[ Technique ]
Technique guides
Station-by-station how-tos from coaches who've done the work. Drills, scaling, and cues.
Technique
Hyrox farmers carry: grip, pacing, and the strategy that earns back 40 seconds
The farmers carry is the deceptive station. Strong athletes drop the kettlebells; smart athletes finish in 90 seconds. The technique, breathing, and pacing that turn the carry into a recovery station instead of a redline.
7 min read
Technique
Hyrox burpee broad jump: technique, breathing, and the rhythm that saves the back end
The burpee broad jump is where pacing goes to die. Twenty metres of compounding fatigue. The technique fixes, breathing pattern, and scaling options that protect the second half of your race.
8 min read
Technique
Hyrox rowing strategy: pace targets, posture, and the zero-cost transition
The rower sits at station 5. Get the splits, the posture, and the exit right and you save 30-90 seconds against the field.
5 min read
Technique
Ski erg for Hyrox: stroke rate, damper, and the 1-km split
The ski erg is station one. Get it wrong and you've taxed your shoulders for the next 80 minutes. The technique and pacing that protect the race.
5 min read
Technique
Hyrox sandbag lunges: technique, breathing, and the 4-step recovery
The sandbag lunges look easy in training and ruin athletes on race day. The technique, the rhythm, and the recovery trick that saves your wall ball legs.
5 min read
Technique
Hyrox sled pull technique: feet, hands, and the rhythm that wins
The sled pull is a station most athletes underestimate. The technique fixes that take 90 seconds off your time, in detail.
5 min read
Technique
Hyrox sled push: technique, programming, and the mistakes that cost minutes
The sled push is where most first-timers lose two to four minutes. Body position, breathing, and pacing fixes that transfer to race day.
7 min read
Technique
Hyrox wall balls: weight, technique, scaling, and the rep count that breaks people
The final station. 100 reps for men, 75 for women, after 7,000 metres of running and seven stations of work. How to make wall balls survivable.
6 min read