The Throne HYROX Warm-Up Protocol

Dominate Your Race – The Throne Hyrox Warm-Up Protocol is your essential guide to starting every Hyrox race or training session fully primed and ready to perform. This detailed 30-minute warm-up blends mobility, activation, and neural preparation techniques to help you move efficiently, prevent injuries, and perform at your peak from the very first stride.

Inside you’ll discover:

• Structured Warm-Up Phases: A complete flow covering aerobic activation, dynamic mobility, Zone 2 aerobic build, and strides with neural activation to ensure your body is engaged and responsive.

• Performance-Focused Movements: Purposefully chosen exercises that activate key muscle groups, enhance coordination, and prepare both cardiovascular and neurological systems for the unique demands of Hyrox competition.

• Step-by-Step Guidance with Demo Videos: Clear cues, precise timing, and visual demonstrations for each exercise so you know exactly how to perform every movement safely and effectively, and understand how each one contributes to your race-day performance.

• Transition Strategy: Expert guidance on how to recover, stay calm, and maintain focus during the 30-minute window between warm-up and start time.

• Built for Every Athlete: Whether you’re new to Hyrox or chasing a podium finish, this warm-up ensures you approach your event confident, composed, and competition-ready.