HYROX Training in Miami
Eight kilometers of running. Eight functional stations in between. HYROX is the hybrid race that rewards people who can run and push a sled, and our coach-led classes at Wynwood Fitness Club build both — from your very first session.
No race experience required. Every station scales.
The format
What HYROX actually is
A HYROX race is the same everywhere in the world: you run 1 kilometer, you complete one functional station, and you repeat that eight times. Same eight stations, same order, same distances, whether you race in Miami, Madrid, or Melbourne — so your time is a number you can actually compare and chase.
There is no barbell, no muscle-up, no skill gate to clear before you can participate. If you can run at some pace and move a load from A to B, you can do HYROX. What it demands instead is the ability to keep running after your legs are wrecked from a sled — a quality almost nobody trains by accident, and exactly what our class exists to build.
8 × 1km run, each one followed by a station — in this order:
- 1
1,000m SkiErg
Full-body pulling under fatigue. Technique here saves you a minute you cannot get back later.
- 2
50m Sled Push
The station that humbles everyone. Loaded leg drive with your heart rate already pinned.
- 3
50m Sled Pull
Hand-over-hand rope work, low and braced. Grip, back, and hamstrings all at once.
- 4
80m Burpee Broad Jumps
Up, out, and repeat. Pacing and an efficient jump pattern beat raw aggression every time.
- 5
1,000m Row
The recovery station that is not actually a recovery station. Steady split, big legs.
- 6
200m Farmers Carry
Two kettlebells, no set-downs if you can help it. Grip endurance is trainable.
- 7
100m Sandbag Lunges
Awkward load, long distance, quads on fire from the sled work you already did.
- 8
100 Wall Balls
The last station, and the one that decides your race. Squat depth and breathing rhythm.
Who shows up
Beginners and racers, in the same hour
Every HYROX class at WFC is coach-led and every piece of it scales. The sled gets lighter, the run becomes an interval you can hold, the wall ball drops to a weight and a target that let you keep moving. Nobody gets handed a workout they cannot finish, and nobody gets a workout too easy to matter.
Never raced. Never will.
Most people in our HYROX class have no intention of pinning on a bib. They come because running plus sleds plus carries is the most honest conditioning there is, and because the hour is structured so you cannot talk yourself into coasting.
Runner who wants to get strong
If you already run in Wynwood or along the causeway, HYROX is the missing half. Sleds, carries, and lunges build the strength that keeps your stride intact at mile ten and keeps your knees and hips happy.
Training for a race
Racing a HYROX event this season? We program at race distances and race intensities, coach the compromised running that decides finishing times, and help you build a station-by-station pacing plan.
The class
How HYROX works at WFC
The hour runs like a race day rehearsal. A coach walks the room through a warm-up built for running mechanics and hip and shoulder prep, then briefs the workout station by station: what the load should feel like, where to breathe, where people usually blow up.
From there you work — usually in a rotation so the room shares the ski ergs, rowers, sleds, and sandbags without waiting around. Coaches stay on the floor the whole time, correcting your sled position and your wall ball depth rather than shouting a countdown at you.
Bring running shoes you would actually run a kilometer in. Bring water. That is the entire equipment list.
HYROX class times
- Tuesday7:15 AM
- Wednesday12:00 PM
- Thursday7:30 PM
- Saturday9:00 AM
- Sunday10:00 AM
Every slot is open to first-timers. Members can also use open gym to repeat a station or practice compromised running between classes.
See the full weekly schedule
How it fits
HYROX and CrossFit are not the same thing
They share a gym and a philosophy, but they train different qualities — which is exactly why members who do both get further than members who only do one.
HYROX
- One fixed format, eight stations, the same every single time.
- Roughly 60 to 90 minutes of continuous work at race pace — endurance is the headline quality.
- Almost no technical skill barrier, so a beginner can start honestly on day one.
- Your progress shows up as a time you can compare against your last one.
CrossFit
- Constantly varied — the workout is different every day on purpose.
- Barbell strength, olympic lifting, and gymnastics skills that HYROX never asks for.
- Usually shorter, sharper efforts, with real time spent learning movement.
- Builds the raw strength that makes a heavy sled feel light in a race.
The honest recommendation for most members: two or three CrossFit classes a week for strength and skill, one or two HYROX classes for engine and race-specific work. The barbell work makes your sled push easier; the running makes your CrossFit metcons easier. It goes both ways.
Read about CrossFit at WFC
Start this week
Try a HYROX class in Wynwood
Live in Miami? Your first class is on us — pick any HYROX slot on the schedule and a coach will walk you through the whole thing. Just visiting? Grab a drop-in pass instead: $35 for a single class, or $135 for the week.