One of the most common questions at Revolution Fitness is this: can I do CrossFit and HYROX at the same time? The answer is yes, and when it's well planned, the two complement each other really effectively.
In this article we explain how to structure a training week that combines CrossFit and HYROX without overloading your body, while getting the most out of both.
Why CrossFit and HYROX complement each other
CrossFit builds strength, power, coordination and general conditioning through constantly varied movements. HYROX builds cardiovascular endurance, the capacity for prolonged work and efficiency in the specific functional movements of the race stations.
The gaps in one are the strengths of the other. If you only do CrossFit, you may struggle with the continuous running in HYROX. If you only do HYROX, you may have less strength and power in CrossFit's lifts and gymnastics movements. Together, they build a more complete athlete.
What to bear in mind before combining the two
Total training volume
Combining two demanding disciplines means more weekly training volume. If you're still a beginner or have been training for less than 6 months, get solid in one discipline before adding the other. For more experienced athletes, 4 to 5 weekly sessions split between the two is a good starting point.
Recovery between sessions
The biggest risk of combining CrossFit and HYROX is overtraining. Never put two very intense sessions on consecutive days without at least one lighter session between them. Your body needs time to recover and adapt.
Main goal
Decide what your priority is: preparing for a HYROX race, improving your CrossFit performance, or simply keeping your general fitness. Your main goal decides how you balance each discipline across the week.
Sample week combining CrossFit and HYROX
Here's an example split for someone training 4 to 5 times a week:
Monday: CrossFit
CrossFit class focused on strength and technique. Moderate to high intensity WOD.
Tuesday: HYROX
HYROX session focused on the stations: SkiErg, rowing, sled or wall balls. No long run on this day.
Wednesday: Rest or mobility
A joint mobility session or active rest. Essential for recovery between the harder days.
Thursday: CrossFit
CrossFit class focused on conditioning. A more cardiovascular WOD.
Friday: HYROX simulation
A workout that simulates the race format: running alternated with stations. Controlled intensity, not maximum.
Saturday: Community WOD
Training together as a community. Variable intensity, focus on fun and the group.
Sunday: Rest
Full recovery.
Practical tips for combining CrossFit and HYROX
Don't neglect the running
Running is the element many CrossFit athletes neglect most when preparing for HYROX. Include at least one running session a week, even if it's just 20 to 30 minutes at a moderate pace.
Use CrossFit to improve your HYROX stations
Movements like wall balls, farmers carries and burpees show up in both CrossFit and HYROX. Every CrossFit class that includes them is also direct preparation for the race.
Control the total intensity of the week
Not every workout can be all-out. In a week with 5 sessions, plan 2 to 3 high-intensity and 2 to 3 moderate or low-intensity. That makes sure you progress without piling up excessive fatigue.
Prioritise sleep and nutrition
With more training volume, recovery becomes even more important. 7 to 9 hours of sleep a night and a diet with enough protein are the foundation of any combined training programme.
Combine CrossFit and HYROX at Revolution Fitness, Figueira da Foz
At Revolution Fitness you get access to both with the same plan: you don't pay extra to do CrossFit and HYROX. Classes are spread across the week at times that make it easy to combine the two.
Head Coach Luís Sá Bastardo is both a CrossFit Level 3 certified trainer and an Official HYROX Instructor, which means the programming for both is planned in an integrated, complementary way.
The first class is free and with no strings attached. Book your session at revolutionfitness.pt, call 936 154 598 or send an email to geral@revolutionfitness.pt.
You'll find us at Pavilhão Hélio Cardoso, Rua Prof. Joaquim Augusto Silva, Figueira da Foz.
Keep reading about HYROX: the 8 HYROX stations, with Open and Pro loads and the 12-week training plan for your first race.
Combining CrossFit and HYROX is hybrid training. If you want to understand where the term comes from, read what hybrid training is and where races come in.
