How To Train For Hyrox - Tips From The World Champion

Summary

In this video, the speaker introduces 'High Rocks,' a dynamic and challenging sport originating from Germany. It involves eight fitness challenges and laps, aiming to find the world's most well-rounded athlete. With a focus on leg strength and upper body pull, the speaker shares tips for beginners and advanced athletes to prepare for the race, emphasizing the importance of training, nutrition, and learning from experienced coaches or mentors. The video also highlights upcoming High Rocks events and encourages viewers to reach out for more information.

Takeaways

• 🏃 High Rocks is a dynamic and challenging sport that originated in Germany and has been growing in the United States for three years.
• 🌟 The sport aims to find the most well-rounded athlete through a combination of fitness stations and running.
• 🔄 High Rocks consists of eight challenges and eight laps, with each lap being 1000 meters, totaling approximately five miles of running.
• ⏱ The speaker holds the world record for High Rocks at 57 minutes and 38 seconds, while the women's best is 53 minutes by Sarah Culty.
• 💪 It's crucial for participants to have a strong running base, with the suggestion to be able to run for at least an hour straight.
• 🏋️‍♂️ The sport is leg-based and upper body pull-based, emphasizing the importance of leg strength and pull exercises like pull-ups.
• 🔄 Each fitness station in High Rocks is dynamic and takes longer to complete compared to traditional gym exercises, with some sled pushes taking up to 10 minutes.
• 📈 For beginners, the speaker recommends running at least three times a week, including longer runs and interval training.
• 🔑 High level athletes should focus on speed and efficiency while tired, using workouts that simulate the fatigue of High Rocks.
• 🤔 Athletes are advised to learn and practice all the movements at home to avoid learning during the race itself.
• 🍽️ Nutrition is highlighted as important, with the recommendation to eat more than one might think is necessary to fuel the intense training.

Q & A

What is High Rocks and where did it originate from?

High Rocks is a dynamic and challenging sport that originated in Germany and has been introduced to the United States in the past three years. It involves a combination of fitness stations and running to find the most well-rounded athlete.

How many challenges and laps are there in a High Rocks event?

A High Rocks event consists of eight challenges and eight laps, with each lap being 1000 meters in distance, totaling approximately five miles of running.

What is the significance of being able to run for an hour straight in High Rocks preparation?

Being able to run for an hour straight is suggested as it helps prepare participants not only physically for the endurance required in High Rocks but also mentally, as it simulates the feeling of hitting the 'wall' during long-distance running.

Who holds the world record for High Rocks and what is their time?

The speaker in the script holds the world record for High Rocks with a time of 57 minutes and 38 seconds.

What are some of the fitness stations involved in High Rocks?

The fitness stations in High Rocks include the skierg, sled push, lead pull, burpee bra, jump rower, farmers carry, lunges, and wall balls.

Why is it important to be quick while tired in High Rocks?

Being quick while tired is important in High Rocks because it tests an athlete's ability to maintain speed and efficiency during moments of fatigue, which is a critical skill in this high-intensity sport.

What type of training is recommended for a beginner in High Rocks?

For beginners, it is recommended to run at least three times a week, including 30-minute runs, an interval run, and at least one longer run of 60 to 90 minutes to build cardiovascular and mental endurance.

How can one improve their performance in High Rocks?

Improvement in High Rocks can be achieved through sport-specific training, working on being quick while tired, and practicing different techniques for each fitness station to avoid learning during the race itself.

What is the advice for someone who is not used to running often and wants to try High Rocks?

For those not used to running often, the speaker suggests starting with regular running to build up endurance and getting familiar with the feeling of hitting the 'wall' during long runs to mentally prepare for the challenges of High Rocks.

How can an athlete ensure they are sport-specific in their training for High Rocks?

Athletes can ensure they are sport-specific by frequently practicing all the movements involved in High Rocks, trying different techniques, and learning from other athletes, coaches, or mentors to refine their approach.

What is the importance of nutrition in preparing for High Rocks?

Nutrition is crucial as the intense workouts involved in High Rocks training can be physically demanding, and eating more than one thinks they need ensures that the body is fueled adequately for both training and competition.

