Move well.
Then move fast.

Standing double-pole motion driven by hips and lats. Power comes from the snap, not the arms.

Low body angle, short choppy steps, constant contact with the sled.

Hand-over-hand rope pull while walking backward, then drag and reset.

Chest-to-floor burpee, jump up, broad jump forward. Repeat until 80m.

Legs–back–arms on the drive, arms–back–legs on the recovery. 60/30/10 power split.

Heavy implement in each hand, walk fast and tall. Grip + posture decide the split.

Sandbag on shoulders, walking lunges, back knee tap, no resting on the bag.

Full squat, then explosive throw to a 3m (M) or 2.75m (W) target. Catch and re-squat in one motion.

King of leg strength. Bar across the upper traps (high-bar) or rear delts (low-bar).

Conventional pull from the floor. Posterior-chain builder, grip builder, race-day insurance.

Hip-hinge with soft knees. Builds hamstrings + glutes for sled and lunges.

Dead hang to chin over the bar. Pure upper-body pulling strength.

Horizontal press. Bar from chest to lockout with stable shoulders.

Strict press from front rack to lockout overhead. No leg drive.

Loaded walking lunges build single-leg strength and Hyrox-specific endurance.

Hip-hinge ballistic. Swings to chest height, posterior chain drives, arms guide.

Pulse raise → dynamic mobility → station primer. Run this before any hard session or race.

Quick movement prep before any run-focused session.

Daily 6-min flow for sled push, lunge depth, and squat positioning.

For SkiErg, OHP, and overhead lockout. Run 3× week post-training.

Critical for sled push drive and lunge depth. 5 min, daily if tight.

Bring HR down, flush legs, set up for tomorrow's session.

Reduce post-race stiffness and accelerate next-day recovery.