DSC’s First HYROX Experience: Miami Race Recap 1

I Didn’t Think I’d Like HYROx, but I Was Wrong

I didn’t think I was going to like HYROX. In fact, I thought I would probably hate it lol.

I’ve done just about every kind of race you can think of. Marathon, Half marathon, 5K, relay races, triathlons, even road bike races. I’ve taken a lot of pride in being open to trying new things and testing my limits.

But if I’m being honest, I felt like HYROX was for the younger crowd. People who felt like they still had something to prove. That’s ain’t me. It’s probably not the take you’d expect from someone who owns two HYROX-affiliated gyms. But I knew there was a crowd that would love this style of racing and so the affiliation made sense. But personally, I hadn’t bought in.

So I signed up because as an affiliate, I had to understand it. I needed to experience it firsthand so I could coach it better, program for it better, and how to provide a great experience for our own Hyrox events.

And then… shocker, I loved it! What I realized after the second event is that HYROX is more like solving a puzzle. It’s a challenge that forces you to think, pace, and adapt in real time. And the older I get, those are the kind of challenges I’m looking for.

What Is HYROX? A Unique Fitness Race Format

If you’re not familiar, HYROX is a fitness race made up of eight workout stations, each separated by a 1K run. So you run, do a workout, run again, repeat. Eight times.

The stations, in order, are:

SkiErg
Sled push
Sled pull
Burpee broad jumps (80 meters… yes, it feels as long as it sounds)
Row
Farmer’s carry
Walking lunges
Wall balls

The race starts with a 1k run and each event is separated by a 1k run. It’s part endurance, part strength, and very much a mental game.

My First HYROX Race: Relay Division Experience

I competed in the relay division, which meant I shared the race with three teammates. Each of us completed two 1K runs and two workout stations. It was the perfect way to experience HYROX for the first time without taking on the full load solo.

My events were the burpee broad jumps and the walking lunges. I definitely learned a few lessons the hard way.

I was not as prepared as I should have been. Sometimes I get a little too wrapped up in work and don’t make enough time for the recreational side of training, and that’s exactly what happened here. Case in point: burpee broad jumps.

Because I didn’t do my homework, I got halfway through and thought I was done, only to find out I was only halfway, ha! By that point, my legs and shoulders were smoked, and I was basically at muscle failure. Had I known, I wouldn’t have stepped on the gas for the first half and paced myself more evenly. Painful lesson 🙂

So it turned into survival mode. Five reps at a time just to get across the finish. It was rough. But also a great learning experience.

By the time I got to walking lunges, everything changed. Now I knew what to expect. I paced my run better going in, managed my effort during the station, and even ahead to what was coming next. And surprise, surprise, it felt significantly more manageable.

Funny how that works when you actually understand the assignment.

From a workload standpoint, the relay was very doable. I didn’t do any HYROX-specific training leading into it. Just regular DSC programming, strength days, and one or two Metcon days per week.

That alone was enough to have a solid experience in the relay format.

That said, if you’re planning to do doubles or go solo, that’s a different story. You’ll want more specific preparation to really enjoy it and perform well. I’m already thinking about how I’d train differently next time. I can’t wait for Boston!

HYROX Race Formats: Relay vs Doubles vs Solo

One of the cool things about HYROX is how many ways you can compete.

I did the relay, where four people split the race.

You can also do doubles, where you and a partner run all eight 1Ks together, but you can divide up the workout stations however you want. If one person is stronger on certain movements, you can lean into that and build a strategy around it.

And then, of course, there’s the solo race… which is what I’m eyeing next.

Why I Actually Loved HYROX

There were a couple reasons this surprised me as much as it did.

First, it’s a really unique combination of endurance and strength. That alone makes it interesting, but what really clicked for me understanding the strategy involved in both training and race day strategy. That’s where my interest is.

I know, it’s a nerd thing, but I know I’m not the only one who enjoys that side of it. In fact, I’ve got lots of nerd friends in Nashua and Osprey 🙂

The second part was the team component. Even though it’s technically an individual race (or small team), there’s a real sense of community on the floor. Everyone’s cheering each other on. Your teammates are invested. Other athletes are pushing through the same things you are. It reminded me of being part of a team when I was younger, playing organized sports. I didn’t realize how much I missed that.

Our DSC crew was what brought that to life. The entire DSC Osprey coaching staff showed up, not just to compete, but to support each other. Renee, Carla, FJ, and Kaylin were all out there racing and cheering, and it made a huge difference having that kind of energy on the floor.

Carla, FJ, and Kaylin were part of relay teams alongside other DSC members (including me), and Renee took on the doubles division with Beth (also from Nashua, she’s the one who keeps everything running behind the scenes for both DSC’s in Nashua and Osprey).

And they absolutely crushed it. Doubles is no joke. It’s a lot of work, and they were steady, strong, and just impressive from start to finish (watching them was the part where I teared up a little, haha).

We also had members come all the way down from Nashua, New Hampshire to compete, which says a lot in itself. Steve paired up with Brian H for doubles, and Brian P and Paul competed in the doubles as well. They all went full send and it was amazing to watch! Their training paid off which I could clearly see through their effort and pacing.

That kind of buy-in, from both coaches and members, is what made the whole experience feel bigger than just a race.

HYROX Is Surprisingly Spectator-Friendly

Another thing that stood out to me was how spectator-friendly the whole event is. In a typical road race, your friends and family might see you at the start, maybe once on the course, and then at the finish. HYROX is completely different.

The entire race is contained, so people can follow you from station to station. They can watch the race unfold, which makes it way more engaging for them and way more motivating for you. Even just being a spectator is fun.

DSC had so many athletes on the floor that it turned into this constant shuffle of trying to catch everyone at their next station. You’re weaving through the venue, cheering, spotting familiar faces, and somehow trying not to miss anything.

It was chaotic in the best way. Also important note: their was a live DJ, full bar, coffee booth and food! As an affiliate owner, I felt it was my responsibility to try them all. Two thumbs up.

Upcoming HYROX Races: Tampa & Boston + DSC Training

Looking ahead, a lot of the DSC Osprey crew is planning to take on Tampa, and the DSC Nashua crew is gearing up for Boston. Both races are coming up this fall.

If you’re a DSC member, don’t forget we have an affiliate link that gives you early access to registration. These races sell out fast, so that early entry really matters. Keep an eye out for that email.

We’re also stepping things up on the training side.

Nashua is hosting a HYROX Half on June 7 at the 115 Northeastern Boulevard location. Half the distance, same style of race, and a great way to get your feet wet. We’re expecting about 96 athletes, and it’s already halfway sold out.

We’ll also be offering semi-private training that’s specifically built for HYROX. Structured, periodized, and designed to prepare you for race day.

PS: Want to Train for HYROX?

If you’re interested in HYROX, we’ve got a few great options at DSC.

We offer a Metcon-only membership, which is a great foundation if you’re looking to build the kind of strength and endurance HYROX demands.

In Nashua, we’re also running semi-private HYROX training that’s periodized specifically for our HYROX Half event starting in April and we will be offering it soon in Osprey too.

If you’re thinking about jumping into your first race or leveling up for your next one, this is exactly what you want!

Click the button below to learn more and get started.

I want to learn more about hyrox!