Outlines

00:00

🏃‍♂️ Introduction to High Rocks: The Ultimate Athletic Challenge

The speaker introduces High Rocks, a dynamic and challenging sport that originated in Germany and has been gaining popularity in the United States. The sport involves a combination of fitness stations and running, aiming to identify the most well-rounded athlete. It consists of eight challenges and eight laps, with each lap being 1000 meters, totaling approximately five miles of running. The speaker emphasizes the importance of running endurance, as well as the need to excel in various fitness stations, which include the skierg, sled push, lead pull, burpee bra jump, rower, farmers carry, lunges, and wall balls. The speaker also mentions their world record time and the best women's time, highlighting the sport's demanding nature and the necessity for athletes to be prepared for both physical and mental challenges.

05:02

💪 Training Tips for High Rocks Success

The speaker provides comprehensive training advice for athletes preparing for High Rocks. They suggest running at least three times a week, including long runs of 60 to 90 minutes, to build cardiovascular and mental endurance. The importance of leg strength and upper body pull is underscored, with recommendations to include exercises like single leg split squats, lunges, squats, wall balls, pull-ups, dumbbell rows, and barbell rows in one's training routine. The speaker also advises against focusing solely on one type of exercise and encourages athletes to vary their training to avoid getting stuck in a rut. They stress the importance of sport-specific training, learning and practicing techniques before the race, and seeking guidance from coaches or mentors. Lastly, the speaker emphasizes the need for proper nutrition to support the intense training required for High Rocks, and they invite athletes to upcoming races and encourage them to reach out with any questions.

Keywords

💡High Rocks

High Rocks is a sport that originated in Germany and has been introduced to the United States. It is a dynamic and challenging sport that combines fitness stations with running. The video's theme revolves around preparing for High Rocks competitions, which requires a mix of endurance and strength. The script mentions that High Rocks involves eight challenges and laps, aiming to find the most well-rounded athlete.

💡Fitness Stations

Fitness stations are integral to the High Rocks sport, where athletes must complete various physical challenges. These stations test different aspects of fitness, such as strength, endurance, and agility. In the script, the narrator describes these stations as a mixture of fitness challenges that are part of the race, emphasizing the need for athletes to be well-rounded.

💡Running

Running is a significant component of High Rocks, with athletes required to complete laps of 1000 meters each. The script highlights the importance of running endurance, suggesting that athletes should be able to run for at least an hour straight to prepare for the demands of the sport.

💡World Record

The term 'world record' in the script refers to the best time achieved in the High Rocks sport. The narrator mentions holding the world record, which is a benchmark for performance in the sport. This concept is used to illustrate the level of achievement possible in High Rocks.

💡Dynamic Athlete

A dynamic athlete, as mentioned in the script, is someone who can perform well in various physical activities, not just one. The High Rocks sport aims to identify such athletes by testing their abilities across multiple fitness stations and running.

💡Functional Fitness

Functional fitness is a training approach that prepares athletes for real-world activities by simulating natural movements. The script describes High Rocks as a functional fitness test, emphasizing that the sport evaluates athletes' ability to perform movements that are relevant to everyday life.

💡SkiErg

SkiErg is a type of indoor rowing machine used in the High Rocks sport as part of the fitness stations. It tests the upper body pull strength of athletes. The script mentions it as one of the fitness challenges that athletes must complete during the race.

💡Sled Push

Sled push is a fitness exercise that involves pushing a heavy sled across a surface, testing lower body strength and endurance. In the script, it is mentioned as one of the fitness stations in High Rocks, which can take athletes up to 10 minutes to complete if not properly prepared.

💡Burpee

A burpee is a full-body exercise that combines a squat, push-up, and jump. It is used in High Rocks as a fitness station that challenges both strength and cardiovascular endurance. The script describes it as a part of the race that tests full-body fitness.

💡Wall Ball

Wall ball is an exercise where athletes throw a medicine ball against a wall and catch it as it rebounds. It is used in High Rocks to test upper body strength and coordination. The script mentions wall balls as one of the fitness stations that athletes must perform during the race.

💡Sport Specific Training

Sport specific training refers to training practices that are tailored to the specific demands of a sport. In the script, the narrator advises athletes to practice all the movements involved in High Rocks regularly to avoid learning new techniques during the race, which could be detrimental to performance.

💡Mentor

A mentor is someone who provides guidance, knowledge, and support to help others improve their skills or knowledge. The script suggests finding a good mentor as a way to enhance one's performance in High Rocks, by learning from experienced individuals.

