‹ Week TUE 8 SEP

Hyrox Split — ergs & stations

54 min training + 11 prep · ≈ 64 min door-to-door
grab:rowing ergsledski ergkettlebells 44 lbassault bikemedicine ball 14 lb
⚠ Working around: Left shoulder, Chronic ankle tears
High Knees
3 x 20s
soft feet, ankles waking up
Run in place, knees to waist height. Quick feet, tall posture. Muscles: cardio (assists: quads)
Inchworm
6-8
Fold, walk hands to plank, walk feet back up. Hamstrings and shoulders wake up together. Muscles: full_body (assists: hamstrings, shoulders)
Row Erg
4:00 hard-steady
smooth catch, braced back
Hard 250-500m pieces with rest between. Legs-body-arms, in that order. Muscles: cardio (assists: back, hamstrings)
Sled Push
5×40s hard push
ankle: drive, don't bound
Drive a loaded sled down the turf, low and leaning. Zero eccentric — brutal effort, no soreness. Muscles: cardio (assists: quads, glutes, calves)
Ski Erg
4:00 hard-steady
easy on the tendons — pull with lats, not arms
Overhead pull-down cadence like double-poling. Upper-body engine; interval or steady. Muscles: cardio (assists: back, core, triceps)
KB Sumo High Pull
5×12-15
~44lb
fast hips, braced
Wide-stance explosive pull to chin height. Setup: bell between the feet, stance wide, toes slightly out. Form: fast hip drive, elbows lead high and wide, bell stays close to the body. Lower under control back between the legs. Muscles: glutes (assists: back, shoulders)
Assault Bike
4:00 hard-steady
Max-effort 20-30s on the fan bike, easy spin between. The fastest legal way to a redline. 2026-09-18: he LOVES this — cap 2 days/week across both bike entries ("i wouldnt want to see assault bike 4x/week, but 2x/week is probably good"). His signature block: 40 s all-out bike + 8 thrusters (40 lb) every 2:00 for 8 min — "pretty gassed", cardio 9-10/10 pace. He used to open with it and coast — build the rest of the session to its target instead (cardio_late_share shows whether it holds). Muscles: cardio (assists: quads)
Bear Crawl
5×30s crawl
knees an inch off the turf
Crawl with knees an inch off the floor, hips level. Slower is harder. Muscles: core (assists: shoulders, quads)
Row Erg
4:00 hard-steady
empty the tank on this one
Hard 250-500m pieces with rest between. Legs-body-arms, in that order. Muscles: cardio (assists: back, hamstrings)
Wall Ball
5×12-15
~14lb
lower target, shoulder-friendly arc; land soft
Squat and throw the ball to a target ten feet up, catch, repeat. Hyrox/CrossFit staple. Muscles: full_body (assists: quads, shoulders)
Hamstring Stretch
45s each side
Straight-leg fold, standing or lying with a strap. Breathe your way in; per-side. Muscles: hamstrings (assists: calves)
Wall Calf Stretch
45s each side
ankles get extra time
Ball of foot on the wall, lean in. Straight knee then bent knee; per-side. Muscles: calves