A group of kids racing across the finish line in a HYROX Youngstar event

HYROX for kids has finally arrived and it’s called HYROX Youngstars!

Did you know childhood obesity rates in the UK have tripled since the 1980s? Shocking, right? But here’s the good news: HYROX Youngstars is here for 8 to 15-year-olds.

Curious? You should be!

Here’s you guide to everything we know about HYROX Youngstars so far

What is HYROX Youngstars?

HYROX Youngstars is a specially scaled fitness race for kids aged 8 to 15. It’s like the grown-up HYROX races, but made just for younger athletes.

It has 9 fitness stations to challenge strength, speed, agility and endurance.

The very first HYROX Youngstars event happened on May 4-6, 2024, at London Olympia. 

We are waiting for the release of the next dates, which can be found here.

The Age Groups

HYROX Youngstars has four age groups.

Your age group for 2024 is based on how old you are on the day of the event. Let’s look at each group:

The Participants

  • 8-9 years old: This is for the youngest kids. You’ll learn basic movement skills and have lots of fun!
  • 10-11 years old: The exercises get a bit harder in this group. You’ll do more reps and go longer distances.
  • 12-13 years old: Things get more intense here. You’ll really start to challenge yourself!
  • 14-15 years old: This is the oldest group. It’s great practice for the adult HYROX races.

HYROX Youngstars Race Format

In HYROX Youngstars, you do nine different workout stations, one after the other. You’ll be in a group of eight kids, with a grown-up leader to help you. Here’s what you’ll do:

  1. Shuttle Run: Run back and forth carrying a small weight
  2. Ski-Erg: Use a machine that’s like skiing
  3. Weight Pull: Pull a weighted sled
  4. Slalom Run: Run through a zigzag course
  5. Horizontal Jumps: Do frog jumps or burpee jumps
  6. Rowing: Use a rowing machine
  7. Obstacle Shuttle Run: Run and dodge obstacles
  8. Farmers Carry: Carry weights while walking
  9. Wall Balls: Throw a ball at a target on the wall

Each age group does these exercises, but the weights and distances change based on age.

HYROX Youngstars Exercise Stations

A group of kids competing in the rowing element of HYROX Youngstars

1. Shuttle Run

You’ll carry a 1kg weight from point A to point B. Here’s how far you’ll go:

  • 8-9 years: 300m (12 x 25m)
  • 10-11 years: 350m (14 x 25m)
  • 12-13 years: 400m (16 x 25m)
  • 14-15 years: 500m (20 x 25m)

2. Ski-Erg

This exercise works your whole body. If you’re too small to reach the handles, don’t worry! Helpers will be there to assist you.

  • 8-9 years: 200m
  • 10-11 years: 400m
  • 12-13 years: 500m
  • 14-15 years: 600m

3. Weight Pull

You’ll pull a weight called a Stixit. The weight and distance change based on your age:

  • 8-9 years: 15kg for 32.5m (3 x 12.5m)
  • 10-11 years: 15kg for 62.5m (5 x 12.5m)
  • 12-13 years: 30kg for 62.5m (5 x 12.5m)
  • 14-15 years: 45kg for 62.5m (5 x 12.5m)

4. Slalom Shuttle Run

You’ll carry two 1kg weights through a zigzag course:

  • 8-9 years: 250m (10 x 25m)
  • 10-11 years: 300m (12 x 25m)
  • 12-13 years: 350m (14 x 25m)
  • 14-15 years: 400m (16 x 25m)

5. Horizontal Jumps

You’ll do either frog jumps or burpee broad jumps (BBJ):

  • 8-9 years: Frog jumps for 25m (2 x 12.5m)
  • 10-11 years: BBJ for 25m (2 x 12.5m)
  • 12-13 years: BBJ for 25m (2 x 12.5m)
  • 14-15 years: BBJ for 50m (4 x 12.5m)

6. Rowing

Show how strong you are by rowing this far:

  • 8-9 years: 200m
  • 10-11 years: 300m
  • 12-13 years: 400m
  • 14-15 years: 500m

7. Obstacle Shuttle Run

Run fast and dodge obstacles:

  • 8-9 years: 250m (10 x 25m)
  • 10-11 years: 300m (12 x 25m)
  • 12-13 years: 350m (14 x 25m)
  • 14-15 years: 400m (16 x 25m)

8. Farmers Carry

Carry weights called Stixits:

  • 8-9 years: 2 x 5.7kg Stixits for 50m (2 x 25m)
  • 10-11 years: 2 x 5.7kg Stixits for 100m (4 x 25m)
  • 12-13 years: 2 x 9.1kg Stixits for 150m (6 x 25m)
  • 14-15 years: 2 x 11.4kg Stixits for 150m (6 x 25m)

9. Wall Balls

Throw a medicine ball at a target on the wall:

  • 8-9 years: 1kg ball, 30 throws, 2m target
  • 10-11 years: 2kg ball, 40 throws, 2m target
  • 12-13 years: 2kg ball, 50 throws, 2.5m target
  • 14-15 years: 4kg ball, 50 throws, 2.5m target

What makes HYROX Youngstars Great

HYROX Youngstars helps kids:

  • Get stronger and more coordinated
  • Feel more confident
  • Learn to work in a team
  • Set and reach goals
  • Have fun while exercising

Wrapping Up

HYROX Youngstars is an awesome way for kids and teens to get fit, make friends, and have a blast.

Whether you’re just starting out or you’re already a sports star, there’s a place for you in HYROX Youngstars.

Remember, every kid who takes part is a winner. The real prize is getting stronger, healthier, and more confident.

So why not give HYROX Youngstars a try? It could be the start of your fitness adventure!

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