ROXJAYA WARRIORS by Dina Rosdiana

Jakarta

Dina hauling the sled pull rope at Hyrox
Hyrox · Jakarta · Pelatih HYROX Indonesia · Women who race

Train like the
podium is yours.

Coached by Dina — HYROX Certified Coach, podium athlete and Jakarta personal trainer. Structured programming, station technique and run pacing built for real life, real heat and real results.

See subscriptions Ask Dina
1stAge group 35–39, Women's Doubles · Hyrox Jakarta
1:11:20Doubles time — raced 7 weeks pregnant
12+Hyrox races

The Zones

Every metre of the race, broken down.

Pick your weakness. We turn it into your fastest split.

01

Stations Prep

Technique, pacing and transitions for all eight stations — from SkiErg to the last wall ball.

Open station guides 02

Run Zone

8 × 1 km with heavy legs. Compromised-running sessions built for Jakarta humidity.

Run plans 03

Upcoming Events

Jakarta countdown plus city planners for Singapore, Bangkok, Hong Kong and Seoul — hotels, flights, food, the night after.

Race calendar 04

Ask Dina

Form checks, race strategy, training through pregnancy — ask directly, get a real answer.

Ask a question
Dina driving the sled push at Hyrox, seen from above

Meet your coach

Dina. Podium athlete. Forged in Jakarta.

One of Indonesia's top female Hyrox athletes and a personal trainer with a full roster of hybrid clients. Now bringing the same coaching online — so the women who can't get to the floor still get to the finish.

"Strong isn't a look. It's the last 1 km when your legs say no and you say go."

  • Podium and 1st in age group 35–39, Women's Doubles, at the inaugural Hyrox Jakarta (1:11:20) — raced at 7 weeks pregnant
  • 1:16:31 Doubles Pro Women, Hyrox Bangkok — with the gender reveal at the finish line
  • 1:31 Pro Singles in Jakarta; 12+ Hyrox races
  • HYROX Certified Coach and certified personal trainer, 16 active athletes

Subscriptions

Choose your zone. Cancel anytime.

Monthly coaching that fits around your life — from self-guided programming to full race prep.

Program

Warrior Program

Rp 599k / month
Weekly Hyrox programming in your pocket
  • New training week every Monday
  • Station technique library
  • Private community group
  • Monthly live Q&A with Dina
  • Written by a HYROX Certified Coach
  • Delivered in the TrueCoach app
Program details →
Most popular

Hybrid Coaching

Rp 2.5m / month
Online 1:1 coaching + 2 floor sessions
  • Personalised programme
  • Weekly check-in & form video review
  • Two in-person sessions in Jakarta
  • Direct WhatsApp access
  • Coached 1:1 by a HYROX Certified Coach
  • Programme delivered in the TrueCoach app

Maternity window (roughly Jan–mid Mar 2027): floor sessions become live video form reviews, or bank them for when Dina is back on the floor. Your call, no loss.

Hybrid details →
Race prep

Elite Race Prep

Rp 6m / month
12-week build · 3-month minimum
  • Fully individualised race build
  • Pacing & station strategy
  • Race-week and race-day plan
  • Priority access, doubles welcome
  • Coached 1:1 by a HYROX Certified Coach
  • Programme delivered in the TrueCoach app
Enquire Elite details →

Monthly billing, cancel anytime. Secure card checkout by Stripe.

How does coaching work while Dina is pregnant?

Until late in the pregnancy, everything runs as sold: Dina coaches your floor sessions (she cues and corrects, she doesn't demo the heavy lifts), and your weekly programme, check-ins and video reviews carry on in the TrueCoach app and WhatsApp. During the maternity window, Hybrid floor sessions switch to live video form reviews or are banked until she is back on the floor — you choose. Program and Online athletes see no change. Any changes to these dates get announced to you directly, well ahead.

Upcoming Events

Put a race on the calendar.

Cohorts open twelve weeks before each race. Train together, race together.

TBAJakarta

HYROX Jakarta 2027

The home race. Twelve-week Warriors cohort — dates confirmed when HYROX announces.

Get notified
TBASingapore

HYROX Singapore

Short flight, fast course. Travel cohort with pacing plans built for the SG venue.

Get notified
SatMonthly

Warriors Sim Day — Jakarta

Full race simulation on the floor. Open to all subscribers; bring a doubles partner.

Get notified

Dina's 3 tips

The stuff nobody tells you.

Three things per station that Dina actually does on race day — not the rulebook. Got one she's missed? Ask Dina and it might end up here.

