Raise
Gently elevate heart rate and core temperature with dynamic flow. Prepare muscles and joints to move efficiently.
Get inspired
See how the HYROX RAMP warm-up protocols change your performance for the better. These short movement sequences quickly elevate temperature, switch on stabilizers, open usable range, and prime your nervous system for speed and power. Build a consistent 6–8 minute routine to hit the start line feeling connected, reduce niggles, and move more economically through runs and stations.
What is R.A.M.P.?
Raise • Activate • Mobilize • Potentiate
Activate
Wake up stabilizers and prime the nervous system with controlled rotational mikroloaded work using STIXITS.
Mobilize
Increase joint range and movement quality with flowing, multi-planar drills tailored to each athlete’s needs.
Potentiate
Transition to higher intensity: explosive, elastic and sport-specific movements that ready you for peak HYROX output.
Frequently Asked Questions
HYROX RAMP is a structured warm-up method developed by STIXITS to prepare your entire body for the rotational, multi-planar, and force-transfer demands of HYROX competition.
It follows a Raise-Activate-Mobilize-Potentiate framework that improves readiness, power output, and movement quality.
RAMP is designed for ALL HYROX athletes — from first-timers to elite.
It scales with your ability and improves as your coordination and movement awareness evolve.
The HYROX R.A.M.P.guided warm ups will officially be part of all major european event venues starting in January 2026!
From then on you will be able to either book a R.A.M.P to race slot when purchasing your ticket or attend your new favorite warm up right at the designated R.A.M.P. area at your event side.
A RAMP protocol can be performed without equipment,
But STIXITS unlocks the full potential by loading rotation, anti-rotation, elasticity, and movement coordination — all critical for HYROX performance.
And only that makes it HYROX RAMP
A full RAMP protocol typically takes 5 –15 minutes, depending on whether you want to prep yourself for training, running or racing — fast, structured, and highly effective.
It improves:
- Movement efficiency
- Core and shoulder stability
- Oxygen economy
- Elastic energy transfer
- Rotational force control
→ Meaning more power with less fatigue, better transitions, and fewer breakdowns during workouts/stations.
Yes.
By preparing joints, fascia, and connective tissue for rotational + multi-planar loading, RAMP builds safer mechanics and reduces stress on knees, shoulders, and lower back.
RAMP is a warm-up system —
but it is built on the same biomechanical principles as flownetiXs and can and should be seamlessly integrated into full training.
You will get access to video tutorials + guided flows and many more informative assets within the HYROX RAMP resource library when purchasing your RAMP Set.
Move smarter not harder
R.A.M.P. prepares you precisely for the demands of HYROX. With STIXITS, athletes switch on their stabilizers, build mobility under load, and unlock explosive power – creating a warm-up that directly translates to better performance on race day.
- Dynamic instability → deeper joint activation and smarter stability
- Rotation & elastic loading → faster, more efficient energy usage
- Fluid ranges of motion → better mobility while muscles are under tension
- Indoor/outdoor ready → a consistent routine anywhere
Our tools are the perfect match for HYROX R.A.M.P. because they combine light micro-loading with rotational and multiplanar movement. This lets athletes rehearse real HYROX demands at low risk but high neural activation, so every swing, rotation, and step in the warm-up directly prepares the body for the work ahead.
Don't just prepare for your next race- be ready for every demand
Over time, a structured warm-up becomes a powerful driver of long-term athletic development. Each session adds a small layer of improvement to fascial patterning, joint control, and coordination. These micro-gains compound: week by week the nervous system learns faster, movement quality sharpens, and the body tolerates more load with less wear. What starts as 10–15 minutes of preparation turns into skill stacking across an entire season, leading to more efficient power, greater resilience, and more consistent performance when it counts.