TrainersEye · Session of the Day · HYROX · #053

HYROX Loaded Locomotion — Carries & Sandbag Lunges

200 m farmer grip endurance and 100 m sandbag lunge capacity — upright posture to the end · 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	Bodyweight Squatsteady breathing rhythm	8 + 8
2	Cat-Cowjog INTO the station — working within 5 seconds	2 × 10
3	Leg Swingsteady 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	Squat Jumpburpee jump flat and long — save the legs, keep the rhythm	2 × 8 easy

Phase 3 · Main Race-Format Block3 rounds · planned break points · never to failure

Time__ : __

1	Suitcase Carrycarry tall — shoulders back, quick feet, no leaning	50 m	kg
2	Step-Upbag high on the back, chest proud — knee kisses the floor	25 m	kg
3	Overhead Carryswitch grip before it screams — manage, don't survive	50 m	kg

Rounds

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	Hammer Curlswitch grip before it screams — manage, don't survive	3 × 12	kg
3	Hollow Holdsteady breathing rhythm	3 × 30 s

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

Time__ : __

1	Child's Posesteady breathing rhythm	90 s
2	Calf Stretch Wallsteady breathing rhythm	45 s/side
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 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.