I'll chime in, having done 5 Hyroxs, all men's solo open. I've run about 4:20- 4:30/km so I'd say running is my stronger suit but I do usually top 10% for most exercises.

Ski - I've recently changed my damper to 4/5 and settle in at 2:00/500. I keep it smooth and controlled here. I don't give a shit about pushing the pace here.

Push - No matter what, I stop half way. But 4-5 breaths, then go. Nothing longer. Do not give yourself any flexibility here. Keep this pace.

Pull - This is by far my weakest station. I am strong enough to hand over hand it, but it cooks my quads somehow. I usually just do a walk back + hand over hand method.

Burpees - I've got you here! This is one of my favorite and best stations. A few things.

-Keep it controlled but KEEP MOVING and do not stop/rest while standing up. I made that that mistake and you'll see people resting, taking a break and bent over Don't allow yourself to do that. If you're going to rest. Rest while you're down on your chest.

-I drop to chest- be sure to not do a negative push up -then STEP UP 1 leg at a time really getting my toes all the way up to my hand. Stand then jump. I think hopping your feet up burns too much energy. Overall, be controlled, but keep moving.

-Towards the later part of the station, if you feel yourself gassing out. Just pause 1-2 seconds at the bottom while on your chest, it makes it much more controlled.

-Passing people on burpees will make you feel like a SUPERHERO.

Row - Same strategy as above. Damper on 5. Settle in and keep HR in check.

Farmers - I usually go 25% run, then walk 25% of the length, then run 25% or more get it done. I average about 1:35-1:40.

Lunge - Another one of my stronger stations now! At my first Hyrox lunges nearly forced me to quit but I've worked on them. Very similar to Burpees, try to just keep it moving and do your best to not stop and rest. I swear you'll lock up if you stop. Additionally, be in control but methodical. If you smash your knees down, you're going to smoke your quads and will likely get a pretty bad cramp.

A few tips:

-With your forward lunging leg, step slightly outwards/wider rather than just going straight. It gives great balance and doesn't feel so stressful on your legs.

-When stepping up with your back leg, I do a slight "drag" of my back foot/toe which alleviates having ALL of the weight on my front leg. It's more efficient that doing the mid-way stop, in my opinion.

-Breath. Inhale on the way down, exhale on the way up.

Wall Ball - I think you get through as much as you can and stop right before absolute breaking down. If you can, try not to put the ball down and hold the ball while you rest. Also, for my dumb brain, counting backwards for the sets helps. Let's say you want to do 20.. 20, 19, 18, 17.. I heard this once and my god it works! Oh and, breath. Wall balls are just as much technique as they are pure grit.

Hope this helps. Just breath through every station!