3-2-1: Master Wall Ball Technique, Boost Flexibility, and Build Fatigue Resistance
- damianvotta
- Oct 31, 2024
- 2 min read
sent by Damian Votta I OCTOBER 31 2024
3 Hyrox Tips
1 - Master Wall Balls for Total-Body Strength
Tip: Add wall ball practice to your workouts by using lighter medicine balls at first, focusing on form. Aim for a full squat and throw, ensuring you're using your legs to power the ball upwards. As you build strength, increase the weight of the ball to match HYROX standards.
Why It Matters: Wall balls are a common challenge in HYROX. Training with proper technique reduces strain on your arms and shoulders, allowing you to perform better in this station. It also improves your total-body coordination and power output.
2 - Increase Flexibility for Better Recovery
Tip: Incorporate mobility and flexibility exercises into your routine, such as dynamic stretches, yoga, or foam rolling. Focus on areas like your hips, hamstrings, and shoulders, which are heavily engaged during functional movements like lunges, sled pushes, and pull-ups.
Why It Matters: Improved flexibility enhances your range of motion, reducing the risk of injury during intense movements. It also helps your muscles recover faster between training sessions and race stations, allowing you to perform better overall.
3 - Train Under Fatigue
Tip: Incorporate compound circuits into your training by combining multiple functional movements without rest, such as burpees, kettlebell swings, and rowing. This simulates the experience of transitioning between stations in a HYROX race when you're already fatigued. Practice completing these circuits while maintaining form and efficiency.
Why It Matters: Training under fatigue conditions your body to stay strong and efficient even when exhausted, mimicking race-day conditions. This helps you maintain performance throughout the event, improving your overall endurance and mental toughness.
2 Lessons We Learnt This Week
1 - Listen to Your Body
With race day approaching, it’s crucial to pay attention to what your body is telling you, especially with intensity and volume on the rise. This is often when stress and strain are at their peak. Be proactive with extra recovery sessions and don’t hesitate to add an extra rest day if needed—it won’t set you back. Prioritizing recovery now can be a game-changer in performance.
2 - Nutrition is Essential
Proper fueling is everything. If recovery feels slow, strength is lagging, or maintaining your run pace is tough, you might be under-fueled. Getting enough calories and the right nutrients will directly impact your performance, so keep nutrition top of mind as training intensifies.
1 Question For You
1 - When was the last time you stepped back to evaluate whether you’re prioritizing form and efficiency in every movement, especially when fatigued?
Until next week,
Damian Votta
Hyrox Heroes Founder
#1 Growing HYROX Crew
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