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12d •
👋 START HERE: Welcome to the FX Performance Lab
You're in. Good. Quick story: I was 236 lbs and guessing at everything: random workouts, no plan, no idea why nothing stuck. Training with a plan changed everything for me. That's what this Lab is for. This is the free online home of FX Fitness Studio, a HYROX Training Club in Valrico, FL. Local or not, you're welcome here. HERE'S HOW IT WORKS 👇 📅 Mon: HYROX station breakdown (how to actually do it well) 🥗 Wed: Nutrition + recovery education ❓ Fri: Q&A or a weekend workout 🎓 Every week: a new lesson in HYROX Prep 101 (Classroom) DO THESE 3 THINGS TODAY 1️⃣ Comment below: your name, where you train, and your goal (first HYROX? faster time? just getting consistent?) 2️⃣ Open Classroom → HYROX Prep 101 → Lesson 1 3️⃣ Read the Lab Rules (short, I promise) ONE RULE TO REMEMBER Keep it about performance. No personal medical info, meds or labs in posts. That stuff stays between you and your doctor. Want more than the free stuff? • Train with us in person → https://kilo.gymleadmachine.com/widget/bookings/fx-fitness-studio/free-intro Now drop your intro 👇 I read every one. – Drew
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Apr 29 •
The Lab Rules: Read Before Posting
Welcome to the FX Performance Lab. To keep this community high-value and high-energy, we play by a specific set of rules. 1. Researcher vs. Prescriber (The Hard Line) Everything shared in this group—especially regarding peptides and biochemistry—is for research and educational purposes only. * Drew Preiss is a performance coach, not a doctor or a prescriber. - Any protocols discussed are what has worked for Drew personally or what is found in current research. - You are responsible for your own health. Always consult with a medical professional before starting any new protocol. 2. No Soliciting or Self-Promotion We are here to exchange data, not to be sold to. Do not pitch your services, products, or "side hustles" here. If you're caught sliding into members' DMs to sell stuff, you’ll be removed immediately. 3. Adults Only (18+) This is a space for mature conversation about performance and biology. If you aren't 18, this isn't the group for you. 4. Respect the Circle We’re all adults—act like it. Ego-driven bashing, insults, or toxic behavior will result in an immediate ban. We can disagree on protocols, but we do it with respect. 5. Results Over Hype This group is about what actually works. When sharing a win or a protocol, give us the "why" and the data. We want genuine excitement, not "influencer" fluff. 6. Share the Wins & Support the Climb Optimization is a grind, and we’re all in different stages. If you hit a personal record, see a major change in your blood work, or finally have the energy to outrun your kids—post it. * Use the "Wins" category to share your progress. - Your breakthrough might be the exact motivation someone else needs to keep going. - Be the person who claps for others; we’re all here to level up.
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2d •
🔥 WEEKEND WORKOUT: "PUSH + RUN"
You learned the sled push Monday. Now put it to work. FOR TIME (or 30 min cap) 3 rounds: • 800 m run • 50 m sled push (break it into 12.5 m lengths) • 20 walking lunges • 15 wall balls SCALE IT 🟢 New: 400 m runs, lighter sled, 10 wall balls 🟡 Regular: as written 🔴 Race prep: add a 4th round THE GOAL Not speed. Same pace on every run. If round 3 is way slower than round 1, you went out too hot. That's the #1 HYROX lesson. No sled? Do 40 m heavy plate pushes or 60 sec of heavy kettlebell deadlifts instead. 👇 Post your time + how you scaled it. Questions from the week go here too, I'll answer all of them.
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4d •
🥗 FUELING A HYROX TRAINING DAY: THE SIMPLE PLATE
You can't out-train an empty tank. And you don't need a complicated plan. Here's how we coach it at FX 👇 THE PLATE (most meals) 🍗 A palm or two of protein: chicken, eggs, fish, Greek yogurt, lean beef 🍚 A fist or two of carbs: rice, potatoes, oats, fruit, bread. Carbs aren't the enemy on training days 🥦 A fist or two of veggies 🥑 A thumb of fats: olive oil, avocado, nuts AROUND YOUR SESSION ⏰ 1–3 hrs before: a normal meal, a bit lighter on fat and fiber ⚡ Under 1 hr before: something small and easy, like a banana, a rice cake or toast 💪 After: get a real meal with protein + carbs within a couple of hours DON'T OVERTHINK • Consistency beats perfection. Hit the plate most of the time • Drink water through the day, not just at the gym • Hungry and training hard? Eat a bit more, especially carbs Everyone's different, so if you've got specific dietary or medical needs, talk to your own doctor or a registered dietitian. 👇 What's your go-to pre-workout snack? Let's build a list.
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6d •
Free Saturday Boot Camp — bring a friend
Sat Oct 24 at 8:00 AM — boot camp is free for anybody. Bring a friend: they book a free No Sweat Intro, you get the Stories shout-out. RSVP in the comments by Friday 8 PM so we know headcount. See you Saturday.
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Stop guessing. The FX Performance Lab bridges the gap between high-density training and longevity science.
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