HYROX® Bible – Page 10
The definitive glossary of HYROX® terminology. Every term, station, concept, and division explained, from race format to training science.
531 terms found
S
Scissor Kick
A scissor kick is a supine bodyweight exercise that alternates the legs while they remain off the floor, challenging hip flexion and trunk control.
Season Results
HYROX season results are official event results grouped by the applicable season, event, division and age group; they are not a single universal ranking.
Seated Back Extension
Extending the torso backward against a pad on a seated machine isolates the spinal erectors with adjustable resistance and full support.
Seated Calf Raise
A seated calf raise is loaded ankle plantar flexion performed with the hips and knees flexed in a seated setup.
Seated Tricep Press
A seated triceps press is an elbow-extension exercise performed seated, using a dumbbell, cable or machine according to the chosen variation.
Serratus Anterior
The serratus anterior is a muscle on the side of the chest that helps protract and upwardly rotate the scapula and hold it against the rib cage. It is supplied by the long thoracic nerve.
Shoulders
The shoulder is a mobile joint complex; the deltoid moves the arm, while the rotator cuff helps support and control the glenohumeral joint.
Side Plank
Holding the body sideways in a rigid line on one forearm trains the obliques and lateral hip, key stabilizers for carrying and lunging.
Single Arm Cable Row
A single-arm cable row is a unilateral resistance exercise combining shoulder extension or adduction with elbow flexion. Its effect depends on setup, technique, load and programme.
Single Leg Deadlift
A bodyweight pull exercise used in HYROX training. Transfers to the Sled Pull station.
Single Leg Dumbbell Calf Raise
A single-leg dumbbell calf raise is a standing heel raise performed on one leg while holding a dumbbell. It trains plantar flexion under external load.
Single Leg Glute Bridge
The single-leg glute bridge is a supine unilateral hip-extension exercise performed with one foot supported and the other leg raised.
Single Leg Hop
Plyometric drill requiring you to take off and land on one foot, building lower-limb power and ankle stiffness for running and jumping.
Single Leg Kettlebell Calf Raise
Unilateral calf raise performed while holding a kettlebell, challenging ankle stability and strengthening the gastrocnemius and soleus.
Single Leg Romanian Deadlift
Hip-hinge movement performed on one leg, lowering the torso while the free leg extends back to load the hamstrings and glutes unilaterally.
Single Leg Squat to Bench
Lowering onto a bench on one leg and standing back up under control builds unilateral leg strength and balance with a built-in depth target.
Single Leg Standing Calf Raise
A bodyweight isolation exercise used in HYROX training.
Sit Up
Old-school abdominal exercise that lifts the whole torso from the floor to upright, involving the hip flexors as well as the rectus abdominis.
Skater Jump
A bodyweight explosive exercise used in HYROX training.
Ski Erg
A cardio exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the SkiErg station.
SkiErg Muscles Worked: Anatomy
SkiErg double-poling uses the upper body, trunk and legs together. A muscle list does not establish fixed force percentages or identify the limiting muscle in an individual athlete.
Slam Ball
A slam ball is a durable weighted ball designed for forceful throws into the floor; ball design, mass and rebound behaviour vary.
Sled Drag
A compound exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Directly supports the Sled Pull station.
Sled Pull Muscles Worked
The HYROX sled pull is a standing rope-pulling task. Hand, arm and shoulder movements work together with a supported stance; anatomy alone does not establish which muscle produces the most force or fatigues first.
Sled Push Muscles Worked
The sled push combines leg work with trunk and upper-body support. Studies have measured activity in selected leg and trunk muscles; they do not establish a universal muscle-by-muscle share of pushing force.
Slow-Twitch Muscle Fibers
Slow-twitch muscle fibres usually refers to type I fibres, which show relatively slow contractile properties and high oxidative capacity.
Soleus
The soleus is a calf muscle lying mainly beneath gastrocnemius and joining the calcaneal tendon.
Specificity
The principle that training adaptations are specific to the demands placed on the body. HYROX® training must include both running and functional station work to transfer to race day.
Sprint
A sprint is a short bout of very fast running performed at or near the athlete’s maximum for that distance or duration. The distance, recovery and purpose define the training stimulus.
Stability
The ability to maintain control of joint position and body alignment during movement. Core and joint stability prevent energy leaks and injuries across all HYROX® stations.
Standing Barbell Calf Raise
Rising onto the balls of the feet with a barbell on the back isolates the calves, mainly the gastrocnemius, through a full ankle range of motion.
Standing Dumbbell Calf Raise
A standing dumbbell calf raise is loaded ankle plantar flexion performed standing while holding one or two dumbbells.
Standing Machine Calf Raise
Calf raise on a dedicated standing machine with shoulder pads, allowing heavy loading of the gastrocnemius through a full range of motion.
Static Stretching
Static stretching holds a muscle-tendon unit near the end of a comfortable range without repeated movement.
Stretch Reflex
The stretch reflex is an involuntary muscle contraction in response to rapid stretching, exploited in plyometric exercises to generate more force.
Stretching
Lengthening muscles to improve flexibility. Static stretching for recovery; dynamic stretching for warm-ups before training.
Stride
A bodyweight cardio exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Stride Length
The distance covered in a single running step. Optimal stride length (not over-striding) combined with cadence determines running speed and economy in HYROX®.
Stroke Volume
The amount of blood pumped by the left ventricle per heartbeat. Trained endurance athletes have higher stroke volumes, enabling more efficient oxygen delivery.
Sumo Deadlift
A pull exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Sled Pull station.
Sumo Squat
A bodyweight squat exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Supercompensation
Supercompensation is a simplified training model proposing that performance capacity may rebound above baseline after a recoverable training stress; timing and magnitude are not fixed.
Superman
The Superman is a prone bodyweight exercise in which the arms and legs are lifted from the floor, combining trunk and hip extension.
Superman Hold
An isometric hold with the chest, arms and legs raised off the floor that builds endurance in the spinal erectors and glutes.
Superset
Performing two exercises back-to-back with no rest between them. Increases training density and time efficiency.
Supination
The outward roll of the foot during the push-off phase of running. Excessive supination reduces shock absorption and can cause lateral ankle and knee issues.
Supine
Supine means lying on the back with the face upward. It describes body position, not a specific exercise or training effect.
Supraspinatus
The supraspinatus is one of four rotator-cuff muscles. It arises from the supraspinous fossa, passes beneath the acromion and attaches to the greater tubercle of the humerus.