HYROX Full-Body Station Engine Builder

Hyrox
1h

Today’s HYROX-style station class is built to challenge your full-body aerobic power while keeping transitions crisp and technique sharp. You’ll prime the engine with a progressive warm-up, then rotate through structured stations that combine running/erg work with HYROX-specific strength-endurance patterns (squat, hinge, carry, pull, push). The goal is to sustain a hard, repeatable pace across all stations—fast enough to be uncomfortable, controlled enough to never break form.

Stay disciplined on movement quality, breathe early, and treat every station like a race segment: efficient in, efficient out, and consistent under fatigue.

Session Objective (Primary)

HYROX-specific strength endurance + aerobic power (high, sustainable output with repeatable station pacing).

Class Flow (60 min)

  • 0:00–0:12 Warm-up (progressive + HYROX patterns)
  • 0:12–0:18 Station briefing + set-up + group split
  • 0:18–0:58 Main Stations (40 min total)
  • 0:58–1:00 Quick downshift breathing + notes

Warm-up (12 min)

Part A — Raise (4 min)

  • 2:00 easy row or Assault Bike (RPE 3–4)
  • 2:00 treadmill jog building to RPE 5

Part B — Mobilize/Activate (4 min) (2 rounds)

  • 8 banded good mornings
  • 8 squat-to-stand
  • 10 scap pull-ups (from bar) or banded scap pulls
  • 20 jump rope singles (relaxed)

Part C — Potentiate (4 min) (2 rounds, smooth)

  • 6 DB thrusters (light/moderate)
  • 10 m bear crawl (controlled)
  • 6 KB deadlifts (moderate)

Coaching focus: nasal-to-mouth breathing transition, neutral spine in hinge, smooth squat depth.

Main Block — Station Class (40 min)

Format: 8 stations x 5:00 each

  • 4:00 work + 1:00 rotate/reset
  • Work in pairs where possible (IGYG or split reps) to optimize sharing.
  • Target effort: RPE 7–8 most stations, RPE 8–9 on erg/run stations.

Station 1 — Treadmill Run

  • 4:00 @ strong sustainable pace
    • Goal: hold a pace you could repeat 8 times with minimal drop-off.

Station 2 — SkiErg or Row (equipment-share)

  • Max meters in 4:00 at controlled aggression
    • Partners: split as 2:00/2:00 or 500 m swaps (fast transitions).

Station 3 — Wall Balls (HYROX staple)

  • AMRAP 4:00
    • 20/14 kg to 3.0 m target (as available)
    • Partners: alternate sets of 10–20 reps.

Station 4 — Sandbag Walking Lunges

  • Max distance in 4:00
    • 30/20 kg sandbag (front rack or shouldered)
    • 10–20 m segments, quick turnarounds.

Station 5 — Farmers Carry (KB/DB)

  • Carry for distance in 4:00
    • Heavy but unbroken-biased loads
    • Work: 20–40 m carries, rest only to maintain posture.

Station 6 — Battle Ropes + Burpee Broad Jump (shared lane)

  • 4:00 alternating:
    • :30 hard battle ropes
    • :30 burpee broad jumps (controlled landing)

Station 7 — Pull + Core (bar/bands)

  • 4:00 quality density:
    • 6–10 pull-ups (or banded)
    • 10–15 med ball sit-ups
    • Repeat with minimal breaks.

Station 8 — Sled Substitute Power (limited-equipment friendly)

  • 4:00 continuous circuit:
    • 10 DB push press (2 x 22.5/15 kg)
    • 10 KB swings (32/24 kg)
    • 10 box step-overs (24/20 in) holding light DBs optional

Intensity & Pacing Guidance

  • Aim for even output: last station should look like the first.
  • Use the 1:00 rotation to reset breathing, chalk, and load changes—do not “steal rest” inside the 4:00 unless form is degrading.
  • If grip is failing early, reduce load slightly and keep moving.

