Station-Specific Training Drills

Train Each Station Like a Pro

The fastest Hyrox athletes don’t just practice the stations — they train the specific movement patterns and energy systems each station demands. Here are targeted drills for every station.

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Station 1: SkiErg Drills

Goal: Improve power per stroke and pacing consistency.

Drill 1: Power Intervals

• 10×100m SkiErg at max effort with 30s rest
• Focus on explosive hip hinge and arm pull

Drill 2: Pacing Practice

• 3×1,000m at your target race split
• Use the monitor — aim for consistent 500m splits

Drill 3: Strength Transfer

• Straight-arm lat pulldowns: 3×12
• Medicine ball slams: 3×15
• Banded pull-throughs: 3×15

Key muscle groups: Lats, triceps, core, hip extensors.

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Station 2: Sled Push Drills

Goal: Build leg drive power and maintain momentum.

Drill 1: Heavy Singles

• 5×50m sled push at 110% race weight with full recovery
• Focus on explosive starts and maintaining speed

Drill 2: Speed Push

• 8×25m at 70% race weight — emphasis on fast feet
• Walk back recovery

Drill 3: Strength Transfer

• Leg press: 4×8 heavy
• Walking lunges with dumbbells: 3×20 steps
• Calf raises: 3×15

Key muscle groups: Quads, glutes, calves, core.

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Station 3: Sled Pull Drills

Goal: Build grip endurance and efficient pulling mechanics.

Drill 1: Timed Pulls

• 5×50m sled pull at race weight — time each one
• Focus on smooth, rhythmic hand-over-hand technique

Drill 2: Grip Endurance

• Dead hangs: 3×max time
• Towel pull-ups: 3×max reps
• Plate pinches: 3×30s

Drill 3: Strength Transfer

• Seated cable rows: 4×10
• Bicep curls: 3×12
• Farmer hold (static): 3×45s at race weight

Key muscle groups: Forearms, biceps, lats, core.

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Station 4: Burpee Broad Jump Drills

Goal: Improve efficiency and reduce energy cost per rep.

Drill 1: Technique Practice

• 3×40m at controlled pace — focus on:
  • Step-back instead of jump-back on the burpee
  • Minimal air time on the jump
  • Smooth transitions between burpee and jump

Drill 2: Timed Intervals

• 5×20m at race effort with 2 min rest
• Track distance per rep (consistency matters more than distance)

Drill 3: Conditioning

• 5 rounds: 10 burpees + 200m run, 90s rest
• Simulates the fatigue you’ll feel at station 4

Key muscle groups: Full body — legs, chest, shoulders, core.

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Station 5: Rowing Drills

Goal: Maximize power output while managing fatigue from prior stations.

Drill 1: Negative Split Rows

• 1,000m row: first 500m at moderate pace, second 500m faster
• Teaches pacing discipline

Drill 2: Power Strokes

• 8×250m at max effort with 1 min rest
• Focus on leg drive and a powerful catch

Drill 3: Fatigued Rowing

• 30 burpees → immediately 1,000m row
• Simulates rowing after burpee broad jumps

Key muscle groups: Legs, back, core, arms.

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Station 6: Farmers Carry Drills

Goal: Build grip strength and efficient carrying mechanics.

Drill 1: Heavy Carries

• 3×100m at 120% race weight (heavier than race day)
• Walk back recovery

Drill 2: Race-Weight Speed

• 4×200m at race weight for time
• Focus on brisk walking pace without running

Drill 3: Grip Training

• Dead hangs: accumulate 3 min total
• Single-arm farmer holds: 3×30s each hand
• Wrist curls: 3×15

Key muscle groups: Forearms, traps, core, legs.

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Station 7: Sandbag Lunge Drills

Goal: Build single-leg strength and maintain form under fatigue.

Drill 1: Weighted Lunges

• 4×50m sandbag lunges at race weight — focus on upright torso and back knee touching ground

Drill 2: Single-Leg Strength

• Bulgarian split squats: 3×10 each leg
• Step-ups with weight: 3×10 each leg
• Single-leg RDLs: 3×10 each leg

Drill 3: Fatigued Lunges

• 200m Farmers Carry → immediately 100m Sandbag Lunges
• Simulates the race sequence (stations 6→7)

Key muscle groups: Quads, glutes, core, shoulders (for holding the bag).

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Station 8: Wall Ball Drills

Goal: Build squat endurance and efficient throwing mechanics.

Drill 1: Unbroken Sets

• Work up to 50 unbroken wall balls at race weight
• Practice breathing rhythm: exhale on the throw

Drill 2: Broken Set Practice

• 4×25 reps (or 3×25 for women) with 30s rest between sets
• Aim to reduce rest to 15s over time

Drill 3: Strength Transfer

• Front squats: 4×8
• Thrusters: 3×12 with moderate weight
• Overhead press: 3×10

Key muscle groups: Quads, shoulders, triceps, core.

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Weekly Station Training Template

Add 2 station-focused sessions per week alongside your running:

Session A: Push/Ergo Stations

1. 1,000m SkiErg (for time)
2. 50m Sled Push (at race weight)
3. 1,000m Row (for time)
4. 50 Wall Balls
5. Run 1km between each

Session B: Pull/Carry/Bodyweight Stations

1. 50m Sled Pull (at race weight)
2. 40m Burpee Broad Jumps
3. 200m Farmers Carry
4. 50m Sandbag Lunges
5. Run 1km between each

Track your times each week to measure improvement.