HYROX Station Strategies: Master Every Movement

## Station-by-Station Breakdown Learn the optimal techniques and pacing strategies for each HYROX station to shave minutes off your race time. ### Station 1: SkiErg (1000m) **Technique:** - Drive down with straight arms - Engage your lats and core - Hinge at the hips, don't squat - Quick arm recovery **Pacing:** Start controlled. Aim for a consistent pace you can hold. Better to finish strong than blow up early. **Target Times:** - Pro: Under 3:30 - Competitive: 3:30-4:30 - Recreational: 4:30-6:00 ### Station 2: Sled Push (50m) **Technique:** - Low body position, arms extended - Short, powerful steps - Keep your core braced - Drive through the balls of your feet **Strategy:** Find a sustainable cadence. The sled is heavy, don't fight it - move with it. ### Station 3: Sled Pull (50m) **Technique:** - Sit back in your heels - Pull with arms and back - Use your legs to anchor - Quick hand-over-hand rhythm **Strategy:** Establish a rhythm immediately. Lost time here is hard to recover. ### Station 4: Burpee Broad Jumps (80m) **Technique:** - Efficient burpee (chest to ground) - Explosive jump forward - Land soft, absorb impact - Immediate transition to next rep **Strategy:** This is where races are won or lost. Stay mentally strong and keep moving. ### Station 5: Rowing (1000m) **Technique:** - Drive with legs first - Lean back slightly - Pull handle to chest - Controlled recovery **Pacing:** Similar to SkiErg - find your sustainable pace and stick to it. ### Station 6: Farmers Carry (200m) **Technique:** - Grip hard, shoulders back - Short, quick steps - Breathe through the discomfort - Don't look down **Strategy:** If you need to rest, do it. But pick them up quickly. ### Station 7: Sandbag Lunges (100m) **Technique:** - Bag high on shoulders - Upright torso - Knee to ground each rep - Alternate legs **Strategy:** Find your rhythm. Some prefer long strides, others short. Know what works for you. ### Station 8: Wall Balls (75-100 reps) **Technique:** - Full depth squat - Explosive hip drive - Catch high, absorb, repeat - Breathe on the way up **Strategy:** Break it up if needed. Sets of 15-25 work well. Don't hit failure.