HYROX - Everything You Need To Know For Race Day

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CHAPTERS
00:00 Intro
00:18 Check In
00:37 Bag Drop
00:51 Warm Up
2:00 SkiErg
4:15 Sled Push
5:51 Sled Pull
7:53 Burpee BJ
9:58 Row
11:56 Farmers Carry
12:59 SB Lunges
15:05 Wall Balls
16:52 Running Tips

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[artofready]

Great video, thank you. One comment from a biomechanical perspective so that your viewers are not misled. Could you correct your cues for the walking lunges? The angle of the trunk does influence muscle recruitment and activation. An upright trunk recruits more quads and calves, and a forward trunk recruits more glutes and hamstrings. This is not an opinion; it has been empirically validated. Here is an example of one scholarly article that investigated this. A study published in the Journal of Orthopaedic & Sports Physical Therapy investigated how trunk position affects lower extremity muscle activity during forward lunges. The researchers found that adopting a forward trunk lean increased activation of the hip extensors, specifically the gluteus maximus and hamstrings, compared to an upright trunk posture. Conversely, maintaining an upright trunk position resulted in greater activation of the knee extensors, particularly the quadriceps.

[SamDoesFitness]

This was super helpful. I'm quite new to my fitness journey and Hyrox is a stretch goal for sure, but this made it seem all the more possible.

[joecampbell]

Such a good video - both from a performance perspective but also anxiety management on the day in such a new environment 🫶🏻

[polorain]

Started doing Hyrox classes found this video very helpful Thank you coach Benji😊

[trailrunner]

I'm heading to DC this afternoon for my first Hyrox and this really was extremely helpful...thank you!!!

[kishanvisram]

Those are great tips mate. I will be using this as revision.

[marcingwizda]

Awesome video with super helpful tips before the race! :)

[andylaraia]

Great video--thank you! First Hyrox tomorrow--feeling a bit more in the know now!

[joegrima]

Mate!! Very informative thanks for the detailed run down 👊

[smashinpetals]

Great advice/video.. Cheers! Got my first Hyrox in London in Nov. Very useful to have all those tips for pre-race and at each station for people (like me) doing their first event.

[GlennWakeman]

This video was super helpful! Got my first hyrox open in Belgium April 2025 so really appreciated how through this was! Keep up the great content!! 💪🏽

[mhairiboyd]

Awesome video Ben, thank you my friend! 🤜🏻🤛🏻🤍

[mystao]

Great tips! I really needed the know how of each station.

[paulhorne]

Great video, got an event in Bristol next month and one in Poland in Feb 2025, really useful tips, thanks.

[vishalkinkhabwala]

Love this! Thanks for making this! Biggest piece of advice for a first timer training for a race? Got one in 2 Months!

[pat_racco]

Thanks mate, you confirmed what I thought and added about another 250 tips.

[JB-spel]

Amsterdam it is soon, thanks for the tips! really helpful

[tAiLoR]

Great explanations. Great video. Great job and thank you. Hyrox Vegas 25!

[mikecaseyoshea]

Good tips about hip hinge and nasal breathing on ski.. just to be done with it and out without feeling gassed and wobbly legs too soon. Fell into that trap on all but my fastest race... figures.

[mpho_the_warrior]

Thanks a ton for the tips broh. Preparing for my 1st Hyrox race in March 2025, Johannesburg, South Africa