{"id":7801,"date":"2026-11-02T22:52:33","date_gmt":"2026-11-02T21:52:33","guid":{"rendered":"https:\/\/kortrainingclub.com\/classe-de-hyrox-vuit-estacions\/"},"modified":"2026-11-02T22:52:33","modified_gmt":"2026-11-02T21:52:33","slug":"classe-de-hyrox-vuit-estacions","status":"publish","type":"post","link":"https:\/\/kortrainingclub.com\/ca\/classe-de-hyrox-vuit-estacions\/","title":{"rendered":"Com \u00e9s una classe d’Hyrox: les vuit estacions, una per una"},"content":{"rendered":"

L’Hyrox t\u00e9 una virtut que no tenen altres proves: \u00e9s sempre igual. Mateix ordre, mateixes dist\u00e0ncies, mateixos pesos a totes les ciutats del m\u00f3n. Aix\u00f2 vol dir que el pots entrenar exactament, i que el teu temps de Barcelona es compara amb el de qualsevol.<\/p>\n

El format: vuit quil\u00f2metres de cursa dividits en vuit trams de mil metres<\/strong>, i al final de cada tram, una estaci\u00f3. Sempre en aquest ordre.<\/p>\n

1. SkiErg \u00b7 1.000 metres<\/h2>\n

El primer despr\u00e9s del primer quil\u00f2metre. Sembla amable i \u00e9s el parany cl\u00e0ssic: es comen\u00e7a massa fort i es paguen els bra\u00e7os durant la resta de la cursa. S’estira amb el tronc, no amb les espatlles.<\/p>\n

2. Empenta de trineu \u00b7 50 metres<\/h2>\n

Quatre trams de 12,5 metres. En categoria Open s\u00f3n 152 kg amb el trineu incl\u00f2s en homes i 102 kg en dones. Aqu\u00ed \u00e9s on se separa la gent que ha fet for\u00e7a de la que nom\u00e9s ha corregut. Si el terra agafa, aix\u00f2 fa mal de deb\u00f2.<\/p>\n

3. Arrossegament de trineu \u00b7 50 metres<\/h2>\n

103 kg en homes i 78 kg en dones, Open. S’estira de corda des d’una zona marcada. \u00c9s t\u00e8cnic: la gent que estira amb els bra\u00e7os es buida, la que s’asseu i fa servir les cames hi passa sense trencar-se.<\/p>\n

4. Burpee broad jumps \u00b7 80 metres<\/h2>\n

Burpee i salt endavant, encadenats fins a cobrir vuitanta metres. Sense pes, i tot i aix\u00ed \u00e9s l’estaci\u00f3 que m\u00e9s gent recorda amb afecte discutible. El que funciona \u00e9s fer salts curts i constants en lloc de llargs i heroics.<\/p>\n

5. Rem \u00b7 1.000 metres<\/h2>\n

Just despr\u00e9s dels burpees, amb les pulsacions amunt. L’error t\u00edpic \u00e9s fer-lo servir per descansar i perdre noranta segons sense adonar-se’n. Cal portar un ritme marcat per endavant.<\/p>\n

6. Farmers carry \u00b7 200 metres<\/h2>\n

Dues kettlebells de 24 kg en homes i 16 kg en dones, Open. Dos-cents metres caminant. Pots deixar-les, per\u00f2 cada parada costa. S’entrena la pressa, i la pressa no s’improvisa la setmana abans.<\/p>\n

7. Tisores amb sandbag \u00b7 100 metres<\/h2>\n

Sac de 20 kg en homes i 10 kg en dones, Open, sobre les espatlles. Cent metres de tisora amb el genoll tocant a terra. Arriba al quil\u00f2metre set, amb les cames ja destrossades, i \u00e9s on s’ensorren els temps.<\/p>\n

8. Wall balls \u00b7 100 repeticions<\/h2>\n

Bal\u00f3 de 6 kg en homes i 4 kg en dones, Open. Cent repeticions a diana. \u00c9s l’\u00faltima estaci\u00f3 i la que decideix la cursa: gaireb\u00e9 tothom hi arriba amb les cames buides i descobreix que un wall ball \u00e9s una sentadeta m\u00e9s un llan\u00e7ament.<\/p>\n

Els pesos s\u00f3n els de la categoria Open. En Pro pugen, i en dobles es reparteixen. L’Hyrox pot canviar les seves normes entre temporades, aix\u00ed que abans d’una cursa conv\u00e9 mirar el reglament vigent.<\/p>\n

On es decideix de deb\u00f2<\/h2>\n

No a les estacions de for\u00e7a, tot i que ho sembli. Es decideix als quil\u00f2metres de cursa entre estaci\u00f3 i estaci\u00f3<\/strong>, que sumen m\u00e9s de la meitat del temps total. La gent forta hi perd, i la gent que corre b\u00e9 perd al trineu i al farmers carry.<\/p>\n

Per aix\u00f2 preparar l’Hyrox no \u00e9s entrenar les vuit estacions: \u00e9s aprendre a c\u00f3rrer cansat i a recuperar r\u00e0pid despr\u00e9s de cadascuna. Aix\u00f2 \u00e9s el que es treballa en una sessi\u00f3 dirigida, i \u00e9s la difer\u00e8ncia entre acabar i acabar amb un temps decent.<\/p>\n

Com s’entrena aix\u00f2 a classe<\/h2>\n

Una sessi\u00f3 d’Hyrox ben muntada no et fa la cursa sencera cada dia. Encadena blocs de cursa i estaci\u00f3 amb ritmes marcats, treballa les transicions, i es recolza en un dia de for\u00e7a a part per al trineu i el farmers carry.<\/p>\n

A KOR la sessi\u00f3 d’Hyrox \u00e9s a l’horari de Les Corts<\/a> i Arc de Triomf<\/a>. Tens el detall a la p\u00e0gina d’Hyrox a Barcelona<\/a>.<\/p>\n

La primera classe \u00e9s gratis<\/a>. \u00c9s la millor manera de saber a quina estaci\u00f3 t’encallar\u00e0s.<\/p>\n","protected":false},"excerpt":{"rendered":"

Vuit quil\u00f2metres i vuit estacions en un ordre fix. Qu\u00e8 es fa a cadascuna, amb quins pesos i on es decideix la cursa.<\/p>\n","protected":false},"author":1,"featured_media":7120,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[94],"tags":[],"class_list":["post-7801","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hyrox-ca"],"yoast_head":"\nCom \u00e9s una classe d'Hyrox: les 8 estacions | KOR<\/title>\n<meta name=\"description\" content=\"Les vuit estacions d'Hyrox en ordre, amb els pesos de la categoria Open i on es decideix de deb\u00f2 la cursa. 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