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Kasey Ash-Simpson

@3tperformance.hybrid

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followers

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Helping Athletes & everyday people perform
Coach @f45_training_southfishers 🏋🏾
Hyrox|S&C| Hybrid Specialist
❤️GOFUNDME FOR LONDON⬇️

POSTS STORIES REELS TAGGED

⬇️Upper Body Movements: Post LT Games🔥

- SS SA DB PRESS TO ROW: Builds unilateral shoulder and triceps strength while challenging core stability and overhead control. The kneeling position removes leg drive, while loading one side requires your trunk to resist rotation and side bending developing your ability to produce upper body force while maintaining a stable base for sports performance

-BB Bench Press: Builds upper body pressing strength through the chest, shoulders, and triceps. Trains you to produce force through your arms while maintaining a stable trunk and shoulder position building a strength foundation for blocking, pushing, and contact in sports. Control the descent, maintain your setup, and press with intent

- Pronated Pull ups: Build upper body pulling strength through the lats, upper back, and elbow flexors while challenging grip strength and shoulder blade control. Train you to move your body weight while maintaining a stable trunk building a strength foundation for climbing, pulling, and controlling opponents in contact sports. Use a controlled range of motion, minimize swinging, and lower with intent

Feeling really weak so trying to get my strength back and trying to shake off fatigue from the LT games & prepare for Hyrox, but we’re getting back to it surely🔒

#hybrid #upperbody #hyrox #brickbybrick taken in Life Time Castle Creek by @3tperformance.hybrid

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10 days ago

⬇️THRESHOLD SESION BREAKDOWN🔥

@demeitrus13

10 min easy run to warm up
4 × 5 min at threshold with 2 min easy jog between reps
10 min easy run to finish

Threshold is that “comfortably hard” pace. You’re working, but you’re still in control. The goal is to get better at holding a strong pace without burning out🔥

That matters for HYROX because you’ve gotta run hard, hit a station, and get right back to running. Build the engine to keep showing up on every run, not just the first one🔒

#hybrid #hyroxtraining #thresholdtraining by @3tperformance.hybrid

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a month ago

IRON SHARPEN IRON🐺

@demeitrus13

⬇️DM ME “MODE” TO LOCK IN😤

-Athletic Performance💥
- Hybrid Training🧬
- Strength & Conditioning💪
-Sports Performance🏀🏈🏉🥎⚽️⚾️
- Mindset Coaching🧠

#hybrid #athleticperformance #hyroxtraining #3tperformance by @3tperformance.hybrid

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1

a month ago

⬇️LT GAMES ENGINE BUIDER SESSION🔒

-800 M run
- 500 Ski Erg
-800 M run
-10 Alt Lunges *40 lbs DB*
- 15 Burpee Box Overs
X 4🔁

#hybrid #hyroxtraining #ltgames #athleticperformance by @3tperformance.hybrid

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a month ago

❌Leg Day+ Lactate Threshold Work🔥

THIS WAS ALL AFTER THE FOLLOWING ⬇️
-Power Cleans: 3x3
- Broad Jumps: 3x3
- Heavy Db Reverse Lunges 3x8-10 *each leg*
-Copenhagen Planks:2x15
- Calf Raises: 2x15

The REAL Work⬇️

- 800 meter run: over emphasizes running mechanics and stride pattern. Being able to run on entire legs as the whole point of Hyrox💀

- Wall Balls: your legs are already going to be cooked from the workout itself, but can you push past fatigue when you feel like your body is about to lock up in your shoulders and quads and core is on fire🔥👀

-800 meter run

-450 lbs Sled Push: The whole point is still being able to produce force when your legs are completely gassed. The whole point is, can you still move when your legs don’t have anymore to give😤

-800 meter run

- 75 lbs Farmer Carries: with your grip being cooked from dumbbell, reverse, lunges, and power cleans. Are you still able to brace your core and basically do a weighted run while carrying kettle bells? You’re breathing heavy and you still have to run while have controlled aggression🧠

DM ME “WORK” to get right😤

#3TPerformance #hyroxtraining #legworkout #strongerthanyouthink taken in VASA Fitness by @3tperformance.hybrid

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a month ago

Long Zone 2 runs aren’t the flashy part of training, but they build the engine. 🫁⚙️

They improve aerobic capacity, increase mitochondrial efficiency( body learns to produce more energy while working less), teach the body to use fat for fuel, and build the durability needed to maintain pace under fatigue.

For a hybrid athlete, the goal isn’t just to produce power, it’s being able to recover and keep producing it repeatedly.

The hard sessions test the engine.
Zone 2 builds it.

Built in the dark, perform in the light. 🌑➡️💡

#3TPerformance #hybridathlete #zone2training #hyroxtraining #enginebuilding by @3tperformance.hybrid

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1

a month ago

Big Engine Build Session 🔥

Prep for LT Games & Hyrox |save|⬇️

400m run
500 m Ski Erg
400m run
Heavy Farmer Carries 71lbs
400m run
Alt DB Lunges 35lbs x8-10 *each leg*
400 m run
Burpee to Platform 10-15 reps
🔁 3 rounds🥵

#hyroxtraining #endurance #ltgames #hybridtraining taken in Life Time Castle Creek by @3tperformance.hybrid

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a month ago

LEG DAY HIGHLIGHTS⬇️ * Strength and Power💥*

1) Power Cleans: 3x3 @80%-85%: Develop explosive hip drive (triple extension) and full body power that transfers to faster running, stronger sled pushes, powerful jumps, and maintaining force under fatigue perfect for sports performance and HYROX😤

