FLOW
Great for fitness and stamina building
Train your whole body in balance
Effective for weight loss and body shaping
Enjoy training together as a team
HYROX is a fitness race combining running and 8 types of functional workouts. Since it follows global rules, anyone can measure progress by their time. The highlight is that both beginners and advanced athletes can take on challenges at their own level. It builds endurance and strength in balance, making it effective for weight loss and fitness. Popular among those who feel “running alone isn’t enough” or “I want a goal for my training.”
Our HYROX classes are beginner-friendly and designed for everyone to enjoy. Due to facility limits, we cannot cover all official HYROX events, but we adapt creatively. Please bring comfortable clothes, training shoes, and a drink.
SkiErg
After the first 1km run, athletes face the SkiErg. On the Concept2 SkiErg, you cover 1km, simulating ski-pole motion. With proper form, not only the arms and shoulders but also the core and legs are engaged. Rhythm, endurance, and efficient technique are key to maintaining pace early in the race.
Sled Push
After the second 1km run comes the Sled Push. One of the toughest events, testing lower body strength and full-body power. Athletes push a weighted sled for 50m, driving with legs and core.
Sled Pull
After the third 1km run is the Sled Pull. Athletes pull a sled 50m using a rope, stepping back while engaging the back muscles. Rope handling is crucial—tangles can cause falls. Starting behind the line, you move down a 12.5m lane four times to reach 50m. Exceeding boundaries brings penalties.
Burpee Broad Jumps
After the fourth 1km run is Burpee Broad Jumps. Athletes perform repeated burpees followed by two-foot jumps, covering 80m. Technique in hand and foot placement is key. This station tests cardio endurance and explosive leg power—keeping rhythm is the secret to efficiency.
Rowing
After the fifth 1km run comes the Rowing Machine. A seated full-body cardio workout, challenging both heart and muscular endurance. Efficient technique is critical—poor form wastes energy. Rather than chasing seconds here, it’s smarter to keep pace and save energy for later stages.
Farmer’s Carry
The sixth station is the Farmer’s Carry. Athletes carry heavy kettlebells for 200m, walking or running. You may rest and set them down, but carrying continuously saves time. Grip strength, shoulder stability, and core endurance are tested—yet it’s one of the shortest stations.
Sandbag Lunges
The seventh station is Sandbag Lunges. Carrying a heavy sandbag, athletes lunge 100m, touching one knee to the ground each rep. The quads and glutes bear most of the load, while arms and shoulders also fatigue since the sandbag cannot be dropped.
Wall Balls
The final station is Wall Balls. Athletes squat with a ball, throw it to a target overhead, catch it, and repeat—100 reps. Weight and target height vary by category. Correct form and accuracy are essential. It challenges legs, shoulders, cardio, and mental focus, making it the ultimate finish.
Address: 5-69 Ota-machi, Naka-ku, Yokohama, Kanagawa 231-0011, SS Knot 1F
Phone: 045-263-9973
Business Hours: Daily 09:00–23:00
From Sakuragicho Station (4 min walk): Exit from the East Gate and walk along Sakura-dori toward Yokohama City Hall. The gym is about a 4-minute walk.
From Bashamichi Station (2 min walk): Exit from Exit 5 and walk along Sakura-dori toward Nihon-Odori Station. The gym is about a 2-minute walk.