Hyrox: Common mistakes made by beginners

Hyrox: Common mistakes made by beginners

Common Hyrox mistakes: this is what beginners often do wrong | Tips 2025

Discover the most common Hyrox mistakes among beginners. Learn how to train technique, pace, recovery and mental focus to be optimally prepared to run your first Hyrox race.

Common Hyrox mistakes among beginners

Hyrox is the combination of running and functional movements such as the sled push, wall balls, burpee broad jumps and the farmers carry. A Hyrox race demands the utmost both physically and mentally, and this is precisely where beginners often make mistakes. In this article you will read about the common mistakes and how to avoid them.

Common mistakes in Hyrox training

A major problem with Hyrox training is that beginners often start without a plan. They train randomly, focus too much on strength or just cardio, and forget to pay attention to technique and recovery.

Tip: Use a workout regimen that combines strength and conditioning.

Wall Balls: errors in execution

With wall balls, you often see beginners:

• pay too little attention to their balance sheet,
• Not throwing the ball at the correct height,
• Or relying too much on the arms instead of the legs.

Focus on a deep squat, use your legs and make sure your repetitions are fluid.

Hyrox race: underestimating intensity

During a Hyrox race, many beginners start too fast. The first kilometer feels light, but as the hard exercises follow, fatigue increases.

Tip: keep your pace and heart rate under control so you have energy left for the final laps.

Hyrox training: technique over strength

Hyrox is not just about brute strength. Without good technique in the 8 parts, you will lose time and risk injury.

Pay extra attention to your execution on squats, lunges and core exercises.

Sled Push: incorrect posture

One of the most common Hyrox mistakes is improper execution of the sled push. Beginners often push too high, lose stability and put unnecessary strain on their lower back.

Tip: Keep your torso low, put power from your legs and push with control.

Combine strength and cardio smartly

Many beginners make the mistake of doing only strength training or only running. However, success in Hyrox requires combining strength and cardio smartly.

Tip: Create circuits in which you alternate intervals of running with strength training such as lunges or sleds.

Burpee Broad Jumps: common mistakes

In burpee broad jumps, you see athletes making too small jumps, not hitting the ground with their chest, or losing rhythm.

Tip: Make sure each jump is at least one meter, and work on a smooth transition from burpee to jump.

Sled Pull: underrated exercise

The sled pull requires a lot of mental focus and strength from your shoulders and upper body. Beginners often pull with the arms alone, when in fact the core and legs need to work with them.

Tip: Keep the line tight, use your whole body and spread your strength over several repetitions.

Farmers Carry: wrong grip

In the farmers carry, many beginners lose balance because they choose kettlebells that are too heavy or do not train their grip. This leads to unstable posture and sometimes even injury.

Tip: Train your grip separately and choose a weight that is heavy but controllable. Keep your shoulders low and walk steady.

Burpee Broad: fatigue and loss of technique

During the burpee broad section, you see that many participants lose their technique due to fatigue. The jumps become smaller and the movements less controlled.

Tip: Train with intervals and work on your mental resilience so that you maintain your form even under fatigue.

Conclusion

Most common mistakes in Hyrox have to do with technique, pacing and balance between strength and cardio. By paying attention to exercises such as the wall balls, sled push, burpee broad jumps, sled pull and farmers carry, you will avoid mistakes and improve your performance.

With proper Hyrox training, adequate recovery and a structured plan, you will appear stronger and better prepared at the start of your first Hyrox race.

By Koen

Hyrox: Nutrition & recovery

Hyrox: Nutrition and recovery

Nutrition & recovery Hyrox | Proper nutrition and optimal recovery

Nutrition Hyrox: find out what you eat during a Hyrox race, how to achieve optimal recovery in the days after and what the secret weapon is for success.

Nutrition & recovery at Hyrox: tips for optimal performance

A Hyrox race is a unique combination of running and functional fitness, where during a Hyrox race you alternate eight times 1 kilometer of running with eight tough exercises such as the sled push, rowing and wall balls. It is an intense effort that demands everything from your body.

To ensure optimal performance during the race, nutrition, hydration and recovery are just as important as the workouts themselves. The right fuel, adequate rest and a smart strategy will ensure more energy, less fatigue and optimal post-race recovery.

Nutrition Hyrox: the right fuel for performance

Nutrition Hyrox is all about energy, recovery and supporting your digestion during heavy exercise. Proper nutrition ensures that your body has enough glycogen and protein to function optimally and recover better after the race.

Preparing for your Hyrox race

Good preparation begins in the weeks before your Hyrox race:

• Complex carbohydrates (oatmeal, rice, sweet potato) to replenish energy stores.
• Protein (grilled chicken, fish, cottage cheese) for muscle recovery.
• Healthy fats and vegetables for antioxidants and minerals.

