Welcome to the RMR Training Podcast with Rich & Ryan! This episode dives deep into crafting the perfect warm-up for your next Hyrox event. From handling unpredictable venue conditions to fine-tuning your race-day routine, Rich and Ryan cover it all. Whether you're an elite athlete or a first-timer, these expert tips will help you feel prepared and confident when the starting gun goes off.

1. 00:00 - Intro and sponsor shoutouts: Resolute Coffee & Rocks Opt
2. 02:11 - Starting the warm-up conversation: Setting the stage
3. 05:47 - The ideal pre-race timeline: When to arrive and start
4. 13:15 - Running and aerobic warm-up: How much is too much?
5. 22:34 - Warming up with stations: Key sled pushes and burpee reps
6. 35:00 - Mental prep and focus: What to think about on the start line
7. 46:00 - Race-day caffeine, nutrition, and hydration tips
8. 58:00 - Final tips for creating a consistent race-day routine

RMR Training APP 7-Day Trial
https://strivee.app/marketplace/plan/D4XBFyKXyvc6g9XTaMWS/yt

RMR HYROX Essentials Free Guide (5 Key Workouts from RMR 👇)
https://pages.rmr.training/rryt

RoxOpt - Custom Race Analytics
https://www.roxopt.com/

Resolute Coffee
https://msha.ke/theresilienceruck/

ESN Sports Nutrition (UK/Europe Only)
https://uk.esn.com/discount/rryan

Resolute Coffee (RR20 for 20% off)
https://resolutecoffeeco.com/

PWR LIFT (RRYAN20 for 20% off your order)
https://pwrlift.com