💡Nutrition

Nutrition is the process of consuming and utilizing food to maintain health and support physical performance. The script emphasizes the importance of eating well to support the intense training required for High Rocks, suggesting that athletes need to consume more than they might initially think is necessary.

Highlights

Introduction to high rocks, a dynamic and challenging sport originating from Germany.

High rocks combines fitness stations with running to find the most well-rounded athlete.

The sport has been gaining popularity in the United States for three years.

High rocks consists of eight challenges and eight laps, testing both fitness and endurance.

The speaker holds the world record for high rocks with a time of 57 minutes and 38 seconds.

Sarah Culty from Germany holds the women's best score of 53 minutes.

The importance of being able to run for an hour straight as a prerequisite for high rocks.

Each fitness station in high rocks is dynamic and requires different skills.

The fastest station, the farmers carry, takes a minimum of one minute and 15 seconds.

Tips for beginners include running at least three times a week with varying durations.

The mental challenge of high rocks and the importance of training to overcome it.

High rocks is leg-based and upper body pull-based, emphasizing the need for strength in these areas.

The value of pull-ups for grip strength and endurance in high rocks.

Advice for high-level athletes to focus on speed while tired through compromise running.

The importance of being sport-specific and learning techniques before the race.

The speaker's approach to continuous learning and improvement in high rocks.

Recommendation to find a good coach or mentor for guidance and support.

The necessity of eating more than one thinks is needed to fuel the intense training.

Upcoming high rocks races and the speaker's invitation for participation.

Contact information provided for those interested in high rocks training and questions.

Transcripts

oh hey there guys i didn't know you were

here but uh

let me stoke this fire and let's talk

about something i like to call high

rocks

nice fuego ah

[Music]

[Music]