What do you eat during a Hyrox competition?

During a Hyrox race, it's all about light, fast-digesting carbohydrates. Choose bananas, energy bars or honey for instant energy. Avoid large amounts of fiber that your stomach does not tolerate as well.

Optimal recovery after Hyrox

Optimal recovery is at least as important as the workout itself. Within an hour of the race, take a recovery meal (e.g., smoothie or complete meal with rice, vegetables and chicken) and drink water with electrolytes immediately.

• Days after: light exercise or walking for active recovery.
• Get deep sleep: this is where your body makes growth hormones for muscle recovery.

Proper nutrition for faster recovery

The days afterward, proper nutrition is crucial for better recovery. Consider:

• Protein-rich meals for muscle mass and recovery.
• Extra carbohydrates to replenish energy stores.
• Smoothies with berries for antioxidants.

Days after: here's how to stay balanced

The days following a Hyrox are ideal for light strength training, mobility or yoga. This promotes blood flow and helps your body recover faster. Remember to replenish adequate fluids and minerals.

The secret weapon: sleep and consistency

The real secret weapon for peak performance is not a supplement or wonder drug, but sleep and consistency. During deep sleep, your body produces growth hormones that are essential for muscle recovery, energy levels and progress.

Conclusion

A Hyrox race requires not only training, but also smart choices in nutrition, recovery and rest.

• Beforehand: load up with complex carbohydrates and a complete meal.
• During: small amounts of fast carbohydrates and adequate hydration.
• Afterwards: focus on optimal recovery, proper nutrition and sleep.

This will increase your chances of a successful finish and an achievement you can be proud of.

By Koen

Kickboxing for beginners

Kickboxing for beginners

Kickboxing for beginners: first lesson, tips & preparation.

Start kickboxing! Read all about kickboxing for beginners: initial training, proper equipment, practical tips and how often to exercise.

Kickboxing for beginners: everything you need to know

Kickboxing for beginners is often exciting: How does kickboxing work, what should you bring, and how do you properly prepare for your first workout? The great thing is: everyone starts somewhere. With the right preparation, practical tips and an open attitude, you can soon enjoy your first kickboxing class.

The first step: starting well prepared

Taking the first step is often the most difficult, but also the most important. For your first lesson, you don't need to be in good shape or have experience with boxing. No one expects you to be able to do everything right away.

What is important:

• Come well prepared in comfortable sportswear.
• Eat a light, healthy meal and do not train on a full stomach.
• Bring a bottle of water and a towel.

These practical tips will ensure that you are relaxed and confident about your first time.

Try different classes

Every gym teaches kickboxing differently. Sometimes the emphasis is on fitness training, other times on technique or even light sparring. It's smart to try different classes so you discover what suits you.

• Some classes focus mainly on punching bags and punching bag training.
• Other classes are more like boxing training, focusing on punches and footwork.
• For beginners, there are often separate groups where the intensity and pace are lower.

This is how you learn your preferences and can stay motivated to exercise.

Proper preparation and gear

For the first time, you can often borrow from the gym: gloves, bandages and sometimes shin guards. Still, it's wise to purchase your own gear after a few weeks.

Essential to have as a beginner:

• Boxing gloves: protect your knuckles from the blows of the punching bag.
• Bandages: give extra protection to your wrists and hands.
• Shin guards: useful once you start practicing kicks or sparring.
• Sportswear: make sure you have comfortable sportswear in which you can move easily.

With good equipment and your own gear, you train more pleasantly, hygienically and safely.

What to expect at your first kickboxing class

During your first workout or first kickboxing class, the build-up often looks like this:

1. Warm-up: dynamic movement, jumping rope, push-ups and squats.
2. Technique: practice simple punches and kicks with a trainer.
3. Boxing bag training: perform combinations on the punching bag or with pads.
4. Strength training: basic muscle strength exercises such as push-ups and sit-ups.
5. Cooling-down: stretching and breathing to get the tension out of your body.

Important: beginners make mistakes, that's part of the game. Keep practicing and be patient - technique is learned step by step.

Is kickboxing a technical sport?

Yes, kickboxing is a technical sport. A trainer helps you with proper stance, punches and footwork. It is not only physically, but also mentally challenging. You learn to deal with intensity, focus and tension, as well as discipline and self-control.

Kickboxing how often as a beginner?

Many beginners wonder: how often is kickboxing going to be good for me? Training two to three times a week is ideal. This is how you build:

• Conditioning and endurance on.
• Muscle strength through repetition and strength training.
• Self-confidence, because you see progress step by step.

