# @bret_gornik on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DRuQaf_jiqy
- **Gondola URL:** https://gondola.cc/posts/61609939-bret-gornik-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/f71b8e9217.jpg
- **Posted:** 2025-12-01T13:37:18.000+00:00
- **Account Owner:** Bret Gornik (@bret_gornik) — https://gondola.cc/bret_gornik

## Caption

Your HYROX race day warm up matters more than people realize. The goal is simple. Raise temperature, activate movement patterns, connect your mind to the stations, and prime your aerobic system without wasting energy.

Here is the exact warm up sequence you should follow before every race.

Soft tissue
Light foam rolling on the areas that need it. Do not smash everything. This is about reducing tension, not creating fatigue.

Body temperature
Five to eight minutes of easy bike or jog. Just enough to raise your core temperature and get blood moving.

Dynamic stretch
Move through the patterns you will use in the race. Hips, ankles, adductors, hamstrings, thoracic spine. Slow to start, then gradually increase range.

Station prep
Do controlled reps of each station movement. Ski rhythm. Light sled drive. Smooth burpee mechanics. Short row strokes. Controlled lunges. Small sets of wall balls. This connects your mind and body to the movements before the race floor demands them at full speed.

This is your race day warm up.
Simple, efficient, and built for performance.

Comment WARM UP and I will send you the full video walkthrough.

#HYROX #HYROXTraining #HybridAthlete #RaceDay #WarmUp #LiveBetterCo #HYROXAcademy

## Stats

- **Views:** 2,030
- **Likes:** 130
- **Shares:** 0
- **Comments:** 109

## Tags

hyroxacademy, raceday, livebetterco, warmup, hyroxtraining, hybridathlete, hyrox

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