TrainersEye · Session of the Day · HYROX · #078

HYROX Compromised Running — Legs-Gone Run Day

Run mechanics that survive station fatigue — pre-fatigued legs, locked cadence, tall posture · Block · Race-Specific Peak (couplets & pacing)

Target ≈ 65 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	World's Greatest Stretchcompromised run: lock the cadence, shorten the stride, stay tall	2 × 10
3	Ankle Dorsiflexionlog every split — the race is won by slowing down least	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	Burpee Broad Jump — flat & longburpee jump flat and long — save the legs, keep the rhythm	2 × 8 easy

Phase 3 · Main Race-Format Block4 couplets · 1000 m run + station work · transition under 5 s · log splits

Time__ : __

	1	Goblet Squatbreak BEFORE you fail — planned sets beat forced rests	15 reps to pre-fatigue	kg
	2	Race-Pace Runcompromised run: lock the cadence, shorten the stride, stay tall	run leg — hold pace

Rounds

Progression: Race rule: train the transitions — jog INTO every station, start working within 5 s. Pace by the talk test: stations at 3-4 words, runs at full sentences early, 3-4 words late.

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

Time__ : __

1	Romanian Deadliftlog every split — the race is won by slowing down least	3 × 4	kg
2	Farmer Carryswitch grip before it screams — manage, don't survive	3 × 25 m	kg
3	Planksteady breathing rhythm	3 × 30 s

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

Time__ : __

1	Figure-Four Stretchsteady breathing rhythm	45 s/side
2	Dead Hangsteady breathing rhythm	45 s/side
3	Standing Quad 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

__ : __ : __

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.