Alwyn Cosgrove

Two athletes. Two different programs. One coach.⁣
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One on pull ups. Another on push presses. Neither one is doing a random workout — they're each following their own individualized program, designed for their goals, coached in real time.⁣ (There's actually four in this group).
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That's the difference between semi private training and a group class.⁣
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A class gives everyone the same workout.⁣
Semi private gives everyone their own program — with the energy of training alongside others and the attention of a coach who knows exactly where you are in your plan.⁣
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Individualized programming. Shared environment. Real coaching.⁣
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This is how we've trained clients at Results Fitness for over two decades. Because the workout isn't the product. The result is.⁣
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For a free webinar on mastering small group training go to www.resultsfitnessuniversity.com/signup-AC

𝗣𝘂𝘀𝗵 𝗣𝗿𝗲𝘀𝘀 + 𝗣𝘂𝗹𝗹 𝗨𝗽. 𝗧𝗵𝗮𝘁'𝘀 𝘁𝗵𝗲 𝘂𝗽𝗽𝗲𝗿 𝗯𝗼𝗱𝘆 𝗽𝗿𝗼𝗴𝗿𝗮𝗺⁣
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For our DEKA and HYROX athletes, these two movements carry the load up top. One push, one pull. Done.⁣
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Here's why the push press wins the pressing slot.⁣
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It's not an arm exercise. It's a force transfer exercise. Legs generate, trunk transmits, arms finish. That's the exact chain these athletes use on every station — wall balls, sled drive, carrying anything heavy anywhere.⁣
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The leg drive lets us load it heavier than any strict press. More load, more total-body power, same shoulder-friendly path.⁣
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And it's fast. The bar moves with intent or it doesn't move. That trains rate of force — the thing that actually decays under race fatigue.⁣
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Bench press is great. Strict press is great. For a bodybuilder or a powerlifter.⁣
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But hybrid athletes don't press from a bench in a race. They produce force from the floor up, through the trunk, out the hands — under fatigue, with a clock running.⁣
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Push press builds that. Pull up balances it.⁣
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Two movements. Whole upper body. Nothing wasted.⁣
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Program it.

𝗟𝗼𝗮𝗱𝗲𝗱 𝗰𝗮𝗿𝗱𝗶𝗼.⁣
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Not a treadmill. Not a bike. A barbell, a kettlebell, and a pull-up bar.⁣
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Every exercise in this circuit is a strength exercise. But strength isn't the goal here. The sequencing is doing the work — alternating patterns, loads you can move fast, and a clock that never stops. The primary adaptation is metabolic.⁣
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The circuit:⁣
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Front rack barbell reverse lunge × 6 (left leg)⁣
Front rack barbell reverse lunge × 6 (right leg)⁣
Pull-ups × 6⁣
Kettlebell swings × 12⁣
Hand release push-ups × 12⁣
Hanging knee raises × 12⁣
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Every set begins on the minute. Six exercises. Six rounds. Finish your reps, and whatever's left of the minute is your rest. Work faster, rest more. Slow down, and the clock punishes you.⁣
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Notice what's happening. Lower body. Upper pull. Hinge. Upper push. Trunk. Nothing competes with what came before it, so the heart rate stays up while the local fatigue stays manageable.⁣
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That's the difference between a circuit and a random collection of exercises.⁣
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Your clients get a conditioning effect without giving up load. They're building work capacity with movements that still carry over to everything else they do.⁣
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Cardio doesn't have to mean cardio equipment.

𝗧𝗿𝗮𝗽 𝗕𝗮𝗿 𝗗𝗲𝗮𝗱𝗹𝗶𝗳𝘁 + 𝗦𝗹𝗲𝗱 𝗣𝘂𝘀𝗵. 𝗧𝗵𝗮𝘁'𝘀 𝘁𝗵𝗲 𝗯𝗶𝗴𝗴𝗲𝘀𝘁 𝗽𝗶𝗲𝗰𝗲 𝗼𝗳 𝘁𝗵𝗶𝘀 𝗹𝗼𝘄𝗲𝗿 𝗯𝗼𝗱𝘆 𝗽𝗿𝗼𝗴𝗿𝗮𝗺.

For our DEKA and HYROX athletes, these two movements do nearly all the heavy lifting. Literally.

Here's why.

Both are concentric-dominant. The sled has no eccentric at all. The trap bar? We de-emphasize the lowering — pull hard, control it down fast, reset.

Less eccentric stress means less muscle damage. Less muscle damage means less soreness.

And less soreness means the running doesn't suffer.

That's the whole equation. Hybrid athletes don't get to trade a good strength session for two bad running days. The strength work has to build the engine without breaking the chassis.

Squats are great. Romanian deadlifts are great.

But if your athlete has to run intervals tomorrow, the eccentric bill comes due at the worst possible time.

Trap bar and sled let us load the legs heavy, keep the hinge and drive patterns sharp, and show up fresh for conditioning.

Strong AND recoverable. That's the standard.

This is a clip from Mondays session. Athletes worked up to a 3RM and then did 3x4 at 90% of that.

Our goal is to hit 1.5x bodyweight