How to Write a Weekly HYROX Program: Block Logic
A practical way to write your own HYROX program with four block types, three sequencing rules, and ready-made 3-6 day weekly templates.
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Kettlebell Training Program for HYROX
The kettlebell loads HYROX's hinge, carry and single-leg patterns all at once. A four-week, two-session program and load…
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Compromised Running: Learning to Run on Tired Legs
In HYROX, seven of the eight kilometers start coming off a station. Tests to measure your fatigued-running loss and an eight-week block.
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How to Do a HYROX Simulation: Full and Half Rehearsals
Protocols for full and half HYROX rehearsals, a split target table, where they fit in a 12-week calendar, and a post-rehearsal analysis checklist.
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Core Training: Stability for Carries and Lunges in HYROX
In HYROX, the core's job is keeping the torso aligned under load. Three sample session templates with carry, anti-rotation, and isometric blocks.
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Burpee Broad Jump: Gaining Distance Without Wasting Energy
What gets you through 80 m of burpee broad jumps isn't jumping power but a steady rhythm and the distance gained per rep. Technique,…
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Rowing Technique: A 1000 m Row Strategy for HYROX
The Row station in HYROX is a recovery window. With a leg-driven stroke, correct sequencing and a steady split, you can cover 1000 m cheaply…
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Farmers Carry: Grip Strength and Walking Pace
On the 200 m farmers carry, what determines your time is grip endurance and a walking pace that never stops. Grip, posture, break strategy…
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Sled Push Technique: Torso Angle, Steps and Breathing
On the sled push, the right torso angle, short quick steps and continuous breathing get you through 50 meters far more cheaply.…
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Why Is the Sled Push So Hard? Friction and the Floor Factor
What makes the sled push hard isn't just the load; it's floor friction, contact area and the direction of force. Understand the physics and get through the station cheaply…
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Sled Pull Technique: Grip, Stance and Rhythm
On the sled pull, what determines your time isn't how hard you pull the rope, but how many pulls you make without breaking rhythm. Grip,…
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SkiErg Damper Setting and Stroke Rate: What Should They Be?
For most HYROX athletes, the SkiErg damper is most efficient in the 5-7 range and stroke rate in the 32-38 band. The logic behind the setting, a test protocol…
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