HYROX TRAINING
TRAIN FOR THE RACE. BECOME A BETTER ATHLETE.
HYROX is the ultimate test of strength, endurance, and conditioning.
At RockPile Athletics, we train athletes for the demands of HYROX while building the strength, engine, and work capacity that carry over to everything you do.
As Buffalo's first official HYROX Partner Gym, we have the equipment, coaching, and experience to help you prepare for race day—or simply become a stronger, fitter athlete.
WHAT IS HYROX? RUN. LIFT. REPEAT.
HYROX combines 8 functional workout stations with 8 x 1K runs in a standardized race format.
You'll run, push, pull, carry, lunge, row, ski, and throw your way through the course.
The result is a race that tests more than just endurance. HYROX demands strength, pacing, movement efficiency, and the ability to keep working when you're tired.
TRAIN FOR HYROX: BUILD THE ENGINE. BUILD THE STRENGTH.
Our HYROX programming is designed around the demands of the sport.
You'll train:
RUNNING
Build your aerobic capacity, speed, pacing, and ability to run under fatigue.
STRENGTH
Develop the strength needed to move heavy sleds, carries, lunges, and wall balls efficiently.
CONDITIONING
Improve your ability to sustain high output across repeated work stations.
TECHNIQUE
Learn how to move efficiently through each HYROX station and conserve energy where it matters.
RACE STRATEGY
Practice pacing, transitions, movement standards, and the demands of competing from start to finish.
MULTIPLE WAYS TO TRAIN: HYROX IS PART OF THE ROCKPILE TRAINING SYSTEM.
You don't have to choose between CrossFit and HYROX. Our programming is built to make you a better overall athlete.
HYBRID — TUESDAY + THURSDAY
Our Hybrid classes combine CrossFit and HYROX-focused strength and conditioning.
Expect a mix of functional strength, running, sled work, carries, lunges, rowing, SkiErg, and other conditioning movements.
It's designed for athletes who want to train for both sports—or simply want a complete strength and conditioning program.
HYROX — SUNDAY • 9:00 AM
When you want dedicated HYROX training, Sunday is your day.
This specialty class focuses specifically on the demands of the HYROX race, including the eight workout stations, running, pacing, transitions, and race-specific preparation.
SATURDAY WOD
Saturday WODs also give athletes the opportunity to train across CrossFit and HYROX.
Expect longer, challenging workouts that combine strength, conditioning, endurance, and functional movements.
THE 8 HYROX STATIONS: KNOW WHAT YOU'RE TRAINING FOR.
01 — SKIERG
1,000m SkiErg
02 — SLED PUSH
50m Sled Push
03 — SLED PULL
50m Sled Pull
04 — BURPEE BROAD JUMPS
80m Burpee Broad Jumps
05 — ROW
1,000m Row
06 — FARMERS CARRY
200m Farmers Carry
07 — SANDBAG LUNGES
100m Sandbag Lunges
08 — WALL BALLS
100 Wall Balls
Each station is separated by a 1K run, making pacing and efficiency just as important as raw strength.
BUILT FOR EVERY ATHLETE: YOU DON'T HAVE TO BE A HYROX ATHLETE TO TRAIN LIKE ONE.
HYROX training is for more than racers. The combination of running, strength, functional movement, and conditioning creates well-rounded fitness that translates to virtually any athletic pursuit.
TRAIN FOR THE RACE. TRAIN FOR YOURSELF. TRAIN FOR MORE.
BUFFALO'S FIRST OFFICIAL HYROX PARTNER GYM - TRAIN WITH THE ROCKPILE COMMUNITY.
Whether you're preparing for your first HYROX, chasing a new personal best, or looking for a new way to challenge your fitness, RockPile gives you the coaching, equipment, and community to keep moving forward.
YOUR FIRST CLASS IS FREE.
