Alansfitnessarmy

Weekly WOD✴️
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Min 0-10
Ski 1KM + Max Run Until 8 Min (Rest until 10 min)
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Min 10-20
Run distance of A + Max distance row until 18 min (rest until 20 min)
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Min 20-30
Row distance of B + Max Burpee Broad jumps until 28 min
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Give at a go, if your feeling up to it, X 2 Rounds for a full hour of pain😃
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Tendons Win Races✴️
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I think tendons are often overlooked when it comes to preparing for an endurance event. But they’re the hidden link between muscle and movement — and if they’re not strong, your performance and durability take a hit.
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Here are 4 benefits of tendon training — and how you can start training them🤛🏻
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Do you train your tendons?
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Always a pleasure reading these✴️
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Thanks for your continued trust!
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🕰️ ⏰
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Hyrox Success Story✴️
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Ali is a dedicated Hyrox athlete who got into the sport early on, over the years, he had steadily progressed, but had struggled to break the 1hr 30 mark as a solo athlete and had PB of 1:31:54.

After working with Ali For 6 Months, honing his strengths and improving his weaknesses, Ali was able to smash his PB by 13 mins with a time of 1:18:00!

Ali is now aiming to break the 1 hour 15 minute mark, a goal that reflects both his hard work and his passion for pushing his limits.

Proud of the work this guy has put In so far! And excited to see him produce his best performance yet In 10 weeks time!🏃

Interested in Hyrox coaching? Drop me a DM✴️

Client Review✴️
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Marching Towards a Stronger Fitter Future!
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My 5 Non Negotiable Daily Habbits✴️
(In no particular order)
Swipe➡️
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In short:
1. Hydrate Regularly
2. Get off your phone before bed
3. Consume nutritious whole foods
4. Exercise
5. Be grateful for what you have
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Find your 5 and stick to them! We are creatures of habit after all!
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Hyrox Run Workout:
Tempo Over/Unders 🏃‍♂️

1KM Warm Up
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4 x
1KM @ 10s Quicker than goal race pace
1KM @ 10s Slower than goal race pace
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1KM Cool Down
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This session is a great way to get comfortable in and around goal race pace, alternating between slightly faster and slightly slower 1Ks!📈
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Get comfortable being uncomfortable as they say
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Hyrox Hydration💦

Hydration is crucial for optimal performance in a Hyrox competition, Proper hydration strategies before, during, and after the event can significantly impact your performance and recovery:

1. Pre-Event Hydration
Days Leading Up: In the days leading up to the event, ensure you’re well-hydrated by drinking water consistently throughout the day. Aim for about 2-3 liters per day, depending on your body size and activity level📈.

•Morning of the Event: On the day of the competition, start hydrating early. Drink 500-750 ml of water 2-3 hours before the event. You can add a pinch of salt or an electrolyte tablet to enhance hydration💦.

• Electrolyte Balance: Consider including electrolytes (sodium, potassium, magnesium) to avoid dilution of your body’s salt levels! as this can negatively effect performance (cramping ect.)

2. During the Event

•Small Sips: During the Hyrox event, which can last from 1-2 hours depending on your pace, focus on taking small sips of water or drink at aid stations in-between workout stations.
•Electrolytes: If you’re sweating heavily or the event is in a hot environment, an electrolyte drink might be more beneficial than plain water to maintain energy levels and prevent cramps 🧂.

3. Post-Event Hydration

•Rehydrate: After finishing the Hyrox event, rehydrate with water or an electrolyte drink. Aim to replace 1.5 times the fluid lost during the event. Weighing yourself before and after can help estimate how much fluid you lost.
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These same tips also apply to nearly EVERY long/intense training session you do, so make sure to practice your hydration strategy in the weeks leading up to a race📈
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