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

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 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