Exercising regularly will keep you motivated and reduce the risk of injury.

Sparring, competitions and advanced

As you progress, you can start sparring under the guidance of a trainer. In this you practice techniques against an opponent, but always with protection and control.

For those who wish to continue:

• You can grow into an athlete competing in the ring.
• For advanced students, the emphasis is more on mental strength, intensity and technique.
• But for most beginners, it's about having fun, exercising and gaining confidence in your own abilities.

Conclusion

Kickboxing for beginners is all about learning one step at a time. The first step is exciting, but with proper preparation, practical tips and using your own gear, every first time will be easier.

Remember: everyone starts somewhere. By taking different classes, continuing to train and seeing mistakes as learning moments, you will not only develop strength and conditioning, but also self-confidence and mental toughness.

Kickboxing is a sport that makes you stronger physically and mentally - and above all, it provides fun.

By Koen

Kickboxing technique

Kickboxing Technique

Kickboxing techniques & exercises: punches, kicks and combinations

Discover key kickboxing techniques and exercises. Learn how to perform punches, kicks and combinations, improve your balance and train at home.

Kickboxing techniques & exercises: the most important basic techniques explained

Kickboxing is a dynamic sport that focuses on punches and kicks. To become a good kickboxer, you need to master the basic kickboxing techniques: from the correct basic stance to the execution of various punches and kicks. In this article you will learn the most important basic techniques, how to build a workout and what exercises you can do at home to get better.

Warming up and basic posture

A workout always starts with a warm-up. Think jumping rope, push ups, sit ups and shadow boxing. This is how you get your heart rate up and loosen up your muscles.

Getting the basic posture right is essential.

• Feet: stand on the ball of your foot, front foot slightly forward, back foot turned at an angle.
• Fists: your front hand and front fist protect your face, your back hand (often the dominant hand) is ready for powerful attacks.
• Elbow: keep your elbows close to your body, slightly bent elbow so that you do not give openings.
• Shoulders: relaxed but alert, always ready to follow a moving opponent.

Kickboxing techniques: the most important punches

Kickboxing has different types of punches. The most important punches that every beginner learns:

• Direct punch (straight punch): quick and effective, often with the front hand.
• Right direct: powerful punch with the back hand, usually aimed at the head or body.
• Hooks: round punch with bent elbow, effective in close combat situations.
• Uppercut: uppercut from below, ideal against an opponent leaning forward.

Direct punches are usually most effective for controlling distance, while a straight punch and right direct give a lot of power and impact.

Kickboxing techniques: kicking techniques

In addition to punches, you will learn different kicks. These different techniques make kickboxing versatile:

• Forward kick / front kick: direct kick with the front leg, ideal for making space.
• Low kick: kick with the back leg or front leg, usually aimed at the opponent's thigh.
• High kick (high kick): spectacular kick to the head, but requires sufficient range and technique.
• Side kick: powerful kick from the side, used to create power and distance.
• Round kick: rotating motion where the kick hits the body or head diagonally.
• Backward kick: surprising attack in which you kick backward toward an opponent.
• Defensive kick: intended to repel an attack and maintain balance.

With all kicking techniques, proper posture is crucial: rotate your hips, keep your toes pointed outward and make sure your balance is always paramount.

Combining basic techniques: punches and kicks

A good kickboxer doesn't just want to master single techniques, but above all to learn how to cleverly combine punches and kicks. Examples of most effectively applied combinations:

• Jab - cross - low kick.
• Direct punch - hook - high kick.
• Forward kick - straight punch - round kick.

By alternating both punches and kicks, you become more unpredictable and better able to respond to a moving opponent.

Training, balance and endurance

Kickboxing is more than just strength. It also requires endurance, balancing and the ability to react faster.

• Balance: keep your weight distributed between your front foot and back foot, staying light on the ball of your foot.
• Endurance: develop this with interval training, punching bag exercises and cardio.
• Extra strength: build up with push-ups, squats and boxing bag training.
• Technique: keep repeating and make sure you execute each punch and kick with precision.

Kickboxing exercises for home

Training at home helps keep your technique sharp. Good exercises are:

• Shadow boxing: work on technique and combinations against an imaginary opponent.
• Boxing bag training: use a punching bag to combine strength and conditioning.
• Sit-ups & push-ups: strengthen your core and upper body.
• Practicing kicking techniques on a punching bag: front kicks, side kicks, round kicks.

With regular home training, you will develop more control, extra strength and fitness.

Cooling down and recovery

After every workout, a good cool down is essential.

