The Empowering World Of Women In Hyrox & Competitive Fitness

Walk into any gym today and you'll witness something remarkable: women throwing around heavy weights, sprinting with weighted sleds, and celebrating personal records with the same intensity once reserved for professional athletes.

This isn't just a fitness trend—it's a cultural revolution that's transforming how women view their bodies, their capabilities, and their place in competitive sports. 

Hyrox is leading the charge. Since its 2017 launch, the event has grown into a global phenomenon, with searches up 233% in the past year and more than 600,000 athletes expected to compete this season. Women are a driving force behind that momentum, stepping into the sport in record numbers.

One of the biggest transformations women describe is in how they see themselves. Proving you can finish a race or hit a PR builds self-belief that carries into career, relationships, and parenting. “Pushing through the event when things feel impossible gives me confidence and shows my strength of character,” says Amos. “Seeing what my body is capable of instead of what it looks like is truly empowering.”

Another driving force behind the growth of these events is the sense of belonging they create. Unlike the often solitary pursuit of traditional gym workouts, competitions bring together beginners, seasoned athletes, and even pros in the same arena. 

“Being around people that embrace discomfort and challenge rubs off on you and is inspiring,” notes Amos. And that support doesn’t end when the race does.

Griffith shares how the connections matter just as much as the competition itself, “Whether that’s Hyrox, Deka, or a local event, I leave feeling more inspired by the people I have met.” 

Training for competitions teaches athletes how to push through discomfort—a skill that applies far beyond the gym. Griffith admits, "Training can be hard sometimes… and pretty uncomfortable… but doing these kinds of events is so worth all the effort."

Perhaps most powerfully, athletes like Griffith and Amos are showing younger generations what strength looks like. For Griffith, the chance to model perseverance is deeply personal, “I hope they learn to never give up. I want others to know that if you have a dream, you can find a way.” 

Amos echoes that by emphasizing how the sport has shifted her own perspective from body image to capability, setting a new standard for how women can view themselves and their worth.

If one program is leading the charge in the competitive fitness movement, it's Hyrox. Often called the “World Series of Fitness Racing,” Hyrox is an indoor competition that combines running with functional workout stations like sled pushes, rowing, farmer’s carries, and wall balls.

Each race is standardized worldwide, meaning an athlete’s time in Chicago can be directly compared with one in Berlin. This global format is fueling rapid growth: In 2025, over 550,000 athletes & 350,000 spectators participated in Hyrox events, and women now make up one of the fastest-growing segments of participation.

For Amos, Hyrox training stands out because it brings variety to her week. “Every session is different—you’ve got easy runs, ergs, strength sessions, and Hyrox-specific workouts,” she explains. “It trains so many different energy systems and keeps things interesting.” 

The energy hooked her from day one, “I loved the atmosphere, the support, the buzz—the vibe was completely different to what I was used to. I’ve met incredible people through this sport, and the Hyrox community is like no other.”

True to its name, Deadly Dozen pushes athletes through 12 demanding stations that blend obstacles, strength, and conditioning. The flagship event, Deadly Run, pairs 12x 400-meter track runs with the 12 Labours, intense exercise stations designed to test both endurance and power. 

These stations rely solely on dumbbells, plate weights, kettlebells, and bodyweight, keeping the focus on functional strength.

For those who prefer gym-based challenges, Deadly Strong focuses exclusively on the Labours, while Deadly ERG races integrate rowing, skiing, or biking between stations. Athletes can compete as singles, doubles (same-sex or mixed), or in relays with four teammates, each completing three sections of the course. 

From high-intensity intervals to mixed-modality endurance, the series offers a no-frills, all-out test of grit, strength, and determination. And, at their July 2025 race, 61% of competitors were women—highlighting how female athletes are not only showing up but dominating the field.

Born from the Spartan Race legacy, DEKA brings functional fitness into an accessible, indoor setting with a variety of race formats that test strength, speed, and endurance. Athletes move through 10 DEKA Zones, which include exercises like ski erg, weighted lunges, box jumps, farmers carry, and rowing. Each zone is paired with short running segments in most formats, challenging participants to balance power and stamina.

DEKA offers five distinct race types, including various options of blended running and zone challenges, to their completely strength-focused Atlas Race. What makes the program stand out is its inclusivity: last year’s youngest competitor was just 10 years old, while the oldest was 88, proving the event truly welcomes all ages and abilities.

By offering multiple formats, DEKA makes competition approachable for beginners while providing intensity and challenge for seasoned athletes.

Wild Hybrid combines trail running with functional strength challenges in an outdoor, variable setting, offering athletes a mix of endurance, power, and adaptability. Races differ by location, terrain, and weather, keeping participants on their toes while testing their ability to adapt to changing conditions. 

Founded in 2019, Wild Deer Events began with trail runs and has grown into a dynamic organization delivering over 40 diverse endurance events across the North of England and Scotland in 2025, including trail runs, rucking, duathlons, triathlons, gravel rides, and open-water swims.

Each Wild Hybrid event blends challenging physical demands with a celebratory, adventure-focused atmosphere, creating an environment where participants can test their limits while enjoying the outdoors.

ATHX Race is a continuous 2.5-hour fitness experience designed to test well-rounded athleticism, combining strength, speed, and agility in a single competitive course. Unlike single-modality competitions, ATHX celebrates versatility, making it ideal for athletes who thrive in high-intensity, multi-skill environments. 

Each event follows a structured format with set workouts you can train for ahead of time, allowing participants to train at home and get into peak condition for game day. 

Choose a program that aligns with your current fitness level, experience, and lifestyle. Many events have beginner-friendly formats or scaled options. The key is to pick a challenge that excites you without setting you up for injury or frustration.

To perform your best, incorporate workouts that mimic the movements and pacing of your chosen competition. If your event includes running plus strength stations, alternate cardio days with resistance training, and simulate transitions between exercises. 

Training for competitive events pushes your body harder than typical workouts. Recovery, through adequate sleep, balanced nutrition, stretching, mobility work, and rest days, is essential to avoid burnout, reduce injury risk, and maximize performance. Think of recovery as an active part of training, not an afterthought.

The social and community aspect of competitive fitness is one of its greatest benefits. Training with partners, joining a local gym or club, or participating in group sessions makes preparation more motivating and enjoyable. Supportive peers can offer tips, celebrate milestones, and help keep you accountable while making the experience fun. 

Finally, remember that competition is as much mental as physical. Approach each event as an opportunity to challenge yourself, celebrate progress, and embrace discomfort as growth. 

Competitive fitness isn’t just about racing against the clock or conquering a course. It’s a vehicle for building confidence, resilience, and lasting connections, where women lift each other up, while discovering what their bodies and minds are truly capable of.