HYROX Fitness at A1 Leisure – Shrewsbury


What is HYROX?

HYROX is a fitness competition that combines running with various workouts, and we’re bringing it to Shrewsbury! It’s designed to test an individual’s overall athletic ability, including strength, endurance, and speed. The competition consists of eight different workout stations, each followed by a 1KM run. The total event includes 8KM of running and eight workout stations. Participants compete against the clock, and the goal is to complete the entire sequence in the shortest time possible. HYROX events are held in various cities worldwide, attracting athletes of all levels, from recreational fitness enthusiasts to elite competitors. The format is standardised, allowing participants to compare their results with others globally. The specific sequence of the HYROX competition is as follows:

(1) 1KM Run (2) SkiErg (3) 1KM Run (4) Sled Push (5) 1KM Run (6) Sled Pull (7) 1KM Run (8) Burpee Broad Jumps (9) 1KM Run (10) Rowing (11) 1KM Run (12) Farmers Carry (13) 1KM Run (14) Sandbag Lunges (15) 1KM Run (16) Wall Balls

The SkiErg exercise is a full-body workout that simulates the movements of cross-country skiing. It involves pulling handles connected to a flywheel, engaging both the upper and lower body. The exercise primarily targets the arms, shoulders, back, and core muscles, while also incorporating the legs for a comprehensive cardiovascular workout. The SkiErg is often used for improving strength, endurance, and technique in a low-impact manner, making it suitable for a wide range of fitness levels.

The sled push is a strength and conditioning exercise that involves pushing a weighted sled across a flat surface. It primarily targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core and upper body for stabilization. To perform the sled push, the athlete leans forward into a low, athletic stance, places their hands on the sled’s handles or push bars, and drives through their legs to move the sled forward. This exercise is excellent for building power, speed, and overall endurance.

The sled pull exercise involves dragging a weighted sled over a distance, typically by walking or running. This exercise targets multiple muscle groups, including the legs, core, back, and shoulders, enhancing strength, power, and endurance. It is commonly used in athletic training and conditioning programs to improve speed, agility, and overall functional fitness. The intensity can be adjusted by changing the weight on the sled or the speed of the pull.

The burpee broad jump is a dynamic, full-body exercise that combines the classic burpee with a broad jump. It involves dropping into a squat position with hands on the ground, kicking the feet back into a plank position, performing a push-up, jumping the feet back towards the hands, and then explosively jumping forward as far as possible. This exercise enhances cardiovascular fitness, muscular strength, and explosive power.

Rowing exercise, typically performed on a rowing machine, simulates the action of rowing a boat. It is a full-body workout that engages major muscle groups including the legs, back, arms, and core. The exercise involves a sequence of movements: the catch (starting position), the drive (pushing with the legs), the finish (pulling with the arms), and the recovery (returning to the starting position). Rowing is known for its cardiovascular benefits, improving endurance, strength, and flexibility, while being low-impact and suitable for all fitness levels.

The farmer’s carry is a functional strength exercise that involves holding a heavy weight in each hand and walking for a set distance or time. This exercise primarily targets the grip strength, shoulders, core, and legs. It mimics the action of carrying heavy bags or groceries and helps improve overall stability, coordination, and muscular endurance. To perform the farmer’s carry, pick up a pair of dumbbells or kettlebells, stand upright with a tight core and neutral spine, and walk in a straight line or designated area while maintaining good posture.

The sandbag lunge is a strength training exercise that targets the lower body, particularly the quads, hamstrings, glutes, and calves. It involves holding a sandbag across your shoulders or in front of your chest while performing lunges. This added resistance challenges balance and stability, enhancing muscle engagement and coordination. The exercise can be done with forward, backward, or lateral lunges to vary the muscle groups worked and increase overall functional strength.

Wall balls are a full-body exercise that combines elements of weightlifting and cardio. Typically done with a medicine ball, the exercise involves squatting down and explosively throwing the ball upwards against a wall, then catching it as it rebounds and repeating the movement in a continuous fluid motion. It primarily targets the legs, glutes, core, shoulders, and arms, making it a highly effective workout for strength, endurance, and coordination.

A1 Leisure is proud to introduce the HYROX fitness competition to Shrewsbury. We will be holding four weekly practice classes, every week, for our HYROX members. As well as one practice event/race, every month! HYROX will offer numerous benefits to the residents of Shrewsbury. It combines elements of endurance, strength, and functional fitness into a single competitive event. It enhances cardiovascular health and muscular endurance through its mix of running and varied physical exercises.

Participants experience improved overall fitness, weight management, and increased energy levels. The event’s structure creates a strong sense of community and motivation, encouraging participants to push their limits and achieve personal bests. Additionally, HYROX’s scalability allows athletes of all levels to participate, making it an inclusive and versatile fitness challenge. We’ve decided to break down the different components into a class timetable. This allows our HYROX members to work on sections individually and be more prepared for the monthly events!


Looking to Join?

We’re offering multiple ways for people in Shrewsbury to join the A1 Leisure HYROX training! Our Standard HYROX Membership is £32.00 per month. This package grants you access to all of our HYROX classes, events, and our new outside-gym area. The HYROX & Gym Membership is perfect for those looking to get involved in HYROX, but who also want to continue with their regular fitness routine. For only £5 extra month, you can enjoy all of A1 Leisure’s HYROX events as well as full access to all gym facilities.

Are you looking for HYROX training plus all the benefits that A1 Leisure has to offer? Our Premium Membership is the one for you! Gain access to all HYROX training and events, all gym facilities, plus the Premium Membership benefits! You can also come along to a single HYROX class for just £7 to try it out! And if you’re a HYRXO member, you can bring a friend for £2!


If you have any questions regarding our HYROX training or events in Shrewsbury, please contact us via Facebook, Instagram, E-Mail, or give us a call on 01743 623 352.