Warm-Up - 5 min easy RowErg (RPE 2–3) - Dynamic mobility sequence - 3 × 10 s hard RowErg efforts (RPE 9–10) with 50 s easy recovery between efforts - Main Set: 32-36min. EMOM 1. min. 10-14x DB push press 2. min. 10-14x Squats with DB in Front Rack position 3. min. 10-14x Dual DB thruster 4. min. 8-12x Burpees DB weights: - Men PRO: 12-16 kg (6-8kg DB per hand) - Men Open: 8-12 kg (4-6kg DB per hand) - Women PRO 8-12 kg (4-6kg DB per hand) - Women Open: 4-6 kg (2-3kg DB per hand) Repeat the four-exercise sequence continuously for up to 32-36 minutes. Cool-Down - 10 min easy row or bike - Focus on controlled nasal breathing and full exhalation. Notes - The total number of intervals should be adjusted based on training experience and current fatigue status. - The dumbbell load should allow completion of all exercises unbroken without excessive fatigue or loss of form. Why - This session targets the strength–endurance component of wall balls, utilising overhead press and squat mechanics, with burpees adding fatigue. - The EMOM structure promotes high-quality repetition accumulation with brief recovery periods, optimising both work capacity and movement quality. Key points: - Increasing fatigue tolerance in wall balls - Serve as a general conditioning using foundational movements of press, squat and burpees.

Warm-Up: 5 minutes of light aerobic work on an ergometer (e.g., rower or ski erg) + Dynamic mobility Pull Development A1. Deadlift – 4 × 6 - Intensity: 2 reps in reserve (RIR) - Tempo: 3-1-1-1 - Rest: 1–2 min B1. Chin-Up – 4 × 6 - Intensity: 2 RIR; add load if necessary - Tempo: 3-1-1-1 - Rest: 1–2 min C1. Hip Extension – 3 × 12–15 - Rest: 30 s - Intensity near failure D1. Horizontal Row Machine – 3 × 12–15 - Rest: 30 s - Intensity near failure - Cool-Down - 5 minutes of light running or low-intensity aerobic activity Notes - Tempo: Emphasise a controlled 3-second eccentric (lowering) phase Why This session focuses on developing posterior chain strength, targeting the hamstrings, glutes, lower back, and latissimus dorsi. The structure and tempo directly enhance performance in the sled pull discipline, improving horizontal force application and overall pulling capacity. Key points - Increased posterior chain strength and endurance - Transfer to the sled pull discipline

Some people might be put off by the amount of running in HYROX - and it’s not just the general population. Even an athlete who trains strength several times a week and looks great might find 8 kilometers to be a big challenge, and something that could discourage them. But if you make the decision to add more low-intensity movement into your daily routine, it can be a real game-changer - not only in whether you conquer a HYROX race, but in your overall quality of life. After all, it’s far more practical to have a strong, functional body than just one that looks good. Remember, every muscle contraction counts! 💡 Add this to your weekly routine: 💪 Walk or bike to work, the store, or anywhere you can. 💪 Skip the elevator or escalator and take the stairs instead. 💪 Break up long hours of sitting with a quick stretch or some light strength exercises.