Dina mid wall-ball rep at a Hyrox race
Running
  1. Heel-lock your laces (the extra loop through the top eyelets). No heel slip means no wasted push-off — it genuinely makes you faster, for free.
  2. Cramping mid-race? A sachet of mustard or a shot of pickle juice stops it faster than water — it's the nerve reflex, not the salt. Keep one in your kit bag.
  3. Walk the Roxzone before your heat and count steps from the run-in to your station lane and back out. Most lost time in Hyrox is wandering the Roxzone, not on the stations.
Race-day kit
  1. Race belt for your bib, not pins. Pins tear on sled poles and the sandbag, and a lost bib means a fight at the checkpoints.
  2. Tape your ring fingers before the start. Rope burn on that one finger is what costs you the farmers carry two stations later.
  3. Liquid chalk on in the start pen, not at the sled pull. Your hands are already sweating from run 1.
SkiErg
  1. Set the damper before the clock starts — 6–7 for most women. Fiddling mid-station costs 10 seconds you never get back.
  2. Fall into it. Hips and heels drive the pull, not arms — if your triceps are burning you're doing it wrong.
  3. Watch the /500 m split, not the metres. Pick a number you can hold for 1000 m and don't dip under it in the first 200.
Sled Push
  1. Test the carpet in the warm-up area — every venue is different, Jakarta's was notoriously slow. If it's slow, drop the shoulder, push from lower, and add 10–15 s to your target so you don't blow the next run chasing a number.
  2. Arms straight, hands low, forehead down. Bent arms leak power into your shoulders.
  3. Don't turn the sled at the line — push straight through, walk around, reset. Turning under load is where hamstrings go.
Sled Pull
  1. Walk back with the rope until you hit the box line, then hand-over-hand. Pulling from standing at the box from the start is a step-out waiting to happen.
  2. Lean back with straight arms and step backwards — pull with your bodyweight, not your biceps. Biceps-only pulling dies at 25 m.
  3. Coil the slack behind you, never in front. Standing on your own rope is the classic mid-station tangle.
Burpee Broad Jumps
  1. Land with your feet already staggered so your hands drop straight down without a shuffle. Saves about a second a rep, and you'll do 20+.
  2. Step back into the burpee, don't kick both feet. Slower per rep, but you arrive at the run breathing instead of dying.
  3. Jump a distance you can repeat every time, not your best. Two big jumps that cost you a breath each are slower than three steady ones.
Rowing
  1. Flick the footstrap tabs loose before you sit down and leave them loose enough to kick out of. Strapping in and out is 15–20 seconds most people never train.
  2. Damper 5–6, rate 26–28. Anything faster and you're just moving air.
  3. Unstrap with 50 m to go and keep pulling light. You'll be up and running while others are still bending down.
Farmers Carry
  1. Deadlift both bells up together, not one at a time — that first grip is your grip for 200 m.
  2. Drop them on the line, don't set them down neatly. The tidy put-down means a re-grip and a judge's second look.
  3. If your grip is going, it goes suddenly. Stop a metre early on your terms, shake once, go — never wait for the drop.
Sandbag Lunges
  1. Bag high across the traps, not the neck — hands only hold it in place. If your arms are carrying it you'll feel it on the wall balls.
  2. Kiss the floor with the back knee, don't slam it. Bruised knees at 80 m are avoidable.
  3. Exhale up out of every lunge. Holding your breath here is why the wall balls feel impossible.
Wall Balls
  1. Every 10 reps take one full standing breath with the ball on your chest. Never put it on the floor — the pick-up is where the shoulders die.
  2. Stand close enough that the ball drops straight back into your hands. Every step forward or back is a lost rep.
  3. Eyes on the target line the whole time. Looking at the ball is how you drop it on rep 68.
Heat & travel
  1. Pre-cool: an ice slushie 20 minutes before the start measurably drops core temperature. Racing from Jakarta, this is the free minute.
  2. Flying to Singapore, Bangkok or KL? Land two days early, race day minus one is legs up, and pack your own gel — the expo runs out.
  3. Train outdoors at Jakarta effort, race indoors at pace. Aircon venues are 10°C cooler than your Sunday run, so your race pace is faster than your training says.
Training pregnant
  1. Talk test on every run: if you can't hold a sentence, ease off. Dina raced doubles at 7 and 12 weeks this way.
  2. Swap burpee broad jumps for step-back burpees and broad jumps for standing long steps — same station rhythm, no impact on your core.
  3. Doubles, not singles. Splitting the stations means you can race hard for 30 seconds and recover, which is exactly what your body wants.
Dina, head coach

Ask Dina · Chat Zone

Got a race, a station or a goal? Ask.

Leave your email and your question. Dina answers personally — and you'll be first to hear when cohorts open. Lebih nyaman pakai Bahasa? Tulis saja — Dina jawab dalam Bahasa Indonesia.

Prefer chat? Subscribers get Dina on WhatsApp

No spam. Unsubscribe any time.

Merchandise

Warriors kit — coming soon.

Training tees, race-day singlets and the ROX cap. Subscribers get first drop.

Tell me when it drops
Roxjaya Warriors kit — photo coming soon

Pelatih HYROX Indonesia

Latihan HYROX di Jakarta, dari coach yang naik podium.

Roxjaya Warriors adalah komunitas dan program latihan HYROX untuk atlet Indonesia. Dina Rosdiana — HYROX Certified Coach dan juara kelompok umur HYROX Jakarta — menyusun program latihan HYROX online, hybrid coaching di Jakarta, dan persiapan race untuk HYROX Jakarta, Bangkok, Singapura, dan Hong Kong.