Build Up
4 weeks. Easy engine. Light stations.
HYROX · Conditioning
Ergs, Sled, and a Light Wall Ball
Practice ski and row rhythm, a light sled pull, and squat-to-throw with a light ball.
Warm-Up
Prepare before the main work
- 3 min easy bike, easy row, or brisk walk. Conversational the whole time.
- Glute bridge — 8 slow reps. Pause 1 sec at the top.
- Sit-to-stand from a chair — 6 reps. Or a shallow bodyweight squat if the chair feels too easy.
- Leg swings — 6 each direction, holding a wall.
- Arm circles or band pull-aparts — 10.
- World's greatest stretch or half-kneeling reach — 3 each side.
Main Work
- Conditioning: 12 min easy bike or easy row.
- SkiErg — 3 × 60 sec easy, rest 60 sec. Long-arm hinge, soft knees.
- Row — 3 × 60 sec easy, rest 60 sec. Legs drive first, then the body, then the arms.
- Sled push — 4 × 15 m, light. Walk back. No leaning so hard that your heels come up.
- Sled pull — 3 × 10 m, very light. Hands walk the rope, you sit back, back stays flat. No rope? Skip this and add one easy sled push.
- Farmer carry — 3 × 30 m, light.
- Light wall balls — 3 × 5. Full squat, smooth throw only to a target you can hit without leaning back. Well under open-division weight. If the throw bothers your back, squat and press the ball to eye level instead.
- Incline walk — 4 min very easy to finish.
Cooldown
Downshift and recover
- 3 min easy walk. Let breathing get quiet before you stretch.
- Straight-knee calf stretch — 30–45 sec each side. Heel down, mild tension. Why: ankle range for running, sleds, and step-ups.
- Bent-knee soleus stretch — 30–45 sec each side. Same stance with the knee softly bent so the stretch sits lower in the calf.
- Half-kneeling hip flexor — 30–45 sec each side. Rear knee down, gently tuck the glute. Couch-stretch option: rear foot up on a bench only if the front of the hip feels mild, not pinchy.
- Hamstring stretch — 30–45 sec each side. Foot forward, soft knee, hinge at the hips. Do not bounce.
- Figure-4 glute stretch on your back — 30–45 sec each side. Floor pigeon is optional. Stay on your back if the knee complains.
- Open-book thoracic rotations — 4 each side, slow. Why: an easier time staying tall on the ski and the row.
- Optional foam roll — calves, quads, and glutes, 30–45 sec each. Mild pressure. Skip any spot that is sharply sore.
Coaching Notes
How to execute today
- Easy means full sentences. Talk test: you can speak a sentence without gasping. Nose breathing is a useful cue when it feels natural. If you can only get a word or two out, walk until speech comes back.
- Ordinary muscle tiredness that fades by the next day is fine. Sharp pain, pain that changes your stride, or pain that is still there the next morning means stop that piece. Repeat the week. Do not train through joint pain.
- Go at your own pace. Repeat any week as many times as you want. Move on when the week feels manageable and you wake up without a new pain, not because the calendar flipped.
- Nothing on this day is a race. If a station is missing, skip it and keep the easy bike, row, or incline walk.
If You Need to Scale
Adjust without losing the session intent
- Empty sled, lighter carry, or no throw on the wall ball. Reduce distance before you add weight. Skip a station you cannot access.