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7d •
Training Programmes: Built For Every Athlete In This Community
There's a plan for where you are right now: 💪 Hybrid Club: Weekly programming to keep you moving, week in, week out. Join here 💪 Hyrox Runner: For those coming from a running background, tackling the usual weaknesses head on absolute strength and strength-endurance. 8-week plan 💪 Hyrox Challenger — For those stepping into Hyrox for the first time, focused on slowly building your aerobic and strength base the right way. 8-week plan 💪 Hyrox Builder — For those coming from a gym or bodybuilding background, using absolute strength as the advantage and building out the zone 2 and strength-endurance to go with it. 8-week plan 💪 Hyrox Hybrid — For athletes already competing who want to take performance to the next level sharpening threshold workouts and compromised running. 8-week plan | 4-week plan Not sure which plan fits? Drop a comment below, we'll point you in the right direction. FITR Let's get to work. 💪
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Jan 11 •
Welcome to HYROX & Hybrid Academy by motus ATHLETIC
In this community, we’ll be sharing our tips, training inspiration, and much more. We’d love for you to join us in sharing your own experiences and insights! Feel free to share: - Your sporting achievements - Any questions about training – we’re happy to help! Who is behind this community? Hi, I am Mat - Co-Founder of motus ATHLETIC I am a Sports Scientist & Strength and Conditioning Coach with over 6 years of experience working in professional sports, supporting elite athletes across both individual and team sports. I bring to HYROX a unique blend of academic expertise (BSc & MSc in Sports Science), hands-on experience in elite endurance sports, and a deep passion for the rapidly growing sport of HYROX. My mission is to bridge the gap between high-level sports science and the HYROX community, ensuring you have the tools and knowledge to perform at your absolute best.
4d •
Performance hack
Don’t Change Everything Before the Race Many athletes feel the urge to “maximize” preparation 1–2 weeks before a race. They increase training volume or intensity, add new recovery methods, or introduce new supplements. Don’t do it. When race day is close, stick to your established routine. If you want to implement changes, do so well in advance, so the body has enough time to adapt. Even seemingly positive interventions can become stressors in the short term. Sleep is a good example. Its duration and quality significantly affect performance. However, if you suddenly start going to bed two hours earlier and waking up one hour later right before a race, you may disrupt your circadian rhythm. A change that appears beneficial can actually have a negative effect.
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9d •
Sports backgroung_entering Hyrox
Hyrox is a relatively new sport, which means athletes are coming from incredibly diverse backgrounds, and that brings both opportunities and challenges. If you come from a running background, you likely have a strong aerobic base and solid running economy. However, you may find that absolute strength or the strength-endurance demands of the workout stations are where you need to develop. If you come from a CrossFit background, you probably have excellent strength and power. The challenge, though, is pairing that with efficient running that doesn't completely drain your energy reserves before you even hit the next station. The bottom line? Every background has its strengths and its gaps. The real question isn't where you're coming from, it's knowing what your limiters are and building a plan to address them.
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15d •
Workout_ERGs Zone 2 development
Workout_Sled Engine: ERGs Zone 2 development Warm-Up - 5 min easy RowErg or SkiErg(RPE 2–3) - Dynamic mobility sequence - 3 × 5 box jumps Erg zone 2 development/fartlek AMRAP 60min Switching between 1km SkiErg (900m Zone 2/easy + 100m zone 6/hard) 1km RowErg (900m Zone 2/easy + 100m zone 6/hard) until you finish 60 minutes Cool-Down - 5 min easy row or bike - Focus on controlled nasal breathing and full exhalation. Notes: The hard part should be intensive, but it should not lead to the accumulation of fatigue in a way that prevents you from finishing the whole 60 minutes. Why - This session targets zone 2 development and on ERGs while developing capacity for quick changes in intensity, promoting capillarisation and utilisation adaptation. - Change in the intensity is also intended for teaching the ability to quickly loosen the muscle tension after short burst of intensity.
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