HYROX TRAINING

If you're someone who seeks a fitness challenge to constantly test your physical limits, why not consider competing in a Hyrox event? This program provides you with the knowledge and training needed to prepare for this one-of-a kind hybrid fitness challenge.

In 2023, Christian Toetzke, the creator of Hyrox, shared his vision for why he founded the sport.

As he explained, “I wanted to create a sport based on exciting competitions with the most fun and the most variety.”

Fast forward to today, and it seems Christian’s vision has been more than realized. Hyrox is growing stronger than ever, with a standardized format and a low barrier to entry (more on that later). According to the BBC, participation in the sport has increased by an astounding 1,000% over the past five years.

To put that growth into perspective: what once could fit into a single local gymnasium now requires 10 stadiums just to accommodate the flood of participants. If Hyrox started as a backyard game, it has since transformed into a global phenomenon that could headline an international sports festival.

While Hyrox is marketed as a sport for everyone, that doesn’t mean it’s easy. On the contrary, it’s a serious fitness challenge—and you’ll see why in a moment.

Perhaps, right now, you’re asking yourself…

The Fitness Challenge for Everyone – Whether You're New to Fitness or a Seasoned Athlete

What is Hyrox ?

Unlike CrossFit, Hyrox is a global indoor fitness competition with a unique station-style structure that blends running with functional exercises.

The event consists of 8 stations, each requiring participants to complete a specific exercise to meet a set benchmark (see image below). Between each station, competitors must run 1 kilometer, adding a cardiovascular challenge to the competition.

Here’s what it looks like:

There are four main categories:

  • Pro Division: An advanced category with heavier weights and tougher challenges.

  • Open Division: A standard option suitable for most participants.

  • Doubles: Teams of two people (either same-sex or mixed), sharing the workload.

  • Team Relay: Four-person teams completing the course in sections.

All categories require participants to complete the same course: 8 workout stations with a total of 8 kilometers of running (1 kilometer between each station).

The only differences across categories involve weights, difficulty levels, or shared workloads (e.g., Pro vs. Open or Doubles vs. Relay). For more specific information about these differences, click here.

That’s means whether you're a beginner who’s nervous about completing the whole race alone, or someone looking to team up with friends and family to tackle this exciting challenge together, there’s a category for you.

And if you're a gym rat who loves pushing yourself to the absolute limit, Hyrox is still the perfect choice for a thrilling and elite fitness test!


So how do I start?

You have two options:

  1. Figure everything out on your own — from competition rules, how to enter, and the right training program, to mastering specific Hyrox tactics.

  2. Or, join Dunedin's most credible Hyrox training program, offered by Dunedin’s #1 Rated Gym on Google.

With our program, you can skip the time-consuming trial and error, avoid the confusion of what to prioritize, and focus solely on training for the competition.

That means no more guessing about questions like:

  • What kind of program should I follow (circuit training, strength-focused, or running-only)?

  • How do I perform each exercise correctly to avoid penalties from judges during the competition?

  • Does it matter if I’m in a calorie deficit, maintenance, or surplus in the months leading up to the event?

  • What supplements should I take before and during the race?

…and many more.

We provide you with all the guidance you need — both theoretical and practical — so all you need to do is put in the work.

This program is endorsed and created by professional CrossFit athlete, Ben Thompson with an impressive track record like:

  • Top 8 finishers at the Dubai CrossFit Championships

  • 4th place at the Asia Regionals

  • 2nd place at the New Zealand CrossFit Nationals

We’re extremely confident that this program will help you prepare for your Hyrox competition. If it doesn’t (or you’re not satisfied), we’ll refund 100% of your money — no questions asked

So…How DOES THIS “hyrox training” Program WORK? 

It’s a 4-week program where, each week, we’ll focus on a specific topic to help you prepare for the upcoming Hyrox competition. (see below for the topics we’ll cover throughout the 4 weeks.)

Here’s how it works:

  • Each session is 60 minutes long, split into two parts: theory and demonstration, followed by hands-on, practical exercises. Sessions happen once a week, every Saturday morning.

  • Over the 4 weeks, you’ll get 8 personalized training sessions (2  per week) for you to follow…

  • Plus, you get 4 weeks of unlimited Compound gym access (normally valued at $99.8) included in the program.

  • And one FREE Fit3D Body Scanner (normally valued at $30 per scan) included in the program

If you’re curious about what we’ll cover each week...

Here’s a sneak peek of what you’ll get throughout the 4 weeks:

  • Discover the 8 core exercises used in a Hyrox competition. We’ll break down everything you need, including:

    • The gold movement standards of what a judge is looking for in a Hyrox competition, so you won’t get any unwanted penalties during the real thing (Week 1).

    • What is the secret optimal sled-pushing technique from professional CrossFit athletes who ranked in the top 8 at the Dubai CrossFit Championships? (Demonstrated in Week 1).

    • Ideal foot strap settings, hand placement, and perfect stroking technique for optimal rowing performance (All covered in Week 2).

    • Why treadmill running isn’t ideal for rapidly improving your running base, and what you should do instead (No, it’s not simple outdoor running either) – Week 2.

    • The simple (but little-used) “M.U.D” technique that helps you to prevent burnout and optimize energy distribution during cardiovascular activities (extremely crucial for Hyrox).

