#Under Erg

You will want to save this one 👇🏼👇🏼 10 Things I Wish I Knew Before My First HYROX!💪 1️⃣ Burpee Broad Jumps – Every lap starts with your chest on the ground! Skipping this could cost you a penalty—I learned the hard way! 2️⃣ Burpee / Lunges Strategy – Avoid the burst-and-pause approach. Instead, find a steady pace you can maintain and stick to it for efficiency so you can start running right away after. 3️⃣ Sled Push – Stop pushing about 5 steps before your legs start burning. Lactic acid clearance is exponential⁉️—the more you accumulate, the longer it takes to clear, so pacing your efforts will help maintain speed. 4️⃣ Farmer’s Carry – Grip strength is key! Use chalk to avoid slipping because dropping the weights will cost you precious seconds. 5️⃣ ROX Zone Efficiency – Be quick! Every second matters, so don’t linger—get in and get out. 6️⃣ Run Smart – Use your runs to bring your heart rate down, ideally into the 160-range and below LT2 (Lactate Threshold 2). Managing your heart rate here will help sustain effort through the race. 7️⃣ Wall Balls – With every throw, drop your arms down to relieve tension in your shoulders. Keep your head straight instead of looking up—our bodies aren’t used to breathing efficiently with a bent neck. Move your eyes, not your head! 8️⃣ Sled Pull Rope Management – After each pull, put your rope away fast so you don’t trip over it. Train yourself to do this efficiently. 9️⃣ SkiErg Damper Setting – In my first race, I had my damper at 10, but now I use 4.5 to 5. 💡 Try this to find your best damper setting: • Do a 10-minute workout at RPE 4 • Start at damper 10 and lower it by one each minute • Track your wattage and heart rate to see what works best for you. 🔟 Rower Strategy – Use the rower to reset your race instead of pushing for minor time gains. Winning 5 seconds per 500m likely won’t change your overall result, but going from 1:55/500m to 1:50/500m can increase your heart rate by 10% or more—making the rest of the race harder. Like those ? Let me know and I’ll do more !

If you have BACK PAIN from rowing… 🤔 It might be from how you’re sitting! When we sit where it’s most “comfortable” on the rower, we tend to end up with your pelvis/hips tucked under us. ❌ This exaggerates rounding in the lower back, which can increase your risk of a back strain! ✅ The fix is to “untuck” your hips by trying to sit more of your hamstrings on the seat, rather than your glutes. This can be a little bit more uncomfortable initially, BUT it helps keep your spine in a more neutral position! 🔥 This helps you get MORE length each stroke all while protecting your lower back more! If you’re dealing with rowing back pain, take a moment to see how you’re sitting and try this adjustment to see if it helps! 👍 Join the Just Row community with hundreds of following along workouts & coaching by me! 💪 Coach Austin 🤘 . . . #row #rower #rowing #rowingmachine #erg #rowingispassion #rowingworkout #hyrox #crossfit #orangetheory #rowingrelated

Long day. Still delivered. Work 10-12-14-16-18 alt DB snatches (each arm is a rep) 8/6 cals airbike (men/women) 10-12-14-16-18 toes to bar 20 DB hop overs Format: 10/8/10/20 12/8/12/20 14/8/14/20 16/8/16/20 18/8/16/20 Goal time try to finish under 28 mins Great time under 18 mins *want the sauce go 20/8/20/20 DB weight: Men 50-35lb, Women 35-20lb *I used 60lb, you can go heavier if you want. Choose weight accordingly* Can sub airbike for: 100m run, 125/100m row or ski, 250/200m bike erg, 50 double unders Sub toes to bar for GHD sit ups, knees to elbows, knee raises, reverse crunches, lying leg raises, hollow rocks #dothework #fitdad #wod #hiit #crossfit #workoutmotivation #fitnessmotivation #workoutoftheday #hotelworkout #fitness #fitnessmotivation #garagegym

⚙️🫁 ERG ENGINE WORKOUT 🫁⚙️ Simple but effective session to SAVE & TRY ⬇️ ⏰ 60 minute session: 5 min Ski 5 min Bike 5 min Row X4 This session really helps focus on your erg techniques over a longer period of time, whilst under fatigue. Get out what you put in… Results don’t come from comfort zones 🤝🏼 #gym #fitness #fitnessmotivation #gymmotivation #hyrox #gymgirl #fitnesslife #fitnessjourney #fitnessfreaks #gymlife #gymworkout #hyroxtraining #hyroxuk #hyroxworld #workout #gymworkout #workoutmotivation #cardio #engine #hardwork

