HYROX - Everything You Need To Know For Race Day

[@mkperformance]

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.

[@mycoachbenji]

@@mkperformance hey mate, Thanks for tuning in… yes I realised when I’d shot this, I’d switched the two around in the wrong order, I’ve pinned your comment for reference to others 🤝

[@mkperformance]

@@mycoachbenji@mycoachbenji No worries. Thanks for your humility and professionalism.

[@uncivilizedengineer]

I am planning my first one and this video was awsm :)

[@mycoachbenji]

@@uncivilizedengineer good luck mate you’ll love it

[@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.

[@mycoachbenji]

The first time I went to watch Hyrox dude, I saw 3 women from the older age category ripping up sleds like absolute bad asses... anyone can do Hyrox, you got this bro!!

[@pat_racco]

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

[@harveybarrow9805]

Let’s go, needed this! Booked my first race for April 2025 in Warsaw 🇵🇱

[@mycoachbenji]

@@harveybarrow9805 love to here it champ… plenty of time to prep 🤝

[@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!! 💪🏽

[@mycoachbenji]

You got this chief 💪

[@smashinpetals4472]

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.

[@mycoachbenji]

More than welcome... First one just try focus on the basics and enjoy it, no pressure at all 🙏

[@paulhorne9379]

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

[@mycoachbenji]

Anytime matey and all the best ripping it up!!

[@vishalkinkhabwala4237]

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

[@mycoachbenji]

No problem champ... Dont aim for a finish time as such, go out and get a feel for it and soak it all up, you can then build on that time in the future. Sounds simple but try and focus more time on running, it's still hugely underestimated

[@joecampbell2898]

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

[@mycoachbenji]

Thanks Joe.... glad it was useful

[@marcdiaz5139]

Awesome content as always 🔥🫡 getting motivated for my Stockholm Hyrox in December

[@mycoachbenji]

@@marcdiaz5139 thanks for running in mate!! You got this 🏁💨

[@mhairiboyd7712]

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

[@mystao4777]

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

[@jayvee873]

Great vid. Respect from New Zealand. Got a sub from me Ben. Cheers mate.

[@tAiLoR95]

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

[@mpho_the_warrior]

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

[@racheljobes9280]

Thanks for this - in the ballot for Jan but have my first full sim on 22nd

[@mycoachbenji]

Good luck mate 🙏

[@RobGlew-zo9lv]

Great video, thanks for posting. Did my first a couple of weeks ago in Perth - but will definitely use these tips for the next one. Can you clarify something - on BBJ’s the heel of the hands can be placed a forearms length in front of the toes when going down and the toes can come in line with the finger tips on standing? I used this strategy recently and it made the BBJ station almost bearable 😂😂

[@ValentinG23]

Solid video and breakdown 🔥👍

[@mikecaseyoshea3594]

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.

[@mycoachbenji]

Sometimes it's the simple things we all forget or overlook dude, I have to drill it in through training and technique sessions all the time

[@JB-sp3el]

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

[@lobo_malo_morales]

Is their a specific type of nose strips that I should purchase?

[@garethholmes2473]

Great video mate! Really useful

[@mycoachbenji]

Thanks for watching Gareth!!

[@Chiggsey]

Proper useful that Ben!

[@SoccerEric34]

Thanks for the video mate! It seems there is some discrepancy in the rules if we can or cannot swing the kettle bells during farmers carry. Do you have any updated knowledge on this? Thanks!

[@keeskip4589]

Your lunges info is wrong. Bent over knee is more glutes. Upright more quads.

[@nanafitness]

What trainer are you wearing in this video?? And would you recommend??

[@JoshGreaves-or1wy]

Great video 👍🏼

[@mycoachbenji]

@@JoshGreaves-or1wy thanks chief 🙏🏼

[@ryant1506]

Great tips - better “gear”

[@mycoachbenji]

Yeah 🤘

[@WinstonTradez]

I'm from a similar BB background as yourself and find my triceps always blow up on the ski-erg, do you have any suggestions to prevent that?

[@jennym744]

Drive with your hips and legs rather than pulling with your arms was what I was always taught!

[@WinstonTradez]

@@jennym744 Appreciate the response. Essentially a bit of a hip hinge into a partial squat to pull, rather than entirely being arm focused when pulling down and extending🤝

[@jennym744]

@@WinstonTradez ✅ 👌🏻

[@mycoachbenji]

So I did a video on the Ski & Row with James Hall few weeks back matey, jump on that and it will help your Ski to no end!!

[@WinstonTradez]

@@mycoachbenji TY sir, will take a watch👍

[@AlexHernandez-tx6sz]

Let's go vegas Feb. 2025 Alex H.

[@yuliiarodionova9425]

work on your pronunciation