    • And much more on the fundamentals, plus sneaky tips and tricks for these 8 exercises, broken down during Week 1 and Week 2.

  • How to limit transition time between each station during competition (Secret revealed in Week 2).

  • Why is the best way to improve Hyrox's 8 core exercises is NOT to practice them directly? And what should you focus on instead to build a solid foundation and excel in Hyrox competitions? (Paradox revealed in Week 3).

  • Discover Hyrox race sneaky tactics, then test yourself with a mini Hyrox competition to gauge your ability in Week 4. More specifically, things like:

    • How to properly pace yourself throughout the race for each Hyrox category (individuals pro, individuals open, doubles, or team relay).

    • What specific steps you MUST follow if you mess up and something goes wrong during the competition (advice from international CrossFit athlete, Ben Thompson).

    • Have certain weaknesses that hinder YOUR ability to finish Hyrox? No worries! Our team will create a personalized plan for you based on your physical strengths and weaknesses before entering the competition.

  • And much, much more…

Does this really work?

We don’t have testimonials for this program yet, so we’re making it up to you with a 100% money-back guarantee.

After 4 weeks, if you’re not satisfied with the course for any reason, simply let our staff know, and we’ll refund your money—no hassle, no questions asked.

This program is endorsed/created by Ben Thompson and Josh Dryden (see their qualifications below). Participants will be personally trained by Josh Dryden.

In all of Dunedin, this is the ONLY program where you’ll train in a group setting with a qualified coach while gaining insights from professional cross-fit athlete in Ben Thompson. This unique opportunity is available exclusively at Compound Gym, Dunedin #1 Rated Gym on Google.

But What’s So Special about “Hyrox Training”?



  • Trainer — With a BSci in Sport & Exercise Science and a Pre-Script Level 1 certification, Josh Dryden is a certified Barbell specialist. As the creator of Optimize Strength & Conditioning, he focuses on enhancing athletes' general abilities to excel in their sport.

  • With over 17 years in the health and fitness industry, Ben Thompson is a seasoned professional and accomplished athlete at the national and international levels in triathlon, endurance racing, CrossFit, and weightlifting. Holding a diploma in personal training, sporting performance, and strength conditioning, as well as CrossFit Level 1 & 2 certifications, Ben is also the creator of the PRFM Gymnastics, Weightlifting, and Youth Development courses.

Alright, enough.

You’re either interested in this program or you’re not.

If you are, here’s the deal:

There are ONLY 10 spots available to ensure personalized attention and high-quality training during this 4-week program. If you want to secure your spot, follow these steps:

  • Simply click the “Reserve your spot now” button below and fill out the form.

  • Once you’ve submitted the form, you can either schedule a call with our team or, if preferred, our team will contact you via call or email to finalize details and answer any questions..

Important: The deadline to enroll is 30/1/2025. After that, registration closes, and you’ll miss your chance to join this “Hyrox Training” program.


You don’t need to pay beforehand; payment is made after having a chat with our team. 


The cost is $95 for members and $145 for non-gym members. 

    • While similar, CrossFit is very different from Hyrox. Hyrox is much simpler (though not easier) because of its standardized nature. Additionally, Hyrox is much more cardio-focused (50% of the competition involves running), whereas CrossFit is more strength-oriented.

      For more specific information about Hyrox, click here.


    • No, Hyrox is designed to be inclusive for all fitness levels. The competition offers several categories such as Open, Pro, and Relay, which cater to beginners, intermediate athletes, and those more experienced [read about Hyrox categories here]. You don’t need to be “super fit” to participate, as it’s a test of your personal endurance and strength. Hyrox emphasizes progression over perfection, making it accessible to anyone willing to push themselves.

    • We’re so confident in the program that we offer a Risk-Free, 100% Money-Back Guarantee. If you're not satisfied, you pay nothing.

    • This program is endorsed/created by Ben Thompson and Josh Dryden (see their qualifications above). Participants will be personally trained by Josh Dryden.


    • In all of Dunedin, this is the only program where you’ll train in a group setting with a qualified coach while gaining insights from national-level athletes like Ben Thompson. This unique opportunity is available exclusively at Compound Gym, Dunedin #1 Rated Gym on Google.

    • This course is designed topic to help you prepare (both theory and training wise) for the upcoming Hyrox competition. For more details about the course content, click here or scroll up!

    • The course spans four weeks, with one 60-minute session each week. Each session includes a mix of theory, demonstrations, and practical strength training exercises.

    • You’ll also receive eight personalized training sessions (two each week) designed for you to practice on your own during 4-week program, using our gym facilities.

    • This program is created and endorsed by International Athlete Ben Thompson and the Creator of Optimize Strength & Conditioning Josh Dryden (see their qualifications above). Participants will receive personalized training from Josh Dryden.

    • Members of the gym: $95

    • Non-members: $145

    • The program takes place at Compound Gym in Dunedin, New Zealand (address below). Sessions are held every Saturday morning, and participants are encouraged to arrive 15 minutes early for introductions.

    • The last day to enroll is January 30, 2025.

    • You can reserve your spot by filling out a form on the course website (click here to access the form). After submitting the form, you can schedule a call with our team, or if preferred, our team will contact you via call or email to finalize details and answer any questions. Payment is only required after speaking with our team.

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