HALF ROX | @ BFT South Congress

HALF A HYROX. ALL THE ENERGY.

We will be hosting our Half Rox on Sunday, November 8th, starting at 7:00 AM,

Every detail is designed to replicate race day with half the distance, with all the intensity.

WHERE THE RACE IS

Body Fit Training South Congress
3801 South Congress Ave, Ste 112
Austin, TX

📧 southcongress@bodyfittraining.com
📞 (512) 368-8418

WHAT IS HALF ROX?

Half ROX is a HYROX-style race simulation that includes:

• Structured wave starts every 12 minutes (3 athletes or doubles pairs per wave)
• Run + functional station format, just like a real HYROX race, but half the distance for runs and stations
• Actual HYROX weight classes used for womens, mens and doubles divisions
• Official-style flow so you learn pacing, transitions, and strategy
• HYROX-specific weights for men’s, women’s, and mixed divisions

It’s the perfect test whether you’re:

• Training for your first HYROX
• Looking to improve your race time
• Or just want to challenge yourself in a competitive, high-energy environment

🔥 RACE DIVISIONS & ORDER

We’ll run divisions in the following order:

1. Men’s Doubles
2. Men’s Individuals
3. Mixed Doubles
4. Women’s Doubles
5. Women’s Individuals

Actual start times will be emailed to each participant 2 days prior to the race.

RACE FORMAT

Each participant or team will complete the following sequence:

• 500m Run
• 500m Ski Erg
• 500m Run
• Sled Push Simulation
• 500m Run
• 50 Barbell Rows 65 lbs/ 95 lbs
• 500m Run
• 40 Burpee Plate Jumps
• 500m Run
• 500m Row
• 500m Run
• 200 Farmer’s Carry Marches 16 kg/ 24 kg
• 500m Run
• 50 Reverse Lunges: 30lb/40lb
• 500m Run
• 50 Wall Balls: 4 kg/6 kg

Doubles Teams:
Both partners complete all runs. Stations can be split however you choose, so play to your strengths.

WHY PEOPLE LOVE HALF ROX

Because it’s not just a workout: it’s a true race experience.

• Real HYROX flow
• Real strategy and pacing
• Real competition and adrenaline
• Real community pushing you across the finish line

LIMITED SPOTS

👉 If you’ve been thinking about HYROX…
👉 If you want to test your fitness in a real race setting…

This is your shot.