--- This is a warm-up for HYROX athletes of all levels. A warm-up before a HYROX session is essential to prepare your muscles, joints, and cardiovascular system for the intense, full-body movements. A good warm-up increases your body temperature, improves mobility, and activates your nervous system for the explosive demands that HYROX requires. Use this time to prepare yourself optimally. --- Start by jogging in place while lifting your knees high. Stand upright, bring your knees toward your chest, and swing your arms actively. Make sure to land softly on the balls of your feet and engage your core. This gets your circulation going and activates your hip flexors and lower body. Let's go. [Pause 15s] Keep jogging, lift your knees high, and maintain a steady rhythm. [Pause 10s] Stay light on your feet and use your arms — ten more seconds. [Pause 10s] Now switch to alternating backward lunges with arm stretch overhead. Step back with one leg into a lunge, lower the back knee toward the ground, and keep the front knee over the ankle. Stretch both arms up during the lunge to stretch your hip flexors and upper body. Return to standing and switch legs. Perform the movement controlled and evenly. [Pause 15s] Continue alternating legs and stretch your arms up with each lunge. Keep your torso upright and your core stable. [Pause 10s] Stay strong — perform the movement calmly and controlled. [Pause 10s] Five seconds left. Finish the last repetitions. [Pause 5s] Now come standing glute squeezes. Stand hip-width apart with knees slightly bent. Push your hips slightly back and then squeeze your glute muscles to bring your hips forward. Keep your core tight and chest upright. This activates your glute muscles and prepares you for powerful movements. [Pause 15s] Squeeze and release your glutes with each repetition. Focus on the contraction. [Pause 10s] Keep it up — feel the activation in your glutes and hips. [Pause 10s] Now come bodyweight squats. Stand shoulder-width apart with toes slightly turned out. Push your hips back and down as if sitting into a chair. Keep your torso upright and knees over your toes. Go as deep as comfortable and then press back up through your heels. This warms up your thighs, glutes, and core. Let's go. [Pause 15s] Continue squatting at a steady pace. Focus on clean form and full range of motion. [Pause 10s] Keep going. Press powerfully through your heels with each repetition. [Pause 10s] Finish the last repetitions — five seconds left. [Pause 5s] Now we mobilize the shoulders with arm circles. Extend your arms sideways at shoulder height and make small circles forward, gradually increasing their size. This promotes blood flow in your shoulders and upper back. [Pause 15s] Now change direction and circle your arms backward. Keep your arms extended and shoulders relaxed. [Pause 15s] Let your arms drop and loosen them up. [Pause 3s] --- You are now warmed up and ready for your HYROX session. Your muscles are activated, your joints are mobile, and your cardiovascular system is prepared. A proper warm-up helps prevent injuries, improves your performance, and makes your training smoother. With every warm-up, you optimize your body's energy production and get your mitochondria going — making your workouts feel stronger and more efficient. Come back regularly to these warm-ups and enjoy your training! ---