Hyrox Complete training sessions focuses on drilling the stations within a competition and includes more weight training exercises blended with bursts of conditioning. You can expect for this session to have little to no running which provides less impact on your lower body over the whole training week. This is a great session to add to your training when you have been including Run Club or longer runs in your overall training plan.
Hyrox Complete Sessions are on Mondays and Saturdays weekly.
HYROX ENGINE
Hyrox Engine sessions are focused on building cardiovascular endurance while promoting speed and power through both anaerobic and aerobic conditioning.
These sessions target the endurance component of Hyrox, enhancing your stamina for sustained efforts and quick, explosive movements and will feel most like a Hyrox in terms of effort.
These sessions will include running which will help get you ready for race day. It will also include a lot of our other Cardio kit such as, Assault bikes, Bike Ergs, Concept two Rowers and Ski Ergs to help you improve on your Cardiovascular endurance.
By training these two energy systems (anaerobic and aerobic), Hyrox Engine helps you optimize performance, boosting your overall race pace. Whether you’re aiming to improve your time or increase overall fitness, these sessions are designed to elevate your endurance and athletic performance in the sport.
These sessions will run on Tuesdays, Thursdays and Sundays weekly.
HYROX PRO
Take your training to the next level with our Hyrox Pro Training Session, designed for experienced athletes preparing to compete at the pro level. This session mirrors the intensity and demands of a Hyrox race, using the heavier Pro weights found in competition to ensure you’re race ready. The session will be the same as the engine session, however all with Pro weights to create the extra challenge.
The workout focuses on building the strength, power, and efficiency required to excel in a pro race. You’ll drill each station, including sled pushes, sled pulls, wall balls, and farmer’s carries, using the official pro weights. By practicing these movements at competition standards, you’ll refine your technique, improve efficiency, and develop the confidence to handle the heavier loads on race day.
This session is ideal for members who have completed many Hyrox Open races and are ready to level up. You will fine-tune your skills, develop the strength required for a pro race and grow the mental toughness to dominate at the pro level. Please book onto this class once you are confident that you can lift, push or pull the pro weights in your division for a sustained period.
The Pro Class is currently on the schedule at 7.30pm on Tuesdays and will typically last 70 minutes.
The Sled weights including the sled will be:
Sled Pull: Women- 100kg Men- 150kg
Sled Push: Women – 150kg Men – 200kg
STRENGTH FOR SPORT
Build the power, stability, and strength needed to dominate in your sport with our Strength for Sport Sessions. These sessions are focused on developing strength and control with exercises that enhance your performance.
It emphasizes lower reps, heavier weights, and shorter work intervals to optimize your power output, muscle activation and joint stability, ensuring maximum carryover to competition or race days. Full-body strength is key to any sport—and crucial if you want to keep hitting those personal bests.
Strength for Sport sessions are on Wednesdays and Fridays weekly.
MOBILITY & STRETCH
At The Drop we don’t forget the down time…
We coach Mobility & Stretch workshops once per month (usually on a Sunday).
A well-structured mobility session is a crucial component of any training program, as it enhances recovery, optimizes performance, and supports mental focus.
Why Mobility Matters:
Promote Recovery: Stretching and gentle movement increase blood flow to muscles, helping to reduce soreness and improve tissue healing.
Enhance Range of Motion: Better joint mobility improves movement efficiency, reducing the risk of injury during high-intensity exercises like sled pushes or wall balls.
Support Mental Well-being: Mobility work encourages mindfulness, which can boost focus and motivation.
The Nervous System Connection: Before a competition or after intense training, the body is often in a heightened sympathetic (fight or flight) state. Mobility sessions emphasize calming the nervous system, shifting to a parasympathetic (rest and digest) state, which promotes recovery and reduces stress.
By dedicating time to mobility, you can enhance your recovery, prevent injuries, and approach competitions with renewed energy and focus.
PILATES
Building core strength is crucial in helping you in your chosen sport. This class is designed to target the exercises we tend to neglect and yet it has such a big impact on reducing injuries and keeping your body working with you instead of against you.
This energising session compliments the higher intensity sessions. It can also be a great addition to your training if you have plateaued or feeling fatigued.
Build a strong core, to help you in your everyday, or to bring stability in your sport.
These sessions run on Sundays at 10.00-11.00.