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 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 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