{"id":188710,"date":"2026-06-16T13:20:47","date_gmt":"2026-06-16T11:20:47","guid":{"rendered":"https:\/\/www.puma-catchup.com\/?p=188710"},"modified":"2026-06-16T13:20:53","modified_gmt":"2026-06-16T11:20:53","slug":"move-like-a-pro-to-avoid-hyrox-time-penalties","status":"publish","type":"post","link":"https:\/\/www.puma-catchup.com\/fr\/sports\/move-like-a-pro-to-avoid-hyrox-time-penalties\/","title":{"rendered":"D\u00e9placez-vous comme un pro pour \u00e9viter les p\u00e9nalit\u00e9s de temps dans HYROX"},"content":{"rendered":"\n
\n
\n Home<\/a>\/\n Sports<\/a>\/\n Move Like a Pro to Avoid HYROX Time Penalties\n <\/div>\n<\/div>\n
\n
\n \"\"\n\n <\/div>\n \n<\/div>\n
\n
\n
Sports<\/a><\/div>\n
\n <\/a>\n <\/a>\n <\/a>\n <\/a>\n <\/div>\n

Move Like a Pro to Avoid HYROX Time Penalties<\/h1>\n
How to stay in the judge’s good books and achieve your best chip time<\/div>\n
16 juin 2026 <\/div>\n\n
\n <\/a>\n <\/a>\n <\/a>\n <\/a>\n <\/a>\n <\/div>\n <\/div>\n<\/div>\n\n\n\n
\n
\n
\n
Over one million HYROX athletes are set to compete in the 25\/26 season. That is nearly double the number of participants in season 24\/25.

This weekend marks the climax of the season: the HYROX World Championships, taking place in Stockholm, crowning the best of the best.

Whether you\u2019re headed to Sweden or just eyeing up HYROX as a new sport, we\u2019ve got a game plan to help you master physical and mental discipline under pressure. Move like a pro, avoid penalties, and realise your potential.<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n\n\n
\n
\n
\n

Prioritising technical discipline\u00a0<\/h2>HYROX judges score your execution \u2013 not effort. As your heart rate spikes, your carefully trained form is deeply challenged. But this is the magic of HYROX: pushing through fatigue and adrenaline until you cross the finish line victorious.

If you hear a judge issue that first verbal warning, don\u2019t panic. Take a breath, reset, and go again, with even more commitment to form.<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n\n\n
\n
\n
\n
Here are five areas to watch your discipline, and tips to stay legal:\u00a0

Sled push: <\/strong>It\u2019s more efficient to push a little too far than to have to get the sled moving again from a standstill. Apply a \u2018two extra steps\u2019 rule. Aiming for a 13-metre push means your 12.5-metre push is safe.<\/span>
Sled pull:<\/strong> Stay stable to avoid penalties for leaving your box. Plant feet wide, lean weight back, and use a sustainable, rhythmic hand-over-hand technique to keep movement legit.<\/span>
Burpee broad jumps: <\/strong>A hot spot for time penalties. Opt for slower, complete jumps over rushed, failed ones, both in training and the arena. Keep feet behind hands. Clearly touch chest to ground. Keep feet parallel during both takeoff and landing.<\/span>
Sandbag lunges: <\/strong>Touching the trailing knee to the floor is imperative, and the sandbag must not be dropped. If your technique is feeling wobbly, opt to pause for a short rest in the upright position with feet parallel.<\/span>
Wall balls: <\/strong>Place a depth target behind your heels during practice to provide proprioceptive feedback. The target should be low enough that your hips are safely below your knees when you brush the target at the bottom of your squat. In competition, muscle memory should keep your reps low and clean.<\/span><\/div>\n <\/div>\n<\/div>\n<\/div>\n\n\n\n
\n
\n
\n
Technical discipline starts from the ground up. The right shoes provide stability, traction, and responsiveness to help your body maintain form through every push, pull, and stride.<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n\n\n
\n
\n
<\/div>\n <\/div>\n<\/div>\n\n\n\n
\n
\n
\n
<\/div>\n <\/div>\n
\n

Did you know?<\/h3>The Deviate NITRO\u2122 Elite HYROX has helped athletes set four world records since its launch in February. For Stockholm, it comes in a brand-new colourway<\/strong>, featuring bright mint and greens inspired by the focus athletes bring to race day.<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n\n\n
\n
\n
\n

