Skip to content

Get in Touch

Email
Instagram
Youtube

Address:

Wakefield Trinity RLFC, Doncaster Road, Wakefield, WF1 5EY

Instagram

HYROX Q&A - Part 2.. 6. Fave Breakfast/Pre-Workou

HYROX Q&A - Part 2..

6. Fave Breakfast/Pre-Workout snack?

Joey - Greek Yoghurt, Nuts, Fruit
Tommy - Overnight oats. Vanilla protein powder, raisons, berries, honey.

7. How many training sessions should I be doing per week (I’m a beginner)

Ideally 4-5 if you’re able. Follow a programme, it will make your life much easier.

8. How to train differently for a doubles event compared to a singles event?

Train with your partner more often. Have a plan r.e who’s doing what distances/reps on the day. Practice erg and exercise transitions.

9. How do I stay motivated to train consistently?

Action then motivation. We’re not motivated to train everyday but it’s a habit. Also ensure sufficient and adequate rest.

10. Where do people struggle the most in Hyrox?

Evidence shows the main differences between elite athletes and the general pop. in terms of biggest time differences include: Run times (obvious) and then Sled Push/Pull, Sandbag Lunges and Wall Balls.

The Ski / Row differences are not as substantial.

You may want to take this into consideration when planning your training.

-

We hope this helps 🙌

#hyrox #hyroxworld #qanda #fitness #running #motivation

SKI ERG - 101 How to improve your ski erg time an

SKI ERG - 101

How to improve your ski erg time and efficiency.

Here are our 3 main takeaways:

1- Damper Setting
- Damper setting is similar to bicycle gearing: it affects how the ski feels but it does not directly affect the resistance.
- Many people confuse damper setting with intensity level. Instead, the intensity of your workout is controlled by how much you use your legs, back and arms to move the handle - in other words, how hard you pull. A higher damper (and drag) is difficult to sustain with effective technique.
- We recommend a happy medium between 4-7.

2- Stroke Rate
- Myth: The higher the stroke rate, the better the workout. Reality: It’s not how high your cadence is, it’s how hard you’re pulling.
- Aim for between 24-32 strokes per minute but focus on stronger/harder/more sustainable pull.

3- Technique
- Pull from as high as you can. The very initial pull is the most important. Use your bodyweight and hinge from the hips. Use the display graph on the screen to see your pull efficiency. You should see an early spike in the pull which then drops off. A ‘mountain’ shape is ideal.
- Your line of pull wants to be direct, keeping your arms close to your body.

HYROX Advice

Individual: Find a sustainable pace and focus on your breathing. This is your first exercise so don’t go out too quick.

Doubles: Aim for 250m efforts each with your stronger runner finishing with the final 250m.

Save this post for later 📍

Hope this helps.

A2

#ski #skierg #concept2 #hyrox #fitness

Today’s Hyrox Piece 🏃🏽‍♂️ Check In

Today’s Hyrox Piece 🏃🏽‍♂️

Check In

4’ Window:
Doubles - 120 Wall Balls (split)
Individual - 60 Wall Balls
(Rest remaining time of 4 minutes after wall balls complete)

30’ AMRAP:
800m Run
200m KB Farmers Carry 32/24kg
600m Row
80m Sandbag Lunges @30/20kg
400m Ski

Check Out:

4’ Window:
Doubles - 120 Wall Balls (split)
Individual - 60 Wall Balls

Notes:
- Use competition weights throughout
- If completing as a doubles, split all the exercise reps but run together. Hit exercise reps with higher intensity.
- Individual - keep the same distances but manage pace/intensity throughout.

#A2 #hyrox #hyroxworkout

how to pace your running at hyrox 📌 if you’

how to pace your running at hyrox 📌

if you’re a first timer:

take your 5k pace + add 10%

e.g if you run a 5k in 25 minutes, your pace is 05:00 min per km

+ add 10% (so in this case - 30 seconds)

05:30 will be your target pace per kilometre for hyrox

next question is… do you try run at even splits?

even splits is trying to run the same pace for each kilometre

we would say, try stay as close to target time as possible

however, it may be worth being a little more conservative on your first couple of reps

so reps 1-3 on pace or slightly off pace

reps 4-6, dig deep to stay on pace

reps 7 + 8, leave nothing in the tank and try run faster than previous reps

however, the biggest way to ensure you pace your hyrox correctly

is by doing the hard yards in training in the weeks leading up to your race 🤝

follow along for my more tips 📲

A2

#HYROX #hyroxlondon #hyroxberlin #hybrid #hybridathlete #A2

Hyrox Q&A - Part 1 1. Best race day tip? Pace

Hyrox Q&A - Part 1

1. Best race day tip?

Pace yourself. Don’t set off too fast. You should build into the race and then push it at the end if you have extra in the locker.

