Erg Hyrox Builder
Long mixed-modal piece alternating transfers with stations in race flow. It anchors the week to build durable aerobic power and calm, efficient transitions under fatigue.
- min
- 62
- blocks
- 3
Settle into sustainable work on the transfers, then move stations with intent without tipping into the red. Average Zone 3, about RPE 7, with short rises to 8 that you can recover from within 60–90 seconds; keep transitions tidy and uninterrupted.
warmup
2 sets, 30 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Jump Rope | 60 s | 90 s | 2 min |
| Air Squat | 12 reps | 16 reps | 20 reps |
| Thoracic Rotation | 8 reps | 12 reps | 16 reps |
| Hip Flexor Stretch | 30 s | 40 s | 50 s |
Build to a light sweat on the rope, then open hips and T‑spine so the row feels tall and the squat pattern is clean. Hold the hip‑flexor stretch long enough to feel the front of the hip release.
conditioning
1 rounds for time (cap 50 min)
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 600 m | 800 m | 1000 m |
| Sled Push | 30 m @ 60 kg | 40 m @ 90 kg | 50 m @ 120 kg |
| Row (Erg) | 600 m | 800 m | 1000 m |
| Sled Pull | 30 m @ 50 kg | 40 m @ 75 kg | 50 m @ 100 kg |
| Row (Erg) | 600 m | 800 m | 1000 m |
| Burpee Broad Jump | 40 m | 60 m | 80 m |
| Row (Erg) | 600 m | 800 m | 1000 m |
| Wall Ball | 60 reps @ 6 kg | 80 reps @ 9 kg | 100 reps @ 12 kg |
On the erg, sit around 22–24 spm early and 24–26 later at a 10k feel with a moderate damper so the legs drive. Choose sled loads you can march without stops, keep burpee broad jumps on a metronome, and manage wall balls in steady sets you won’t fail; transitions under 10 seconds.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 5 min | 7 min | 8 min |
| Hamstring Stretch | 60 s | 90 s | 2 min |
| Hip Flexor Stretch | 60 s | 90 s | 2 min |
| Foam Roll | 2 min | 3 min | 4 min |
Walk until breathing is quiet, then open hamstrings and hips. Roll calves, quads, and lats for 60–90 seconds each.
2026-09-11