Physical:100’s Hong Beom-seok shares what he really thinks of Singapore’s firefighters

If you’ve seen Physical:100, then you’ll know exactly who Hong Beom-seok is. He’s a former South Korean special forces soldier and firefighter who pushed through both seasons of the Netflix survival show and even came in as a runner-up in the second season. At the age of 39, with one of the strongest physiques we’ve seen around, many see him as a fitness inspiration. Reason being: he’s the kind of athlete who doesn’t just talk about strength, but lives and breathes it.

The star arrived in Singapore earlier this week, visiting gyms like BFT Geylang Bahru and BFT Upper Thomson, as well as the Puma store in 313@Somerset, ahead of this weekend’s HYROX Singapore competition. At the store, a handful of lucky fans were invited to get up close with the man himself.

Not only did he take time to chat and sign autographs, but he also casually dropped into push-ups and sandbag lunges mid-session like it was no big deal.

This marks his second visit to Singapore, he’s not just here to soak in the sights. He’ll also be competing in not one but two categories for HYROX: the Open Singles (he’s aiming to finish in under an hour) and the National Relay,where he’ll represent South Korea as team captain at the Asian Championships.

Before race day, we sat down with Hong Beom-seok to talk about everything from Physical:100 vs HYROX, how his training has evolved, and what he thinks of Singapore’s firefighting force compared to his own past experiences on the job.

Between Physical:100 and HYROX, which would you say pushed your limits more and why?

HBS: Both Physical:100 and HYROX were difficult for me—they pushed my limits, but in different ways. Physical:100 was more mentally challenging, while HYROX was physically demanding. So in that sense, they’re similar, but also very different.

What made you want to sign up for HYROX in the first place—and what are you most looking forward to at the event?

HBS: The HYROX programme really suits my existing exercise routine because I’ve already been running and strength training consistently. So in many ways, all of that naturally led me to HYROX.

When I think about why I participated in HYROX Singapore, there are two main reasons. First, it’s a national relay—I came here as the Korea captain, representing my country alongside my teammates, and we came here to win. Second, since this is the Asian Championship, I want to win and prove that I’m the best among all the HYROX athletes in Asia.

How has life changed for you since appearing on Physical:100? Has anything surprised you?

HBS: The biggest difference is the fanbase. Previously, even though I appeared on many Korean local broadcasts and reality shows, my audience was mostly limited to Korean fans. But after the first two seasons of Physical:100, I’ve gained a lot of international fans who now recognise me. Honestly, I think the only reason I’m even able to do this interview right now is because of the exposure I got from Physical:100.

As a former firefighter, what’s your impression of Singapore’s firefighting force—say, like the team at Tampines Fire Station?

HBS: I think it’s very similar to Korean firefighters—not just in terms of the equipment, which looks quite similar, but also the overall vibe. As you know, firefighting is a highly stressful job, so when firefighters have downtime at the station and can relax or have fun, that aspect feels very familiar to how Korean firefighters spend their time too.

What’s your current fitness routine like—and do you follow any particular diet?

HBS: When it comes to my exercise routine, the one thing I always keep in mind is to do it every day, consistently and persistently, because I believe that’s what really matters.

As for my diet, back when I was in the special forces and working as a firefighter, I followed a strict diet. But since becoming a freelancer over the past two years, I haven’t stuck to any specific diet, I just try to eat normally.

There are two things I’m mindful of: first, if I drink soda, I go for the zero-sugar ones. Second, when I have a regular meal, I try to include as much protein as possible.

How did you prepare for HYROX Singapore?

HBS: South Korea is entering the summer season so I try to adapt to the hot and humid climate by running during the hot hours in South Korea to adapt to that weather. And for those who are just starting, as you know, the most important and difficult part is running to ensure that I cut any additional time that I would incur during the race. 

What’s one PUMA accessory or gear you can’t live without right now?

HBS: It’s definitely the running shoes. Right now, I’m wearing the PUMA Deviate Nitro Elite 3. Out of all the running shoes I’ve tried, this one has the best underfoot feel—the support is amazing, especially when you’re sprinting. The power, balance, and stability it provides are unmatched, and that’s why I can’t live without it.

What would you say to anyone who needs a push to sign up for their first competition—whether it’s HYROX or anything else?

HBS: I personally think that once you enter the race hall where the competition is happening, you’ll feel inspired to take part. The reason is, you’ll see so many people—even those in their 60s and 70s—completing the race. And then there are others, like me, who are racing to set records and achieve high rankings. Everyone is running with their own purpose and goals. That energy and excitement in the hall is contagious—you’ll feel it, and you’ll want to sign up. So you really have to come, see it for yourself, and experience it firsthand.

You’re in Singapore for HYROX—what are you most excited to see or experience here?

HBS: I was already aware that Singapore is one of the best places to live. But yesterday, while I was out jogging, I really noticed just how amazing the city is—it reinforced how great Singapore is as a place to live.

That said, the one thing I want to do after the race is eat as much as I can and just enjoy myself.