• Light movements: quiet shadow boxing or stepping.
• Stretching: focus on legs, shoulders and back.
• Breathing: breathe in and out deeply to release tension.

A cool down helps your muscles recover faster and prevents injuries.

Conclusion

The main basic kickboxing techniques consist of a mix of different punches (such as the direct punch, straight punch and right direct) and kicking techniques (such as the low kick, high kick, side kick, front kick and back kick). With the right basic posture properly and training balance, stamina and technique, you will become a good kickboxer.

Whether you're in the gym or at home in front of the punching bag: keep practicing, combining punches and kicks and follow these ultimate tips to get better step by step.

By Koen

Kickboxing

Kickboxing

What is kickboxing? Discover the origins, rules and techniques from Muay Thai and American Full Contact. Learn how a workout works and what kickboxing does to your body.

What is kickboxing and how does a workout work?

What is kickboxing? Kickboxing is a martial art that combines elements of boxing, Muay Thai, karate and taekwondo. It is known for its mix of punches and kicks, supplemented by knees and sometimes clinch work, depending on the rules. The sport originated in the 1960s and 1970s in Japan and the U.S. and quickly grew into a physical challenge practiced worldwide, from recreationalists to elite athletes.

Origins and different styles

Kickboxing has several forms:

• Japanese variant: originated from karate, with emphasis on technique and precision.
• American Full Contact: where kicks are allowed only above the belt and the emphasis is on full contact matches.
• Thai rules: heavily influenced by traditional Thai boxing (Full Muay Thai), where knees and clinch work are also allowed.

In all cases, kickboxing is a dynamic sport that combines fitness training, strength and technique training.

How does a kickboxing match work?

A match takes place in a ring and usually consists of a predetermined time of a number of rounds (for example, 3x2 or 3x3 minutes). The most number of points determines the winner, unless a knockout occurs.

• Points gained: clean punches and kicks to the body are often worth two points.
• An attack to the head: three points.
• A jumped kick or spectacular action can be extra rewarded.
• A faulty technique may result in a warning or that a match will be stopped.

A clinch usually involves a short run through, but in many leagues the clinch is broken up to keep the fight active.

The goal is continuous fighting within the rules and using your stamina, strength and precision to win.

Training and construction of a kickboxing class

A typical workout at the gym or gym consists of:

1. Warm-up - fitness training such as rope jumping and boxing bag training.
2. Technique training - practice punching techniques, kicks and combinations.
3. Conditioning and strength - push-ups, squats, core exercises, boxing bag training.
4. Sparring (optional) - controlled practice against an opponent.
5. Cooling-down - stretching and breathing exercises.

Trainers ensure that both beginners and advanced students can train at their own pace and learn new things each time.

Techniques you learn as a kickboxer

A kickboxer uses a wide range of movements and disciplines:

• Punches: jab, cross, hook, uppercut.
• Kicks: low kicks (legs), middle kicks (body two points), high kicks (head three points).
• Knees: often facing the body.
• Combinations: mix of punches and kicks to develop rhythm and technique.

The emphasis is on correct posture, precision and control. Through many repetitions in workouts and exercises on the punching bag, you build strength, speed and confidence.

What does kickboxing do to your body and mind?

Kickboxing is more than just a sport:

• Physical: you train your whole body, improve your fitness, strength and endurance.
• Mental: you become mentally stronger, build off stress and develop mental focus.
• Personal: the constant physical challenge means you learn discipline and get personal attention from trainers.

Whether you exercise recreationally, compete or take classes at the gym, kickboxing gives you a complete workout and makes you stronger both physically and mentally.

Kickboxing in practice

Kickboxing is practiced worldwide by children, beginners, recreational and professional martial artists. The sport has different styles, so there is always a form to suit your personal goals.

• For beginners: safe lessons with focus on basic technique.
• For advanced: sparring, competition and learning to avoid or force knockouts.
• For recreationists: fitness training, boxing bag training and an effective workout.

Conclusion

Kickboxing is a versatile martial art that combines elements of boxing, Muay Thai, karate and taekwondo. Whether you are training for a competition, playing sport to get fit or just looking for new challenges, kickboxing offers a blend of strength, conditioning, technique and mental toughness.

With proper technique training, the right attitude and guidance from experienced trainers, anyone - from beginners to advanced players - can benefit from this challenging sport.

By Koen

Hyrox

What is Hyrox? All about Hyrox training and competitions

Find out how a Hyrox race works, what functional exercises you do and how to prepare for a successful race.

What is Hyrox and how does a competition work?

Hyrox is the latest sensation in the world of fitness racing. It combines 8 kilometers of running with challenging functional exercises that put your whole body to the test. The unique thing about Hyrox is that it always has the same standardized format: anywhere in the world you complete the same Hyrox race, making your performance fairly comparable.

