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Jason Loebig: Sweat-Breaking Hyrox Workout
Plus his post-workout supplement routine!
Get ready for a leg burn! We're thrilled to introduce you to an exhilarating HYROX workout designed by AstroFlav's coach and trainer, Jason Loebig. This comprehensive full-body workout is tailored to challenge your physical limits and elevate your endurance, making it an ideal choice for HYROX athletes and fitness enthusiasts alike. Jason's routine promises a high-intensity experience that not only tests your strength but also enhances your stamina and resilience. Prepare to push yourself to new heights and leave the gym feeling accomplished and invigorated. Get your gear ready—time to sweat from this HYROX workout!
What is a HYROX?
HYROX is a unique fitness race that combines running and functional workout stations. Participants run 1km, followed by one functional workout station, repeating this sequence eight times. Each race is hosted indoors, creating an immersive and supportive environment for participants. The consistent race format across the globe enables global leaderboards and a World Championships at the end of each season. HYROX accommodates both professional athletes and everyday fitness enthusiasts, offering categories such as Open, Pro, Doubles, and Relay to suit different levels of experience and goals.
A typical HYROX race includes challenging workout stations like the SkiErg, Sled Push and Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. These stations are designed to target various muscle groups, ensuring a comprehensive full-body workout. The race format allows participants to push their limits and improve their fitness levels, whether they are seasoned athletes or newcomers looking for a new challenge. The inclusive nature of HYROX encourages everyone to participate and experience the thrill of fitness racing.
HYROX's accessibility is further enhanced by its divisions, catering to individual participants, pairs, and teams. The Open category offers a standard challenge, while the Pro category features heavier weights for experienced racers. Doubles allow partners to share the experience, and the Relay category splits the race among four teammates. This flexibility makes HYROX an appealing and versatile option for a wide range of fitness enthusiasts, from individuals seeking personal achievement to groups looking for a collaborative and competitive event.
For more information, visit the HYROX Fitness Race page.
HYROX WOROKOUT
8 rounds
Warmup:
1. Dynamic Stretching (5-7 minutes)
Leg Swings: Stand next to a wall and swing each leg forward and backward, then side to side. Perform 10 swings per leg.
Arm Circles: Extend arms to the side and make small to large circles forward and backward for 30 seconds each.
Hip Circles: Place hands on hips and rotate in a circular motion 10 times in each direction.
Torso Twists: Stand with feet shoulder-width apart and twist your torso side to side, 15 twists per side.
2. Cardiovascular Warm-up (5-7 minutes)
Jogging: Light jog in place or around the gym for 2 minutes.
High Knees: Run in place, lifting knees high, for 1 minute.
Butt Kicks: Run in place, kicking heels towards glutes, for 1 minute.
Jumping Jacks: Perform for 1 minute to elevate heart rate.
Skipping Rope: 2 minutes of steady-paced skipping.
Workout Breakdown:
1000m Run
20 Walking Sandbag Lunges
:45 Seconds Farmer Carries
20 Wall Balls
Repeat 8x times
Cool Down:
Light Cardio (3-5 minutes)
Walking: Gradually slow down your pace from a brisk walk to a gentle stroll to lower your heart rate.
Deep Breathing: Focus on deep, slow breaths to help relax your body.
Static Stretching (10-15 minutes)
Hamstring Stretch: Sit on the floor with one leg extended and the other bent. Reach for your toes on the extended leg, holding for 30 seconds per side.
Quadriceps Stretch: Stand on one leg, pull the opposite foot towards your glutes, holding for 30 seconds per side.
Calf Stretch: Place one foot forward and the other back, leaning into a wall to stretch the calf muscle. Hold for 30 seconds per side.
Hip Flexor Stretch: Kneel on one knee, pushing your hips forward gently. Hold for 30 seconds per side.
Upper Back Stretch: Clasp your hands in front of you, round your back and push your hands forward, holding for 30 seconds.
Chest Stretch: Clasp your hands behind your back, lift slightly and hold for 30 seconds.
Shoulder Stretch: Pull one arm across your body and hold with the opposite arm, holding for 30 seconds per side.
Foam Rolling (5-10 minutes)
Legs and Glutes: Roll out quads, hamstrings, calves, and glutes, spending about 1-2 minutes on each muscle group.
Back and Shoulders: Roll gently along your upper and lower back, as well as shoulders, for 1-2 minutes.
Post-Workout Supplement Routine:
After a grueling HYROX workout, it’s essential to refuel your body with the right nutrients to aid recovery and maximize gains. Here’s a comprehensive post-workout supplement routine to follow:
1. AstroFlav Isomix Protein (2 Scoops)
Purpose: Provides essential amino acids to support muscle repair and growth.
How to Use: Mix with water or milk immediately after your workout.
2. Creatine (1 Scoop)
Purpose: Aids in muscle recovery, enhances strength, and improves overall performance.
How to Use: Add to your post-workout shake or mix with water.
3. Multivitamin
Purpose: Ensures you’re getting essential vitamins and minerals to support overall health and recovery.
How to Use: Take one daily, preferably with a meal to enhance absorption.
This supplement routine is designed to maximize recovery, promote muscle growth, and ensure your body gets the necessary nutrients after an intense HYROX session.
Summary
In our exploration of Jason Loebig's HYROX workout, we dive into the rigorous structure of HYROX competitions, which combine 1 km runs with functional workout stations, repeated eight times. These events are held in indoor exhibition halls worldwide, providing a standardized format that culminates in a World Championship.
To prepare for such intense activity, a thorough warm-up routine is essential, including dynamic stretching, cardiovascular exercises, and functional movements. Post-workout, a well-structured supplement routine with whey protein, creatine, and a multivitamin ensures optimal recovery and muscle growth.
To view the whole workout on Instagram, CLICK HERE!