Slow down to speed up\u00a0<\/h2>With the clock ticking, the temptation is to constantly push to your max. Every second feels critical. But there\u2019s wisdom in slowing down in order to keep a more consistent pace. Strategic patience means slowing down just enough to maintain execution and rhythm.\u00a0<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n\n\n
\n
\n
\n
As PUMA colleague Twan Nieboer told CATch Up<\/a> after last year\u2019s World Championships:<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n\n\n
\n
\n
\n
\u201cWe slowed down slightly on runs 2 and 3 to fully push and pull the sleds, which helped us pass many teams. We took burpees cautiously to avoid penalties others got.\u201d<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n\n\n
\n
\n
\n
Taking a few extra seconds to calm your nervous system and complete reps not only helps you avoid penalties but also keeps your mind flexible.\u00a0<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n\n\n
\n
\n
\n
Twan let us in to the behind-the-scenes of his Pro Doubles race at HYROX Worlds:<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n\n\n
\n
\n
\n
\u201cDuring the Wall Balls we wore gloves for grip, but the sweaty ball made them slippery. We had to switch more often to avoid no-reps.\u201d<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n\n\n
\n
\n
\n
Adaptability to race conditions is a key way to take a Pro mindset to your next HYROX.<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n\n\n
\n
\n
\n

Keep your competition head on\u00a0<\/h2>Our brains are ruthless energy savers. They\u2019re constantly choosing which information to process. It\u2019s the reason your commute to work takes less effort than on your first day. This \u201ccognitive load shedding\u201d is useful \u2013 until it results in an accidental rulebook slip-up.<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n\n\n
\n
\n
\n
At HYROX, when your body starts redlining, your brain focuses on motor control and breathing. Impulse control drops. Subconscious urges are more likely to be acted on. Your brain is shedding the low-priority stuff. Like remembering which lap you\u2019re on, what station is next, or rulebook section 8.1, point 9:\u00a0<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n\n\n
\n
\n
\n
Fluids provided at aid stations are for drinking only. They are not to be used for active cooling [e.g. pouring water over the head or body]. Doing so will incur a 2-minute penalty per infringement.\u00a0
\u2013 Page 20 HYROX Rulebook Single Season 25\/26<\/strong><\/div>\n <\/div>\n<\/div>\n<\/div>\n\n\n\n
\n
\n
\n
Put simply, a quick splash of water to your neck could cost you a devastating two minutes. This is just one of many HYROX safety rules your brain is likely to forget.\u00a0<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n\n\n
\n
\n
\n

Practising discipline to avoid mental slip-ups\u00a0
<\/strong><\/h3>Don’t rely on a tired brain to remember every single rule in the heat of the moment. These three steps should make it easier to stay on the right side of the judges:\u00a0

Lean into context-specific behaviour. For example, whenever you\u2019re in your race top, adhere to HYROX rules down to the letter: no chucking supplies on the floor, no spitting, and no active cooling.<\/span>
State your focus. Choose a cue word, like \u2018protocol\u2019. Stating this to yourself each time you enter the Roxzone can help snap your brain out of survival mode, providing focus.\u00a0<\/span>
Practice exhausted discipline. During your heaviest simulation workouts, intentionally practice all of the small details. Doing it right in training will help your brain to default to the right choice on race day.\u00a0<\/span><\/div>\n <\/div>\n<\/div>\n<\/div>\n\n\n\n
\n
\n
\n
As PUMA athlete Jess Pettrow has said in the lead-up to Stockholm:<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n\n\n
\n
\n
\n
\u201cWhen we are training, everything is so controlled. We\u2019re controlling our pacing, our environment, everything is so dialled in.\u201d<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n\n\n
\n
\n
<\/div>
<\/div>
<\/div><\/div><\/div>
<\/div>
<\/path><\/g><\/g><\/g><\/svg><\/div>
Sieh dir diesen Beitrag auf Instagram an<\/div><\/div>
<\/div>
<\/div>
<\/div>
<\/div><\/div>
<\/div>
<\/div><\/div>
<\/div>
<\/div>
<\/div><\/div><\/div>
<\/div>
<\/div><\/div><\/a>

Ein Beitrag geteilt von PUMA Training (@pumatraining)<\/a><\/p><\/div><\/blockquote>