TrainersEye · Session of the Day · HYROX · #045

HYROX Erg Engines — SkiErg & Row Capacity

1000 m pacing on both ergs — long lat-driven ski pulls, legs-first row strokes · Block · Strength Build (station loads rise)

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	Arm Circlessteady breathing rhythm	2 × 12
2	Inchwormcompromised run: lock the cadence, shorten the stride, stay tall	2 × 10
3	High Kneessteady 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 Block5 × 500 m alternating ergs · 90 s easy between · negative-split the set

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	1	SkiErg — long lat-driven pullsski: long pull from the lats, crunch at the bottom, snap up	3 × 500 m
	2	RowErg — legs-first strokesrow: legs-body-arms, arms-body-legs — never break the order	2 × 500 m

Progression: Strength rule: sled loads climb weekly but posture never breaks — low hips on the push, long arms on the pull. Grip work finishes the session or it steals everything before it.

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

Time__ : __

1	Pendlay Rowlog every split — the race is won by slowing down least	4 × 5 heavy	kg
2	Dead Hangswitch grip before it screams — manage, don't survive	3 × 30 s
3	Ab Wheel Rolloutsteady breathing rhythm	3 × 8

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

Time__ : __

1	Seated Forward Foldsteady breathing rhythm	45 s/side
2	Hip Flexor Stretchsteady breathing rhythm	45 s/side
3	Downward Dogsteady 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

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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.