Thanks for this post, Rod! I'm looking for more resources like this that are less specific but stil have good carryover to Hyrox races, so I appreciate the write up!
Hi Martha, Its a good question and not one that I have a perfect answer for. The techno treadmill in my gym does have a sled push function and it's pretty good. Video here- https://youtu.be/o4gRmGr4xRI?si=myIdo6Aeh6XkLUaK
I really like reverse lunges and step ups to build strength and power. When performing step ups I like to hold a plate in my arms and do 8-15 reps on one side before changing. The ski erg is a little trickier but you could try and replicate this with a cable machine with two separate handles or a straight arm push down. The ski erg is a lat exercise and a hip hinge. If you dont have access to machine I wouldn't be to concerned as its pretty simple and a small part of the race. However, if you have never used one it can feel a little weird at first and I have seen some pretty inefficient techniques. James Hall is the Ski erg world record holder and has some good tips. He worth be worth a Google. I hope this helps. I'll write a more detail article in my newsletter in the coming weeks.
Thank you for being so quick and all of this is super helpful! I'm definitely going to give all of those a shot at my gym, and such a good reminder about steps ups to build strengths, I totally forgot they existed! Cheers!
Thanks for this post, Rod! I'm looking for more resources like this that are less specific but stil have good carryover to Hyrox races, so I appreciate the write up!
Hi Fran, can you give me more of an example? I would be happy to write someone. Im always looking for good ideas and to help more people.
Hey Rod, if you have any tips for exercises that can replace hard to find machines like ski erg or the sled I think myself and other would appreciate!
Hi Martha, Its a good question and not one that I have a perfect answer for. The techno treadmill in my gym does have a sled push function and it's pretty good. Video here- https://youtu.be/o4gRmGr4xRI?si=myIdo6Aeh6XkLUaK
I really like reverse lunges and step ups to build strength and power. When performing step ups I like to hold a plate in my arms and do 8-15 reps on one side before changing. The ski erg is a little trickier but you could try and replicate this with a cable machine with two separate handles or a straight arm push down. The ski erg is a lat exercise and a hip hinge. If you dont have access to machine I wouldn't be to concerned as its pretty simple and a small part of the race. However, if you have never used one it can feel a little weird at first and I have seen some pretty inefficient techniques. James Hall is the Ski erg world record holder and has some good tips. He worth be worth a Google. I hope this helps. I'll write a more detail article in my newsletter in the coming weeks.
Thank you for being so quick and all of this is super helpful! I'm definitely going to give all of those a shot at my gym, and such a good reminder about steps ups to build strengths, I totally forgot they existed! Cheers!
You're welcome. Ask me anything anytime.