Safety Notes (Non-negotiables)

  • Wall balls: squat depth you can maintain; keep chest up, avoid collapsing knees.
  • Lunges: soft knee contact, upright torso, step length consistent.
  • Carries: ribs down, shoulders packed; stop before losing posture.
  • Burpee broad jumps: step down if landings get heavy; no reckless jumping.
  • Pull-ups: strict kip control; scale before shoulder position breaks.
  • Running (treadmill): cardiovascular system, calves, soleus, quadriceps, gluteus maximus.
  • SkiErg/Row: latissimus dorsi, trapezius (mid/lower), erector spinae, gluteus maximus, quadriceps.
  • Wall Ball: quadriceps (primary), gluteus maximus, deltoids, triceps, core stabilizers.
  • Sandbag Walking Lunge: quadriceps, gluteus maximus/medius, adductors, calves, trunk bracing.
  • Farmers Carry: forearm flexors (grip), trapezius, obliques, gluteus medius, calves.
  • Battle Ropes: deltoids, forearms, upper back; metabolic demand high.
  • Burpee Broad Jump: chest, triceps, quadriceps, glutes; coordination and pacing.
  • Pull-ups: lats (primary), biceps, lower traps, rotator cuff stabilizers.
  • Med Ball Sit-up: rectus abdominis, hip flexors (secondary), obliques.
  • DB Push Press: deltoids, triceps, upper chest; leg drive contribution.
  • KB Swing: gluteus maximus, hamstrings, erector spinae (stabilization), lats (connection).
  • Box Step-over: quadriceps, glutes, calves; balance and trunk control.

WOD Evaluation

45
Strength
85
Endurance
72
Volume

Muscle Groups Worked

Quadriceps
Gluteus Maximus
Forearm Flexors
Latissimus Dorsi
Deltoids

Exercises in this wod

Treadmill RunSkiErgRowWall BallSandbag Walking LungeFarmers CarryBattle RopesBurpee Broad JumpPull-upMedicine Ball Sit-upDumbbell Push PressKettlebell SwingBox Step-over

Material

TreadmillsSkiErgConcept2 RowerWall ballsMedicine ballsSandbagsKettlebellsDumbbellsBattle ropesPlyometric boxesPull-up barsResistance bandsMats

Technical Explanation

Treadmill Run

  • Tall posture, slight forward lean from ankles, quick cadence.
  • Choose a pace you can repeat; avoid sprinting the first minute.

SkiErg/Row

  • Ski: hinge slightly, lats engaged, drive hands past hips; avoid shrugging.
  • Row: powerful leg drive first, then hips, then arms; smooth recovery.

Wall Balls

  • Full foot contact, knees track over toes, chest up.
  • Use hips/legs to drive; catch in a stable quarter squat and descend under control.

Sandbag Walking Lunges

  • Knee touches softly; keep torso stacked and hips square.
  • Shorten stride if you lose balance or dump forward.

Farmers Carry

  • Shoulder blades back/down, ribs stacked over pelvis.
  • Walk with controlled steps; set down before grip causes trunk twisting.

Battle Ropes + Burpee Broad Jumps

  • Ropes: neutral spine, hinge/athletic stance, arms as whips not the driver.
  • Burpees: step down/up if needed; land broad jumps softly with knees tracking.

Pull-ups + Med Ball Sit-ups

  • Pull-ups: start from active shoulders; scale before kipping becomes uncontrolled.
  • Sit-ups: anchor feet if needed; avoid yanking neck—use abs and exhale.

DB Push Press / KB Swings / Box Step-Overs

  • Push press: dip straight, drive, lockout with ribs down.
  • Swings: hinge pattern, neutral spine; snap hips—don’t squat the swing excessively.
  • Step-overs: full foot on box, control down; avoid jumping down under fatigue.

Adaptations

Beginner (preserve aerobic + station flow)

  • Run: reduce pace to conversational-hard (RPE 6–7).
  • Ski/Row: reduce to steady meters; split every 250–300 m.
  • Wall balls: lighter ball (9–14 kg) and/or lower target; sets of 5–10.
  • Lunges: bodyweight or lighter sandbag; step-back lunges if knees sensitive.
  • Carry: moderate loads, shorter carries with perfect posture.
  • Ropes/Burpees: :20/:40 work-rest or step-back burpees (no broad jump).
  • Pull-ups: banded, jumping pull-ups, or ring rows.
  • Station 8: strict press instead of push press; Russian swings; step-ups.

Intermediate

  • Keep structure; moderate loads and consistent transitions.
  • Wall balls 14–20 kg, lunges 20–30 kg, farmers carry heavy-but-repeatable.

Advanced (as written)

  • Maintain even splits across all stations.
  • Optional progression: on Station 1 and 2, aim for a small negative split (slightly faster last 1:00 than first 1:00) without redlining.