HYROX Warm-up
Raise the heart rate, then rehearse the movements.
Warm-ups
≈ 20 min
4 exercises
Coach's note
Light wall balls to groove the squat depth before it matters.
The session
- 1
Warm-up Jog
1000 m · 6 min · 9.7–10.3 km/h · 5:50–6:11 /km
Easy conversational jog to open a session.
- 2
Jump Rope
3 sets · 1 min · rest 30s
Low impact conditioning and ankle stiffness work.
- 3
Mobility Flow
4 min
Easy movement, hips, ankles and thoracic spine.
- 4
Wall Balls
2 x 10 · rest 45s
75/100 wall balls. Break into planned sets before you have to.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
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