Exercises

Overview The sled pull marries brute posterior‑chain strength with high‑octane conditioning. Every hand‑over‑hand stroke recruits quads, glutes, hamstrings, lats, and grip while keeping joint stress low thanks to an all‑concentric load. It’s a staple in Hyrox racing and a go‑to for functional fitness athletes who need real‑world power without heavy spinal loading. As an added bonus, every stride reinforces ankle dorsiflexion and knee tracking, turning the drill into sneaky mo

Overview The shoulder press—also known as strict press or overhead press—builds raw vertical pushing strength by driving a load from the shoulders to a locked‑out overhead position without leg assistance. It targets deltoids, triceps, and upper back while demanding rigid core control and balanced bar path—skills that carry into jerks, handstands, and everyday upper‑body resilience. How to Perform Anchor each rep to these phases: Set‑Up : Feet hip‑width, glutes and abs tight.

Overview The sled push—performed with a prowler or plate‑loaded sled—combines maximal leg drive with lung‑searing conditioning. Because each step is purely concentric, joints avoid the micro‑trauma typical of barbell lifts, making sled pushes a rehab staple and a favorite deload substitute for squats. They are also one of eight benchmark stations in Hyrox racing, where athletes must move a weighted sled for 50 m mid‑event. Whether you load heavy for force or strip plates for

Overview A squat clean—often just called the ‘clean’ in Olympic circles—moves a barbell from the floor to the shoulders while diving under into a full front‑squat catch. This variation lets you lift the heaviest loads because you don’t need to pull the bar as high as in a power clean. Squat cleans demand leg drive, hip extension, and fast elbows, but also mobility: ankles, hips, and thoracic spine must cooperate to stabilise the front‑rack at depth. How to Perform Setup: Fee

Overview Few movements demand the same blend of speed, strength, mobility, and precision as the snatch. Originating on the Olympic platform, it asks an athlete to take a loaded barbell from the floor to locked‑out overhead in a single fluid motion that unfolds in less than a second. Because there is zero margin for error, the snatch exposes technical flaws faster than any other lift, making it a keystone diagnostic for coaches at every level. Beyond its spectacle, the snatch

Introduction The SkiErg offers a dynamic and engaging way to improve your cardiovascular fitness . This guide will cover everything you need to know about the SkiErg, including how to use it correctly, its benefits, and how to incorporate it into your workout routine. How to Use the SkiErg Setup Adjust the Damper: Set the damper to a level that matches your fitness goals. Higher settings simulate a heavier, slower ski, while lower settings simulate a lighter, faster ski. Gri

Introduction The seated vertical jump is a high-intensity exercise designed to improve your explosive power, lower body strength, and overall athleticism . By eliminating the momentum from a standing start, the seated variation focuses on developing pure power from a static position. This guide will cover everything you need to know about the seated vertical jump, including how to perform it correctly, its benefits, and how to integrate it into your workouts. How to Perform S

Overview Wall balls combine a full squat with an overhead throw, testing leg drive, core stability, and shoulder stamina while spiking heart rate. Holding a medicine ball at the chest, you drop into a squat and launch the ball to a 10‑foot target (9 ft for women), catch it, and flow into the next rep. The move hammers quads, glutes, hamstrings, core, shoulders, and upper back, making it a functional‑fitness staple and the decisive final station in Hyrox. How to Perform Setup:

Overview The Turkish get‑up (TGU) is a full‑body, ground‑to‑standing sequence that builds shoulder durability, rotary core strength, and unilateral stability in a single lift. Moving a kettlebell from supine to overhead standing and back forces the body through multiple planes, training proprioception, hip mobility, and contralateral coordination. Despite the slow tempo, a crisp get‑up can expose—and correct—weak links that sabotage heavy presses, Olympic lifts, and even runn

Introduction The Russian kettlebell swing is a foundational exercise in strength and conditioning programs, known for building explosive power, improving cardiovascular fitness, and strengthening the posterior chain . This guide covers everything you need to know about the Russian kettlebell swing, including proper technique, benefits, and how to integrate it into your workouts. How to Perform Setup Stance: Stand with your feet shoulder-width apart and the kettlebell on the

Introduction Rowing is a full-body workout that improves cardiovascular fitness, strength, and endurance . This guide covers everything you need to know about the rowing machine, including how to use it correctly, its benefits, common rep schemes, and tips for getting the most out of your rowing sessions. How to Perform Setup Adjust the Foot Straps: Secure your feet on the footrests and tighten the straps across the widest part of your feet. Set the Damper: Adjust the dam

Introduction Sandbag lunges, the 7th station in Hyrox, is a dynamic lower body exercise that builds lower body strength as well as stability and endurance . This guide will cover everything you need to know about the sandbag lunge, including how to perform it correctly, its benefits, and tips to integrate it into your training regimen. How to Perform Setup Position the Sandbag: Hold the sandbag across your shoulders, ensuring it is stable and secure. Starting Position: Stan

Overview The split jerk is the heaviest‑loading overhead lift in Olympic weightlifting. After a powerful leg drive, you split the feet front–back and drop the hips under the bar, securing it overhead with elbows locked before recovering to a stable stance. This movement converts maximal leg power into overhead stability, demanding precise timing, footwork, and mobility. CrossFit athletes leverage the split jerk for fast barbell cycling in workouts like ‘Grace,’ while weightli

Overview The squat snatch—catching the barbell in a full overhead squat—is the gold standard test of speed, mobility, and timing in Olympic lifting. Because you pull less high than a power snatch, it allows the heaviest snatch loads—but only if you can drop under the bar with precision. Training the squat snatch not only boosts top‑end lifting numbers but also bullet‑proofs ankle, hip, and shoulder mobility. A confident bottom position pays dividends in overhead squats, thrus