3-2-1: Build Strength, Perfect Form, and Perform with Confidence

sent by Damian Votta I NOVEMBER 21 2024

3 Hyrox Tips

1 - Build Strength with Compound Lifts

Tip: Incorporate squats, deadlifts, and bench presses into your routine. Aim for 3–4 sets of 8–12 reps, gradually increasing the weight as you improve.

Why it matters: Strength training complements your technical skills by boosting your power and resilience for tough HYROX challenges like sled pushes and pulls. Combined with great technique, strength ensures you stay efficient even as you fatigue. Watch the reel about 3 exercise to improve your Sled Push with No Sled

2 - Lay the Foundation with Proper Technique

Tip: Focus on mastering the form for movements like lunges, burpees, and wall balls during training. Consistency in your technique ensures efficiency when fatigue sets in.

Why it matters: Proper form reduces your risk of injuries and avoids costly time penalties during the race. It also creates a solid foundation for building strength and endurance.

3 - Warm Up with Practice Reps Before the Race

Tip: Dedicate 5–10 minutes before the race to practice key movements, such as skierg strokes or rowing, with light reps. Focus on engaging your muscles and maintaining proper form.

Why it matters: Warming up refines your technique and activates the strength you’ve built in training. This prepares your body to tackle each station with confidence and efficiency, tying your technique and strength together for peak performance.

2 Lessons We Learnt This Week

1 -  IF you don’t take FULL responsibility for your results, you will not succeed

Success requires ownership. When you take full responsibility for your outcomes, you empower yourself to take the necessary actions to improve and grow. Blaming external factors or making excuses limits your ability to learn and adapt. Taking responsibility means acknowledging your role in every outcome—both successes and failures—and using that awareness to make better decisions and commit fully to your goals.

2 - Progress takes time, and rushing only slows you down

True progress is a journey, not a sprint. Rushing often leads to mistakes, burnout, or cutting corners, which can set you back. Sustainable growth requires patience, consistency, and trust in the process. Recognizing that each small step builds towards your bigger goal allows you to focus on doing things right rather than fast, ensuring long-term success.

1 Question For You

1 - What do you tell yourself when training gets hard, and how does that impact your performance?

Until next week,

Damian Votta

Hyrox Heroes Founder

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