Program station sequences alongside %1RM strength waves in one workout log.

Strength wave + HYROX station block

1. Strength Wave · Block A (4 × 5 @ 80% 1RM · rest 2:30) · Auto-resolves bar load and plates from each client’s squat max before conditioning starts. 3D cues
2. Station 01 · SkiErg (1,000 m @ threshold pace) · Hinge from the hips, arms long at the catch, finish hands past the thighs. Coaching cues
3. Station 02 · Sled Push (4 × 12.5 m @ race load) · Arms locked or tight to the poles, torso angled, steady marching drive through the midfoot. 3D cues
4. Station 03 · Sled Pull (4 × 12.5 m · box step-back) · Hips low, plant the heels, hand-over-hand finish without rounding the lumbar spine. Coaching cues
5. Station 04 · Burpee Broad Jump (80 m · step-up cadence) · Step the feet up cleanly to save hip flexors; two-foot take-off and soft landing. 3D cues
6. Station 05 · Row Erg (1,000 m · target split) · Legs, body, arms on the drive; controlled recovery at 26–28 strokes per minute. Coaching cues
7. Station 06 · Farmer’s Carry (200 m · competition bells) · Ribs stacked, shoulders packed away from the ears, short quick steps. 3D cues
8. Station 07 · Sandbag Lunge (100 m · alternating) · Bag high across both traps, back knee kisses the turf, full hip extension at the top. 3D cues
9. Station 08 · Wall Ball (75–100 reps · full depth to target) · Hip crease below the knee on every rep; drive straight into the throw as you rise. 3D cues
10. Run Intervals · Between Stations (8 × 1,000 m · compromised pace) · Settle breathing in the first 200 m off each station; hold target split. 3D cues