what's up guys i've been getting a lot

of questions lately on how to get ready

for a high rocks this is a newer sport

here in the united states it's been

going on for three years over in europe

originally started in germany

and it's one of the most incredible

sports that i've ever tried it's

incredibly dynamic incredibly

challenging but at the same time

it never seems to get boring it never

seems to get daunting

it's always one of these kind of things

where every single time i turn the

corner

i'm ready for the next challenge i'm

excited about the next challenge and

start to finish

it's a race that i love uh high rocks as

i said originally coming from germany is

eight challenges and eight laps

when i say challenges it's a mixture of

fitness

stations and running our goal basically

is to

do all these fitness stations and

running keep optimal fitness

and be able to find the most

well-rounded athlete in the world as

they say

they call it the world series of fitness

bringing in each one of these stations

trying to be the most dynamic athlete

possible

much like crossfit it's functional

fitness

it's testing your fitness racing your

fitness

but this right here are set movements

every single time

every single race anywhere you go in the

world it's gonna be exactly the same

it'll be very easy for you to understand

if you're getting better or worse

staying the same

and obviously if i'm over in united

states and athlete races in china it's

the same exact course we can truly tell

who's the best person so high rocks as i

said

is eight laps of racing 1000 meters at a

time if you add that all up

it's just about five miles running so

there are a significant

uh there's a significant amount of

running you have to be prepared for this

i hold the world record currently at 57

minutes and 38 seconds the women's best

score is

53 minutes my friend sarah culty from

germany she's

like incredible she's as big as i am

like an amazon woman

and you have to understand like if

you're not a person who's running often

you're going to be challenged by this it

doesn't matter how well you can do

push-ups

pull-ups squat cleans rowing on a

machine

you have to run like i suggest anybody

who's doing this

be able to run for an hour straight

because if you can't run for an hour

straight then you're not going to be

able to do a high rocks for an hour plus

um another big factor in this is

obviously all these eight fitness

stations

are incredibly dynamic it goes through

by doing the skierg

sled push lead pull burpee bra

jump rower uh farmers carry

lunges and then wall balls and

each and every single one of these

stations the fastest station is the

farmers carry

and that takes a minimum of a minute and

15 seconds so understand that your

body's always going to be

constantly challenged for longer

durations of time

whereas most people will finish a bench

press set in under 30 seconds

a squat set in 30 30 to 45 seconds

some of these sled pushes take athletes

up to 10 minutes

if they're not prepared i think the best

sled pushes around two minutes

so that's still a substantial amount of

time so

i'll put you through the whole gamut if

you're a beginning athlete here are some

tips that you can do

one i would be running at least three

times a week do a couple 30 minute runs

maybe one interval run and make sure you

have one of those runs that's about

60 to 90 minutes i think it's incredibly

beneficial to everyone's health

and competition level when you're doing

those longer runs

it will prepare you guys not only from

just a cardiovascular state but also a

mental state

there's always a certain point just like

in marathoning when they say you're

going to hit the wall

if you haven't been there before you're

not familiar with that feeling it's

something that's very challenging it's

it's something that's almost emotional

where you feel scared it's a step that

you've never taken before

and don't let that happen to you out

there on the race floor like it's better

to do in training

where you're in your own environment

when you're out there on the race floor

it can be 10 times more daunting

i've been there trust me as far as it

comes with fitness

high rocks is very leg based and upper

body pull based

so if you think about it like the ski

erg that's upper body pull

uh sled push that's a upper bod it's a

lower body push

sled pull that's lower body and upper

body pull

and then you're going to go into burpees

where that's still like you know

full body every single thing is being

challenged but the primary movers in

this

are going to be your legs and your

pulling up opportunity

so things like single leg split squats

lunges uh squats wall balls these are

all great movements you should be doing

them regularly you can mix it up

constantly

the stronger you are the better you're

gonna be prepared but don't allow

yourself to get stuck in the rut of just

doing squats or just doing lunges like

do it all as far as upper body pull i

tremendously love pull-ups i think if

you can do a fair amount of pull-ups

you're going to do a fair amount of

good you're going to have a great result

when it comes to high rocks because you

need to have that

grip strength grip endurance and just

capacity so

that's great you can do dumbbell rows

you can do barbell rows

anything you grab and pull towards

yourself do it often

change it often be prepared for it

uh and obviously have fun like if you're

just starting this

don't show up and look at the scoreboard

and say i need this

um i'll be honest most people have never

done a high rocks before

see the score that they want and then

typically

are about 10 to 15 minutes behind that

it's happened to almost every athlete

i've ever talked to

they for some reason assume that it's

going to be something and it always ends

up being a little bit more

uh if you're a high level athlete here's

my

best suggestion you need to be able to

work

on being quick

while you're tired uh i don't think it's

important just to be fast i think it's

important to be fast when you're just

feeling terrible

so do what's called compromise running

it's like doing

a workout where you do 50 wall balls

30 calorie row into 200 meters of

running

or you know 400 or 800 meters of running

and repeat that about five times

if you do that workout not only are you

going to be fit for a high rock you'll

be fit for almost anything else you get

involved with

but it's those two first two movements

that are going to make you feel tired

and then what i really want you to do is

get through the first two movements and

then get on that run and really tackle

it

go as hard as you can test yourself so

that you don't

find where your limits are in the race

find it during training

another really big factor is just being

so sport specific

that if you're not trying all these

movements often and trying different

techniques often

you're going to find yourself learning

in the race which is not the important

thing to do it's better to learn at home

and then use your best routine possible

when it comes to race day

um i am such a student of sport

i'm watching other athletes i'm watching

cell phone videos

i'm critiquing myself i'm critiquing

them and then i'm coming home i'm

creating a game plan

and then i'm going to the field of

battle and i'm being my best possible

uh another thing i would suggest is find

a good coach

find a good mentor find a good resource

like you don't have to do all three but

if you can

do that like reach out to people like

myself ask

questions reach out to coaches see if

they'll help you out or if you can get

on one of their programs

i have programs there's tons of athletes

out there that create things

they're going to give you an opportunity

to learn and push yourself because most

of the time people are going to want to

do what's easiest and

easiest for them rather than what they

really really need so

i would say that and last but not least

um

you know eat more than you really think

you need most of these workouts you're

going to be doing are just going to chew

you up high rocks is one of the hardest

things i've ever done in my life

i am always doing these workouts to

prepare for them

and i often catch myself not feeling

well enough so i can be prepared for

tomorrow so

train hard eat well and excel when it

comes to racing

and i hope these guys uh you guys have

learned from these tips

i'm still learning as i'm talking to you

right now it makes me realize things i

got to bring to the drawing board

uh if you have any questions please

email me at housetraining gmail.com

haos training gmail.com uh we have races

coming up we got

austin on may 25th june 3rd

is going to be orlando and then the

national championships are going to be

in chicago and from that point on i

think they're still trying to build up

races for the rest of the season but

just in the next three months guys you

have tremendous amount of opportunity to

come compete

i look forward to seeing you guys at one

of them and if you have any questions

shoot me one of those emails

i hope i can help you out

you