MAINBOX HYROX TRAINING CLUB · FRANKFURT EAST
HYROX Training in Frankfurt
5 HYROX classes per week · Optimal training programme by HWPO · Full race setup on site
What is HYROX?
HYROX is a competition format that combines functional fitness and endurance into one clear, identical race format worldwide: a 1 km run, a station, eight times in a row. Ski Erg, sled, burpees, rower, farmer’s carry, sandbag lunges, wall balls — and the running between. The question is: how fast do you run it?
That makes HYROX one of the best training foundations you can build. You work on endurance, strength and pacing simultaneously — components that make every other sport easier. And if you want, you can test the result: in a hall full of people running the same race, with a clear time at the end. Beginners, intermediates or pros — the Open and Pro categories let everyone find a level.
Five HYROX classes per week
Monday, Tuesday, Thursday, Friday and Sunday — early-morning and evening slots. You’ll find a time that fits your day and rack up the volume that counts in race prep.
Training programme by HWPO
We’re an official HWPO Affiliate. Mat Fraser’s team builds the weekly structure: three session types — Stations, Aerobic, Race-Sim. A methodology developed for the world’s best athletes, translated for group training.
Full race setup on site
Ski Erg, rower, sled with lane, wall balls, sandbags, farmer’s carry dumbbells, burpee broad jump strip. Every station, every weight — you run your race in one gym, not stitched together from three studios.
The HYROX Race Format
Eight stations, each separated by a one-kilometre run. Identical in every venue, worldwide. Four categories — Open, Pro, Doubles, Mixed Doubles — same format, different weights. In Doubles and Mixed Doubles, both partners always run together; at the stations, the team splits reps and distances freely between them.
| Station | Open W | Open M | Pro W | Pro M | Mixed Doubles |
|---|---|---|---|---|---|
| 1 km Run | 8 × 1,000 m between stations | ||||
| 1,000 m Ski Erg | — | — | — | — | — |
| 50 m Sled Push | 102 kg | 152 kg | 152 kg | 202 kg | 152 kg |
| 50 m Sled Pull | 78 kg | 103 kg | 103 kg | 153 kg | 103 kg |
| 80 m Burpee Broad Jumps | — | — | — | — | — |
| 1,000 m Rowing | — | — | — | — | — |
| 200 m Farmer’s Carry | 2 × 16 kg | 2 × 24 kg | 2 × 24 kg | 2 × 32 kg | 2 × 24 kg |
| 100 m Sandbag Lunges | 10 kg | 20 kg | 20 kg | 30 kg | 20 kg |
| Wall Balls | 75 × 4 kg | 100 × 6 kg | 100 × 6 kg | 100 × 9 kg | 100 × 6 kg |
Programming — HWPO
We chose HWPO as our training partner because there’s substance behind the name. Mat Fraser is a five-time CrossFit Games champion — today the most-listened-to coach in hybrid sport. HWPO has worked for years with the world’s best athletes; our classes follow the same methodology, translated for group training in the box.
HWPO HYROX programming is structured into three session types. Each week you go through all three. No random WOD-roulette — every class has a clear purpose in race preparation.
Station Session
You work specifically on the eight stations. Sled-push technique, wall-ball consistency, burpee-broad-jump rhythm. Strength and efficiency where the race is decided — not on the run, but at the transitions.
Aerobic Session
Pacing, endurance, sustainable effort. Engine building through structured intervals and tempo work. Build the reserve that lets you breathe at station six — when others are gassed.
Race-Specific Session
Run and station combined — race format on the floor. Test your pacing under load, learn smooth transitions, and prepare your body for the exact stimuli race day delivers.
Frequently asked
Do I need CrossFit experience?
No. The HYROX classes are built so anyone can step in at any time — squat, lunge, push, pull. Complex Olympic lifts are not part of it.
What does the HYROX class cost?
Included in your membership package — no separate fee. Drop-in: 25 €. Free trial available.
Do I need my own gear?
Just sportswear and running shoes. Sled, sandbag, wall ball, rower — we’ve got it all on site.
Can I train without a race goal?
Yes. The programming builds endurance, strength and pacing — useful even if you never line up at a start.
Where to find us?
Borsigallee 16, 60388 Frankfurt am Main · Frankfurt East · parking right outside.
How do I sign up?
Use the trial button at the top. Or drop in via Octiv.