VRTUS: ERG ARMY x HYROX PERFORMANCE WORKSHOP

ERG ARMY x VRTUS BONDI

Ergs + Performance Workshop

This workshop is about one thing: executing better when it counts.

Under fatigue.
Under pressure.
When it actually matters.

Whether you’re training for HYROX or simply want to move better and perform more efficiently on the ergs, this workshop is designed to give you practical tools you can apply immediately.

Instead of letting the ergs drain your energy or dictate your session, you’ll learn how to use them to build capacity, improve efficiency, and get more out of your training.

Join us at VRTUS Bondi for a hands-on Erg Army workshop focused on erg performance, efficiency, and real-world application.

Date: Sunday, May 3
Location: VRTUS Bondi
Time: 10:00am – 3:00pm

Schedule:
10:00am – 1:15pm → Erg Performance
1:15pm – 3:00pm → HYROX Station Performance

RowErg + SkiErg

This is the core of the workshop.

We will break down:

• Setup and positioning
• Sequencing and force application
• Pacing and efficiency
• How to use the ergs effectively in training
• Common mistakes that cost you metres, time, and energy

Whether your goal is to improve your conditioning, your race performance, or your efficiency in class, this session will give you the tools to get more out of every stroke.

The goal is simple:
better output, lower energy cost, and more control.

This session applies those principles to HYROX racing.

We will cover:

• Movement efficiency across key stations
• Pacing and transitions
• Executing well when fatigue sets in

Even if you’re not currently racing HYROX, this session will give you valuable insight into how to apply erg efficiency under fatigue and across mixed-modality training.

Ergs Only
For athletes who want to improve efficiency, output, and control on the ergs in both training and competition.

Full Experience
Erg mastery plus HYROX performance application.

Super Early Bird Tickets will go live Thursday 26th March at 6pm

There are 12 tickets available at this price.
Once they’re gone, pricing will increase.

Spots are limited. This workshop will sell out.

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Host or Publisher Jane Erbacher