But what exactly does a Hyrox workout entail, why is this sport so popular, and how do you prepare yourself for a successful race? In this article you will read everything you need to know about this unique form of functional fitness.

What is Hyrox?

Hyrox is a combination of functional strength training and running training in competition form. The format is clear: you complete a total of 8 kilometers of running, divided into blocks of 1 km, and an exercise follows each kilometer. Think pushing a heavy sled, performing lunges with a sandbag or throwing a heavy ball during wall balls.

The goal is to perform as fast as possible and complete the race. Thanks to this fixed format, a Hyrox is the same everywhere - no matter which country you compete in.

What exercises do you do during a Hyrox race?

A Hyrox always consists of the same parts. You alternate 8 kilometers of running with functional training. The exercises are designed to test your muscle strength, endurance, stability and coordination.

The schedule is as follows:

• 1 km running
• Sled Push - pushing a heavy sled forward.
• 1 km running
• Sled Pull - pulling a sled toward you with proper technique.
• 1 km running
• Burpee Broad Jumps - one meter burpee per jump is the rule.
• 1 km running
• Rowing (1000m on the ergometer) - full use of your upper body and legs.
• 1 km running
• Farmer's Carry - walking with heavy weights in both hands.
• 1 km running
• Sandbag Lunges - doing lunges with extra weight.
• 1 km running
• Wall Balls - a squat followed by throwing a heavy ball against a target.
• You must complete all these parts within the time limit to be officially classified.

Who is a Hyrox competition suitable for?

Many people think a Hyrox is only for the absolute best, but that's not true. Instead, Hyrox is designed to be done at your own level. There are several categories:

• Open: for recreationalists who want to push their limits.
• Pro: for athletes who want to go to the next level and train with heavier weights.
• Doubles: together with a partner, dividing the exercises.
• Relay: in teams of four, each covering part of the race.

So Hyrox is suitable for anyone with a good basic fitness level who is willing to train and progress step by step.

Why is Hyrox also called the World Series of Fitness?

Hyrox is known internationally as the World Series of Fitness. This is because the sport is organized worldwide with the exact same format.

Whether you start in New York, Berlin or Rotterdam, the race is identical. This makes Hyrox unique and allows athletes to compare their performance worldwide.

Why is Hyrox so popular?

Hyrox's popularity has several reasons:

• Accessibility - you can join regardless of your experience; there is always a category that suits you.
• Complete workout - Hyrox combines functional exercises, strength exercises and running training, making your whole body stronger.
• Measure athletic performance - the fixed format allows you to compare your results with others and track your own progress.
• High intensity - the combination of running and heavy workouts provides maximum challenge.
• Community - the feeling of training and competing together gives extra motivation.

Hyrox thus offers a mix of physical challenge, mental resilience and measurable progression.

How do you prepare with Hyrox training?

To achieve a Hyrox, you need more than brute strength. A Hyrox workout that combines running training, interval training, functional strength training and adequate recovery is crucial.

• Strength training: focus on compound exercises such as squats, deadlifts and lunges.
• Cardio: build endurance through interval training and endurance running.
• Technique: practice proper execution on sled pushes, wall balls and Farmer's Carry.
• Recovery: take plenty of rest and make sure you have good nutrition to come back stronger.
• Consistency: regularity is the key. Only with consistency will you achieve lasting results.

How much does participation in a Hyrox competition cost?

The average cost is between €65 and €95 per person. For Doubles and Relay, the cost per participant is often slightly lower. To these are sometimes added travel expenses, clothing and shoes.

Compared to a triathlon or obstacle run, the cost for Hyrox is reasonable, especially considering the professional organization and indoor venues.

Is Hyrox also suitable for beginners?

Yes, absolutely. Hyrox is open to anyone willing to train and prepare properly. Beginners often start in the Open category or in the Doubles.

With the right focus on technique, sufficient muscle strength, burning fat through cardio and a smart build-up, anyone can achieve a Hyrox. The important thing is that you follow a training schedule and lay the foundation with good fitness.

Hyrox teaches you not only to grow physically stronger, but also to grow mentally.

Conclusion

Hyrox is an innovative sport that combines functional strength training, fitness racing and high intensity into a globally recognized competition. Its established format - the World Series of Fitness - allows you to measure and improve your performance no matter where you compete.

With proper preparation, a good training schedule and adequate recovery, you can grow step by step toward a successful Hyrox race. Whether you are a beginner or competing at a higher level, Hyrox challenges you to get the most out of yourself.

By Koen