The Movement Library

How to do the core Hyrox and functional-fitness movements — wall balls, sled push, thrusters, pull-ups and more — with the standard, step-by-step technique, common faults and scaling for each.

SkiErg — A standing cardio machine that mimics the double-pole action of cross-country skiing, driven by pulling two handles down from overhead. It opens every Hyrox race, so pacing here sets the tone for the whole event.
Sled Push — A heavily loaded sled that you drive across the floor over four 12.5 m lengths for 50 m total. It is one of the most leg-taxing stations and a classic spot where races unravel.
Sled Pull — A loaded sled dragged toward you hand-over-hand along a rope, from within a marked box, over four 12.5 m lengths for 50 m total. It heavily loads the back, grip and legs.
Burpee Broad Jump — A travelling burpee where each rep chest-to-floor is followed by a two-footed jump forward, repeated to cover 80 m. It is a full-body grind that spikes the heart rate right after the sleds.
Rowing — A 1000 m effort on an indoor rowing machine sitting at the midpoint of the race. It blends leg drive, hip hinge and upper-body pull into one rhythmic movement.
Farmers Carry — Carrying a heavy kettlebell in each hand for 200 m as fast as possible. It punishes grip, forearms and core while your legs are already deep into the race.
Sandbag Lunges — Walking lunges for 100 m with a sandbag carried across the shoulders or upper back. Coming late in the race, it torches already-fatigued legs.
Wall Balls — The final station: repeated squat-and-throw reps driving a medicine ball up to a target on the wall. After 8 km of running and seven stations, 100 reps here is a brutal finish.
Running — The connective tissue of Hyrox: a 1 km run precedes every one of the eight stations, for 8 km of total running. Each leg is run on tired, station-fatigued legs, so pacing across all eight is decisive.
Air Squat — The foundational squat pattern performed with no external load, using only bodyweight. It builds the mechanics, mobility, and balance that every loaded squat and Olympic lift depends on.
Front Squat — A squat with the barbell racked across the front of the shoulders. The front-loaded position demands an upright torso and directly carries over to receiving the clean.
Back Squat — A squat with the barbell resting across the upper back, allowing the heaviest loading of all the squat variations. It is a primary builder of lower-body and posterior-chain strength.
Overhead Squat — A full-depth squat performed while holding the barbell locked out overhead. It is the ultimate test of core stability, balance, and overhead mobility, and it underpins receiving the snatch.
Deadlift — Lifting a loaded barbell from the floor to a standing position by extending the hips and knees. It is one of the most fundamental strength movements and trains the entire posterior chain.
Shoulder Press — A strict overhead press driven purely by the shoulders and arms with no help from the legs. It is the base pressing movement from which the push press and push jerk are built.
Push Press — An overhead press that adds a short, powerful dip and drive of the legs to move more weight than a strict press. The legs start the bar moving and the arms finish it overhead.
Push Jerk — An overhead lift that uses leg drive to launch the bar and then a re-bend of the knees to drop underneath it, receiving the bar in a partial squat before standing. It moves more weight overhead than the push press.
Thruster — A front squat flowing seamlessly into a push press, combining a full-depth squat with an overhead press in one continuous movement. It is a full-body, high-demand movement common in conditioning workouts.
Clean — Explosively lifting a barbell from the floor to the front rack in one movement. The power clean is received in a partial squat, while the squat clean is received in a full front squat, both catching the bar on the shoulders.
Snatch — Lifting a barbell from the floor to locked out overhead in one continuous movement using a wide grip. The power snatch is received in a partial squat, while the squat snatch is received in a full overhead squat.
Clean and Jerk — A two-part Olympic lift that combines a clean to the front rack with a jerk to lockout overhead. It allows the most weight of any single overhead movement and is a benchmark of full-body power.
Pull-Up — A vertical pulling movement where you hang from a bar and pull your body up until your chin clears it. The strict version is pure upper-body strength; the kipping version uses a rhythmic hip drive to move faster and cycle more reps.
Chest-to-Bar Pull-Up — A pull-up with a higher range of motion where the chest must actually make contact with the bar. It demands more pulling power and a taller, more aggressive kip than a standard pull-up.
Toes-to-Bar — A core and hip-flexor movement performed hanging from a pull-up bar, where both feet are swung up to touch the bar between the hands. A coordinated kip lets athletes string multiple reps together efficiently.
Muscle-Up — An advanced movement that combines a pull-up and a dip to bring the body from hanging below the rings or bar to fully supported above it. It requires a fast, aggressive transition through the sticking point at chest height.
Handstand Push-Up — An inverted pressing movement performed upside down against a wall, lowering the head to the floor and pressing back to full arm lockout. It builds overhead pressing strength and shoulder stability.
Ring Dip — A pressing movement on gymnastics rings where the body is supported above the rings and lowered until the shoulders drop below the elbows, then pressed back to lockout. The instability of the rings adds a significant stabilization challenge.
Pistol — A single-leg squat where you lower all the way down on one leg while the other leg extends straight out in front, then stand back up. It demands strong legs, balance, and ankle and hip mobility.
Rope Climb — Climbing a vertical rope from the floor to a target height using the hands and, in the standard version, a foot clamp for support. It combines grip strength, pulling power, and coordinated leg technique.
Box Jump — An explosive lower-body movement where you jump from the floor onto a raised box and stand to full extension on top. It develops power, coordination, and conditioning.
Burpee — A full-body movement that flows from standing to a chest-to-floor position and back up to a jump. It is a staple conditioning exercise that spikes the heart rate and works the whole body.
Double-Under — A jump-rope skill where the rope passes under the feet twice for every single jump. It requires a fast wrist turn, a tight bounce, and precise timing.
Kettlebell Swing — A powerful hip-hinge movement that propels a kettlebell forward and up using a snap of the hips. The American version drives the bell all the way overhead, while the Russian version stops at eye level.