The Ultimate HYROX Warm Up
A well structured warm up can be the difference between feeling powerful from the first station or struggling through the opening run with heavy legs and poor output.
Read on to find out why URSUS owner Bam keeps it simple but intentional when it comes to race prep.
What Bam recommends.
“Here at URSUS, we suggest breaking HYROX warm ups into three key phases…”
Activation, d
ynamic movement and a c
ardio primer.
Learn more about how we build race fitness inside with our HYROX Classes here
Why Activation Matters (Switching Muscles ON)
Before you think about intensity, you need to make sure the right muscles are actually firing.
Activation work:
Prepares key muscle groups (glutes, calves, core)
Improves movement efficiency
Reduces injury risk under fatigue
Helps you produce more power during sleds, lunges, and wall balls
Example exercises:
Tib raises (12–15 reps)
Single-leg glute bridge (8 each side)
Why Dynamic Movement Is Key (Open + Flow)
Once muscles are activated, you need to move through range.
Dynamic work:
Increases mobility through hips, hamstrings, and ankles
Raises heart rate gradually
Prepares your body for multi-directional, functional movement
Improves coordination and rhythm under fatigue
Example exercises:
Hamstring sweeps (4 each side)
Lateral lunge to knee drive (4 each side)
Why a Cardio Primer Is Essential (Avoid the Heavy Start)
One of the most common HYROX mistakes?
Starting the race with your heart rate too low and then getting hit hard in the first run.
A proper cardio primer:
Elevates your heart rate gradually
Activates your aerobic system
Helps you settle into race pace faster
Prevents that sluggish, heavy-leg feeling early on
Example:
1 minute run at race pace
5 minutes on row/bike/ski
Want the Full Warm-Up?
👉 Follow us on Instagram
👉 Watch our HYROX Warm Up reel and save it for your next session
👉 Comment ‘PLAN’ and we’ll send it over!
Want to experience this in a coached session? View our weekly class timetable here.
