In a recent YouTube video, Gommaar D’Hulst, the creator of WOD-Science, discussed the similarities and differences between CrossFit and HYROX training.
Some differences are fundamental, while others are more nuanced. He concludes that to be elite in one, you must sacrifice being elite in the other.
- “To truly excel in HYROX, especially at an elite level, athletes need to fundamentally change their training. Even though the movements look familiar,” D’Hulst said in the video.
Key Takeaways
- At the elite level, CrossFit and Hyrox require distinct training approaches despite some overlap.
- Hyrox emphasizes horizontal movement (running, sleds, carries), while CrossFit focuses on vertical movement (lifts, jumps, climbs). These biomechanical differences create unique physiological demands.
- Nutrition needs also vary: Hyrox athletes must fuel during long efforts, unlike CrossFitters, who can often eat between events.
CrossFit and HYROX – The Comparison
In the video, D’Hulst utilizes scientific studies to analyze how the biomechanical differences between CrossFit and HYROX affect each one’s physiological demands.
He asserts that HYROX incorporates key elements of CrossFit movements to create a more accessible event.
- “Sure, HYROX took a couple of typical CrossFit movements and turned it into a longer workout, which is called a fitness race. But that is beside the point,” D’Hulst said.
Honing in on biomechanics, D’Hulst points out that in a HYROX race, wall balls are the only vertical movement.
- One could argue that the SkiErg counts as well, although athletes work with gravity rather than against it.
All the horizontal movements in HYROX can be found in CrossFit or functional fitness competitions. One notable difference is that handstand walking is a common horizontal movement that is missing from HYROX due to the high skill level it requires.
Although a dynamic test of fitness, HYROX remains static in its programming, which makes it both known and knowable (shout out to Mike Halpin). This latter quality appeals to many; they appreciate knowing exactly which movements to train and the order in which to train them.
- Fun fact: “HYROX” is a portmanteau of “hybrid” and “rockstar.” Carry on.
Two Case Studies
While it is true that an elite CrossFit athlete can transition into a HYROX race and perform well, according to WOD-Science, their training needs to adapt to compete with the best. We have witnessed recent examples that support this theory.
Tia-Clair Toomey-Orr has shifted her training focus to HYROX. She announced that she will participate in both the CrossFit and HYROX seasons in 2025, but her primary emphasis is on the latter.
- She is training with fellow Australian and captain of the reigning Fittest Team on Earth, James Newbury, who has also made the shift to HYROX. If anyone could debunk the theory that one athlete cannot excel against the best in the world in both disciplines, it is Tia.
Mirjam von Rohr has charted a different course. In 2022, she concentrated on HYROX training and won the European Championship. However, in 2023, her focus shifted to CrossFit.
She continues to build the strength required to be an elite CrossFitter, which differs from what is needed to excel in Hyrox.
- Her dedicated training has resulted in consecutive CrossFit Open titles. Developing strength takes time, and only time will tell if she has done enough to qualify for the Games field this year, a field that has been reduced from 40 women to 30.
The Bottom Line
Gommaar D’Hulst and Wod-Science continue to explore training, competition, and racing from a scientific perspective. He utilizes research to illuminate what is often anecdotal evidence. Check out his work on YouTube and Instagram.
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Featured Image: @jamesnewbury / Instagram
