Wolverine Coaching | Hyrox Training Club

We are excited to announce that we are now an official HYROX Training Club.

As a Training Club we offer HYROX Training, host special HYROX Events, and have access to early bird HYROX Race tickets for you.

HYROX is the a funcitonal fitness sport -- It is accessible, fun, engaging, challenging, and gets you in great shape, while training with a purpose.

With the HYROX Races as the ultimate fitness challenge, you can test your fitness and compete in a healthy environment against yourself (and other athletes) in a measurable Race with global rankings.

If you’re looking for preparation to get “race-ready” or want to get fit and healthy, Wolverine Coaching will get you there.

We have certified HYROX Group Instructors and HYROX Performance Coaches, educated by HYROX, to help you achieve your goals.

What is HYROX?

As a SPORT Hyrox marries the Running Competition and Functional Fitness in a hybrid. A race has 8 x 1km Runs mixed with Erg machines, and functional movements:

• Zone 1: 1000m SkiErg

• Zone 2: 50m Sled Push

• Zone 3: 50m Sled Pull

• Zone 4: 80m Burpee Broad Jumps

• Zone 5: 1000m RowErg

• Zone 6: 200m Farmer's Carry

• Zone 7: 100m Sandbag Lunges

• Zone 8: 100 Wall Balls -> into the finishing line

The benefit of having movements that are standardized and accessible is that anybody can sign up for a race. There are novice athletes, and people aged well into retirement age who have participated.

That is the same ethos running competitions have: you participating is what matters. When I've run a half marathon or marathon (Berlin 2009) the point was never to win: the point was to cross the finishing line. And that was victory!

CrossFit has always been about making world class health available for anyone, whether you're 80 years old and never sat your foot in a gym, or if you're an Olympic level athlete. We love CrossFit for this, and continue carrying that torch!

PROGRAMMING

We'll add three designated Hyrox Classes per week to start with. The HYROX classes are faster paced than a normal WOD (workout of the day): Often we'll spend 40 minutes in zones working on interval training which target AEROBIC CAPACITY and MUSCLE ENDURANCE.

To work Holistic Health, and to truly be prepared for a Hyrox Race, you'll want to mix in the Neurological Strength training we have in our normal training. Any membership will include both strength and conditioning.

We will experiment with three different HYROX Classes with different workout formats:

1. HYROX Foundational

Foundational training is a fairly straightforward class, as it resembles traditional circuit training. The objective of this class is to build baseline fitness: Strength, Endurance, some aerobic capacity, agility and skill work.

2. HYROX Engine

The Engine workout boosts endurance, aerobic capacity, lactate threshold and tolerance. The class utilizes a series of intervals, compromised workouts, and sprint efforts to develop speed, VO2 Max, and endurance. You will benefit tremendously from this class format if you’re a more powerful athlete who needs to work on aerobic capacity.

3. HYROX Complete

Complete training is going to be the most race specific workout. A blend of aerobic and lactic conditioning with strength and HYROX specific skills. Complete Classes prepare you for the specific physiological demands you will encounter in a HYROX race. It will challenge you physically and mentally, while building a level of familiarity and comfort in the discomfort of these challenges.

SCALING

We'll have 4 different levels in each Workout:

• WHITE = same as white in Level Method, should be suitable without any training background

• ⁠SILVER = building up strength, or first progressions when starting the Hyrox Programming...

• ⁠GOLD = same weights as the open division in a Hyrox Race (see above). This can be good for Blue-ish Belt Athletes, or after you've done Hyrox Classes for a while.

• ⁠BLACK = same weights as the pro division in a Hyrox Race (see above).

The programming is testing at this moment. Let me know if you think it doesn’t work. And let’s discuss it after a few weeks to see how it feels all around.

Zone = station, just like a station in the API. The stations can be prepped beforehand; and the coach should make a logistics plan before starting class in the prep time.

RUNNING INTERVALS

Since Running is an essential part of the Race, we'll suggest doing a designated interval program to work on speed and muscle endurance for Running.

For the first 3 months (until last of October 2025), all members get an interval program to their app for free. (Worth 69€) Talk with Miska to get started.

Wintertime, it is possible to make indoor running in Myllypuro Sport Place, where they have a 200m Running Track. And Eläintarha does have an indoor track as well, which may be busy more, but can be available as well.

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Miska | Head Coach at Wolverine Coaching