--- For this warmup for HYROX athletes at the intermediate level, a thorough warm-up is especially important because the competition combines running with high-intensity functional exercises and demands strength, power, and endurance from your entire body. By activating your muscles and joints, you reduce your risk of injury, improve your performance, and prepare yourself optimally for movements like sled pushing, rowing, and burpees. Use this time to prepare your body as best as possible for the session. --- Stand upright with your feet hip-width apart. Extend your arms sideways at shoulder height and begin making medium-sized circles forward. Keep your shoulders relaxed, your neck long, and your core slightly engaged. This mobilizes your shoulders and upper back and prepares you for overhead and pressing movements. [Pause 15s] Now change direction and circle your arms backward. Keep your posture stable and move your arms in a controlled manner. Feel the muscles in your shoulders and upper back working. [Pause 15s] Now march in place with high knees. Lift one knee toward your chest, then switch sides and swing the opposite arm forward each time. Keep your core engaged, shoulders relaxed, and land softly on the balls of your feet. Stay upright and lift your knees as high as is comfortable. [Pause 30s] Keep going, maintain the pace, and focus on your breathing. This raises your heart rate and activates your hip flexors and core. [Pause 10s] Now do alternating backward lunges with overhead stretches. Step back with your right foot into a lunge and stretch both arms overhead to stretch the hip flexors. Return to standing and switch legs. Make sure your front knee stays stable and your upper body remains upright. Perform the movement calmly and controlled. [Pause 30s] Continue with alternating backward lunges and overhead stretches. This opens the hips and activates the glutes and core. [Pause 10s] Now stand slightly wider than hip-width apart, toes slightly turned out. Lower your hips back and down as if sitting into a chair. Keep your chest up and your weight on your heels. Push yourself back up through your feet. Now do bodyweight squats—focus on clean form and ensure your knees stay in line with your toes. [Pause 30s] Keep going with the squats, feel your thighs, glutes, and core working with each repetition. [Pause 10s] Now do standing glute contractions. Stand upright with feet hip-width apart, knees slightly bent. Push your hips slightly back, then contract your glutes and bring your hips forward. Keep your core tight and chest up. This stabilizes your pelvis and prepares you for running and sled work. [Pause 30s] Keep it up, contract your glutes strongly with each repetition and perform the movement in a controlled way. [Pause 10s] Now do alternating lateral lunges. Step to the right, bend your right knee, and push your hips back while keeping your left leg straight. Return to the center and switch sides. This movement opens the hips, stretches the adductors, and activates the glutes and thighs. [Pause 30s] Keep switching sides, keep your chest up, and make sure your knee stays over your toes. [Pause 10s] Now let's get the circulation going with jumping jacks. Stand upright, jump your feet out, and raise your arms overhead. Jump your feet back together and lower your arms. Land softly and maintain a steady rhythm, breathing deeply in and out. [Pause 30s] Keep going with the jumping jacks, stay light on your feet, and maintain good posture. [Pause 10s] To finish, do butt kicks in place. Jog lightly on the spot and with each step, pull your heel toward your buttocks. Keep your core active, upper body relaxed, and let your arms swing loosely. This activates the hamstrings and raises your heart rate once more. [Pause 30s] Keep running, pull your heels up, and find a quick, springy rhythm. [Pause 10s] --- Now take a few deep breaths and loosen your arms and legs. Feel how your body feels—warm, mobile, and ready for the challenge. This thorough warmup prepares your muscles, joints, and cardiovascular system for the intense demands of HYROX so you move more efficiently and reduce your risk of injury. When you prepare your body now, you can give your best from the very first repetition. Make this warmup a regular part of your training—this way you will become stronger, more resilient, and always ready for the next challenge. Enjoy your session and feel free to come back to this warmup before every workout! ---