time would be a nightmare🤣
10/10 for content, great video as usual 👍
I'll take anything over 8.6😁
Hi Mark, I’ve been training for, and training my 2 buddies, to do the Hyrox in Chicago next week. We started 3 months ago and my gym is perfectly suited to this training, Olympia Performance in Montreal too bad you don’t live here because it’s got a Zwift room and 50 yards of turf with every piece of equipment imaginable. That being said I appreciate your quick prep and am interested in seeing how you do, we are doing the pro division and aiming at the best guys. With the luxury of all the exercises we have made every day a Hyrox blend of 4 exercises with 8 runs. You are actually ideally suited to Hyrox and I hope you go on to do many more.
Good luck!!! I'm really looking forward to it. If I get anywhere near above average I may enter pro next just to see if I don't come last!
Great Content Keep it going.
This video is great! Love all your stuff! I’m a long time endurance / CrossFit / weightlifter… have been super curious about Hyrox. Can’t wait to see how it goes for you
Wall balls definitely favor tall people. I got pretty fast at them. The trick is efficiency. The height advantage is in how long of a squat you have as it allows to to use your legs to slow the ball as you catch it. The big trick to do lots is protecting from shoulder fatigue. That is what causes most people to have to take a break. So unlike Hunter, try dropping your hands to your hips after each rep, that release in tension combined with using your squat to aid in the catch and you will double the reps you can do!
Good luck :)
That's an interesting point because in training someone told me to keep the ball high but I agree with you, letting it drop down stops the shoulders burning out. Oddly, even at 6 kg, my shoulders were going before my legs otherwise
@@MarkLewisfitness for me I still keep the ball in a comfortable “rack” position, the difference is I don’t extend my arms to catch it (unless the throw was a little wild), instead I drop my hands to my hips while the ball is in the air then bring my arms up and catch the ball in my front rack while the squat is started.
But that’s what works for me, the moral of the story is to do everything you can to take work from your shoulders and give it your legs. 6kg means a lot more to your shoulders than it does your quads.
Just found your channel. I'm doing hyrox manc. Did Birmingham as my first one last year. Really enjoyed but very hard. For me hard bits were burpees, lunges and wall balls (particularly running after lunges)
I also thought it would be easy to go sub 4 in the row, but timing starts as you run in and doesn't stop till you run out, so also includes the faff of clipping in and out. Looking to double 1hr 10 at manc. Good luck mate
Did a mini run through today and agree on lunges into run - brutal!
When doing the sled push, try to make small steps to keep your momentum up 👍🏼 the competitors in your video make big steeps wasting a lot of energy
Hi, Started watching your videos in January and it kicked my ass into gear. I love what you do. Being above average seems like a really achievable goal (or many goals) average, average man, the average man my age. all small steps that really help. Well, iv now lost 15% (21kg) of my body weight and completed a 26-mile trek in the lake district for charity. I'm signed up for 100km next year. I'm now looking for something to train for between now and then. Do you think Hyrox is a realistic goal? I will be 12 months into my journey. I have done couch to 5k I run 3 times a week, I play squash 3 times a week and I walk 15k steps every day. I don't really care how long it takes. it's about finding the baseline. I guess I've already answered the question. Anyway thanks for the content it has really helped me get moving.
Having raced a few of these
Take the runs out around 4:15
Ski around 1:50 pace
Sleds will move easy for you but you should go find one and work the sled pull particularly
Work the burpees by using the single leg step up way to get off the ground. (Not what Hunter is doing)
Row is row and you can recover here at 1:50 pace (the times listed online are getting into the zone, rowing the k and getting out)
KBs are KBs just grip and run
Lunges are lunges but you need to practice running coming out of lunges and running.
And wallballs are best broken in sets of 15-20.
Thanks, suspected the rowing times were on the slow side so it makes sense that it includes the strapping down time.
@@hotshot8365 yeah, my split at World Championships was 4:12, I was rowing 1:48-1:52 the whole time. So the split is normally 30 seconds off the actual time.
@@Dylan-vh9zz I’m tempted to row without straps in that case. It’s a common technique for rowers to practice, you are typically a little bit slower and work the upper body more but could be a decent trade off.
@@hotshot8365 hmm I wouldn’t go that route personally. 1k without the feet strapped in, while working pretty hard seems like I would lose more time than I’d gain by taking 3-5 seconds putting them in and taking them out. I just wouldn’t strap them in perfect.
I did wonder if the rows where plus transition. I can do a 1.45 pretty relaxed even when really tired (tried it yesterday) so that sounds ok. Burpees I HAVE to step out of......no way am I bouncing around like Hunter🤣
Do you know the settings on each machine?
Great video by the way.
