That was tough after the 10k on Saturday and a long drive home from friends yesterday. 400m warm up Then 4 rounds of: 100m RPE 7 / 100m recovery 200m RPE / 100m recovery 300m RPE 7 / 150m recovery 400m RPE 7 / 200m recovery 3mins rest between rounds with 400m warm down.

As I get ready for HYROX with my twin sis (9/3/26 DC), I’m working around not having access to rower, SkiErg, sandbags, or wall balls. I still want to train the same energy systems and movement patterns, so I’m subbing smart. Thinking things like treadmill intervals or assault bike for engine work, DB thrusters or med ball slams for wall balls, heavy lunges or carries for sandbags, and banded pulls or high-rep pull variations for SkiErg. For those who’ve trained HYROX without full equipment, what substitutions have worked best for you that actually carry over on race day?

Followed the Running Classroom starting with the 10x100m repeats. That was tough. Tried to do the 200m recovery jogs but I was cooked from the sprints.

Chris Hinshaw is going live today at 6PM (UK time) for an open Q+A session. This is your chance to get your questions answered directly...so come prepared. Got a question already? 👇 Drop it below and we’ll make sure it gets answered during the call. Want to join live? 👉 Upgrade to Premium to get access. Can’t make it live? 👉 The call will be recorded and stored in the Coaches Calls classroom. See you there!

Welcome to the Hybrid Racer community 🙌 You’ve just joined the go-to hub for Hyrox athletes who want to get faster, stronger, and more race-ready than ever. Whether you’re chasing your first finish line or aiming for the podium, you’re in the right place. What You’ll Find Inside: 🔥 Workouts of the Week: race-specific training you can plug straight into your plan 📚 Training & Racing Classrooms: pacing, strategy, nutrition, recovery, and more 🎯 Monthly Live Call with Chris & myself: hot topics, deep dives, Q&A, and the occasional special guest 🤝 A global community, connect with Hyrox athletes, share wins, and get real feedback This isn’t just a training library, it’s your Hyrox HQ. Here you’ll get the best coaching, resources, and motivation in the sport, all in one place. 👉 Engage. Ask questions. Post your wins. Support each other. 🚨 Help us keep this a high-quality space by reporting off-topic or spammy content Start Here: - Watch the welcome video below Introduce yourself in the comments, share who you are, where you’re from, your next race, and your goals - Explore the Classrooms: Training, Racing, and Athlete Resources - Jump into this week’s Workout of the Week and join the conversation in the Training tab Let’s get after it, Hybrid Racers. You now have everything you need in one place, coaching, tools, and a global community that’s pushing for the same goal: becoming stronger, faster, and race-ready. This is your home for Hyrox. Welcome to the team. 🚀