AMRAP Training Balwyn

14/10/2026

Let's talk about wall balls.
Because apparently I need to 😂

If wall balls are where you fall apart, the obvious answer is to practise more wall balls.

And yes, you absolutely need to practise them.
Technique, timing, accuracy, breathing and finding a rhythm all matter.

But what if the problem isn't just your wall balls? 🤷🏼‍♀️

🔸Maybe your quads fatigue long before your lungs do.
🔸Maybe your shoulders can't sustain the repeated throws.
🔸Maybe your aerobic capacity is limiting how well you manage the effort.
🔸Or maybe you've paced the previous 8km of running and seven stations poorly, and you're arriving at wall balls with nothing left in the tank.

Two athletes can struggle at exactly the same station for completely different reasons.

That's why good HYROX preparation isn't just about practising the stations.
It's about developing the physical qualities you need to perform them well, under fatigue.

So yes, absolutely practise your wall balls.
But don't forget to build the strength, muscular endurance and aerobic capacity that support them.

Don't just identify WHAT you're struggling with.
Understand WHY.

That's what should guide your training 🔥

12/10/2026

So, what's changed since Liv started training at AMRAP?
Quite a bit, actually 💪🏻

🫀Her estimated VO₂ max has gone from 43 to 51.
🏋🏼‍♀️She's lifting heavier, her cardio has improved, and she's feeling stronger and more energised.

But what we particularly love is that these improvements haven't come from doing anything extreme.

Liv has found a way to train consistently, make progress and fit it all around everyday life.

And she's continuing to build on that progress.
We love seeing what you're achieving, Liv. 💛

09/10/2026

We asked for ONE word to describe Saturday’s HYROX session.

Same time next Saturday? 🔥

07/10/2026

Some of these you answered WAY too quickly 🤣

Notes made. Extra laps coming soon 👀

04/10/2026

I’d watched enough HYROX content to think I knew exactly what I was walking into. I didn’t 😂

🤓 I knew the stations inside out.
📺 I’d binged the Elite15 races.
🏃🏼‍♀️ I’d trained like there was prize money on the line.

But there were a few things I hadn’t given any thought.

1. Plan your arrival.
Where are you parking?
How long will it actually take you to get from the car to the venue?
Where’s bag drop?
Where do you need to be and when?

Give yourself more time than you think you need.
You’ll already have enough going through your head without getting lost in a car park 45 minutes before your start time. 😂

2. Instagram doesn’t prepare you for the atmosphere.
It’s loud.
It’s busy.
It’s hot.
There are people racing, warming up, finishing, announcements going off, music playing and spectators everywhere.
I’d seen what a HYROX looked like.
I wasn’t prepared for what it felt like to actually be standing in the middle of one.

3. Nerves will change how you race.
Everyone tells you not to go out too fast.
You’ll probably tell yourself exactly the same thing.
And then you're in the Red Bull tunnel getting hyped, everyone takes off around you, the adrenaline kicks in and suddenly somebody else’s pace feels like a perfectly reasonable pace for you. 😂

I was ridiculously nervous before my first race, my heart rate was up before I’d even started.

Have a plan before you get to the start line, and don’t let race-day adrenaline rewrite it for you.

If you’ve raced HYROX before, what would you tell someone doing their first one? 👇

04/10/2026

Our members have spoken.
Scenic hike takes it out 🌅

Although we’ve definitely learned who NOT to invite on a relaxing weekend away 🤣

02/10/2026

01/10/2026

Some of you spent a LOT of time with us in September 😂

The September leaderboard is in, and apparently a few of you have decided AMRAP is basically your second home.

Huge shoutout to everyone on this month’s board, and to everyone who found a way to keep training around work, kids, holidays, busy weeks and everything else September threw at you.

October… who’s coming for the board? 👀💛

29/09/2026

There doesn’t always have to be a race, a PB or a finish line.

We asked our members what they’re working towards right now.

Unfortunately, our microphone was working towards absolutely nothing. 😂 So you’ll have to take our word for what they said…

💪🏻 Being a strong dad and being able to hold his baby.
😮‍💨 Feeling fit and healthy.
⚾️ Being stronger for baseball and football.
🤰Preparing her body for pregnancy.
⚖️ Maintaining fitness while she figures out what she wants to work towards next.

And yes, for some, it’s preparing for HYROX.

The answers were completely different... and that’s exactly the point.

Different goals.
Same place to work towards them. 💛

#

28/09/2026

10 weeks is plenty of time to get better. But it’s not time to waste.

Our 10-week build to HYROX Melbourne starts now.

And that doesn’t mean spending the next 10 weeks recreating race day 🤦🏼‍♀️

We’ll be building the qualities you actually need when you get there:
🏃🏼‍♀️running
🏋🏼‍♀️strength
🫀aerobic capacity
💪🏻work capacity
😮‍💨 efficiency across the HYROX stations.

As race day gets closer, we’ll progressively bring those pieces together and give you more opportunities to practise performing under fatigue.

Because race day is where you put it all together.
The next 10 weeks are where we build it 🧱

Racing HYROX Melbourne and ready to get your training underway? Come and build with us.

📍 AMRAP Balwyn