Crush Your Hyrox Row: The 3 Best Exercises to Boost Your Rowing Game

Rowing in a Hyrox race isn't just about hopping on the erg and pulling hard for 1,000 meters—it’s about efficiency, power, and staying strong through fatigue. Whether you’re aiming to shave seconds off your row or avoid getting crushed before the sled push, the right training makes all the difference.

Here are the top 3 exercises to improve your rowing for Hyrox:

1. Deadlifts – Build Posterior Chain Power

Why it helps:Rowing is a full-body movement, but the real engine lies in your posterior chain—glutes, hamstrings, and lower back. The deadlift mimics the hinge pattern of the rowing stroke, reinforcing strength and control through the drive phase.

How to do it:

• Reps/Sets: 4 sets of 5 reps at 80-85% of your 1RM

• Pro tip: Focus on explosive lifts—start each pull like you’re initiating a row stroke.

  
  

Bonus: Strengthening your deadlift helps prevent lower back fatigue late in the race.

2. Bent-Over Rows – Strengthen the Pull

Why it helps:To maintain strong, consistent strokes on the erg, your lats and upper back need to be dialed in. Bent-over rows improve muscular endurance and posture, especially as you fatigue during the race.

How to do it:

• Reps/Sets: 3–4 sets of 8–10 reps

• Variations: Try barbell, dumbbell, or even banded rows for variety.

  
  

Pro tip: Control the negative (lowering phase) to build time under tension and improve grip endurance.

3. Rowing Intervals – Get Race-Ready Conditioning

Why it helps:You can’t get better at rowing without… rowing. But Hyrox rowing isn’t a max-effort sprint—it’s a fast, sustainable pace under fatigue. Intervals train your body to recover quickly and maintain technique at higher heart rates.

Workout example:

• 6 rounds of:

  • 500m row at race pace

  • 1-minute rest

  • Or try "death by 250m" intervals: every minute on the minute, add 250m until failure.

    
    

Pro tip: Practice rowing after leg-intensive work like lunges or sled pushes to simulate race fatigue.

Final Thoughts

Rowing in Hyrox is about economy, not just effort. By combining strength work (deadlifts, rows) with sport-specific conditioning (intervals), you’ll not only row faster—you’ll row smarter. Integrate these moves into your weekly training and watch your splits drop and your recovery improve.

See you at the start line. Don’t forget to pull like a pro. 🚣‍♂️