HYROX® Bible – Page 3
The definitive glossary of HYROX® terminology. Every term, station, concept, and division explained, from race format to training science.
531 terms found
C
Catch Position
Catch position is the body and implement position used to receive and stabilize a lifted or thrown load; its details depend on the specific movement.
Chest
The chest region includes pectoralis major and pectoralis minor, which have different actions at the humerus and scapula.
Chin Up
A chin-up pulls the body toward a fixed overhead bar, usually with a supinated grip; grip width, range and assistance can vary.
Clam Shell
Hip-abduction exercise performed lying on your side with knees bent, opening the top knee like a clamshell to strengthen the gluteus medius.
Close Grip Bench Press
Narrowing the grip on a bench press shifts much of the workload from the chest to the triceps while still permitting heavy weights.
Close Grip Lat Pulldown
Pulling a cable bar down to the upper chest with a narrow hand position shifts emphasis to the lats and biceps compared with the wide-grip pulldown.
Compound Exercise
Multi-joint movements that work several muscle groups simultaneously (squats, deadlifts, pull-ups). The most time-efficient and HYROX®-specific way to build strength.
Compound Movement
A compound movement is commonly defined as an exercise involving coordinated motion at more than one joint; the label does not determine its quality or transfer.
Concentration Curl
Seated bicep curl where the elbow braces against the inner thigh to eliminate momentum and isolate the biceps brachii through a strict range of motion.
Concentric
The phase of a movement where the muscle shortens under load. The upward phase of a squat or the pull phase of a row.
Concept2 Rower
The Concept2 RowErg is an air-resistance rowing machine used for HYROX’s standard 1,000 m rowing station, station five after the fifth running segment.
Concept2 SkiErg
The Concept2 SkiErg is an air-resistance ski ergometer used for the standard HYROX 1,000 m SkiErg station, first after the opening run.
Connective Tissue
Connective tissue is a broad group of tissues that support, bind or separate other tissues. Tendons, ligaments and cartilage differ in structure, function and blood supply.
Cool Down
A low-intensity activity performed after training to gradually lower heart rate and begin the recovery process.
Core Stability
Core stability is task-specific control of the trunk and pelvis under internal and external forces; it is not one muscle or a single universal test.
Cortisol: its role and the limits of testing
Cortisol is a glucocorticoid hormone involved in energy regulation, cardiovascular function, immune signalling and the stress response. Its concentration varies with time and context.
Cross-Training
Cross-training combines a primary sport with other exercise modes. Transfer depends on activity, dose, athlete and outcome, so it is not a guaranteed substitute for running.
Crunch
Basic core exercise that curls the shoulders off the floor toward the pelvis, shortening the rectus abdominis through a small, controlled range.
D
Dead Bug
Lying on your back with arms and legs raised, you slowly lower opposite limbs while keeping the lower back flat to build deep core control.
Dead Hang
A compound exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Decline Push Up
A bodyweight push exercise used in HYROX training.
Deload Week
A planned week of reduced training intensity and volume to allow recovery and adaptation between hard training blocks.
Deltoids
The deltoid is a large shoulder muscle with anterior, middle and posterior regions. It attaches from the clavicle and scapula to the deltoid tuberosity of the humerus.
Depth Jump
A depth jump is a plyometric drill in which a person drops from a raised surface, lands, and then performs a jump.
Devil's Press
A explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Diamond Push Up
A diamond push-up is a push-up performed with the hands close together beneath the upper body.
Dip
Between parallel bars, lowering the body and pressing back up works the chest, triceps and front shoulders with bodyweight or added load.
DOMS
Delayed Onset Muscle Soreness. The muscle pain and stiffness felt 24-72 hours after intense or unfamiliar exercise.
Donkey Kick
A donkey kick is a bodyweight quadruped hip-extension exercise performed with one knee bent.
Dorsiflexion
Dorsiflexion is movement that decreases the angle between the top of the foot and the front of the lower leg; it occurs at the ankle and can be measured under different conditions.
Drive Phase
The power-generating portion of the rowing or SkiErg stroke where legs push and arms pull. Proper drive phase sequencing maximizes output per stroke in HYROX®.
Drop Set
A drop set continues an exercise after reducing the load, usually with little rest, to extend the set. Protocols differ in load reductions, stages and proximity to failure.
Dumbbell Bench Press
A dumbbell bench press is a two-arm press with separate dumbbells while the torso is supported on a bench.
Dumbbell Bent Over Reverse Fly
Raising light dumbbells out to the sides from a bent-over position strengthens the rear delts and helps balance pressing-heavy programs.
Dumbbell Bicep Curl
A dumbbell biceps curl flexes the elbow against one or two dumbbells; forearm orientation, shoulder position and execution can vary.
Dumbbell Box Step Up
A dumbbell box step-up is a loaded unilateral exercise in which the athlete steps onto a stable platform while holding dumbbells, then returns under control.
Dumbbell Bulgarian Split Squat
A dumbbell Bulgarian split squat is a split squat with the rear foot supported and dumbbells providing external load.
Dumbbell Curtsy Lunge
A lunge exercise used in HYROX training. Transfers to the Sandbag Lunges station.
Dumbbell Deadlift
A dumbbell deadlift lifts dumbbells from a chosen start height by extending the hips and knees while controlling the implements near the body.
Dumbbell Decline Bench Press
Done on a downward-sloped bench, this dumbbell press biases the lower chest and is often more comfortable for the shoulders than flat pressing.
Dumbbell Deficit Reverse Lunge
A dumbbell deficit reverse lunge starts on a raised stable surface, steps backward and returns while holding dumbbells; platform height changes the available range.
Dumbbell Farmer's Carry
A carry exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Farmers Carry station.
Dumbbell Fly
Chest isolation move done lying on a bench, sweeping dumbbells out wide and back together in an arc to stretch and contract the pecs.
Dumbbell Front Raise
A dumbbell front raise lifts one or two dumbbells forward through shoulder flexion to a chosen controlled height.
Dumbbell Front Squat
A dumbbell front squat is a squat performed with one or two dumbbells held in front of the torso, commonly near the shoulders. It trains knee and hip extension while the trunk controls the front load.
Dumbbell Glute Bridge
Glute bridge loaded with a dumbbell resting across the hips; you drive through the heels to lift the pelvis off the floor and squeeze hard at the top.
Dumbbell Goblet Squat
A dumbbell goblet squat is a squat performed while holding one dumbbell vertically or horizontally in front of the torso.
Dumbbell Good Morning
Using a single dumbbell held at the chest or upper back, this hinge gives a lighter and more accessible way to learn the good morning pattern.