HYROX group training at „Lemon Gym“ will help not only to prepare for the competition but also for life

“Lemon Gym“ group training coordinator and HYROX training initiator Justė Tuskaitė is eagerly awaiting the launch of HYROX at Lemon Gym. According to her, it is a simple yet effective way to strengthen oneself in a well-rounded way: “People who come to the gym often have set goals for themselves, and very often it’s not weight loss or muscle gain, but rather the desire to feel good every day, to be strong, agile, and enjoy unrestricted freedom of movement. I believe that HYROX workouts optimally, in a balanced and reliable way, help improve well-being, strengthen the body, and bring vitality. They simply prepare you for life.”

The group HYROX training system is designed to help you prepare for the competition as efficiently as possible. The entire HYROX race format consists of eight one-kilometer running segments and eight stations where various exercises are performed:

🍋 1 km SkiErg – a machine that imitates cross-country skiing; 

🍋 50 m Sled Push – pushing a sled on a carpeted surface; 

🍋 50 m Sled Pull – pulling a sled backwards using a rope 

🍋 80 m Burpee Broad Jumps – a burpee with a chest-to-floor drop followed by a forward jump;  

🍋 1 km Rowing – rowing on a rowing machine; 

🍋 200 m Farmers Carry – carrying two weights (a pair of dumbbells or kettlebells);  

🍋 100 m Sandbag Lunges – walking forward while performing lunges with a sandbag on your shoulders; 

🍋100 WallBalls – squatting and throwing a ball against the wall (overhead). 

However, for those who don’t want to compete, the coach says there’s no need to worry, because the workouts are definitely not a competition: “I highly recommend HYROX workouts for anyone looking for an effective way to improve endurance, strength, mobility, and agility – basically everything you need to feel healthy, strong, and capable of performing everyday movements.” 

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The HYROX competition format lasts between 1.5 and 2 hours, while a single workout is only an hour. So what can you accomplish in that time? “I can assure you that we get a lot done. Like any workout, a HYROX session is divided into three parts – warm-up, main part, and cool-down. A warm-up is essential before an intense workout – it warms up the muscles, mobilizes the joints, and prepares the heart for work. The main part of the workout depends on the goal, as sessions can focus on overall endurance, muscular endurance, strength, or mobility. A quality cool-down is the first step toward proper recovery. All workouts are part of a single system, designed so that everyone who attends improves systematically. At the same time, it’s an effective plan for those preparing for competitions – sequences and movement groups are arranged very consistently and logically, covering all necessary qualities,” explains J. Tuskaitė, describing the structure of the workout.

The coach admits that she likes this format most for its simplicity and versatility: “All movements can be easily adapted to each person’s fitness level and health. „Lemon Gym“ is an official HYROX representative, so these workouts are led by certified and specially trained coaches. They assess each participant’s abilities and can select the best regressions or progressions for each movement at that moment. During the workout, everyone works at their own best level for the day. For example, participants can choose a suitable weight – if carrying the competition weight is too difficult, they can use dumbbells instead. If movement technique is an issue, such as performing lunges, they can do them without a sandbag on the shoulders. Proper technique is especially important, and the workout places strong emphasis on it.”

J. Tuskaitė notes that people often still confuse HYROX with CrossFit. However, the only commonality between the two is intensity: “The uniqueness of HYROX lies in the simplicity of its exercises. These are standard functional movements that don’t require exceptional fitness or special skills – everyone can push, pull, lunge, or row. In contrast, movements like handstands or overhead barbell snatches require much more advanced physical skills and precise technique.”

There are many workout combinations, and they don’t repeat, so the sessions are never boring. J. Tuskaitė reassures that it’s not necessary to perform the full HYROX competition format: “During competitions, all your strength is put into achieving results, while workouts are meant to prepare for that. HYROX competitions demand a lot of strength and endurance, so simulating the full competition format during training often isn’t practical due to fatigue. Trust me, the workouts are still challenging.”

In group workouts, you won’t have to run all 8 kilometers; running will be limited to shorter distances. The key is learning to transition immediately from running into an exercise, which means practicing energy management and evenly distributing effort. Those preparing for competitions usually receive homework to improve their running performance.

J. Tuskaitė is excited about the partnership between HYROX and Lemon Gym, noting that even their slogans are similar: Lemon Gym welcomes everyone, and HYROX says anyone can compete. “It’s very symbolic! This partnership is no coincidence – if everyone can train, everyone can compete. I invite people to experience it, and I believe each person will feel not only physical improvement but also the joy of being part of a training community. Believe me, once you try HYROX, it’s hard to stop – it becomes a sort of addiction. I want to believe we can spread this legal addiction to as many people as possible.”