Garrett Waller LLC

Here's how I helped my client transform her ski technique in 30 minutes. Three things:

1. Range of motion — chest tall, reach up toward the top of the machine. Not extended, just full range.
2. Powerful hinge — hips back, chest down, that's your initial power phase. Follow through with the arms, recover as your chest comes back upright.
3. Control before speed — practice slow and controlled first. Add power to increase speed while keeping your strokes per minute low. Master that, then add speed through power, not through faster strokes.

Get this right and you're not just faster, you're a better ski athlete overall.

Want help with the SkiErg or your overall HYROX strategy? DM me or comment "HYROX" for a strategy plan.

Finished HYROX with Hector. Full send, no walk breaks, clean transitions.

This isn't luck. It's what happens when training has a system behind it.

We tested, built a plan around the actual demands of the race, and executed weekly for months. No guessing. No random workouts.

If you're training for a HYROX and want a plan built for it, not a generic program, DM "HYROX" and I'll walk you through it.

“I don’t need a coach. I’ll just watch YouTube.”

YouTube can teach you exercises.

What it cannot do is watch you perform them, identify what is breaking down, decide what should change, and adjust the plan based on how you are actually progressing.

Information is everywhere.

Coaching is knowing what information applies to you, what to ignore, what to do next, and when the plan needs to change.

That is the difference between collecting workouts and following a system.

Watch the videos.

But if you want faster feedback, better ex*****on, and a plan built around your actual limiter, that is where coaching matters.

THE GOAL IS NOT TO FOLLOW THE PLAN PERFECTLY. IT’S TO NEVER HAVE TO GUESS WHAT HAPPENS NEXT.

The music will be loud. You’ll be tired. Your heart rate will be high.

That is the worst possible time to start negotiating with your partner.

Before you race, decide:

• Who starts each station
• Where you plan to switch
• What word signals an immediate switch
• How you’ll warn your partner that a change is coming
• What you’ll do if one person starts fading

Your plan can be based on time, distance or reps. The exact split may change, but the communication cannot disappear.

Use simple calls:

“Two more.”

“Switch.”

“I’ve got the next one.”

And if you start grinding through meters or surviving reps, switch before you redline. Your partner is not there to watch you prove how tired you can get.

They are your biggest advantage. Use them.

A race plan does not guarantee that everything goes right. It guarantees that when something goes wrong, both athletes know what happens next.

Plan the work. Plan the handoffs. Plan for the plan to change.

Do not wing this race.

Good luck, DC. Let’s go. 👊🏾🔥

Update: it did not.

Still there. Unfortunately.

I had faith.

My WUSA News DC interview is now live on YouTube.

I sat down with Lorenzo to talk HYROX, race week in DC, and what athletes should be thinking about before they step onto the floor.

Watch the full interview here:
https://youtu.be/GCNSX3wlPVQ?is=5SrkhHmMMh8uKTyk

Appreciate Lorenzo and WUSA9 for having me on and and for spotlighting the HYROX community here in DC.

Some people hate cardio. My body apparently said, “Yeah, we’re allergic to that.” 😂

What’s your cardio nemesis: treadmill, StairMaster, bike, or rower?

Drop yours below.