HYROX Station Mistakes to Avoid: Row Through Wall Balls

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 Coffee4:30 – Meg’s Recovery Wins: Progress and Training Adjustments17:45 – Burpee Broad Jumps: Training the Jump and Avoiding Pauses30:00 – Rowing: Managing Energy for the Run and Staying Efficient42:20 – Farmers Carry: Quick Steps, Grip Strength, and Staying Upright56:10 – Lunges: How to Balance Cadence, Weight, and Recovery1:10:00 – Wall Balls: Breaking Smart and Form Tweaks for Big WinsRMR Training APP  Podcasthttps://www.rmr.training/rmr-app-podRMR HYROX Essentials Free Guide (5 Key Workouts from RMR 👇)https://pages.rmr.training/rrytRoxOpt - Custom Race Analyticshttps://www.roxopt.com/Resolute Coffeehttps://msha.ke/theresilienceruck/Resolute Coffee (RR20 for 20% off)https://resolutecoffeeco.com/PWR LIFT (RRYAN20 for 20% off your order)https://pwrlift.com