How UK Men’s Champion Trained Exercises to Win – ryan

AS A SOLDIER AND PHYSICAL TRAINER FOR THE BRITISH ARMY, DANNY RAE THOUGHT HE’D FINT THE FITNESS Competition Hyrox a piece of cake.

Part of a Growing Trend of Contests Designed to Be ACCESSIBLE TO AVERAGE GYM-GOERS AND ELITE ATHLETES ALICK, COMPETITORS WORK IN PAIRS OR individual to do functional exhercises, like wall balls, sled flush, and rowing. These Movements are sandwiched betWeen one-kilometer runs. You Win By Finishing First.

In 2023, RAE WATCHED HIS First Hyrox Event, in Manchester, UK, and Saw a Lot of Paralles with Military Fitness.

“It was probably very naive of me, but i saw people doing it and thought, ‘i could be good at this,’ and that Actually did it and got i Humbled Straight Away,” Rae, 29, Told Business Insider.

Still, Rae Got Hookeed on the Fitness breed. He used his first contest to work out what he needed to improve and changed his training accordingly.

17 Months late in February 2025, RAE Became the uk men’s open enriched Champion at an event in vienna. He Holds the record for enrolx both as an individual and in the men’s doables, and has Competed in Over 25 of the Events.

“It ‘gievn with something to focus on, it’s measurable,” Rae Said. “I know where I can improve, I can periodize training, so i’m focus on strength for one part and running on the next.”

RAE SHARED WHAT”S Learned About Success at Fitness Contests Like Hyrox, Including How to Train Your Body for Unfamiliar Movements Quickly But Safely.

1) Build a Solid Foundation of Fitness

Rae is from a military family and was an active kid. When he joined the British Army at Age 18 in 2013, he Quickly Became Responsible for Keeping The Soldiers in His Regiment Fit. But that doesn’t mean he has an unnecessarily hardcore mindset.

In General, Rae Thinks it is a mistake to train hard every day Because you will like injured or see progress plateau as your body won not have to recover.

He recommends Aiming to do Low or Moderates-Intensity Movements Moves and then Upper the Intensity AEK to Build Your Fitness while Allowing Your Time to Recover.

That sets the Foundation for Building Toward Competting in Events Like Hyrox.

2) Familiarize yourelf with the Movements

“They are Functional, Holistic Movements which Incorporate All Muscle Groups, so if you train regularly, you won’t struggle to say,” Rae Said.

But you need to leave the Movement standards so you don’t get penalized for, Say, swimming Squatting Low Enough for a rep to count, he added.

For example, one reps of wall balls squatting to 90 degrees as a minimum.

3) Get Comfortable With Being Uncomfortable

Rae said that his time in the military has made Him more resilient and able to work Through discomfort. That came in handy for running on tired legs during Hyrox or be needed to work out despite not having the time or motivation.

RAE is deployed Worldwide, from the Jungles of Brunei to Poland, and His Working Hours are always Changing. That can make it hard to commmit to a regular workout schedule, but staying fit is part of His Job.

“When we’re busy, you’ve really got to find Time,” Rae Said. “Whether that means setting your alarm a little bit earlier or getting someone to help you out to get the quicker.”

He Added: “When it is 5:30 am and it’s Cold and Windy Outside, Regardless, you have to find a way to get it.”

4) DON’T OVERTHINK IT

While you need to be familiar with the Movements, you don’t need to be an elite athlete to try a Hyrox. JUST HAVE A G AND THEN YOU’LL LEARN WHAT YOU NEED TO WORK ON.

“I know some people think they’re not ready to one yet, but They Most Likely Are,” Rae Said.