What We Do - THE DROP

HYROX FUNDAMENTAL’S

Hyrox Fundamentals is a training session designed for individuals who are new to Hyrox or those returning to physical activity. Focused on building a strong foundation, this session emphasizes technique refinement, ensuring you move efficiently through each functional workout. With a slower pace and lighter weights than that of the Hyrox competition weights, participants can gain confidence while gradually improving strength, endurance, and overall fitness.

Whether you’re just starting out or getting back on track, Hyrox Fundamentals offers a supportive and structured environment to help you progress at your own pace.

To ensure a smooth transition into our regular Hyrox schedule, all new members are required to complete two Hyrox Fundamentals sessions before advancing. This helps ensure you’ve developed the key skills and understanding needed to safely and effectively participate in the more intense pace of the regular sessions. After completing these sessions, you’ll be ready to take on the full Hyrox training experience at The Drop with confidence.

HYROX STRENGTH

Build the power, stability, and strength needed to dominate the Hyrox competition with our Hyrox Strength Session. This session is focused on developing the raw strength and control required for key stations, with carefully selected exercises that enhance your performance.

The session emphasizes compound lifts, lower reps, heavier weights, and shorter work intervals to optimize your power output and muscle activation, ensuring maximum carryover to competition day.

HYROX COMPLETE

Hyrox Complete training sessions are designed to provide a comprehensive, station-focused approach to help you prepare for the Hyrox competition.

These sessions works on drilling the specific Hyrox stations, helping you perfect the movements and transitions between them. You’ll focus on improving efficiency during the changeovers from one station to the next, honing your ability to quickly and seamlessly move through the full course.

Incorporating a variety of distances and time challenges, each session is tailored to simulate the dynamic nature of a Hyrox competition. Participants will also train with the official Hyrox competition weights, ensuring you’re prepared for the intensity and demands of race day.

Whether you’re training for your first event or aiming to improve your performance, Hyrox Complete is a high-impact, results-driven session that will elevate your overall competition readiness.

HYROX ENGINE

Hyrox Engine training sessions are focused on building cardiovascular endurance while promoting speed and power through both anaerobic and aerobic conditioning.

Using lighter weights and higher repetitions, these sessions target the endurance component of Hyrox, enhancing your stamina for sustained efforts and quick, explosive movements.

The focus is on improving your ability to maintain speed and power across all Hyrox stations, developing both your aerobic base for longer durations and your anaerobic capacity for short bursts of intensity.

By training these two energy systems, Hyrox Engine helps you optimize performance, boosting your overall race pace while promoting strength and explosiveness. Whether you’re aiming to improve your time, increase overall fitness, or enhance your speed and power, these sessions are designed to elevate your endurance and athletic performance in the sport.

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 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.

RUN CLUB

Experience the perfect environment to elevate your running with our Track Run Club session! Designed for runners of all levels, this session focuses on improving your speed, endurance, and technique in a supportive and motivating environment.

Running is a cornerstone of every Hyrox race, with 8 x 1km runs included between strength and endurance stations. This session is specifically designed to help you improve your 1km split times, making you faster and more efficient on race day. Training on the track allows you to practice consistent pacing, refine your stride, and build the stamina needed to tackle multiple 1km segments with confidence and precision.

This session is led by Alexandra Hill, a former high-performing 400m hurdler with a deep understanding of speed and technique. Alexandra achieved first place in her age group during her debut Hyrox competition, making her the perfect coach to guide you in improving your running performance. Her expertise and passion will ensure you leave every session feeling stronger, faster, and more prepared for your next challenge.

Location

During Term Times Run Club sessions will be held at:

Woodcote High School Meadow Rise,

Coulsdon,

Surrey,

CR5 2EH

The location of the Run Club out of term time will be communicated through the app.

When the weather conditions are not suitable for outdoor running, the Drop will add additional engine sessions to the schedule.

PRE/POST MOBILITY AND RECOVERY WORKSHOP FOR HYROX

A well-structured mobility session is a crucial component of any Hyrox training program, as it enhances recovery, optimizes performance, and supports mental focus.

Why Mobility Matters for Hyrox Athletes:

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 Hyrox 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, Hyrox athletes can enhance their recovery, prevent injuries, and approach competitions with renewed energy and focus. The Drop will time this workshop within your taper week or post Hyrox Competitions for optimal performance.

Personal Training

Personal Training:

Private 1-1 sessions

Private 2-1 sessions

Individual Programming:

4 week Training Plan

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