How To Hyrox


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How to Improve Your HYROX Technique

Getting better at HYROX isn't always about working harder. Sometimes, the biggest improvements come from refining the basics.


BPN coach and HYROX World Championship qualifier Simon Diaz breaks down three key movements: the row, ski, and wall balls, and how better technique can help you become more efficient, conserve energy, and perform better throughout the race.


Row: Focus on Efficiency


Instead of cranking the damper to 10, Simon recommends keeping it around 4–6 to help reduce fatigue as the workout progresses. Focus on a controlled catch, a slightly wider grip, and driving through the heels to generate power.


The goal is to produce power while staying relaxed and controlling your breathing and pace.


Ski: Hinge, Don't Squat


On the SkiErg, Simon recommends a damper setting around 4–6 and emphasizes using a slight hinge rather than a squat.


Generate power through your core while minimizing unnecessary movement that can fatigue your legs.


Better efficiency here means more energy available for the run that follows.


Wall Balls: Find Your Rhythm


Wall balls can quickly become a limiting station. Start by preparing your hips and practicing your aim so you can consistently hit the target and avoid no-reps.


Once you start, focus on a smooth rhythm: receive the ball as it comes down, move directly into your squat, and keep the ball slightly above your chin with your elbows tucked in.


Put It Into Practice


Simon recommends two workouts to put these techniques into practice:


30-Minute AMRAP

  • 500m Ski

  • 400m Run

  • 500m Row

  • 20 Wall Balls


Repeat for 30 minutes, focusing on technique and staying around Zone 2–3 rather than going all-out.


20-Minute EMOM

  • Minute 1: Ski

  • Minute 2: Run

  • Minute 3: Row

  • Minute 4: Wall Balls

  • Minute 5: Rest


Work for 45–50 seconds each minute, leaving time to transition.


HYROX rewards consistency. There isn't one workout that will make or break your performance. It's the quality sessions you repeat over time that make you fitter, faster, and more efficient.


Keep showing up. Keep refining the basics. Keep getting better.

WATCH EPISODE ONE