VUKA Fitness

TEAM KETTLEBELLS 💪
Energy and the best vibe! Who’s joining the next one? Tag your gym buddy 👇

Race tips for Hyrox Rookies and our very own aconym to learn the order of the HYROX South Africa exercises >

SkiErg (1,000 m)
SLED push (50m )
Sled Pull (50m )
Burpee Broad Jumps (80 m)
Row (1000m )
Farmer’s Carry (200m )
Sandbag Lunges (100m )
Wall Balls (100)

Hyrox Simulation Race Tips for TEAM VUKA
1. Eat a good breakfast.
2. Wear your purple Vuka shirt (or any Vuka shirt). Bring sunglasses, a cap, and sunscreen — always! Also pack a jacket for before and after.
3. Bring a towel and a water bottle (Powerade or electrolytes are ideal). You can leave them along the route.
4. If the station you need is busy, ask your judge if you can jump to the next one and come back to it afterwards.
5. You don’t need to remember the exercise order — your judge will tell you where to go. But it’s still nice to know so you can mentally prepare and chat strategy on the runs.
6. Negative splits are VERY important. Start slower than your normal pace and speed up later. 8 km becomes brutal if you cook your goose in the first 3 rounds — you’ll have nothing left for the rest.
7. Quick changeovers. Don’t stand around chatting before you take over the movement (“What are we on? Oh 6… oh 7… okay, and how’s your uncle…”). Keep it moving and talk while you’re going.
8. If you need to walk on the run, that’s fine. Pick a landmark and set a run-walk rhythm.
PS: WALK — not stroll!!!!

🏃🏻‍♂️

Not sure if you noticed, but we’re pretty awesome 💫