Hyrox 6-Week Challenge · In-Studio | Unlocked Fitness Studio

Step 01 · The Cohort

A small team. One Hyrox.

We cap the cohort at 24 athletes so coaching stays personal — coach to athlete ratio of 1:8 in every session. Once the cohort starts, we don't add more.

14/24

Spots Remaining

Next cohort starts soon. Once we hit 24 we close. We don't run two cohorts at the same time — small group, big result.

Step 02 · The Six Weeks

Six weeks. Six progressions.

Every week has a focus. The first three build the engine. The last three sharpen the race. Week 5 is your full Hyrox simulation — race day before race day.

WK 01

Engine Build

Aerobic ceiling. Test sets. Establish station baselines.

WK 02

Compromised Running

Run-station-run blocks. The whole point of the race.

WK 03

Station Skill

Wall ball pacing. Sled cadence. Lunges form. Burpee rhythm.

WK 04

Race Pace

Block work at goal split. Breath under fatigue.

WK 05

Full Simulation

Full Hyrox dress rehearsal. Splits, transitions, chaos.

WK 06

Sharpener & Taper

Volume drops 50%. Speed stays. Race-week priming.

Step 03 · Your Week

Three coached sessions. One studio.

Every Tuesday, Thursday and Saturday — Hyrox-specific blocks at Unlocked Studio in Devonbosch. Members keep their normal sessions on the other days. Non-members get full studio access for the 6 weeks.

Tuesday

Compromised Running Block

5 × (1km run + 1 station). Heart-rate ceiling work. The race in miniature.

17:30 — 18:30 Hyrox Only

Thursday

Station Drills + Strength

Wall ball, sled push, sled pull, lunges. Pacing strategy + heavy compounds.

17:30 — 18:30 Hyrox Only

Saturday

Long Block / Race Sim

3-5 station blocks at race pace. Transitions, hydration, fueling.

07:00 — 09:00 Hyrox Only

M / W / F

Optional · Studio Strength

Members: your normal classes. Non-members: full studio access included for 6 weeks.

5am — 6pm Studio Access

Step 04 · How It Works

In-studio. Coached. Together.

The 12-week online programme works for self-driven athletes. The 6-week in-studio works for everyone else — because being told what to do, in person, by a coach who's watching you, is the cheat code most athletes ignore.

PILLAR 01 · LIVE COACHING

Eyes on you, every session.

Three sessions a week, in person, with an Unlocked coach. Sled push form gets fixed. Wall ball cadence gets dialled. Burpee broad jump gets a rhythm. The cues you can't get from a video.

1:8 coach to athlete ratio
Form cues, scaling, modifications in real time
Race-day strategy decided with you, not for you

PILLAR 02 · THE LEADERBOARD

Compete with the cohort.

Points for showing up, points for hitting your numbers, points for the test sets. Top 3 at the end win Unlocked swag + a R1500 voucher to the studio. Nobody trains harder than when there's a board with names on it.

Points across all 18 sessions
Test sets at week 1 + week 5 (you vs. you)
Top 3 prizes: studio vouchers + Unlocked swag

PILLAR 03 · FULL SIMULATION

Race day before race day.

Week 5, Saturday morning, the studio runs a full Hyrox simulation. Same stations, same distances, same chaos. You'll know your splits, your transitions, your fueling — every variable except the venue. Most athletes do this for the first time on race day. You won't.

Full 8-station, 8 × 1km simulation · timed
Splits + transitions logged for race-day strategy
Ceremonial — finish, eat, debrief, beer

PILLAR 04 · THE TEAM

You're doing this with them.

Twenty-four athletes. The same WhatsApp group. The same Saturday morning sweat. The same "we made it." Hyrox is technically a solo race — but nobody trains for it alone. The team is the whole point.

Cohort WhatsApp · race coordination + accountability
Travel together to race · shared logistics
Pre-race brunch + post-race recovery, all included

Step 05 · The Leaderboard

Show up. Score points. Top 3 wins.

Points for attendance, points for test-set PRs, points for race-sim performance. Soft-glance preview below — the live board updates after every session.

Cohort Leaderboard · Sample

Live board updates after every session

Sample · Yours appears here

01 M. van der Merwe 142 pts 1:18:42

02 L. Pretorius 138 pts 1:21:08

03 N. Botha 131 pts 1:23:45

07 You 112 pts 1:29:12

08 A. Smit 110 pts 1:30:01

09 D. Naidoo 108 pts 1:31:24

Step 06 · Lock In Your Spot

Two ways in. One result.

If you're a member, the challenge is an add-on at R695 — runs alongside your existing membership. If you're not, R2495 buys you the 6 weeks plus full studio access. Both close the moment we hit 24 spots.

Members · Studio Add-On

For Unlocked members.

R695 once-off

Add the challenge on top of your existing membership. You'll keep your normal classes — the 3 Hyrox sessions are extra.

3 × Hyrox sessions/week (Tue, Thu, Sat)
Full studio access (your normal membership)
Cohort WhatsApp + leaderboard
Week 5 full Hyrox simulation
Top 3 prize pool eligible
Pre-race brunch + post-race recovery

Non-Members · Full Access

For everyone else.

R2495 once-off

Includes full studio access for the 6 weeks. Train every day if you want — Hyrox sessions plus all normal classes. Worth it before the race or as a try-before-you-buy.

3 × Hyrox sessions/week (Tue, Thu, Sat)
Full studio access · all classes, 6 weeks
Cohort WhatsApp + leaderboard
Week 5 full Hyrox simulation
Top 3 prize pool eligible
Pre-race brunch + post-race recovery
R500 off any post-challenge membership

Pay via card, EFT, Instant EFT, SnapScan or Zapper (PayFast) · All sales final · 24 spots, no extensions

FAQ

Common questions

Where is the studio?

Unlocked Fitness Studio · Devonbosch, Stellenbosch. Full address on the main site. All 18 sessions plus the week-5 simulation happen in person at the studio.

What if I miss a session?

Three sessions a week — most weeks you'll make all three. Miss one, no problem. Miss more than 4 across the 6 weeks and the leaderboard catches up with you, but you'll still be race-ready.

Do I have to be doing a Hyrox?

No — half the cohort uses it as a 6-week kick. Hyrox-style training is the most well-rounded conditioning programme there is. If you sign up and end up entering a race, brilliant. If you don't, you'll still be in the best shape of your year.

What about the 12-week online programme?

Different beast — the online programme is for self-driven athletes outside Stellenbosch, or members who want extra programming on top. The 6-week in-studio is the in-person, coached version. Some members do both.

When is the next cohort?

Cohorts run every 8-10 weeks. Once we hit 24 spots, we start. We'll email the start date once your spot is locked in.

Refund policy?

All sales final — 24 spots only, no refunds. If you can't make the cohort start date, your spot rolls to the next one. Get injured during the 6 weeks: we'll re-scale to keep you involved (the cohort is the value, not just the work).

SixWeeks.One race.