VELVET GYM – HYROX TRAINING CLUB IN JÓZEFÓW
8 kilometers of running and 8 strength stations. A competition format used by athletes from around the world – available to you recreationally at the Velvet Gym.
WHO IS HYROX TRAINING FOR?
You don't have to prepare for the official start - most club members train recreationally.
Want to lose weight and get in shape?
You don't have to be an athlete or run marathons. If you're bored with the monotony of a regular gym or find the treadmill tiring, HYROX offers varied group exercise. The trainer adjusts the pace and load individually to your level.
You train regularly and are looking for a new stimulus
Runners often lack core and upper body strength, while strength-training athletes often lack aerobic capacity. HYROX combines both worlds: building functional fitness and real-world performance without losing muscle mass.
You are getting ready for the official start
You'll train in Józefów using the same equipment you'll find at competitions in Poland and around the world (Concept2, sled track, Wall Ball CENTR zone). You'll refine your station technique, transition strategy, and 8-kilometer pace.
TRAINING AND COMPETITION STRUCTURE
8 x 1 KM RUN + 8 OFFICIAL HYROX STATIONS
HYROX training and competitions follow a fixed, pre-defined format: each functional station is preceded by a 1-kilometer run. For a total of 8 kilometers, you'll complete eight different strength and endurance challenges. In the Velvet Gym zone, you'll train on certified equipment in conditions similar to those experienced during official competitions.
01. SkiErg
Station 1 • Upper Body & Endurance
A cross-country skiing simulator (1000m distance) on a Concept2 machine. Engages the latissimus dorsi, shoulders, arms, and entire core, raising your heart rate from the very first minutes.
02. Sled Push
Station 2 • Leg Strength & Explosiveness
Pushing a heavy sled loaded with plates for 50 meters along a special track with artificial grass. A ruthless test of quadriceps, glutes, and core stability.
03. Sled Pull
Station 3 • Back Band & Grip Strength
Pulling a sled for 50 meters on a thick rope in a designated area maximizes strength in the hamstrings, glutes, back, and forearms.
04. Burpee Broad Jumps
Station 4 • Anaerobic Endurance
A classic burpee combined with a double-leg long jump over a distance of 80 meters. A test of coordination, dynamics, and mental resilience under high levels of fatigue.
05. Rowing
Station 5 • Rhythm & Whole Body Work
Rowing 1000 meters on a Concept2 rowing ergometer activates over 85% of the body's muscles, requiring smooth power transfer from the legs through the back and arms.
06. Farmers Carry
Station 6 • Core Stabilization & Grip
Walking 200 meters with two heavy kettlebells in your hands requires impeccable posture, a strong grip, trapezius muscle engagement, and hip and abdominal stability.
07. Sandbag Lunges
Station 7 • Leg Isolation & Balance
Walking lunges over a distance of 100 meters with a weighted bag slung over the shoulders. An extreme test of leg strength at the end of the race, when the muscles are already heavily acidified.
08. Wall Balls
Station 8 • Final & Strength Endurance
Deep squat with a medicine ball and dynamic lunge to the target height – 100 reps. The final station before the finish line, engaging the entire body for the final rep.
YOU TRAIN ON OFFICIAL HYROX COMPETITION EQUIPMENT
At Velvet Gym, we don't improvise with random gym equipment. Our gym is equipped with the same certified equipment used by athletes at championships in Poland and around the world.
- Official HYROX competition equipment: Concept2 SkiErg, Concept2 RowErg - rower, Wall Ball CENTR
- sled, rope, kettlebells
- Artificial grass track and sled for Sled Push & Sled Pull
WHAT DOES YOUR FIRST TRAINING LOOK LIKE?
We won't throw you in at the deep end. Your first visit is a stress-free introduction to the equipment and techniques under the supervision of a trainer.
Please arrive 15 minutes early
Bring comfortable sportswear, exercise or running shoes, and a water bottle (you can fill it from our water dispenser). At reception, we'll show you to the locker room and introduce you to the trainer running the HYROX zone.
Individual implementation
Before the main part begins, the trainer will show you the technique at the stations (SkiErg, sled, rower) and select the pace and load adapted to your current form.
Joint training and summary
You'll train in a small group, at your own pace. After your workout, your trainer will discuss your feelings with you, suggest next steps, and answer any questions you may have.
The first trial training costs only 29 PLN — no long-term contracts or commitments.
WHO LEADS HYROX CLASSES?
At Velvet Gym, you don't train alone. Experienced trainers supervise technique, safety, and load scaling.
WHAT DO CLUB MEMBERS SAY ABOUT US?
„"I went once and I was hooked :) After a long break from fitness, I was looking for a place for myself, and I found it at Velvet Gym ;) I feel well-cared for during every workout. Knowledgeable trainers watch carefully and spot any technical errors, motivate me every step of the way, and appreciate my efforts. I always leave with a dose of positive energy :)"”
„"It's great that you've created an incredible, fully professional space in Józefów, where everyone, regardless of age, feels wonderful. Thanks to the wonderful trainers, every time I train, I feel like I'm in personal training. Everyone works out at their own pace, as best they can, and the trainer is always there to correct, support, and motivate you whenever needed."”
„"I sincerely recommend Velvet Gym in Józefów, a place where you will not only build your fitness and figure, but also have a great time with the best trainers 💪."”
„"The group classes offered are satisfying and run by truly dedicated instructors. It's a place you'll want to come back to! The area needed a place like this :)"”
FREQUENTLY ASKED QUESTIONS (FAQ)
Do I need to be in great shape to come to the first training session?
No. Our training is scalable. This means the trainer adjusts the weights on the sled, the pace on the ergometer, and the number of repetitions directly to your current abilities. Most people come to us specifically to build this fitness from scratch.
Is HYROX training suitable for women?
Absolutely. Globally and at Velvet Gym, women make up nearly half of all class participants. HYROX standards provide dedicated, lighter equipment weight categories (e.g., lighter Wall Balls, lower weights on sleds), ensuring a completely safe and effective workout.
Do I need to plan to compete in an official HYROX competition?
There's no such requirement. Over 80% of our club members train purely recreationally—using HYROX to diversify their gym routine, burn fat, and develop overall fitness. However, if you decide to participate, we'll prepare you technically and performance-wise using licensed equipment.
What exactly do I need to bring with me to class?
All you need are standard running/training shoes, comfortable sportswear, a small towel, and a water bottle (you can refill it free of charge at our club dispenser). Certified training equipment is ready in the gym.
How large are the training groups?
We train in small groups with limited seating. This allows a certified trainer to constantly monitor each participant's technique at each station and ensure complete safety during the exercises.
Do I have to sign a long-term contract for the pass?
No. We invite you to your first trial session for just 29 PLN, no strings attached. After the session, you can decide whether you want a single session or one of our flexible club packages.