Jon Wynn has become one of the fastest ever HYROX athletes. He finished 6th at the 2023 World Championships and has his sights set on improving on that going forward. Jon kindly sat down with us to share his story from Australian special forces, to alcohol addicition, to where he is now. Find out more about this incredible athlete…
Jon, thanks for taking the time to chat with us today. Can you start by telling us a little on your background?
Sure, thanks for having me. I grew up in Australia and was always very active and into sports like javelin, rugby and Aussie rules football. When I was 20 I decided to join the military and went through the tough selection process to become a Commando in the Australian Special Forces. I did 4 tours in Afghanistan. That was an intense experience that helped shape me in many ways. After leaving the military in 2013, I unfortunately struggled with alcohol addiction for several years as I tried to adjust to civilian life. It was a really difficult time until I finally committed fully to getting sober, which I’ve now managed for over 3 years.
Could you share a little more about what you think led you down the path of alcohol addiction initially?
The drinking culture in the military meant it was an easy habit to develop, especially on deployment. But it really spiralled for me when I transitioned back to civilian life and lost that sense of purpose and brotherhood. I struggled to adjust, and alcohol became my coping mechanism. What started as social drinking to relieve stress gradually turned into full blown dependence. At my lowest points I was drinking every day, lost multiple jobs and damaged relationships. It was a vicious cycle where drinking would provide temporary relief but ultimately heightened my anxiety and depression. I went through rehab several times but nothing stuck until I truly committed to getting sober. Hitting rock bottom and almost losing everything was the wake up call I needed.
What finally enabled you to get sober and stay sober?
Honestly, it took me a long time and many failed attempts before it stuck. The turning point was realising I couldn’t do it alone – I had to ask for help and be willing to take direction from others. Things like attending therapy, finding social support and establishing healthy routines made a big difference. But a major factor in maintaining my sobriety has been discovering fitness as a positive outlet. Training gives me structure, goals and accountability. It’s a constructive way to deal with stress and emotions. The exercise provides mood benefits and helps rebalance my hormones and neurochemistry after years of alcohol abuse. Rediscovering sport has given me a sense of purpose again. My fitness journey inspires me to make the most of my health and potential. I still take it one day at a time, but I’m proud to have rebuilt so much of my life over the past 3 years of sobriety.
That’s an incredible story, thanks for sharing. Can you tell me more about your HYROX journey so far? When did you first discover it and what made you decide to take it on?
I first came across HYROX at a gym here in Majorca, Spain where I now live. I saw they were holding some local competitions and was immediately drawn to it – the combination of running and functional fitness stations seemed perfect for someone with my military and athletic background. At the time I was looking for a new fitness challenge and outlet for my competitive drive. I’d also always enjoyed running when I was younger but hadn’t done it for years due to a knee injury. HYROX provided the motivation I needed to start running again. I committed to 10 weeks of training and entered my first race in Vienna in April 2022, managing a time of 67 minutes which I was happy with given my limited preparation. Since then I’ve dropped my time by over 10 minutes and finished 6th at the 2023 World Championships. I’m constantly improving as I get more race experience and refine my training. I can’t wait to see how much more I can progress in this sport over the coming years.
Your running definitely appears to have improved during your time in HYROX. Is that something you’ve been working on?
Running is definitely my weak point compared to my strength, so I’ve worked hard to get it up to the level needed for HYROX. It varies but now I typically run about 50km per week, focusing on a mix of speed work, intervals, hill training and long slow runs. I’ve set myself running goals like entering a 10km race to benchmark my improvement. My time has dropped from around 38 minutes to nearer 35 minutes for 10km now. On the 8km HYROX course I can average around 4 minute kilometers, so there’s still room for improvement but I’ve come a long way. I’ll never be one of the super-fast pure runners but if I can get my time down another 30-45 seconds per km I’ll be competitive with the top guys.
That’s really impressive progress. What does a typical strength training week look like for you?
Strength is really important for HYROX with all the sled pushes, pulls etc. I made the mistake early on of dropping strength work to focus just on conditioning and I lost a lot of power. So now I make sure to maintain my strength year-round with 3 dedicated sessions per week focusing on the main compound lifts like squats, deadlifts and presses. My squat is around 130kg for 3 reps, deadlift 140kg, bench press 100kg and press 70kg. The weights might not seem huge but it’s enough to move fast on the HYROX obstacles. I periodize things over the year to peak for big races, and modify the exercises to match the HYROX movements where I can. But the basis of my program stays the same – full body strength work 3 times per week alongside the metabolic conditioning.
What’s your mindset and mental approach during the gruelling races?
The mental side is just as important, if not more so, than the physical attributes for HYROX success. The ability to keep pushing when every part of you wants to stop is vital. My military experience definitely helped develop my resilience and pain tolerance, along with the ability to keep composed under pressure. In training I’ve worked extensively on pushing into discomfort and learning to manage and embrace that suffering during hard sessions. Come race day, I focus on staying present and disconnecting from the pain by focusing on my technique and execution. I also use positive self-talk and encouragement to keep my mind strong when my body starts to weaken. There’s definitely an art to harnessing your mind and not letting negative thoughts creep in. I’m getting better with each race experience.
This has been fantastic, I appreciate your time. Just to wrap up Jon, what would you say to someone thinking of taking up HYROX as a fitness challenge?
I’d absolutely encourage anyone interested to give HYROX a try! One of the great things about it is you can compete at your own level while still getting fitter and stronger. Just focus on competing against yourself and enjoying the process rather than worrying about other people’s times. Be prepared to suffer and get comfortable being uncomfortable! But the sense of achievement and endorphin rush after completing a gruelling workout or race is huge. HYROX provides constant motivation as there are always areas you can improve and take your performance up a level. So whether you’re a weekend warrior or an aspiring elite athlete, I believe HYROX can benefit anyone. The community is welcoming and it’s a really positive lifestyle. Just get started and see where the journey takes you.
You can follow Jon on Instagram here, and also watch a full length interview / podcast with him here on our YouTube channel (or listen on the “Rox Lyfe” podcast wherever you get your podcasts).
