Hyrox fever grips fitness fanatics
Calistus Kolantsho | Monday November 3, 2025 06:00
He said they have been licensed as a Hyrox training club. Unlike traditional races or obstacle courses, hyrox events follow an identical format, wherever they are in the world.
Eight exercise stations are interspersed with one-kilometre runs.
Molefe noted the training programme could also be described as a mix between a fitness race and an obstacle course, but without traditional obstacles like walls or ropes.
He explained that it focuses on high-intensity functional workouts performed in a race format.
“The competition consists of eight workout stations spaced evenly throughout a one-kilometre run repeated eight times, totalling eight kilometres running and eight workouts,” the coach said.
Molefe added that each station features a different functional exercise, testing strength, endurance and stamina. Participants complete the race solo, in pairs or as a relay team.
Hyrox workstations also include sled push (heavy sled push), sled pull (pulling a weighted sled), burpee broad jumps, rowing (1,000m total, split across rounds), farmers carry (carrying heavy weights), sandbag lunges, wall balls (throwing a weighted ball to a target) and kettle swings.
According to Molefe, hyrox is designed for all fitness levels with different divisions, open, pro/elite, age group and doubles.
“For one to be licensed, you need to be a professional in the field of sport, and exercise science, either a personal trainer, sport conditioning coach, physical trainer or strength and conditioning coach,” he explained, adding “then you go through a course called creating athlete (Foundation Course), then Level One Hyrox Performance Coach Course after completion you are licensed if you pass”.
Molefe highlighted that as a hyrox training licensed coach, one should have a gym and affiliate to affiliate to Hyrox Global.
“Meaning you pay affiliation fees for being a Hyrox coach and at the same time fees for the Hyrox training club monthly,” he said.
Molefe added hyrox training is very challenging, but a lot of people have shown interest to the new programme.
“The session will depend on the registration that we will receive. Participants will be divided into different categories, being singles, doubles, mixed or relay and divided into waves/heats,” he said.
“The challenge normally takes two days; if there is a large number of registrations, a single person can take up to almost two hours to complete everything in a category of singles. It also depends on the fitness on fitness level.”
Molefe said Hyrox is for everyone; it does not discriminate, as long as one wants to do it, and even people with disabilities can do it if they are trained for it. He added that the programme could be used as team building for corporates.