Posterior Chain
Hamstrings, glutes and back — the HYROX engine room.
Strength
≈ 30 min
5 exercises
The session
- 1
Deadlift
4 x 5 · rest 180s
Hinge strength for sled pull and rowing.
- 2
Good Morning
3 x 10 · rest 90s
Hinge drill for posterior chain strength.
- 3
Single Leg RDL
3 x 8 · rest 75s
Single leg hinge for balance and hamstring control.
- 4
Hip Thrust
3 x 12 · rest 75s
Glute power for sled push.
- 5
Hollow Hold
3 sets · 40s · rest 45s
Isometric hold that transfers to carries and hanging work.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
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