Vital Athletics

Deka NorCal RECAP!

We are so proud of all our members that participated in this year’s Deka event! We had so much fun training you and alongside you!

Joe: PR’d - 37:07

Diane (Big D): 38:24 WITH a 30s penalty. SECOND OVERALL PLACE .fit (even though they didn’t count it since she raced in the open heat)

Alex: Almost got DQ’d but flashed his pearly whites and ended with a 3 minute penalty instead 😂

Carson: you did alright

Rima: 2nd Deka and had so much fun!

Layla: First Deka, trained once, and still finished with the pack!

Jackie: Killed it and can’t wait for HYROX doubles

Meg: Almost beat your hubby (tell him to yell at the judges more next time)!

Mike: Second Deka and more to come!

Eric: First Deka and made it look easy!

Cheri: Second Deka and what a way to go out as you move to South Dakota!! Will miss doing these races with you!

Andy: First Deka and you don’t know it yet but you’re doing HYROX next

Royce: Second Deka and we had so much fun with you!

Next year we expect more of you to challenge yourselves to see how far you’ve come!

Road to Sub 1:10 Hyrox

Consistency is everything. It doesn’t care about how you feel or how much time you have. To be consistent, you have to stop making excuses to “not do the thing.”

Today’s workout Day 8
Leg day! Workout ⬇️

Front squat 4x8

Split squat 3x10/leg

Assisted pistol squat 3x5-7
SL wall sit 3x20”ea

Conditioning
EMOM
15/10cals
T2B x10
DB clean x8
5x

Road to Sub 1:10 Hyrox workout ⬇️

Today’s workout Day 5
Upper Friday pump 💪🏼 forgot to take videos.

Spots Bench press 8,6,4,Max

BW row with pause 3x1,2,3,4,5 5” (hold after ea)
Lean away lateral raise 3x12/arm

Heavy DB curls 3x10-12ttl
Cable OH tri. Ext 3x12-15

Conditioning:
100m sprint
Burpee x10
Supinated Pull up x10
4x

Evening track workout:
2km warm up
4x4’ max effort
2km cool down

workout running weightlifting coaching gym fitness vo2

Road to sub 1:10 HYROX 💪🏼 Workout ⬇️


Today’s workout Day 4
Lower body work in the AM. Did the things most males wouldn’t do but great exercises for running.

Sumo RDL 3x8-10

Glute medius kicks 3x10ea
Mini band abduction 3x10ea

SL hip thrust 3x10
Ring dip hold (just for fun) 3x20”

Conditioning
300m
KB swing x15
KB pull through x12ttl

My evening workout was 1:15 low Zone 2 on the bike erg.

workout running weightlifting coaching gym fitness

Aerobic conditioning days are the days that it’s you versus yourself. Are you going to stop because it’s uncomfortable? Life is uncomfortable! You must learn to push through the discomfort. And what’s on the other side? Happiness. Achievement. Your goals.
Keep pushing. You CAN do better.

Road to Sub 1:10 Hyrox

Today’s workout Day 3

Threshold run:
6 x1 mile + 2x800m (90-2’ rest)

Felt like s**t in the start, was pretty sore but got it done and focused on heart rate.

Consistency is boring!

workout running weightlifting coaching gym fitness

Road to Sub 1:10 Hyrox

Started off at my usual wake up time for work. Coached until 11AM then started my training.

Workout 1:
Upper body lift + Conditioning
Push press 4x8 (185lb)
Seated cable row 12/10/8 + drop set
Upright rows into DB OHP 3x 10-12 each
Conditioning: E2MOM 4x each
-12cal row (hard effort)
-Ring push up x15

-12cal ski (hard effort)
-Pull up x5-10

Workout 2:
Zone 2 run 6mi

Goal in workout 1: Upper body strength endurance. Conditioning was erg sprints.

Goal in workout 2: Easy zone 2 run today after yesterday’s hard workouts. Working on cadence and run technique.

Ended the day coaching my evening class!

workout running weightlifting coaching gym

Road to Sub 1:10 Hyrox
6 weeks until NYC

Day 1: Tempo + station work:

Workout 1
Mile 1 + 40m sled push (500lbs)
Mile 2 + 40m sled push
Mile 3 + 40m sled push
Mile 4 + 40m sled push
Mile 5 + 500m row
Mile 6 + 500m row
No rest, goal is faster splits each mile.

Workout 2
Lower lift:
Back squats 5x8
Split squats 3x10/leg

Threshold workout:
DB thruster x15
15cal bike
DB thruster x15
3’ rest 5x

Goal in workout 1: Get used to faster speeds when legs are compromised.

Goal in workout 2: Keep building strength-endurance in the legs mixed with single leg strength for running. Goal on conditioning was to get HR high and legs tired to simulate for wall balls at the end of race. 3’ rest was to needed to put out the same effort/intensity each round.

Ended the day coaching!

Welcome to Vital Athletics, box jump edition 😂

How about Layla giving the guys a run for their money?!

Leave it to us to mix a little bit of fun into our workouts! Obviously this was not part of the workout, but it was impressive!

We had so much fun training the Sacramento Stars fast pitch travel softball team over the past 3 months!

Training outside of the field gives us the opportunity to slow things down and build foundation for young athletes, increasing strength, improving coordination, and refining movement patterns that directly translate to performance. From power and speed to balance and body control, we honed in on the natural skills present to maximize purpose of each exercise.

As their strength increased, so did their ability to move more efficiently, react quicker, and stay resilient throughout their season. That’s how natural talent turns into consistent performance on (and off) the field.

If you have a youth team looking to improve performance, coordination, and overall skill, Vital Athletics is ready to train!