HALF ROX | @ BFT South Congress

We will be hosting our Half Rox on Sunday, May 31st, starting at 7:00 AM, ,

Every detail is designed to replicate race day with half the distance, with all the intensity.

Body Fit Training South Congress
3801 South Congress Ave, Ste 112
Austin, TX

📧 [email protected]
📞 (512) 368-8418

Half ROX is a HYROX-style race simulation that includes:

• Structured wave starts every 12 minutes (3 athletes or doubles pairs per wave)
• Run + functional station format, just like a real HYROX race, but half the distance for runs and stations
• Actual HYROX weight classes used for womens, mens and doubles divisions
• Official-style flow so you learn pacing, transitions, and strategy
• HYROX-specific weights for men’s, women’s, and mixed divisions

It’s the perfect test whether you’re:

• Training for your first HYROX
• Looking to improve your race time
• Or just want to challenge yourself in a competitive, high-energy environment

We’ll run divisions in the following order:

1. Men’s Doubles
2. Men’s Individuals
3. Mixed Doubles
4. Women’s Doubles
5. Women’s Individuals

Actual start times will be emailed to each participant 2 days prior to the race.

Each participant or team will complete the following sequence:

• 500m Run
• 500m Ski Erg
• 500m Run
• Sled Push Simulation
• 500m Run
• 50 Barbell Rows 65 lbs/ 95 lbs
• 500m Run
• 40 Burpee Plate Jumps
• 500m Run
• 500m Row
• 500m Run
• 200 Farmer’s Carry Marches 16 kg/ 24 kg
• 500m Run
• 50 Reverse Lunges: 30lb/40lb
• 500m Run
• 50 Wall Balls: 4 kg/6 kg

Doubles Teams:
Both partners complete all runs. Stations can be split however you choose, so play to your strengths.

Because it’s not just a workout: it’s a true race experience.

• Real HYROX flow
• Real strategy and pacing
• Real competition and adrenaline
• Real community pushing you across the finish line

LIMITED SPOTS

👉 If you’ve been thinking about HYROX…
👉 If you want to test your fitness in a real race setting…

This is your shot.

Know what’s Happening Next — before everyone else does.

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Host or Publisher BFT South Congress