HYROX® Bible – Page 2
The definitive glossary of HYROX® terminology. Every term, station, concept, and division explained, from race format to training science.
531 terms found
B
Barbell Romanian Deadlift
The barbell Romanian deadlift is a standing hip-hinge exercise performed with a barbell and relatively limited knee flexion.
Barbell Shoulder Press
The barbell shoulder press is a strict overhead press performed without intentional leg drive.
Barbell Shrug
The barbell shrug is a loaded scapular-elevation exercise performed while holding a barbell at arm’s length.
Barbell Thruster
The barbell thruster combines a front squat and a push press in one continuous barbell movement.
Barbell Upright Row
The barbell upright row is a loaded pull in which a pronated-grip bar rises in front of the torso as the elbows flex and lift.
Barbell Walking Lunge
The barbell walking lunge is a sequence of forward lunges performed while supporting a barbell on the upper back.
Bench
A flat or adjustable padded platform used for pressing and rowing exercises. Adjustable versions allow incline and decline positions for training variety.
Bench Dip
A bench dip is a bodyweight pressing exercise with the hands supported behind the torso on a bench or platform while the elbows flex and extend.
Biceps
Biceps brachii is a two-headed muscle on the front of the upper arm. It contributes to elbow flexion and is a strong forearm supinator, with roles that change with joint position and task.
Bicycle Crunch
Alternating elbow-to-opposite-knee crunches with a pedaling leg motion work the obliques and rectus abdominis in one continuous core exercise.
Bike
A cardio exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Rowing station.
Bilateral Training
Exercises that work both limbs simultaneously (squats, deadlifts, bench press). Allows heavier loads for maximum strength and power development for HYROX®.
Body Composition
The ratio of fat mass to lean mass (muscle, bone, water) in the body. For HYROX®, optimizing body composition - more muscle, less excess fat - improves power-to-weight ratio.
Body Fat Percentage
Body-fat percentage estimates fat mass as a proportion of total body mass.
Bodyweight Bulgarian Split Squat
Rear-foot-elevated split squat done without added load, building single-leg strength, balance, and hip stability before progressing to weights.
Bodyweight Calf Raise
A bodyweight isolation exercise used in HYROX training.
Box Jump
A box jump is a jump from the floor onto a stable raised platform, followed by a controlled finish or descent defined by the drill.
Brachialis
The brachialis is an upper-arm muscle that flexes the elbow in both pronated and supinated forearm positions.
Brachioradialis
The brachioradialis is a superficial forearm muscle supplied by the radial nerve. It crosses the elbow, flexes it and can help return the forearm toward neutral rotation.
Brick Session
A brick session places two exercise modes back-to-back with little planned recovery. In HYROX training, it commonly pairs running with one or more race stations.
Broad Jump
A bodyweight explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Burpee Broad Jumps station.
Burpee
A bodyweight explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Directly supports the Burpee Broad Jumps station.
Burpee Box Jump
A burpee box jump combines a burpee variation with a jump onto a box or platform.
Burpee Broad Jump Muscles Worked: Full Breakdown
The muscles worked during a burpee broad jump: quads, glutes, chest, shoulders, triceps, hip flexors, and core - combining a push-up with an explosive jump.
Burpee over Dumbbell
A explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Directly supports the Burpee Broad Jumps station.
Burpee to Plate
A explosive exercise used in HYROX training. Directly supports the Burpee Broad Jumps station.
Butt Kicks
Warm-up drill in which the heels flick up toward the glutes with each stride, activating the hamstrings and encouraging quick leg turnover.
C
Cable Bicep Curl
Bicep curl performed with a cable pulley, keeping constant tension on the biceps throughout the movement unlike free-weight curls.
Cable Chest Press
Pressing cable handles forward from a standing or seated position works the chest and triceps with resistance that stays constant to lockout.
Cable Fly
A cable fly is a resistance exercise in which the arms move toward one another against cable resistance, mainly through horizontal shoulder adduction. Setup and trajectory can be varied.
Cable Kickback
Glute isolation exercise using a low cable attachment at the ankle, extending the leg back to target the gluteus maximus.
Cable Lateral Raise
Single-arm lateral raise using a low cable pulley, providing consistent tension on the medial deltoid throughout the movement.
Cable Machine
A cable machine transmits resistance through a cable and pulley system; the effective line of pull and resistance profile depend on its geometry and setup.
Cable Pull Through
Driving the hips forward against a rope attached to a low cable teaches the hinge pattern and loads the glutes without compressing the spine.
Cable Reverse Fly
Rear-delt exercise using dual cables to draw the arms out and back in a reverse fly motion, isolating the posterior deltoids and rhomboids.
Cable Rope Tricep Extension
Tricep pushdown variation using a rope attachment, allowing the wrists to rotate outward at the bottom for a stronger contraction.
Cable Row
Seated pulling exercise using a cable machine to draw a handle toward the torso, training the lats, rhomboids, and biceps through a smooth arc.
Cable Upright Row
A cable upright row is a resistance exercise in which a low cable attachment is pulled upward in front of the body through shoulder elevation and elbow flexion. Grip, handle and range can be adjusted.
Cadence
Running cadence is step rate, usually counted as total steps per minute. It changes with speed, body dimensions, terrain, fatigue and individual gait.
Caloric Deficit
Consuming fewer calories than the body burns, resulting in weight loss. Must be managed carefully during HYROX® training to avoid muscle loss and performance decline.
Calves
The calf complex includes the gastrocnemius and soleus. Both contribute to ankle plantarflexion; the gastrocnemius also crosses the knee, so knee position changes how the muscles share plantarflexion work.
Capillary Density
The number of tiny blood vessels surrounding muscle fibers. Greater capillary density improves oxygen delivery and waste removal during prolonged HYROX® efforts.
Carb Loading
Increasing carbohydrate intake in the 24-48 hours before a HYROX race to maximize glycogen stores and sustain energy across all 16 segments.
Carbohydrate Loading
Carbohydrate loading raises carbohydrate intake before prolonged competition to increase glycogen availability. Whether it is useful for HYROX depends on expected duration, prior diet, training and tolerance.
Cardiac Output
The volume of blood the heart pumps per minute (heart rate × stroke volume). Higher cardiac output delivers more oxygen to working muscles during HYROX® races.
Cardio Base
The foundation of aerobic fitness established through consistent low-to-moderate intensity training, enabling sustained performance across all 8 HYROX running segments.
Cardiovascular Endurance
Cardiovascular endurance is the capacity to sustain prolonged activity through integrated oxygen delivery and use by the cardiovascular, respiratory and muscular systems.
Carioca
Lateral warm-up drill where you travel sideways crossing one foot in front of then behind the other, improving hip mobility and footwork coordination.