3-2-1: Make Burpees your B**CH, Sled Push and EAT CARBS!!!

sent by Damian Votta I March 6 2025

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3 Tips for HYROX Training

1. Master the Sled Push – It’s Less Muscle, More TechniqueThe sled push is one of the most deceptively difficult stations in HYROX. If you're relying purely on brute strength, you're making it harder than it needs to be. Instead, focus on technique:

   • Low body position with a forward lean

   • Short, powerful steps instead of long strides

   • Grip placement – adjust your hands slightly higher to reduce friction

     
     

     Efficiency wins over raw strength in this station—train smart, not just hard.

2. Are You Eating Enough Carbs?If you’re training hard but feeling sluggish, underperforming, or struggling to recover, you’re probably not eating enough carbs.

   • Active males (training 5+ days a week): Aim for 4-6g of carbs per kg of body weight per day

   • Active females (training 5+ days a week): Aim for 3-5g of carbs per kg of body weight per day

     
     

     Carbs are not the enemy—they’re your fuel. If you want to perform at your best, prioritize whole-food carb sources like rice, oats, potatoes, fruits, and legumes.

3. Get Better at Burpees by Doing More Bench Press

   
   

   Burpees aren't just about cardio—they require upper-body power to explode off the ground. A strong bench press builds the necessary chest, shoulder, and triceps strength to make your burpees more efficient and less taxing.

   
   

   Add moderate to heavy bench press sets into your weekly training, and you’ll notice your burpees become faster, smoother, and easier.

2 Lessons we learn this week

LESSON 1:

You Can’t Get Better at Everything at Once—Focus on One Weak Point Per Race

Too many athletes try to improve everything at once—and end up making minimal progress across the board. The best strategy? Pick ONE weak point per race and make it your priority. Whether it’s running, sleds, wall balls, or burpees—dial in that single area, improve it, and stack progress over time.

LESSON 2:

Without a Plan, You’re Just Hoping to Get Better

Progress doesn’t happen by accident. If you’re just winging it in training, hoping for better results, you’re leaving too much to chance. The best HYROX athletes have a structured plan, track progress, and train with purpose. If you don’t have one, it’s time to start.

1 Question for you

If you could only choose one, what would you rather—finish first on the podium or have a six-pack?

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Until next week,

Damian Votta

Hybrid Heroes Founder

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