Nate Witkowski

Coming into a heavy training block building up for HYROX New York. Still got some time to prepare for it before I kick it into high gear but this phase of all about building the foundation.
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Taking the next two weeks to get my body feeling good and prepared for the next 12+ weeks of training and building some structural endurance and strength in my body.
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Doesn’t seem like a lot in the videos but this isometric/ structural phase is put into place to help build integrity and balance in order to take on the load that is coming in future training sessions.
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You can’t just jump into a training phase cold turkey. In order for your body to take on the load, volume, and intensity of your training you need to prepare for it. There is always a time and place for everything, and performing at the highest level takes a process. This is part of that.
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Post would be way too long and boring to explain it, but giving you a glimpse of what the prep looks like.
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If you have questions or want to understand how this training can help you, shoot me a DM and let’s talk about your goals and how we can create a program to help you get there!
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A1) Hamstring Curl 1x20
A2) Overcoming Iso Hamstring Curl 3 x 3 x :30/:30
B1) Split Squats 1 x 20/leg
B2) Iso Hold Split Squat x 2:00 / leg
C1) Push Ups 1 x 20
C2) Iso Push Up 3 x 3 x :15/:15
D1) BB Overcoming Iso Row 3 x :15
D2) DB Yielding Iso Hold 3 x :45
E1) McGill Iso Sit Up(:04 Hold) 2 x 8/side
E2) El Doa Hip Flexor 2 x :45

Happy birthday and Valentine’s Day to my favorite. This year was a wild one for you. This next year is going to be even wilder! You are my rock and from Mohali, Evie, Gravy and Rajah, we all hope you have the best day. Love you to Pluto and back! 🖤

HYROX Phoenix ✅
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was the real champion this weekend. From almost in the ER to our first PR! This race got us itching to push even harder. And to have done it inside the same stadium the Pats beat the Seahawks the last time they faced off. This past weekend was electric ⚡️!