Technique · 9 min read
Every Hyrox station, explained
SkiErg to wall balls: what each station demands and how to save energy.
Eight stations, always in the same order, each separated by a 1 km run. Here's what each demands and the one thing to get right.
SkiErg (1000 m): drive with hips and lats, not arms. Sled Push (50 m): low hips, short choppy steps, never stop. Sled Pull (50 m): drop hips and lean your bodyweight back. Burpee Broad Jumps (80 m): step back when tired, keep jumps short and steady.
Row (1000 m): legs-first drive, don't sprint the first 200 m. Farmers Carry (200 m): squeeze hard, stay tall, fast feet. Sandbag Lunges (100 m): bag high, drive through the front heel. Wall Balls (100/75): full squat, leg drive to throw, break into sets of 10 from the start.
The pattern across all eight: use your big muscles, stay smooth, and never let your heart rate spike into the red early. Technique is free speed.
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