BeachRox World Championships August 3, 2025 Results

Course

• 1k run along Ala Beach or 250m Swim Ala Moana Beach

• Start - Diamond Head end of Ala Moana Beach

• Exercises 15 each - Squats, Push-ups, Lunges, sit-ups

• 4 rounds total (4k running 1k swimming)

2025 Open & Female World Champion - JoEllen Carter 27:33

2025 Male World Champion - Mike Coyle 27:50

See ya next year!

BeachRox

What is BeachRox?

BeachRox is an exercise routine or competition where an aerobic exercise (swimming, running, cycling, paddle boarding, etc)  is alternated with calisthenic exercises (push-ups) or weight lifting (kettlebell lifts) or other exercise (sled push).

BeachRox was inspired by HyRox competitions.  In HyRox, competitors run 1000m followed by a specified exercise for eight circuits.  Initially, I considered substituting swimming for running to create SwimRox. However, this would preclude non-swimmers and I wanted it to be an inclusive activity.  

The aerobic exercise distance would be calculated based on the time it takes to complete.  Using swimming as the base, the running distance would be four (4) times swimming, and cycling ten (10) times swimming.  These multipliers are roughly based on a review of existing world records (1500m, 5k, one hour for distance).

Here is an example of a simple BeachRox routine using body weight exercises to reduce the need for equipment.

Repeat the following 4, 6 or 8 times

Swim 200m or Run 800m or Bike 2000m

15 each (push-ups, sit-ups, squats, lunges)

Swimmers, runners and bikers can all workout or compete together.

Look for a BeachRox event at Ala Moana Beach Park on August 3, 9 am Start.