Hyrox functional exercises is the key to shaving minutes off your time and dominating the race floor.
This is your ultimate technique guide to the core Hyrox hyrox workout. From the sled push to wall balls, we'll break down pro tips to help you improve your Hyrox time.
1. The SkiErg: Technique for Maximum Power
The race starts with a bang on the SkiErg. This isn't just an arm workout; it's a full-body pull. For maximum power, focus on a strong "hip hinge." Drive your hips back as you pull the handles down, engaging your core and lats. Keep a slight bend in your knees and finish with a powerful extension.
2. The Sled Push: Mastering the Sled Push Technique
The dreaded sled push is next. The key here is a low body angle and powerful leg drive. Keep your arms straight and locked, lean your body forward at about a 45-degree angle, and focus on driving your knees up and forward with short, powerful steps. A proper sled push technique will save your shoulders and maximize your power.
3. The Sled Pull: Tips for Grip and Stance
After the push comes the pull. For the Sled Pull, your stance is everything. Get low in an athletic squat, keep your chest up, and use a hand-over-hand motion to pull the rope. Focus on using your legs and back to generate force, not just your arms. A firm grip is essential.
4. The Burpee Broad Jump: Efficiency is Everything
This station is a pure test of will. Efficiency is the name of the game. Instead of a full push-up, you can "snake" your body up from the floor to conserve energy. When you jump, focus on covering distance forward, not upward. Find a steady, repeatable rhythm.
5. The Rower: A Full-Body Pacing Strategy
The Rowing machine is a chance to sit down, but it's no break. This is a full-body movement. The sequence is legs, core, then arms on the way back, and the reverse on the way forward. Find a strong, sustainable pace. Don't "fly and die" by going out too fast.
6. The Farmers Carry: Building Unbreakable Grip Strength
The farmers carry is a brutal test of grip, core, and posture. To master it, keep your chest up, shoulders pulled back and down, and take short, quick steps. Look straight ahead, not at the ground. Your grip will be screaming, but maintaining your posture is key to moving efficiently.
7. The Sandbag Lunge: Maintaining Stability Under Load
The Sandbag Lunge challenges your leg strength and, crucially, your stability. Keep your core tight to prevent the sandbag from shifting. Step forward into a lunge, gently kissing your back knee to the ground before driving back up. Focus on controlled, stable movements.
8. The Wall Balls: Finding Your Rhythm for the Final Push
The final station: wall balls. At this point, you're exhausted. The key is to find a rhythm. Use the power from your squat to drive the ball up to the target. Catch it on the way down, absorbing the impact as you descend into your next squat. It's a fluid, continuous motion.
Gear That Supports Your Technique
Executing these movements with maximum efficiency requires gear that supports, not hinders, your every move.
Why Supportive Shorts and a Functional Vest are Key
For the deep squats in wall balls and the dynamic lunges, you need supportive training shorts or leggings that offer a full range of motion. A lightweight functional vest is crucial for keeping your core engaged while allowing your arms complete freedom for the SkiErg and rower.
The Hotsuit Advantage: Freedom of Movement and Durability
The Hotsuit training collection is designed for exactly this kind of high-intensity, multi-disciplinary challenge. Our gear is built with durable, stretchable fabrics that can withstand the abrasion of the sled and the stress of explosive movements, ensuring you can focus on your technique, not your clothes. To execute these movements with maximum efficiency, you need gear that won't hold you back. .
From Knowledge to Action: Dominate the Stations
Mastering these eight Hyrox functional exercises is a journey of practice and refinement. Take these tips, apply them in your hyrox training, and watch your times drop.
Which of these eight stations is your biggest challenge? Share it in the comments below!
Common Questions on Hyrox Exercises
What's the most common mistake people make on the sled push? The most common mistake is having too high a body angle. This puts too much pressure on the shoulders and doesn't allow for effective leg drive. Stay low to master the sled push technique.
How can I improve my grip strength for the farmers carry? Incorporate grip-specific exercises into your routine, such as dead hangs, plate pinches, and heavy kettlebell holds. Consistency is key.
Are there any scaling options for these exercises for beginners? Hyrox has different divisions (Open, Pro) with different weights, which is the primary scaling option. For training, you can always start with lighter weights or shorter distances to build up your capacity.
What kind of shoes are best for these functional exercises? A hybrid training shoe is generally best. You need a shoe with enough cushioning for the run but also a stable, flat base for the lifting and pushing movements. Master the movements, master the race.
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