TrainersEye · Session of the Day · HYROX · #013

HYROX Race Simulation — Run + Station Couplets

Full race rhythm — 1 km run pace straight into station work, transition discipline under clock · Block · GPP Base (capacity foundation)

Target ≈ 70 minDate Body Weight Session RPE cap 8-9/10Coach: MMSx Team of Experts

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

Time__ : __

1	Hip Circlessteady breathing rhythm	2 × 12
2	Arm Circlescompromised run: lock the cadence, shorten the stride, stay tall	2 × 10
3	Cat-Cowsteady breathing rhythm	2 × 10

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

Time__ : __

	1	Air Bikerow: legs-body-arms, arms-body-legs — never break the order	2 × 250 m easy
	2	Mountain Climberburpee jump flat and long — save the legs, keep the rhythm	2 × 8 easy

Phase 3 · Main Race-Format Block2 couplets · 400 m run + station work · transition under 5 s · log splits

Time__ : __

1	Race-Pace Runcompromised run: lock the cadence, shorten the stride, stay tall	run leg
2	Prowler Pushsled push: hips low, arms locked, small fast steps	25 m	kg
3	Race-Pace Runjog INTO the station — working within 5 seconds	run leg
4	Thrusterbreak BEFORE you fail — planned sets beat forced rests	15-20 reps	kg

Rounds

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	Push Presslog every split — the race is won by slowing down least	3 × 6	kg
2	Towel Pull-Upswitch grip before it screams — manage, don't survive	3 × 12
3	Suitcase Carrysteady breathing rhythm	3 × 20 m	kg

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

Time__ : __

1	Dead Hangsteady breathing rhythm	45 s/side
2	Hamstring Stretchsteady breathing rhythm	45 s/side
3	Overhead Lat Stretchsteady breathing rhythm	nasal walk · 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

Athlete signature

Coach signature

Loads / times hit / next targets

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.