The book · 16 weeks · 356 WODs · 3 levels

Into the Rox Zone

Preparing for your hybrid race, through a head judge’s eyes

Know exactly what to do at every session. Show up on race day without giving away a single no-rep.

A 16-week plan where every day points to a numbered WOD. 356 sessions in three levels: Open, Pro, Extreme. A movement guide with the cue and the most common mistake for each one. A logbook to track it all.

Written by a normal athlete who also stands on the other side of the barrier, as a HYROX head judge.

356 WODs16 weeks3 levels350 pages
Get the paperback on Amazon$19.99 · Amazon.com
Also on Amazon.co.uk (£15.00) · Amazon.fr (€18.98)
Paperback Into the Rox Zone: Preparing for your hybrid race, by David Bioux
English edition · paperback
Ghent · December 2025

I’ve handed out the no-reps. I know exactly what they cost. 🏁

My first time judging, I was a volunteer on wall balls.

Squat not deep enough. Ball not hitting the target cleanly. Hips not fully extended. No-rep, no-rep, no-rep.

In front of me: athletes drained by seven stations and eight kilometers of running, watching their reps get cancelled one by one.

Today I’m a head judge at several HYROX events in the Benelux. Every race, I see the same three lessons play out:

  1. A no-rep always costs more than a slow rep.Rushing a rep you then have to redo is the most expensive “speed” there is.
  2. Standards are learned in training, not on race day.That’s why every movement in the book comes with its cues and its most common mistake.
  3. The Rox Zone is part of the race.It’s not a break. It’s where many athletes lose time without even noticing.

See what’s inside the book ↓

Training hard, but at random?

You don’t need more motivation. You need a plan, and sessions ready to go.

Who I am: a normal athlete who dreams big

David Bioux running and smiling during a hybrid fitness race
David Bioux working as a HYROX head judge
On the other side of the barrier, as head judge.

The athlete

I’m not a world-class athlete. I’m a dad with a full life, a firefighter, and the coach of group classes at Ternois Fitness, the gym I founded in northern France.

My first real race was a Mixed Doubles in Maastricht, in September 2025. I pictured an easy 1:15. We finished in 1:27. I promised myself it wouldn’t be the last.

A month later, in Paris, my first solo: I missed a running lap. Five-minute penalty.

Then came London (my best time, 1:17:26), Amsterdam, Osaka, and my first Pro race in Rotterdam in April 2026.

The judge

Volunteer on wall balls in Ghent in December 2025. Today, head judge at several events in the Benelux. I see races from the inside.

The dream

Shin splints keep me to two runs a week. I train around shifts and family. And I’m aiming for the World Championships in the 40-44 age group. I’ve given myself five years.

“Doing your best isn’t about being perfect. It’s messing up, taking the penalty, and carrying on anyway.”

David Bioux · Paris, October 2025

Proof, not promises 💬

Before the book, there are my group classes in France. Here’s what my students say about them, in their own words, on the Ternois Fitness Facebook page.

Original French quotes, translated by us. They are about my in-person classes, not the book itself.

My official HYROX results

Shared to be transparent about my level, not to impress: a normal athlete improving race after race.

DateRaceDivisionTimeRank: division / age group
Sep 20, 2025Maastricht (MECC)Mixed Doubles · 30-341:27:11591st / 152nd
Oct 23, 2025Paris (Porte de Versailles)Solo Open · 35-391:23:20*1,359th / 239th
Dec 4, 2025London (ExCeL)Solo Open · 35-391:17:261,891st / 389th
Jan 22, 2026Amsterdam (RAI)Solo Open · 35-391:17:50850th / 170th
Feb 1, 2026Osaka (INTEX Osaka)Solo Open · 35-391:19:37337th / 59th
Apr 17, 2026Rotterdam (Ahoy)Solo Pro · 35-391:25:29213th / 51st

* Includes a 5-minute penalty for a missed lap. Source: official HYROX results, 2025-26 season (results.hyrox.com).

What’s inside the book 📘

Part 1 · Your 356 WODs p. 17

Numbered and sorted by theme: kettlebell, rower/SkiErg/echo bike, wall balls & thrusters, lunges & sandbag, burpees, sled, core, running & simulations, full body, team & partner, at home, TYRUN style and ATHX style. Every session in Open, Pro and Extreme, same format, same duration.

Part 2 · Your program p. 233

The method in two key sessions, then 16 weeks day by day: four 4-week blocks, a lighter week at the end of each, and a taper. Plus extra 4-week blocks for TYRUN and ATHX.

Part 3 · Race day p. 254

The day-before checklist, the warm-up, the Rox Zone, counting your laps, and the mistakes to avoid station by station, seen through a judge’s eyes. Plus nutrition and three mobility routines.

Part 4 · Your logbook p. 266

Your races, your goal, and every WOD you do (number, page, level, result, load). Redo a session a few weeks later and compare.

Appendices p. 280

Equipment essentials, a guide to the 37 movements that come up most often (cues + most common mistake), the TYRUN standards, a WOD index by time and format, and a glossary.

Into the Rox Zone open on the WOD cards 003 to 006
Real pages from the book: WOD cards 003 to 006, each in Open, Pro and Extreme.

Read a page: the judge’s cheat sheet

Straight from Part 3. This is the page I tell readers to re-read the night before their race.