2. Top tips for a first timer at HYROX?

- Follow a HYROX training programme for 8-12 weeks.
- Get used to running on tired/compromised legs
- Practice the specific HYROX exercises e.g sled push/pull
- Fuel for performance
- Don’t put too much pressure on yourself. Enjoy the process. Be positive.

3. Can I maintain my size and muscle training for HYROX?

Yes 100%. Lift weights 2-4x a week. Eat correctly. Recover well.

4. Best shoe for Hyrox?

Subjective. We’re currently using Saucony Speeds but we will invest in a carbon shoe for race day.
Puma / Nike options look strong.

5. How often should I be running a week in training?

Ideally 3-4x a week. We’d recommend doing an interval session, a long run and then a slow/steady run. Also, you should run within hyrox specific sessions.

Part 2? 👀

#hyrox #hyroxworld #running #runningcommunity #fitness #functionalfitness #race #raceday #nike #nikeshoes

Hello Sports Fans, We’ve had several people as

Hello Sports Fans,

We’ve had several people asking what our training week looks like heading into the Hyrox World Champs at the start of June 🇫🇷

Naturally, our training has always had a strong Strength & Conditioning focus, alongside our love for running. So our ‘strength’ and ‘running’ base has been consistent for a very long time.

However, with just 8 weeks until Race Day, here is how our weeks are now looking:

Mon - Slow Run (8-12k) & Full Body Strength
Tues - Full Body Strength + Short Hyrox Metcon
Weds - Run Intervals (6-12k)
Thurs - Full Body Strength
Fri - Long Run (Up to 15k)
Sat - Hyrox Session
Sun - Rest Day

Breakdown:

- 3x Strength Sessions
- 3 x Run (1x Slow, 1x Intervals, 1x Long Tempo Run)
- 1 x Hyrox Specific Session

Obviously, due to the nature of our work, we have more flexibility with our time, hence this is what suits our lifestyles.

Strength is fundamental to everything and anything in fitness so this is always the base. Naturally, with the nature of Hyrox, Running also has a substantial role in the plan.

Stay tuned in to keep up to date with our training over the next 2 months. Feel free to drop us any questions regarding training/nutrition.

A2
@joey_allott
@tommyallott

We’re still here..don’t worry. Just grinding

We’re still here..don’t worry.

Just grinding away.

Preparing for @turfgamesaus and @hyroxworld.

Stay put.

#A2

A2 HYROX ⚡️ Session detail: 1km Run 40 Air

A2 HYROX ⚡️

Session detail:

1km Run
40 Air Squats
1km Ski
Rest 90s

1km Run
30 Down Ups
1km Row
Rest 90s

1km Run
20 Sandbag Lunges
1.5km Assault Bike
Rest 90s

1km Run
10 HR Press Ups
1.5km Bike Erg

*If you have limited ergs then just use what is available. Ideally 2 seperate ergs.

Programme: @a2functionalfitness HYBRID
Tracked by: @roxfit.app

#hybrid #hyroxtraining #HYROX #functionalfitness #hyroxworkouts #hyroxtracker #ROXFIT #A2

We’re already pretty stoked to be lining up at t

We’re already pretty stoked to be lining up at the start line in Nice 🇫🇷 in June.

The running volume is starting to build and we’re hitting some more hyrox specific compromised run work.

Wednesday’s session. Ohh boy it got us good.

Simple but hit with real intent.

The aim is to keep all exercise splits consistent throughout the 30 minutes.

Detail:

30’ AMRAP

200m Run
15 Burpee Bar Touch
400m Run
12 Box Jumps @24’’
800m Run
9 Sandbag Ground to Shoulder @60kg

Get stuck in.

#A2 #Hyrox

A2RC. thursdays. #runclub #sydney #running #a2

A2RC.

thursdays.

#runclub #sydney #running #a2

In the groove. Taken from A2 Hybrid - Hyrox Wedn

In the groove.

