Equipment/Station 4

4Station

Rower (erg)

Air rower (ergometer), Hyrox station.

Distance
1000 m
Energy system
Aerobic
Split
≈60% legs

At a glance

Cardio demand

4/4

Strength demand

2/4

Technical demand

3/4

Injury risk

1/4

What it works

QuadsGlutesLatsBicepsCore

Video

Demonstration officielle HYROX du rameur

What it's for

A cross-training benchmark movement, very technical despite its apparent simplicity. A well-executed stroke draws roughly 60% from the legs, 20% from the torso and 20% from the arms, which makes it an excellent test of movement efficiency under fatigue. What it trains: quads and glutes (leg drive), lats and biceps (pull phase), core bracing throughout the stroke.

How to use it

Sequence: legs, then torso, then arms on the pull; reverse order on the return (arms, torso, legs). Don't start pulling before the legs are fully extended. Keep your heels in contact with the footrest for as long as possible.
Safety notes
The most common mistake is pulling with the back before the legs, which prematurely wears on the lower back. Set the damper to match your build, not to maximum by default.

Benefits

Full cardio-respiratory endurance, technique that transfers to other pulling movements, low joint impact (a good active-recovery tool).

Optimal preparation

A few minutes at a moderate pace to groove the legs/torso/arms sequence before ramping up intensity.

Pairs well with

  • SkiErg

    Same cardio-pulling family, different muscle engagement - alternate to vary the points of leverage.

  • Regulation Wall Balls

    A cardio-pulling station to alternate with a loaded station, to cover both major station families.

Where to train on it

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