Mark Mark Mark........what have I done? Hyrox London 19/11/22 entered. FFS I'm nearly 57 and follow you because in a word you keep it HONEST... and like you I'm a large unit.. 6' 3 and 95K. I guess that's why I appreciate your channel so much and not some cock half my age who makes burpees look easy..... kee up the great work and may see you there.
man you should start swimming, after seeing your content for a couple months i'm confident you'll love it
I wish you hadn’t pointed out that you can look at age group splits by workout 😀… I’d never heard of Hyrox until your video and now I’m thinking of trying one based purely on the fact that I reckon I could do ok in at least one of the disciplines (the row). Will give the skierg a go tomorrow (never tried one before). And then I just need to bust out 1km run splits at the pace I last did about 5 years ago - simples! Enjoying your content, congrats on the 30k subs.
That is exactly what I did - I saw that the row times were pretty average and figured, I'll crush this 🤣
Mark, fantastic video as always. Just wanted to say please dont ever stop using the clip of the guy doing the pull ups everytime you say Crossfit. Makes me laugh hard. Every. Single. Time. 👌😂😂😂
He’s stored in my media library ready to be added to any video at short notice 😂
@@MarkLewisfitness out of interest have you ever done the CrossFit Murphy workout? I do it but outright refuse to do those terrible “pull ups” and do proper ones instead. My PB is just over 42mins (without a weighted vest) if interested.
I have high expectations for Jen’s heckling ability during the hyrox
Love the shirt
I’m wondering if I should just do my own Hyrox in my backyard. I've got a rower already, and I actually use it. It's the ski machine I don't have. Everything else I can do. Maybe a pulley and a bag of rocks. Doesn't seem like something that'll ever happen anywhere near me
How do you not have a million subscribers? Just time buddy. You will get there.
I'm 48.....it needs to hurry up😂
Great AdZ PB!
Thanks - really happy with it!
You do still beat Hunter on views 😅 thank you for sharing your journey!!
We all have our strengths 😂
Great vid Mark. What Spartans are looking to do this year? Looking to qualify for worlds?
Not sure yet - none in the diary because I was expecting to be doing ironman.
love these videos!!
Hi Mark, are you still using trainer road?
I did years of crossfit before transitioning to triathlons. I'd practice doing some running after a flat out row, lunges or wall balls, will be similar to brick session from your tri training. Watching the videos it seems like Hunter doesn't seem to jump too far forward on the burpee jumps (must be reason for that.) Also don't be tempted to over over step on the lunges it will sap your legs, better to take more shorter steps than less longer ones. Wall balls are technique and a mental challenge, break them up but keep the rest short, be disciplined.
During my last Spartan race I kept changing places with this small guy that was DESTROYING me on the run, but I would catch up to him on the heavy obstacles (I’m 6’2” 214 lbs.) I would get ahead of him by a few minutes on the obstacles, then he would fly by me like a damn gazelle. I still came in 8th in my age category (40-44) without any run training. I decided I’m never doing another one until I have seriously improved my running.
You definitely need to check out Hyrox!
Really enjoying the content. Just wondering if a CrossFit workout like ‘Kelly’ would help with your preparation?
This may replicate some of the intensity of working under different stimulus for a prolonged period of time and also tackle issues such as transitions, breathing and performing under fatigue? Just a thought mind, but looking forward to seeing you perform well above average!
Now off to google Kelly !
great energy ,have a look at mikes gym marbella right up your street.
This reminds me. I should be doing a strength session not slobbing out.....brb
How did you track Hyrox with an Apple Watch Ultra?
As a shorter person watching tall people crush me on wallballs - being tall is best (completely ignoring all other fitness based reasons!).
My advice for the wallballs is to try to settle into a nice smooth efficient rhythm. Remember that you only need enough upwards energy to get the ball to the target, any more than that is a waste.
You might see people windmill their arms to avoid shoulder fatigue (I think someone below mentioned this). Just make sure you keep your concentration and you wont get smashed in the face by the ball - speaking from experience.
Do you use strava? If so... Please advise how i can find you... Would love to follow you
Awesome video, I really liked the tips using the everyday gym equipment. Would you be up for making your training plan into a .pdf or other resource? Maybe you could charge for it or have it as a patreon bonus or something? I'd be interesting in shifting to that kind of training style later in the year (as till summer I'm focusing on half marathon & strength, then possibly marathon or crossfit/hyrox challenge). Anyways I'd happily pay a small fee for the plan :) Thanks!
I do get asked this from time to time but a) I have no real idea what I'm doing and b) there are just too many better options out there. For example, Hyrox do their own training plans that look really good - probably better to follow theirs than mine 😂
@@MarkLewisfitness Ahhhh grand, I didn't spot that when I was browing their site the other day, seems like they have an 8 week and 4 week plan - Still needs a lot of machines, but I'll think of ways to adapt - Cheers for the comment and good luck with the competition! Would be great to get a post-Hyrox video and get your thoughts on how you could adjust your training based on the event experience
@@finn_english 👍🏼 will do a video as I’ll be altering my training in preparation for London Hyrox depending on how I do in Manchester
@@MarkLewisfitness Yesss! That would be awesome to see, can't wait - I'm sure you'll smash them both!
Thinking of signing up to my first hyrox
Do it! I cant think of a better day out (fitness based!)
