Technique guides
Station-by-station how-tos from coaches who've done the work. Drills, scaling, and cues.
Technique
Burpee broad jump mistakes: what's costing you 60 seconds
There is no minimum jump distance, which changes the whole strategy. Five faults, the 5cm rule almost nobody knows, and why long jumps are usually the wrong answer.
5 min read
Technique
Farmers carry mistakes: what's costing you 60 seconds
Putting the bells down is the obvious mistake. The expensive ones are training grip fresh, not counting your laps, and losing the box on the way back in.
5 min read
Technique
HYROX sled push weight: standards by division (and how it feels)
102kg, 152kg or 202kg, and every one of those figures includes the sled. The most misunderstood number in HYROX, and the station that ends more first races than any other.
6 min read
Technique
HYROX women's weights: complete station standards
Every weight a woman lifts, pushes, pulls and carries in a HYROX race, for both Open and Pro, taken straight from the 26/27 rulebook. Including the two figures most sites get wrong.
6 min read
Technique
Rowing mistakes: what's costing you 60 seconds
The row is the only genuine recovery in a HYROX, and most people spend it digging a deeper hole. Five faults, plus the rule that lets you rest mid-station without penalty.
5 min read
Technique
Sandbag lunge mistakes: what's costing you 60 seconds
Station seven, quads already gone, and a bag that must stay on your shoulders. Five faults, including the resting position that costs 15 seconds every time you use it.
5 min read
Technique
SkiErg mistakes: what's costing you 60 seconds
The SkiErg arrives first, when you feel best, which is exactly why it wrecks races. Five faults that cost time here and more later, plus the one rule that gets people penalised.
5 min read
Technique
Sled pull mistakes: what's costing you 60 seconds
The sled pull has more ways to earn a penalty than any other station, and it quietly wrecks the farmers carry three stations later. Five faults, and the rules people break without noticing.
5 min readTechnique
Sled push mistakes: what's costing you 60 seconds
Standing too tall, bent arms, long strides and no plan. Four faults that turn a 90-second station into a three-minute one, and the loading error people make in training.
5 min read
Technique
Wall ball mistakes: what's costing you 60 seconds
100 reps, last station, nothing left, and a standard that has to be met every single time. Five faults, the start position people get wrong, and why big sets are a trap.
5 min read
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.
8 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.
6 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.
6 min readTechnique
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.
7 min readTechnique
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.
8 min read