𝐅𝐀𝐒𝐓. 𝐊𝐄𝐄𝐏 𝐌𝐎𝐕𝐈𝐍𝐆. Amrap 9’ 70 x Double Under 12/10 x Calorie Ski Erg 15 x Toes To Bar Rest 3 Minutes. Amrap 9’ 15 x Ghd Sit Ups 12/10 x Calories Echo Bike 9 x Bar Muscle Up @hfs_performance 📈 @nutripurefr 🥤🍼 : -10% en indiquant “booudz” à la création du compte @wodandgo / Code 10% : booudz10 🇫🇷 tattooed by @blondietattooing 🥵 #FitnessMotivation #WOD #trainhard #BurpeeLife #ToesToBar #TrainHard #NoExcuses #FunctionalFitness #GetStronger #FitnessJourney #CompeteHard #PhysiqueGoals #SweatLife #CrossTraining #athletelife #fit #fitnessaddict #reels

Save this quick Ski ERG demo clip under 60 seconds from my HYROX class. I think some of you might find it helpful. Little tip - you will always create more power at the top than at the bottom. @thepark.hq #rjcoaching #hyrox #theparkpremiumfitness

📈 BUILD LASTING CONDITIONING 📈 E4MOM: Every 4 Mins complete the following Watt Bike/Echo Bike x 1km (2 min time cap) Ski Erg x 8-12cal OR MB Slams x 10-15 reps Down Ups x 6-10 reps Aim to complete the above in under 3 minutes, giving you at least 60 seconds rest before starting the next round. Complete 6-8 rounds in total @fiteklub_gc

Hyrox Session 🤝🏼 Building your aerobic engine and muscular endurance – the part of fitness that keeps your heart rate under control and helps you recover faster between stations for Hyrox race day! 1000m – Ski 4x 60 sec per station ➡️ Bike ➡️ Walking lunges ➡️ Ski erg 2 min rest 4x 60 sec per station ➡️ Wall balls ➡️ Row ➡️ Burpee 1000m – Row Lower fatigue early on ✅ Faster recovery between efforts ✅ More left in the tank for sleds & runs ✅ Save this one 🔖 and test it out next time you want to build endurance that translates directly to race day performance! #hyroxtraining #hyroxworkout #hyroxuk #sweatysession #oneractive #oneractivewear #thailand #thailandfitness #thailandtravel #kohsamuithailand #endurancetraining #aerobictraining

One of my toughest HYROX workouts to date 💀 This workout is all about building speed and power under fatigue which is the key to your race day success! The workout: ⬇️ Round 1: 250m Sprint + 250m Ski Erg x4 Round 2: 250m Sprint + 12.5m Sled Push x4 Round 3: 250m Sprint + 25m Burpee Broad Jumps x4 Round 4: 100 Wall Balls to finish🥵 Short sprints paired with stations mimic race intensity and force you to recover on the move. This is how you train both your engine and your mental toughness by pushing hard when your body wants to slow down. Save this one to make sure you’re race day ready🫡 . . . #hyrox #hyroxtraining #hyroxworkout #hyroxathlete #hybridworkout #hybridathlete #torontofitness

🔥 ACID TESTED. COMMUNITY APPROVED. 🔥 Our gym showed up and showed out for the @rad_global Acid Athletics challenge : For Time | 10min 50/40 Cal Row 50 Wall Balls 9/6 50/40 Cal Bike Erg The team were all under fire. The grind was real, the vibes were high, and the podium was earned 🏆 Just look at the sweat and the smiles; and a huge congrats to our top 3 men & women who crushed it and scored their R.A.D® kicks 👟🔥 #AcidAthletics #rad_global #communitystrong #grindandshine #radathletes #acidtested #fitfam #sweatlocal #lacticacid #paincave #letsgooo

A Sweaty Shift In Under 30 Minutes Did this as a Partner workout. Part A (Done Together) 6 Minute Bike Erg 6 Minute Run Then Part B (You Go, I Go Format) 50 Cal Row 40 x DB Thrusters (20kg Dumbbells) 30 x Box Jump Overs 20 x Syncro Burpees 10 x Sandbag Ground To Shoulder 20 x Syncro Burpees 30 x Box Jump Overs 40 x DB Thrusters (20kg Dumbbells) 50 Cal Row Done in under 30minutes. Simple. But not easy. #betterthanyesterday

Hyrox SkiERG workout - work on those splits whilst under fatigue #hyrox #hybrid