HYROX PREP: ROW
HYROX is a unique race that requires repeated running under fatigue mixed with high-load, high-skill movements that challenge your endurance, strength and agility. Training for HYROX should include both cardiovascular conditioning, strength and power training to effectively prepare your body for each station:
Ski Erg
Sled Push
Sled Pull
Burpee Broad Jumps
Row
Farmers Carry
Sandbag Lunges
Wall Balls
The row is the fifth station in Hyrox, covering a distance of 1000m. The row can be a huge challenge to muscular endurance of the arms, back and legs when done incorrectly. Done properly, this station provides an opportunity to recover before your next challenge.
The row requires powerful hip drive, good posture and attention to sequencing
This station is completed on a rowing erg, which mimics the movement mechanics of rowing in a boat.
Common mistakes for rowing form include:
Overpulling with the arms
Rounding the back
Bending the knees early at the end of the stroke
Setting damper resistance too high
Done correctly, rowing involves a drive movement that starts in the legs, moves to the hips and core and ends with the arms -- all of which is reversed during stroke recovery. The goal is to use the legs and core to drive movement efficiently and rhythmically with each stroke.
To accomplish this, focus on:
Initiating drive from the legs
Hinging from the hips
Pulling the arms in to chest height
Keeping good breath control during strokes
Pro-tip: Align your exhales with the drive and inhales with recovery to maintain steady breath control.
While practicing on the rower is important for postural alignment, cardiovascular endurance and confidence with the station, there are ways to prep your body to row more efficiently in the gym.
Four Exercises to Improve your Row
1. Band Dead Bug
Improves core stability and breath control
1. Lay on your back and hook a long resistance band around one foot, holding the other end in the opposite hand
2. Lift your knees so they are stacked above your hips and position your arms directly above the shoulders
3. Draw your in your core and inhale
4. Exhale and lower the arm and leg connect by the resistance band
5. Inhale and return to the starting position, keeping good core mechanics
6. Repeat on each side 2-3 sets of 8-10 reps
2. Single Arm Bent-over Row
Trains scapular stability and the arm pull
1. Place one hand on a bench with your feet staggered
2. Grab a dumbbell in your other hand
3. Keeping core engaged and a neutral spine, pull your shoulder blade in
4. Bring the weight up to your chest, keeping your elbow close to the body
5. Lower with control
6. Repeat for 2-3 sets of 8
3. Kickstand Cable Hinge and Row
Works coordination between a lower body hinge and an upper body pull
1. Position a cable at its lowest height and stand facing the cable
2. Step one foot back with the ball of your foot on the ground and hold the cable in your opposite hand
3. Allow the cable to pull you in, hinging from the hips
4. Drive yourself back to standing, pulling your elbow back until your hand is close to your chest
5. Repeat 2-3 sets of 8-10 on both legs
4. Kettlebell Swing
Improves posterior chain power-endurance
1. Place a heavier KB on the floor between your feet
2. Hinge down and grab the handle
3. From this position, drive your feet into the floor and snap your hips forward
4. Let the bell come back down naturally
5. Repeat 2-3 sets of 4-6
What to Expect from the Hyrox Prep Pack
At Fixxed, we offer a Hyrox performance program includes eight 40-minute sessions including:
a full-body movement pattern assessment
targeted programming
hands-on treatment
One of our licensed athletic trainers to help you reduce injury risk, recover faster, and build the strength and movement quality needed to handle the physical demands of HYROX training and race day.
Whether you’re gearing up for your first event or looking to perform stronger and more efficiently in your next one, this program helps keep your body prepared, resilient, and ready for every mile, sled push, and station ahead.
