Cable Machine HYROX Strength Workout
Cables are the closest thing most gyms have to a sled rope and a SkiErg handle under constant tension. This session drills the horizontal pull, the overhead pulldown and the anti-rotation core work that make the pulling stations cheaper.
- 40 min
- intermediate
- Full gym
- Cable strength
The session · 3 blocks · 40 min of work
01
Warm-up
7 min- Row 1 set · 4 min easy
- Band pull-apart and face pull 2 sets · 15 each · rest 30s Wake up the rear delts before loading the pull.
02
Cable block
25 minThree supersets. Rest 75 seconds between pairs.
- Straight-arm rope pulldown 4 sets · 12 · rest 30s This is the sled pull motion. Lats do the work, not the biceps.
- Seated cable row, wide grip 4 sets · 10 · rest 75s Squeeze for one second at the chest.
- Half-kneeling single-arm pulldown 3 sets · 10 each side · rest 30s Mirrors the hand-over-hand rope pull.
- Cable Pallof press 3 sets · 12 each side · rest 75s Anti-rotation. The core that keeps you square under a heavy carry.
- Cable woodchop, high to low 3 sets · 12 each side · rest 60s Fast on the way down, controlled on the way back.
03
Cool-down
8 min- SkiErg or rope pull 1 set · 500m easy Apply the pattern you just loaded.
- Lat and pec stretch 1 set · 60s each side
Coaching notes
- The straight-arm pulldown is the single highest-value cable movement for HYROX. Treat it as the main lift, not a finisher.
- Constant tension is the point. Do not let the stack touch down between reps.
- Cables build the pull, but the sled pull is also a leg drive problem. Keep squatting.
scale the load before you scale the rest
The RoxHype app
This session, in a week that fits your race.
The app schedules it, times it, and moves the rest of the week when life gets in the way.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
Where this fits
Strength Heavy, structured lifting for the sled, the lunges and the wall ball squat. Sled pull times Typical and top-10% times from real races. Pick a target, then train for it. Put it in a plan Sequence it into a week built around your race date and weakest station.
How this type of session is used in the app
| Strength sessions completed in the app | 22,716 |
| Strength workouts saved in the app | 2,006 |
| Share of all 76,593 completed sessions | 29.7% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every strength session logged in the RoxHype app, not just this one.
Two more like this
40-Minute Full Body HYROX Workout The default midweek session: push, pull, squat, hinge, carry and a rowing engine piece, all inside 40 minutes. It is not the hardest workout in the library, which is exactly why it is the one you can repeat twice a week for months.
- 40 min
- intermediate
- Full gym
- 60 min
- advanced
- Full gym
Questions people ask
How do I scale this?
Sets, reps and rest are written for a intermediate athlete. Scale the load first and the rest second. If the movement falls apart, drop the weight before you add rest.
Where does this fit in a plan?
One session is a session. Sequence it into a week built around your race date and your weakest station on the training plan, or let the generator write one in the same format around your kit and time.
Which HYROX are you doing?
Tap your race. You get your weeks to go, the finish time to expect, and week 1 of a plan for it. Free.
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