Why your leg day isn’t saving you on the HYROX sled push 💀👇
You can squat heavy, smash lunges, and still feel like the sled is bolted to the carpet.
That’s because the HYROX sled push isn’t just a strength test.
It’s a force direction problem.
If you’re redlining in the first 10m, you’re probably leaking power.
Fix these 3 pillars of the sled drive:
1️⃣ The Drive Angle 📐
Avoid the extremes:
• Hips too high: you’re driving the sled into the carpet → more friction.
• Shoulders too high: now it’s a standing bench press.
Fix: shoulders and hips stay on a diagonal line, pushing forward not down.
2️⃣ The Rigid Bridge 🏗️
Your upper body should feel like a solid bridge.
If your back rounds or shoulders shrug, you create a kink in the hose and power leaks out.
Brace the midline so every watt from your legs goes straight into the sled.
3️⃣ Piston Steps ⚙️
Think short, rhythmic piston strikes.
Overstriding breaks your brace and kills momentum.
Keep your feet under your center of mass.
Pro tip:
Train sled pushes ~20kg heavier than race weight.
The HYROX carpet is way stickier than your gym floor, and this removes the shock when race day hits.
We’ve all had that “oh no…” moment halfway through the sled push 🫠
What’s one thing you wish someone told you before your first HYROX race?
Drop it below so the rookies don’t learn the hard way 👇
Max Bonanno
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Stop the friction, save your heels (and your toes). 🏃💨
If you’re finishing runs with raw heels or painful blisters on your big toe, your shoe isn’t the problem, your lacing is. Most runners ignore that extra eyelet, but it’s the secret to the Runner’s Knot.
The “Toe Bang” Problem: 🚫🦶
Blisters on the big toe happen when your foot slides forward inside the shoe. Every time you hit the pavement, your toe “jams” or rubs against the front of the toe box. This constant friction leads to blisters and black toenails.
How the Runner’s Knot saves your toes:
• Ankle Anchor: It locks your heel into the back of the shoe so your foot stays put.
• Toe Room: By anchoring the ankle, you create a “safety zone” in the front of the shoe. Your toes can splay naturally without hitting the walls.
• Zero Slide: No forward movement = No “Toe Bang” = No blisters.
Pro-Tip: 💎 If you have wide feet and get side-toe blisters, the Runner’s Knot is a lifesaver because it allows you to keep the laces over your toes loose for extra room, while keeping the ankle tight for security.
Life after 40 is loud. Your plan needs to be louder. ⚡️
Stop relying on “feeling motivated.” Motivation is a feeling; systems are a result.
1️⃣ The Rule: Never skip twice.
2️⃣ The Tool: The Express 20 (Screenshot at 0:32).
3️⃣ The Goal: Zero friction. Elite ex*****on.
If you can’t give me 60 minutes, give me 20. Just don’t give me zero.
Comment “AUDIT” to get the questionnaire that reveals your performance bottlenecks. 📈
Why your “Hard” runs aren’t working. 🏃♂️💨
Most runners over 40 spend 90% of their time in “No Man’s Land”—that physiological gray zone where you’re burning out without building a bigger engine.
In this video, I break down why you need to stop “kind of” running fast and start polarizing your training.
The Formula: 1. Easy Runs: Conversational and slow.
2. Hard Runs: All-out intensity.
Everything in between is just “The Cardio Trap.”
🚀 READY TO FIX YOUR PROGRAM?
Comment “AUDIT” and I’ll send over the diagnostic tool to get you unstuck.
📊Comment AUDIT and I’ll send you a link to the free Urban Warrior Audit 💪🏻
Identify the bottlenecks in your fitness, nutrition, and wellness—and get a personalised score to start building momentum.
—
🔥 Level up your body and mindset with me. My coaching is designed to help you stay consistent, crush your goals, and feel confident in and out of the gym 👉 https://www.maxbonanno.com/
💥 WHAT YOU’LL LEARN
Why “aging” isn’t what’s actually slowing you down.
The critical shift from recovery as a “reward” to recovery as a performance strategy.
How smart programming, intensity structure, and stress management can make you faster at 52 than you were at 35.
💡 THIS VIDEO IS FOR YOU IF
You’re over 40 and feel like your body is starting to “break down” during training.
You’re dealing with nagging injuries or a plateau in your pace and strength.
You want to stop training like a 25-year-old and start training like an elite performer.
02/06/2025
Fat loss is easy.
What’s hard?
👉 Admitting you’ve been lying to yourself.
You say you want results…
But:
– You don’t track.
– You train when it’s “convenient.”
– You treat emotions like facts.
That’s not a fat loss issue.
That’s a self-leadership issue.
This post breaks it down:
🧠 Control your mind.
📊 Track your numbers.
🎯 Find a reason that makes quitting feel worse than pushing through.
⸻
If that stings, good.
It means it’s for you.
👇 Drop “READY” in the comments
and I’ll send you 30 days of raw, practical tips to build discipline, drop fat, and harden your mindset — even on your worst days.
14/04/2025
Most people have goals for their week.
But most people break them—by Wednesday.
Discipline doesn’t collapse because you’re weak.
It collapses because you’re unclear.
When your week starts without a standard, you fall into reaction mode.
Work piles up. Life interrupts. Willpower fades.
And suddenly your goals are optional.
That’s why I stopped chasing motivation
and started writing “The Rule”.
Every week:
📜 One line.
📜 One promise.
📜 One non-negotiable standard I commit to—before the chaos starts.
It’s not a list.
It’s not 6 habits.
It’s not a Pinterest-perfect morning routine.
It’s just one thing I know I need to show up for—no matter what.
Why it works:
It’s specific
It’s simple
And it builds the kind of trust that compounds
Because when you follow through on one thing, you become the kind of person who follows through on more.
That’s not productivity.
That’s identity.
So write your Rule.
Start the week like it’s already yours.
Urban Warrior Standard:
Clarity first. Commitment always.
If this hits, let me know what’s your Rule for this week 🔥
09/04/2025
We live in a world built for distraction.
Comfort is the default.
Quick hits, easy outs, noise everywhere.
But if you want clarity? Strength? Control?
You need discipline.
You need self-awareness.
You need to push past your limits—on purpose.
That’s what being an Urban Warrior is about.
We don’t wait to feel motivated.
We show up because the mission demands it.
Even when it’s hard. Especially then.
We make quiet promises to ourselves.
And we keep them.
This is Commandment I of the Urban Warrior Code:
You shall not wait for motivation.
Motivation is a mood.
Your code is who you are.
Save it. Live it.
And if it speaks to you—
Welcome to the Code. ⚔️
07/04/2025
I wrote this contract to keep a promise to myself.
Not just to train. Not just to eat better.
But to show up—physically, mentally, and consistently—like my future depends on it.
Because it does.
No crash plans. No 75-day detox gimmicks.
Just six rules. Simple. Sustainable. Non-negotiable.
💥 Show up like the version of me I’m building
🍗 Hit my protein + calorie goals daily
🏋️♂️ Train 3x a week—focused
🚶♂️ Walk 8k+ steps a day
😴 Sleep like it pays me back
🧠 Prioritise my mental health like my results depend on it
✨ Drop a 💪 if you’re signing yours. I’ll reply to every one
23/07/2024
Completed my latest Hyrox event in May, and it was one of the most brutal challenges I’ve faced. While my time wasn’t what I hoped for, I’m already signed up for the next event in London this November. It’s not about the setbacks, but how we rise and keep pushing forward. Competing against myself, striving for constant improvement, and never giving up.
Embrace the journey, build resilience, and grow stronger! 💪✨
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