AVOID MISTAKES, STATION BY STATION
CLASSIC RACE: 8 × 1 KM + 8 STATIONS · p. 259
StationThe mistakeThe fix
SkiErgGoing out at a sprint: your heart rate lags behind and the rest of the race pays for it.Start controlled over the first 200 m, use your hips.
Sled pushStanding too tall: the sled gets stuck. Long, slow steps.Hips low, arms almost straight, quick short steps.
Sled pullPulling with the arms only, letting the rope tangle.Step back with each pull, keep the rope tidy to the side.
Burpee broad jumpJumping too far early, then walking between reps.Medium jumps, steady rhythm, regular breathing.
RowerStroke rate too high, no power. Dropping the handle at the end.Drive with the legs, calm stroke rate. Put the handle back if the rules require it.
Farmer carryShoulders creeping up, long strides that make the weights swing.Shoulders down, quick short steps. If you put them down, pick them up fast.
Sandbag lungesBack knee too high (no-rep), torso falling forward.Back knee brushing the floor on every step, torso upright.
Wall ballsBig first set, then sets of 3. Squat too high.Break it up from the start (15-15-10-10…), same depth on every rep.

Excerpt from Part 3, slightly shortened. Station order and distances can vary by organizer and season: always check the current rulebook. The book has the same table for TYRUN.

The method: two key sessions, everything else around them

#1 Threshold running

From 4 × 6 min up to 4 × 10 min over the weeks. Hard but sustainable: a few words, not a sentence. Every rep at the same pace.

#2 Leg circuits

Walking lunges and thrusters, building up to 400 m of lunges per session. The leg power you need on wall balls, sandbag lunges, sleds and carries.

Kettlebell, wall balls, burpees, ergs and core are built around those two pillars. Two runs a week at most: the rest of the cardio is on the rower, SkiErg or echo bike.

It’s my method, not a lab-tested protocol. Take what fits your life and adapt the rest.

Into the Rox Zone · paperback

Preparing for your hybrid race · David Bioux

$19.99

350 pages · A5 · English edition · on Amazon.com

  • 356 ready-to-go WODs, each in 3 levels (Open, Pro, Extreme)
  • The 16-week program, day by day, every day pointing to a numbered WOD
  • Extra 4-week blocks for TYRUN and ATHX
  • Race day through a judge’s eyes: checklist, Rox Zone, lap counting, station-by-station mistakes
  • The guide to the 37 most-used movements: cues + most common mistake
  • A WOD index by time available, format, or no equipment
  • Warm-up, recovery, nutrition and 3 mobility routines
  • Your logbook: weeks, WODs and races
Get the paperback on Amazon
StorePaperback
Amazon.com$19.99
Amazon.co.uk£15.00
Amazon.fr€18.98

Prices as shown on Amazon on November 1, 2026. Amazon may change them, and local taxes or shipping may apply.

Prefer a PDF? Ebook for €5.99 →

Ebook PDF – €5.99

The digital PDF edition (350 pages), to download right after payment. The paperback on Amazon is still there if you prefer paper.

Secure payment by Stripe. The download starts right away: by paying, you waive your right of withdrawal. Terms of sale (in French)

Is it for you?

Yes, if…

  • You’re preparing your first hybrid race, or want to move up a level.
  • You race HYROX, TYRUN or ATHX, or want to start.
  • You have a real life and want to know exactly what to do at each session.
  • You’re a Master (35, 40, 45+). There’s no age limit to start.

No, if…

  • You want a miracle plan that guarantees a time or a qualification.
  • You want a custom elite program built just for you.

Questions

I’ve never raced. Is this for me?

Yes. Start every WOD at the Open level, scale loads and reps, and focus on finishing clean. Step up a level when a session feels easy.

How long is the program, and how long are the sessions?

16 weeks: four 4-week blocks, each ending with a lighter week, then a taper before race day. Most sessions take 20 minutes to an hour; the big Sunday session can run to 90 minutes.

What equipment do I need?

Simple gear, kettlebell first. The equipment appendix covers the rest, and the WOD index points you to no-equipment sessions you can do at home.

I can’t run much. Will it still work?

I can’t either: shin splints keep me to two runs a week. The rest of the cardio is on the rower, SkiErg or echo bike.

Does it cover TYRUN and ATHX?

Yes. There are WODs in TYRUN and ATHX formats, a chapter on adapting your prep, and extra 4-week blocks for each.

Will this book get me a specific time or a qualification?

No. It shares the method and sessions of an amateur athlete. Results depend on you.

Is this an official HYROX book?

No. It is an independent publication, not affiliated with, endorsed or sponsored by HYROX, TYRUN or ATHX.

Where can I buy it, and what if it’s not for me?

On Amazon. Paperback: $19.99 on Amazon.com, £15.00 on Amazon.co.uk, €18.98 on Amazon.fr. You buy through Amazon, so Amazon’s standard return and refund policies apply.

Is there a French edition?

Yes: Dans la Rox Zone, on Amazon.fr.

Ready to step into the Rox Zone? 🔥

My only advice for your first race? Pick the one that scares you. And go for it.

Get the paperback on Amazon$19.99 · Amazon.com
Amazon.co.uk · Amazon.fr
Get it on Amazon · $19.99