Taken from A2 Hybrid - Hyrox Wednesdays.

Session detail:

Doubles - Run together, split other reps.
Individual - Keep run same distance, half all other reps.

AMRAP - 45’ Time Cap

500 Run
1000m Ski
50 Wall Balls @9KG
100m KB Farmers Carry @32KG
500m Run
1000m Row
50m Burpee Broad Jump
100m Dual DB Farmers Carry @32KG

We managed two full rounds & finished the Ski on the 3rd.

Sweateh. 💦

#A2 #Hyrox

Time to up the ante ⚡️ #A2

Time to up the ante ⚡️

#A2

Saturday grind 🤖 Good to get back in the pain

Saturday grind 🤖

Good to get back in the pain cave together.

Session detail to follow.

#A2

A2RC #3 s’vibe every Thurs @ 05:30, Bondi Pav

A2RC #3

s’vibe

every Thurs @ 05:30, Bondi Pav

🏃🌅🌊☕️

#runclub #bondi #a2rc

How do I complete a quick Hyrox? How do I get a fa

How do I complete a quick Hyrox? How do I get a faster Hyrox time!?

It’s a question we hear a lot, and the answer, well, it’s simple but not-so-simple.

The Common Misconception:

Many believe there’s a specific training type or program that leads to Hyrox success. ❌ Wrong. It’s not just about training hard; it’s about mastering the basics consistently.

While training hard is understandably very important and following a progressive programme is highly recommended, it is not the ‘main’ thing which is going to improve your Hyrox time.

We need to look ourselves, and our lifestyle..

Let’s talk about the 4 Key Health Pillars:

- Sleep
- Diet/Nutrition
- Exercise
- Mental Well-Being/Stress.

We won’t dive into the scientific details; you likely know the basics. 7-8 hours of sleep, nutritious fuel, a progressive exercise program, and stress management.

The fact of the matter is, we need to do or manage them, savagely well, and consistently, over a long period of time. It’s cliche, but it couldn’t be more true.

‘It takes 10 years to build an overnight success’

An example:

You’re religiously following a perfect training plan programmed by the best of the best, but you skip breakfast 3 times a week, hydrate inconsistently, battle some office stress and scroll through tik-tok for an hour before bed, meaning you’re only just getting 6, maybe 7 hours most nights.

Is that optimal? Probably not.

Now, we’re all human; perfection is a myth.

But what small changes in your routine can positively impact the 4 pillars? What can you eliminate to move the needle in the right direction?

You have to embrace the mundane, unsexy routines consistently, for a hefty amount of time. It’s time to start thinking in several months and years rather than 6-8 weeks.

That’s how you get a quicker Hyrox time.

Sorry, not sorry.

“If you can get 1 percent better each day for one year, you’ll end up 37x better by the time you’re done.” - James Clear

Peace out & Happy ‘life-styling’.

#A2 #hyrox #hyroxworld #hyroxuk

@hyroxworld

A2RC x Bondi | Week 2 2 of us to 9 to 15. We buil

A2RC x Bondi | Week 2

2 of us to 9 to 15. We building.

🏃 🌊 ☕️

@a2functionalfitness
@glorydays_bondi
@tommyallott
@joeyallott

Prep for HYROX World Championships is well underwa

Prep for HYROX World Championships is well underway 🫡

A2 HYBRID (alongside @runna_coach) is going to set us up perfectly for the weekend in Nice!

#HYROX #functionalfitness #race #running #hyroxuk #hyroxworldchampionships #hybrid #A2

A2RC | Every Thursday | Meet At Bondi Pavillion St

A2RC | Every Thursday | Meet At Bondi Pavillion Steps @ 05:30 | All Welcome

First official one🏃☕️ 🌊

#A2 #running #bondi #sexypaced

Mornings like this 👌 #A2RunClub

Mornings like this 👌

#A2RunClub

balancing running with weights? our 3 essential c

balancing running with weights?

our 3 essential considerations

#running #weights #resistancetraining #hybrid #functionalfitness #hyrox

Load More Follow on Instagram

Stay Tuned

By submitting your email you agree to our privacy policy

A2 Functional Fitness – All Rights Reserved

Home
Contact
Privacy
Instagram
Youtube

The A2 Weekly Email – click here to sign-up

Home
A2 Programmes
A2 Story
A2 Clo.
A2 Values
Contact

Connect with us