HYROX SIM

Hosted by: Magan McSwain & Bold Fitness
Format: Complete all 8 HYROX stations for time

Here’s a breakdown of the eight stations you will complete in HYROX Race Simulation, including an intital 1 km run and a 1km run in between each zone:

1. Ski Erg (1000 m)
   Upper- and lower-body cardio challenge on the SkiErg machine — simulates cross-country ski poles.
2. Sled Push (50m)
   Power strength test driving a weighted sled forward using legs and core.
3. Sled Pull (50m)
   Strength and posterior chain work pulling the sled back using the rope.
4. Burpee Broad Jumps (80m)
   Explosive bodyweight conditioning — burpee into a broad jump in sequence.
5. Row (1000m)
   Max-effort row on a rowing machine — tests aerobic capacity and upper/lower coordination.
6. Farmer’s Carry (200m)
   Grip, core, and shoulder endurance carrying heavy kettlebells for distance.
7. Sandbag Lunges (100m)
   Weighted lunges over a set distance — leg strength and stamina under fatigue.
8. Wall Balls (100 Reps)
   Functional strength finish — repeatedly squat and throw a medicine ball to a target.

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Host or Publisher Bold Fitness / Deadly Dozen