When it comes to HYROX performance, two movements make or break your race: running and burpees. Running is the backbone of the competition, and burpees are one of the most dreaded stations. What separates top athletes from struggling competitors isn't just endurance or strength—it's mobility.
The Hidden Performance Killer: Poor Mobility
If your hips are tight, your shoulders are restricted, or your ankles can't flex properly, you're leaving seconds (or even minutes) on the floor.
The good news? You don't need hours of yoga to fix this. A few targeted mobility drills can dramatically improve your efficiency, range of motion, and recovery—instantly boosting your running and burpee performance.
Here are four mobility drills you should add to your warm-up before every HYROX session.
1. Hip Openers for Running Stride and Burpee Depth
Why it matters: Tight hips shorten your running stride and make burpees feel like you're moving through concrete. By opening up your hip flexors and groin, you'll run more fluidly and drop into burpees with ease.
How to do it:
- Start in a lunge position with your back knee on the ground
- Place both hands inside your front foot
- Slowly push your hips forward, feeling the stretch in your hip flexor
- Rock side-to-side slightly to target the groin
- Hold for 30–60 seconds per side
🏃 HYROX Benefit: Better stride length during runs and smoother transitions into burpee push-ups.
2. Ankle Mobility for Faster Running and Stable Landings
Why it matters: Limited ankle dorsiflexion restricts running efficiency and makes your burpees sloppy (think heels popping up and unstable push-offs). Improving ankle mobility gives you a more powerful stride and stable burpee landings.
How to do it:
- Stand facing a wall with one foot forward
- Keep your heel planted as you drive your knee toward the wall
- Don't let your arch collapse
- Do 10–15 controlled reps per side
🎯 HYROX Benefit: Efficient running mechanics and stronger, safer burpee landings.
3. Thoracic Spine Rotations for Burpee Efficiency
Why it matters: Burpees demand more than chest and arms—they require good spinal mobility. A stiff thoracic spine makes your burpees slow and forces your lower back to compensate. Loosening up improves fluidity and reduces injury risk.
How to do it:
- Start on all fours (hands under shoulders, knees under hips)
- Place one hand behind your head
- Rotate your elbow toward the ceiling, then back toward your opposite arm
- Perform 8–10 reps per side
⚡ HYROX Benefit: Faster burpees with smoother transitions between chest-to-floor and jump.
4. Dynamic Hamstring Sweep for Explosive Burpees and Running Speed
Why it matters: Tight hamstrings shorten your stride and make the burpee jump feel heavy. Freeing them up improves running speed and makes you more explosive.
How to do it:
- Step one foot forward with the heel on the ground, toes up
- Hinge at the hips and sweep your hands down toward your foot
- Reset and repeat with the other leg
- Perform 10–12 sweeps per side
💥 HYROX Benefit: Longer strides, quicker burpee jumps, and reduced tightness after long runs.
Putting It All Together
These four drills take less than 8 minutes total, but the payoff is massive. By improving hip, ankle, spine, and hamstring mobility, you'll:
Better Running
Run smoother, faster, and with less energy cost
Efficient Burpees
Drop into burpees more efficiently and with less strain
Injury Prevention
Reduce risk of injury from repetitive movement fatigue
The next time you step on the HYROX floor, warm up with these drills and feel the difference in your running rhythm and burpee flow.
Sample 8-Minute Pre-HYROX Mobility Routine
- Hip Openers: 60 seconds each side (2 minutes total)
- Ankle Wall Mobilization: 15 reps each side (2 minutes total)
- Thoracic Spine Rotations: 10 reps each side (2 minutes total)
- Dynamic Hamstring Sweeps: 12 reps each side (2 minutes total)
Final Takeaway
Mobility isn't just about injury prevention—it's about performance optimization. The best HYROX athletes move well because they prepare well.
Add these four drills into your pre-race warm-up and training sessions, and you'll instantly notice improvements in both your running splits and burpee station times.
If you're serious about becoming race-ready, check out our guides on:
Stay consistent, stay mobile, and your HYROX performance will reach new levels.