MF London

SANDBAG LUNGES ➡️ HYROX STRATEGY by

100m of lunges, the goal isn’t to go out hard, it’s to keep moving.

In this week’s strategy breakdown, James covers how to pace the station, when to take breaks, controlling your breathing and finding a rhythm you can maintain without blowing up.

We also look at how to approach the lunges in Singles vs Doubles and why staying composed becomes even more important this late into the race.

Move well. Keep moving. Don’t give away unnecessary time.

Week 7: Sandbag Lunges Strategy. ✅

Next up: Wall Balls. 🎯

Yesterdays Metcon Partner Engine 🥵

500M RUN
500M SKI
500M RUN
20 CAL ECHO BIKE
500M RUN
500M ROW
500M RUN
20 CAL BIKEERG
500M RUN
20 BURPEES

45-MIN PARTNER AMRAP — AIM FOR 2 ROUNDS

SANDBAG LUNGES ➡️ HYROX TECHNIQUE by

Everything you need to know about your Sandbag Lunge technique. 👊

In this week’s breakdown, James covers choosing the correct weight, how to position and grip the bag, and how to lunge efficiently without over-striding.

We also cover keeping good form under fatigue, controlling your breathing and, importantly, knowing the movement standards, knee to the floor, full extension and no unnecessary penalties.

Get the fundamentals right now so you don’t have to think about them on race day.

Week 7: Sandbag Lunges Technique. ✅

Next episode: Sandbag Lunges Strategy.

FARMERS CARRY ➡️ HYROX STRATEGY by

Stefan’s highly technical race strategy:

Grip tight. Don’t put them down. 😂

In this week’s strategy breakdown, we cover pacing the 200m, when to push the speed, managing your grip and how to approach the station in Singles vs Doubles.

You might not make up a lot of time on the Farmers Carry, but if you don’t move with intent, you can lose plenty.

Week 6: Farmers Carry Strategy. ✅

Next episode: Sandbag Lunges Technique. 👊

MFLondon

The new MF workspace is officially open 🤝

Come down, get a session in, stick around and get some work done. Hopefully it makes fitting training around your day a little bit easier!

Members make yourselves at home ❤️

Strong doesn’t always mean fast on the Farmers Carry 📝 here’s a few things to watch out for!

This week breaks down the Farmers Carry and how to move efficiently without wasting energy.

Get a strong front grip, keep your arms long and shoulders relaxed. Stay stacked through your ribcage and hips with a slight forward lean, then let your momentum carry you rather than fighting it.

Keep the weights controlled, avoid swinging your arms and save that energy for the rest of the race.

Next up: Farmers Carry strategy.

As you can see... we don’t take training that seriously 👀

MFROX In house comp finals 😂

Blood, Sweat, Followed by Beers.