HYROX 8 ZONE THROWDOWN

Love HYROX but not running? Complete the 8 HYROX Zones without the running!

🏋️‍♂️ HYROX Strong – The 8 Zone Throwdown

Hosted by: Magan McSwain & Bold Fitness
Format: Complete all 8 HYROX stations for time — without the running portions (workout-only challenge).

📊 The 8 HYROX Zones (No Running)

Here’s a breakdown of the eight stations you will complete in HYROX 8 Zone Throwdown — all taken from the standard HYROX station list, but in this event you move straight between them without the 1 km runs in between:

1. Ski Erg (1000 m)
   Upper- and lower-body cardio challenge on the SkiErg machine — simulates cross-country ski poles.
2. Sled Push (50m)
   Power strength test driving a weighted sled forward using legs and core.
3. Sled Pull (50m)
   Strength and posterior chain work pulling the sled back using the rope.
4. Burpee Broad Jumps (80m)
   Explosive bodyweight conditioning — burpee into a broad jump in sequence.
5. Row (1000m)
   Max-effort row on a rowing machine — tests aerobic capacity and upper/lower coordination.
6. Farmer’s Carry (200m)
   Grip, core, and shoulder endurance carrying heavy kettlebells for distance.
7. Sandbag Lunges (100m)
   Weighted lunges over a set distance — leg strength and stamina under fatigue.
8. Wall Balls (100 Reps)
   Functional strength finish — repeatedly squat and throw a medicine ball to a target.

🏁 Event Flow & Scoring

• No running between zones: Instead of the traditional 1 km run that HYROX events use, this format has athletes transition directly from one zone to the next.
• Timed workout: Participants complete the eight zones sequentially and the clock runs throughout until the final Wall Balls are finished.
• Competitive format: This style creates a strength- and power-focused challenge while preserving the structure of HYROX.