TrainersEye · Session of the Day · HYROX · #009

HYROX Erg Engines — SkiErg & Row Capacity

1000 m pacing on both ergs — long lat-driven ski pulls, legs-first row strokes · Block · GPP Base (capacity foundation)

Target ≈ 60 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Full-body race primer · pulse, hips, patterns · 6-8 min

Time__ : __

1	High Kneessteady breathing rhythm	90 s
2	Bodyweight Squatcarry tall — shoulders back, quick feet, no leaning	2 × 10
3	Hip Circlessteady breathing rhythm	2 × 10

Phase 2 · Station Skill & Transition Primer6-8 min · station technique at easy effort · jog every transition

Time__ : __

	1	RowErg — legs-first strokesrow: legs-body-arms, arms-body-legs — never break the order	2 × 250 m easy
	2	Goblet Squatburpee jump flat and long — save the legs, keep the rhythm	2 × 8 easy

Phase 3 · Main Race-Format Block4 × 500 m alternating ergs · 90 s easy between · negative-split the set

Time__ : __

	1	Air Bikerow: legs-body-arms, arms-body-legs — never break the order	2 × 500 m
	2	SkiErg — long lat-driven pullsski: long pull from the lats, crunch at the bottom, snap up	2 × 500 m

Progression: Base rule: capacity before intensity — every station learned at conversational effort first. Log split times on the card; the race is won by the athlete who slows down least.

Phase 4 · Strength, Grip & Trunk Anchor14-18 min · heavy compounds + grip finisher · rest 2 min

Time__ : __

1	Hip Thrustlog every split — the race is won by slowing down least	3 × 6	kg
2	Shrugswitch grip before it screams — manage, don't survive	3 × 12	kg
3	Ab Wheel Rolloutsteady breathing rhythm	3 × 8

Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork

Time__ : __

1	Dead Hangsteady breathing rhythm	2 × 30 s
2	Calf Stretch Wallsteady breathing rhythm	60 s
3	Overhead Lat Stretchsteady breathing rhythm	3-5-7 breathing · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Race what you train — transitions under 5 s, planned breaks before failure, posture survives every station; log every split. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.