Hyrox and CrossFit are not the same, but they do sit close together.

CrossFit combines strength, cardio, gymnastics-style bodyweight movements, and functional fitness. It changes often, so you keep learning and improving across a wide range of skills.

Hyrox is more specific. It has a fixed race format, which means the training often focuses on the movements and energy systems used in the event. There is more emphasis on running, pacing, repeated effort, and moving well under fatigue.
For many people, the two work well together.

CrossFit helps you become stronger and more capable across lots of different movements. Hyrox gives you a clear goal and a simple training focus.

If you are bored of normal gym training, both can give you structure, coaching, variety, and a reason to keep showing up.

Hyrox is for more people than you might think.
It can suit:
• Beginners who want structured training
• People who feel bored in normal gyms
• Runners who want to get stronger
• Gym-goers who want better cardio
• Parents who want more energy day to day
• Busy professionals who want coached sessions
• People who like having a clear goal
• Fitness enthusiasts who want a fresh challenge

You do not have to be chasing a podium. You do not even have to enter an event.

For many members, Hyrox-style training is simply a practical way to get fitter for real life. You learn to run, lift, carry, push, pull, and keep moving when you are tired. That carries over into everyday things like climbing stairs, carrying shopping, playing with the kids, or feeling less out of breath when life gets busy.

Every gym runs sessions slightly differently, so the exact timetable and class format should be confirmed with NewWave Fitness.

A typical coached session may include:
Warm-up
You start with simple movement to raise your heart rate, loosen up, and prepare for the session.
This might include light rowing, easy running drills, mobility work, bodyweight squats, lunges, or movement practice.

The warm-up should not feel like a test. It should help you feel ready.

Technique work
This is where the coaching comes in.

You may practise a movement such as rowing, SkiErg, wall balls, sled push, carries, or lunges. The coach explains what to do, shows the common mistakes, and helps you find the right version for your level.

This part is especially useful for beginners because it removes guesswork.

Main workout
The workout might combine short runs, machine work, strength movements, carries, or bodyweight exercises.

You may work for rounds, time, distance, or reps.
The important part is that the coach can adapt it. The person next to you might run further, use more weight, or move faster. You might use a lighter option, shorter distance, or a steadier pace. You are still training the same goal.

Cool down and check-in
After the session, you will have time to bring your breathing down and ask questions.

This is a good moment to speak to a coach about how the workout felt, what to work on next, and how often to train.

Scaling means adjusting a workout so it suits your ability, experience, and current fitness.
It is not a lesser version. It is the right version.

Examples of scaling include:
• Running 400 m instead of 1 km
• Using a lighter wall ball
• Reducing sled load
• Swapping burpee broad jumps for step-back burpees
• Using shorter work intervals
• Adding more rest
• Reducing total rounds
• Choosing a movement variation that feels safe

This is one of the main reasons beginners can start Hyrox-style training.

You still get the training effect. You still build strength and fitness. You still learn the movements. You simply do it in a way that respects where you are today.

Hyrox training can help improve strength, fitness, stamina, confidence, and body composition when paired with consistent attendance, sensible recovery, and realistic habits outside the gym.

It is not a magic fix. It is not a six-week shortcut. It is training that works because it gives you structure and progression.

In the first few weeks
You may notice:
• You understand the movements better
• You feel less nervous before class
• You recover more quickly between efforts
• You start to pace yourself better
• You feel proud after finishing sessions

After a few months
With consistency, you may notice:
• Better running confidence
• Improved strength on carries, lunges, and sled work
• More energy day to day
• Better work capacity
• More confidence in your body
• A stronger training routine

Progress will look different for each person. The aim is not to rush it. The aim is to build something you can keep doing.

Is Hyrox good for fat loss?

Hyrox-style training can support fat loss because it blends strength work, conditioning, running, and regular movement.

That said, fat loss also depends on food, sleep, stress, activity outside the gym, and consistency over time.

The best approach is not to punish yourself with harder sessions. It is to train regularly, build strength, improve fitness, and create habits you can stick with.

For many people, the biggest win is that Hyrox makes training feel less boring. When you enjoy the process and feel supported, you are more likely to keep going.

Most beginners do well with two to three coached sessions per week.

That gives you enough practice to improve without trying to do too much too soon.

A sensible starting point might look like:
• 2 coached classes per week for the first few weeks
• Easy walking or light movement on other days
• Gradual build-up as your body adapts
• Rest days when you need them

If you have an injury, medical condition, or strong concern about starting exercise, speak to a qualified health professional before beginning a new training programme.

NewWave Fitness is based in Cobham, Surrey, and brings together CrossFit, Hyrox-style training, coaching, and community.

For someone local to Cobham, Weybridge, Esher, Leatherhead, Oxshott, Walton-on-Thames, or nearby villages, that means you can train in a coached environment without needing to travel far.
The best reason to start is simple: you do not have to figure it out on your own.

You can come in, meet a coach, ask questions, and find the right starting point. The workout can be adapted. The pace can be managed. The goal can be fitness, confidence, event preparation, or simply feeling better in your body.

The easiest first step is to speak to a coach.

You do not need a perfect fitness plan. You do not need new kit. You do not need to train for a month before you arrive.

Bring comfortable clothes, trainers, water, and a willingness to learn.

A good first session should help you understand the space, meet the coach, try the movements, and see how training can be adapted for you.

For more practical first-session advice, read our guide to starting Hyrox in Surrey.