Hyrox vs. XENOM: Are You Training or Just Testing?
If you’ve been scrolling through your fitness feed lately, you’ve probably noticed a new name popping up alongside CrossFit: Hyrox. It’s exploded in popularity across Canada, and for good reason—it’s a fun, high-energy event.
But as we see more of these events enter the scene, it’s important to understand the difference between a training methodology and a fitness test.
The Hyrox Bias
Hyrox is a great event, but it is a test, not a way to train year-round. It is also heavily biased. With 8km of total running paired with functional movements, it leans heavily toward endurance and long, lower-intensity output. If you love running, Hyrox is your playground. But is it a complete test of every modality we work on at CrossFit Bytown? Not quite.
Enter XENOM: The “CrossFit Games for the Average Person”
There is a new player in the space called XENOM, and it’s officially endorsed by CrossFit. While Hyrox tests your engine, XENOM is designed to test your overall fitness across multiple modalities—strength, power, gymnastics, and endurance.
Think of XENOM as the CrossFit Games experience tailored for everyone. It gives you a global ranking based on your performance, but unlike the elite-level Games, it’s built with the “everyday athlete” in mind.
Why We Like It:
- True Versatility: It doesn’t just favor the runners. It tests your ability to move load, move your body, and maintain an engine.
- Three Levels of Entry: Whether you are a beginner, an intermediate athlete, or a seasoned firebreather, there is a division that fits your current skill level.
- The Global Leaderboard: It’s a great way to see where you stand and give yourself a benchmark to beat next year.
The Bottom Line
At CrossFit Bytown, we use the CrossFit methodology to build a broad, general, and inclusive fitness base. Events like Hyrox and XENOM are the “Game Days” where you get to put that hard work to the test.
If you’ve been looking for a goal to chase that isn’t just “running in circles,” keep an eye on XENOM. It’s just starting out, but it’s shaping up to be the ultimate way to see what your body is truly capable of across the board.
Curious about how to prep for a XENOM or Hyrox event? Let’s chat at the gym about how we can tweak your training to get you “test-ready!”
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Just a reminder but you can sit down for a FREE goal setting session with me to help go over a plan to help you reach your goals. If you don’t have any goals, we can also work on that to help give you some motivation and better directions. http://goals.bytown.fit
MONDAY
A) Strength
Back Squat
5-5-4-4-3-3
Build from RPE 6 to RPE 8-9.
Rest 2:00 between sets.
B) 14 min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
200m Run
Score: Rounds + Reps
TUESDAY
A) Push Press
Every 2:00 x 8 Sets:
3 Push Press
Start moderate and build to a heavy technical triple.
B) For Time
21-15-9
Push Press 95/65
Box Jump 24/20
Calories Row
Time Cap: 14 mins
WEDNESDAY
A) Deadlift
5 Sets x 5 Reps
Sets 1-2: RPE 6-7
Sets 3-5: RPE 7-8
Rest 2:00
B) 5 Rounds
10 Deadlifts 185/125
12 Toes-to-Bar
12/10 Cal Row
Rest 1:00 between rounds.
Time Cap: 18 mins
THURSDAY
A) Every 2:00 x 8 Sets:
1 Clean Pull
1 Hang Power Clean
1 Front Squat
1 Push Jerk
Keep loads technical.
Suggested range: RPE 6-7.
B) EMOM 12
Min 1: 6 Power Cleans 95/65
Min 2: 8 Front Rack Reverse Lunges
Min 3: Max Cal Row (:45 secs)
FRIDAY
A) Front Squat
Every 2:00 x 6 Sets:
3 Front Squats
Build to a heavy but clean triple.
Stop at RPE 8.
B) 4 Rounds For Time
400m Run
21 KB Swings 53/35
12 Pull-ups
Time Cap: 20 mins
SATURDAY
A) Soul Crusher
B) Partner WOD
SUNDAY
A)
B)
ENGINE)