2) *Super Set* from PC ➡️ Triple Broad jumps: Builds explosive hip power and trains you to apply force quickly improving acceleration, running efficiency, sled performance, and the ability to stay powerful under fatigue🔥

3) Heavy Reverse BB Lunges 3x3: Builds unilateral leg strength, stability, and powerful hip drive helping improve running strength, sled power, and lunge efficiency for HYROX and all contact sports👀

4) *super set* from BB Lunges➡️Explosive Step ups 3x3 : Combines unilateral strength with explosive knee drive building powerful legs for acceleration, stronger running mechanics, sled work, and HYROX lunges and increases power output and vertical 🫣

5) 45 degree back extension *low back bias*:Strengthens the spinal erectors and improves trunk endurance, helping you maintain posture and transfer force during running, sleds, carries, and lunges, especially under HYROX fatigue or Sports fatigue 🥵

DM ME “WORK” to lock in and reach ALL your goals. TS IS PASSION. PAIN. PURPOSE❤️‍🔥
#hyroxtraining #sportspperformance #legworkout #hybrid taken in VASA Fitness by @3tperformance.hybrid

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a month ago

1️⃣ You’re stronger than you think.
A lot of people say they can’t do something simply because they’ve never stepped outside their comfort zone. You’ll never discover what you’re capable of until you embrace new experiences and challenge yourself.

2️⃣ Your nutrition matters.
You don’t have to completely restrict yourself or stop enjoying life, but the majority of what you eat should support your training, performance, and recovery. Leave room for fun, balance, and actually living your life.

3️⃣ Sleep like it’s your job.
Sleep is one of the most powerful ways your body resets, repairs, and recovers. If you want to perform at your best, you have to make rest a priority.

4️⃣ Hydration is non-negotiable.
I drink at least a gallon of water each day while using electrolytes and pink salt to help replace what I lose through training and sweating. Hydration directly affects how you feel, recover, and perform.

5️⃣ Embrace the journey and hold yourself to your standard.
Some days are going to suck—that’s part of it. If the workout says 8 × 400 meters, finish all eight. Don’t stop the final rep at 300. Keep the promises you make to yourself, especially when nobody else is watching. Your standard is yours to uphold.

#hybrid #hyroxtraining #sportsperformance #endurance taken in IU Michael A. Carroll Track & Soccer Stadium by @3tperformance.hybrid

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a month ago

⬇️HIGHLIGHTS FROM UPPER BODY SESSION🔥

Slide 1: Pendlay Row🔒
- Builds explosive pulling power
- Build Upper back thickness

Where you feel it?👀
- lats
- rhomboids
- traps
- Biceps
- forearms
- rear dealts

Slide 2: Push Up x 30sec🧯
- Builds Muscular Endurance *GREAT QUALITY FOR HYROX & ATHLETES🔥*
- Builds Strength

Where you feel it?
- chest
- triceps
- anterior deltoids
- core

Slide 3: BB Push Press🫷
-Builds full body strength
- upper body strength
- Builds Power
- Shoulder Strength/ Stability

Where you feel it?
- shoulder
- triceps
-legs
- glutes
- core

Slide 4: TRX Y Pulls🪢
- Upper Body Strength
- Strengthen Rotator Cuff
-Shoulder Stability

Where you feel it?
- shoulder
- upper back/ traps

Plate ATW🌍
- Strength In FULL ROM
- Strenghen all 3 parts of shoulders *NOTHING GET NEGLECTED 😤*
-Builds explosive pulling Mobility/ Stability Where
- Builds Coordination
-One of THE most functional movements

Where you feel it?
- shoulders
- arms
-core
- erector spine

DM “WORK” FOR⬇️
- 1:1 Training📝
- Strength & Conditioning 💪
- Sports Performance Training ⚾️🥎🏌️🏀🏈🏉🏐
- Hyrox Training * currently doing this*🥵
- Nutrition Tips🥗
- Mindset Coaching🧠

3TPerformance
PASSION
PAIN
PURPOSE taken in Life Time Castle Creek by @3tperformance.hybrid

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2 months ago

INTENT IS EVERYTHING 😤

Don’t just move the weight, ATTACK every rep with a PURPOSE💯

Whether the goal is strength, power, speed, or control, every set should have a clear objective. OWN TOUR POSITIONING! Control the movement. Produce force. EXECUTE with discipline.

Your body adapts to what you repeatedly demand from it, so MAKE EVERY REP MEAN SOMETHING 😤

Lift with PASSION. Push through the PAIN. Perform with PURPOSE🔒

DM “WORK” FOR⬇️
- 1:1 training📝
- Strength & Conditioning 💪
- Sports Performance Training⚾️🏀🏈🏉🏐
- HYROX training *currently doing*🥵
- Nutrition Tips🥗

PASSION. PAIN. PURPOSE.
#3TPerformance #LiftWithIntent #StrengthAndConditioning #SportsPerformance BuiltInTheDark by @3tperformance.hybrid

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2 months ago

Comparison Is the THIEF of Joy❤️

TS IS YOUR JOURNEY, NOBODY ELSES.

IS THERE LEVELS TO FITNESS? ABSOLUTELY EVERYBODY IS GOING TO BE BETTER AT SOMETHING… ALL YOU HAVE TO HAVE IS THE WILL TO GET BETTER, EFFORT & HEART❤️

3TPerformance
•Personal Training 📝
•Sports Performance 🏀🏈🎾🏐🏉⚽️
•Strength & Conditioning 🥵
•Nutrition Tips🥗 by @3tperformance.hybrid

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2 months ago