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Joburg, Can You Handle Hyrox? South Africa’s Toughest Fitness Challenge

With Planet Fitness as their Official Training Partner

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If you’ve seen a flurry of fitness posts featuring sled pushes, wall balls, and people sprinting through arenas — that’s Hyrox. The global fitness race has landed firmly in South Africa, and its next stop is Johannesburg in late November, where athletes, fitness enthusiasts, and first-timers will test their endurance, strength, and willpower in what’s been dubbed the world’s fitness competition for everybody.

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All About The Fitness Craze That Is Hyrox

Hyrox is a unique blend of functional fitness and endurance training — think a hybrid between a gym session and a running race. Participants complete eight one-kilometre runs, each followed by a functional workout station, such as sled pushes, burpee broad jumps, and rowing. It’s a full-body test of power, stamina, and mental grit, and unlike traditional competitions, anyone can enter — from elite athletes to everyday gym-goers looking for a challenge.

#HelloReviews The Hyrox Simulation Challenge

Before stepping into the main event, you can experience a Hyrox Simulation Challenge with Planet Fitness. This is a condensed version of the race designed to test endurance, power, and mindset. The simulation quickly teaches that Hyrox isn’t just about physical fitness — it’s about resilience. The events are designed to mirror the Hyrox experience in a shortened, time-based race, perfect for first-timers and seasoned athletes looking to test themselves. The Sim is the bridge between training and competition. Having completed a Sim, you are one step closer to Regionals, Nationals and a full Hyrox SA event.

From the very first run-lunge combination, your legs will burn and your breathing will quicken, but the atmosphere is electric. The music, the cheers, and the sense of community drive you forward. You’ll find yourself surrounded by others pushing through the same fatigue, united by determination. With a judge at your side, they will guide you through the motions: lunge deeper, throw higher, run faster, breathe harder.

By the end, sweat-drenched and spent, you’ll feel a surge of accomplishment. That’s the true essence of Hyrox — not just finishing strong, but proving to yourself that you can.

When we attended the Hyrox Simulation at Fourways Mall on 25 October, we didn’t know what we were in for. No matter your background in physical activity, only Hyrox can prepare you for Hyrox. It is as much about mental strength as it is about your physical capabilities, and Hyrox will humble you very quickly.

How The Hyrox Sim Works

The format of the Hyrox simulation is a 23-minute race. Each entrant completes two minutes of max effort at each station, with a one-minute transition in between. Your score is made up of the maximum distance run, calories burnt or reps achieved at each station. The sequence is as follows:

1. Run – 2 minutes (max distance)

2. Rest – 1 minute transition

3. SkiErg – 2 minutes (max calories)

4. Rest – 1 minute transition

5. Run – 2 minutes (max distance)

6. Rest – 1 minute transition

7. Walking Lunges with Sandbag – 2 minutes (max reps)

8. Rest – 1 minute transition

9. Run – 2 minutes (max distance)

10. Rest – 1 minute transition

11. Row – 2 minutes (max calories)

12. Rest – 1 minute transition

13. Run – 2 minutes (max distance)

14. Rest – 1 minute transition

15. Wall Balls – 2 minutes (max reps)

The Hyrox Circuit: What to Expect on Race Day

Every Hyrox competition follows the same structure. It’s intense — but scalable. You can enter solo, as a pair, or in relays. Categories are divided by gender and age, so everyone competes on an even playing field. The format is as follows:

1 km run
1,000 m SkiErg
1 km run
50 m sled push
1 km run
50 m sled pull
1 km run
80 m burpee broad jumps
1 km run
1,000 m row
1 km run
200 m farmer’s carry
1 km run
100 m sandbag lunges
1 km run
75 or 100 wall balls (depending on category)

How It’s Judged

Every athlete’s performance is timed from start to finish. Judges ensure movement standards are met — for example, proper depth in lunges or wall balls hitting target height. The combination of speed, form, and endurance determines your final standing, and your result is ranked internationally.

How to Prepare and Train

Hyrox is designed for every body. Whether you’re a CrossFit regular, a weekend runner, or someone just starting your fitness journey, there’s space for you. The emphasis isn’t on perfection — it’s on participation, performance, and progress. Hyrox teaches you about physical strength but also mental resilience. It brings partners closer and teaches teamwork and tenacity in the face of obstacles and adversity.

However, don’t be like us and just show up to a Hyrox event without any prior training or preparation. Training for Hyrox means balancing cardio endurance with functional strength:

Run smart: Include interval runs and endurance runs to simulate race pacing.
Get functional: Add sled work, lunges, wall balls, rowing, and burpees to your weekly routine.
Simulate race flow: Try mini “Hyrox Sims” to get used to moving between runs and stations.

You can also join Hyrox-affiliated gyms or training partners in South Africa who offer Hyrox-style classes tailored to the event.

Train for Hyrox with Planet Fitness

In South Africa, Planet Fitness stands as the official training partner of Hyrox, making it easier than ever to start your Hyrox journey. With state-of-the-art facilities nationwide, Planet Fitness gyms are fully equipped with the gear and functional spaces you need to train for every Hyrox movement — from sled pushes and wall balls to rowing and running intervals. Whether you’re a first-timer looking to build your base or an athlete aiming to fine-tune performance, Planet Fitness offers Hyrox-specific training sessions and guidance to help you prepare confidently for race day. It’s the perfect starting point to build strength, stamina, and the mental grit that Hyrox demands.

The Benefits of Hyrox

Full-body conditioning
Improved endurance and strength
Mental toughness and resilience
Community-driven motivation
Measurable progress — your times are recorded globally, so you can track improvement with each race

Final Thoughts: Why You Should Try It

Hyrox is more than just a competition — it’s a shared experience. You’re running next to people from all walks of life, each chasing their own version of “stronger.” For us, the simulation wasn’t about being the fastest. It was about finishing.

Whether you’re in it to compete, complete, or just challenge yourself, Hyrox Johannesburg this November might just be your next fitness milestone.

www.hyrox.com

www.planetfitness.co.za

@hyroxsa

@planetfitnessza

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