HYROX Station Mistakes to Avoid: Row Through Wall Balls

RMR Training Podcast

Finishing strong in a HYROX race isn’t easy, but with the right strategy, you can crush it every time. In this episode of the RMR Training Podcast, Rich Ryan and Meg Jacoby dig into the back half of the race—the burpee broad jumps, rowing, farmers carries, lunges, and wall balls. These are the stations that test every ounce of strength and grit you’ve got.

We’re breaking down the most common mistakes we see on the course and sharing tips to avoid them, from better pacing to smarter form. Plus, Meg gives us an update on her recovery journey and how she’s using her comeback to refine her strength and mindset.

Whether you’re a HYROX rookie or gunning for the podium, this episode is packed with actionable advice to help you train smarter, move faster, and finish stronger.

Chapters:
0:00 – Sponsors: ROX Opt & Resolute Coffee
4:30 – Meg’s Recovery Wins: Progress and Training Adjustments
17:45 – Burpee Broad Jumps: Training the Jump and Avoiding Pauses
30:00 – Rowing: Managing Energy for the Run and Staying Efficient
42:20 – Farmers Carry: Quick Steps, Grip Strength, and Staying Upright
56:10 – Lunges: How to Balance Cadence, Weight, and Recovery
1:10:00 – Wall Balls: Breaking Smart and Form Tweaks for Big Wins
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