Warm-Up (Mandatory – 10 minutes)
Jump Rope (Low Impact)
2 rounds:
45 sec easy bounce
30 sec rest
Cue: quiet feet, vertical torso
Banded Thoracic Extension
2 x 12 reps
Seated or tall kneeling
World’s Greatest Stretch (Controlled)
5 reps per side
No rushing
Hip Airplanes (Assisted)
2 x 5 per side
Light support if neededMain Event: HYROX-Style Circuit
Station 1 – Engine Builder
Bike Erg or Rower
800 meters OR 1.5 minutes steady effort
RPE: 6/10
Purpose: elevate HR without joint impact
Station 2 – Sled Drive (Primary Power)
Sled Push → Backward Sled Drag
Push: 25–30 m
Backward drag: 25–30 m
Moderate load
This replaces lunges and wall balls
Coach’s Note:
Backward drags = knee health + quad integrity with zero spinal compression.
Station 3 – Carry Strength
Farmer Carry or Front Rack Carry
40–60 m
Heavy but clean posture
No leaning, no rushing
HYROX carry feel without grip burnout or hip shock
Station 4 – Upper Push (Spine Neutral)
Choose ONE:
Incline Push-Ups x 15–20
OR
Single-Arm Landmine Press x 8/side
No burpees, no floor slams, no spinal flexion cycling
Station 5 – Step Pattern (Lunge Replacement)
Low Box Step-Ups
10 reps per leg
Optional light load
Controlled descent
This protects hips while preserving unilateral demand
Station 6 – Pull + Core Stability
Superset:
Ring Rows x 12–15
Dead Bug x 10/side
Station 7 – Finisher (Short, Sharp, Safe)
Choose One:
Bike Erg: 5 rounds
20 sec hard
40 sec easy
OR
Heavy Sled Push:
5 x 20 m, rest as needed
Total Time
45–55 minutes depending on rest and transitions