That leg shake at 19:14 ... How long was it before you could dismount? Or did you just roll off and collapse?
Roll and fall!
Another great video Mark. One question though. Did you steal a child's car to go tot the Thames Valley park Run? 😉
Ha! NICE spot!!!! That is my 3rd kids 2nd Ka !!! He passed his test in Dec, got KA 1 and got rear ended 12 hrs later so wrote off!!!! This is KA 2 and he left it on the drive blocking me in....I got in it to move it and was too cold to get out again so just stole it for parkrun :) It's actually not bad!
@@MarkLewisfitness Someone your size in a car that size with upholstery you would expect in a pram was incongruous to say the least!
@@neilberry7345 😂
Mark is luring us average folk into hyrox to avoid burpee training. More new people, more likely above average 🤔
When are the tight fit above average t-shirts on sale? Great content as always 👍🏼
Merch starts at 50k subs 😁
Where do you find out about trailrunning events?
in the uk - findarace.co.uk. they are EVERYWHERE!!
Thanks for the update, I’ve been giving Hyrox and the events more of play and did a 6 stage simulation on Saturday 1km run 4:00 (treadmill)/1k ski erg 3:47/1k run 4:00/125kg sled push 1:21/1k run 4:00/50kg cable pull 50x to simulate sled pull (no idea how to set that up in the gym!)/1k run 4:21/1k row 3:27/1k run 4:00/100 wall boys in 4 sets of 25 and 5 second shake breaks/1k run 4:00 then I felt my back go. Been bed bound until today - whoops! Still pleased that as a 95kg 38 year old I can hold a 4:00 1k run as I think that is my main weakness. I’m scared of not keeping up with the pack on the first run and having to wait around for a ski erg - did the guys at the gym you went to advise on if that ever happens?
Hyrox has a lot of ergs there, so you wont encoutner that specific problem that thre are no free ergs when you arrive, they also start in waves of 10-20 people to counter that.
have fun =)
@@exkalibur297 oh excellent - thanks 😁
Right so essentially you just wanted to talk about your own times here ?
@@Gws525 I’m offering up what I’m doing in the run up to the same event. I’m younger but similar sized, if it helps it helps and if not disregard.
I think a 4min run is going to be quick. Sure, some will go way faster but 4min is still not hanging about. Because the ski erg is little legs I plan to hit the first run hard (for me) at around 3.45-3.50......I'll be surprised if there are LOTS ahead of me (and really worried if there are😂)
Will your HYROX event be live-streamed Mark?
No - because I don't know how 🤣🤣🤣 But it will be filmed unless Jen drops the camera!
Try and let your bodyweight do as much work as you can on the ski, don't try and hammer your triceps with it if you can save the energy, reaching wont be an issue for you haha. Make sure your calves are stupid warm, seen snaps on heavier sleds, momentum is key, calf raises on a plate in the gym to prep for that maybe? Wall balls, personally i like the ball high like a front squat, its going to hit you in the face its only 6kg (men's in CF is usually 9 that's why its going to feel too light), but while its in the air keep your arms moving. Sounds silly but almost like little circles as it leaves your hand and back when you catch it on the way down, keeps the blood flowing or your arms are going to feel it more than then need to.
Just need some barbell or DB work in there and it would make a decent CF chipper. Good luck dude.
Tricep pull downs got a bit more ROM in them dude. Id lower the weight a little and go for that full tri squeeze if its the lock out on the bench you are struggling with. Same with the diamond pushups, although in my experience they are more chest focus than tri.
Great video and sparked my interest in a HYROX as a focus as i am a bit aimless at the moment.
thanks, training for Amsterdam, 60+
Nice work! I'm amazed it's not bigger - so many I talk to have never heard of it!
I'm just waiting for 1m subs
You and me both!
Ski-erg machine or just double hand job practice? Semantics.
I suppose it comes down to available kit to practice on? 😂
I unsubscribed because of the anti-cat rhetoric but now that I’ve watched a few of your videos the algorithm doesn’t seem to know what else to suggest for me. Well played, good sir.
Maybe the algorithm hates cats too?🤣
All that training - and not a burpee in sight... You're not taking it seriously!
I HATE them 😂
I’m with Mark, I’ll just have to figure them out on the day 🤣
Thanks for the video - interesting! I do enjoy the mix of content in the videos on your channel (but have to admit to skipping/not watching the vegan ones - not for me I’m afraid and I hate anything that could verge into preachiness). One tip on prepping for Hyrox (and apologies if this is obvious) but you mention that the split times for each portion of the event is available separately - if that’s the case then take a look at which of them takes people the longest and focus your training there - basically if you can improve your performance by 10% on something that takes 10minutes to complete that’s worth far more in total time savings than improving your performance on something that takes 3minutes to complete 👍
Makes a lot of sense - like putting more watts into the climbs on the bike not the flats.
anti-subber 😂
Hey bud .. what’s your Strava / zwift usernames ?
Don’t use Strava and Mark Lewis RUclipsr on Zwift
@@MarkLewisfitness thanks m8