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David Roig - Online Coach & Athlete

@daveshybrid

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I help everyday people & athlete get strong, fit & build a body that performs as good as it looks - 10y Experience
Work with me👇Hyrox World 🌎 26’& 27’

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Helping everyday people and athletes build a body that looks good and performs.

HYROX is the tool I currently use, but it’s not the goal. Whether you’re training for HYROX, a run, or simply want to look, feel, and perform better, the process stays the same.

Plenty of my clients never race and still get outstanding results.

🏁 DM “START” and I’ll send you the breakdown.

Let’s get to work!

#bodytransformation #onlinefitnesscoaching #hyrox #running #weightlifting taken in Australia by @daveshybrid

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4 months ago

40 athletes but 1 method ⚡️
Every plan is different, the standard never is.
Sustainable training and constant progress is our top priority.

#hyrox #hybridathlete #hyroxchina #hyroxcoach #hyroxtraining taken in National Speed Skating Oval by @daveshybrid

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a month ago

It pays off to go to weaker races in Asia ✈️ and also to move up in Age Group ☑️ Who Dares Win ⚔️

Thanks to @thegoatco_ for providing the best nasal strip in the market and allowing me to breathe at my fullest 🫶

Thanks to @elitesuppsaustralia - @elitesuppsjoondalup for providing all the supplements I need monthly 💪

Thanks to @buildyourfuel for the best Intra carbs fuelling system that I can build myself according to my needs 🎯 Game changer!!

@adidasau with the best running gears always 😤🦍

We keep it simple and straightforward, no rush to get better here. Consistency over months and years still remains unbeatable in my book and that’s how I manage to be

EXCEPTIONAL AT NOTHING -
ABOVE AVERAGE AT MANY THINGS 🤟🏻

#hyrox #hyroxchina #hyroxworld #hyroxtraining #hybridathlete taken in National Speed Skating Oval by @daveshybrid

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a month ago

Different exercise, same rule 🎯

If your form starts to go mid-set, you’ve got two options. Grind out ugly reps with the same weight, or drop the weight and finish the reps you planned.

Take option two…. Every time!

How to know your quality is slipping:

– Your range of motion gets shorter
– The tempo speeds up and you lose control on the way down
– Other muscles start taking over the movement
– You’re using momentum to get the weight moving

When you see any of these, strip the weight, keep the same standard of movement, and complete the set.

You still get the volume. You still get close to failure. You just get it with reps that actually train the muscle you’re targeting, without piling extra stress on your joints.

Same rule applies when training for HYROX. If your running form falls apart, you slow down and hold your mechanics. You don’t force a pace your body can’t produce properly.

Quality first. Load second.

Save this for your next session 🫡

#hyrox #hybridathlete #hyroxtraining #bodybuilding #fitness taken in Port Melbourne, Victoria by @daveshybrid

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11 hours ago

10 people can have the exact same goal and still get 10 different programs from me.

Before I write anything, I look at:

• Your training history, not just your goal
• How many days you can realistically train
• Where you’re strong and where you’re limited
• How you recover around work, sleep and family
• What you’ll actually stick to

Two people chasing the same HYROX goal might need opposite plans. One needs more running. The other needs less running and more strength.

The principles stay the same. The application doesn’t.

That’s what personalisation means to me. Not a template with your name on it.

Thank you @karisrogers_ for your trust, that was a pleasure to guide through your first ever Hyrox💪

#hyroxtraining #hyrox #hybridathlete #running #bodybuilding taken in Port Melbourne, Victoria by @daveshybrid

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a day ago

Full week of training 🦍💨 Run + Bodybuilding

Around 17 hours total. 4 bodybuilding sessions. 1 strength session. 11 runs - 100km total.

- Monday
AM: Easy run
PM: Chest/Triceps, finished with an easy run

- Tuesday
AM: Threshold run
PM: Back/Biceps, finished with an easy run

- Wednesday
AM: Easy run
PM: Shoulders, finished with an easy run

- Thursday
AM: Easy run
PM: Easy run

- Friday
AM: Threshold run
PM: Legs (strength/muscular endurance), finished with an easy run

- Saturday
Long run: whatever’s left to hit 100km, usually 14 to 20km
PM: Arms

- Sunday
Full rest - Walking only.

🧠 Why it’s built this way

9 of my 11 runs are easy, around 6:30/km pace. That’s roughly 80% easy, 20% hard. The easy volume builds my aerobic base without eating into recovery, so I can actually push on the two threshold days (paces around 3.50-3.55/km) and still lift well.

Hard days stay hard. Easy days stay easy. That’s what lets me hold this volume week after week.

🙅‍♂️ Don’t copy this.

This is built around my training history, my schedule and my recovery. Your week should look different, because your life, fitness level and recovery capacity are different.

If you want a plan that fits you, get in touch and we’ll talk about what will actually work for you.

#hyrox #bodybuilding #hybridathlete #fitnesslife #portmelbourne taken in Port Melbourne, Victoria by @daveshybrid

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2 days ago

THE STACK BEHIND THE ATHLETE 💪🔥

Every athlete has a routine. Every performance has preparation. And behind every training session is a stack built to support the grind. ⚡

We’re taking you behind the scenes to see what fuels our Elite Athletes, the supplements they trust, and WHY they’ve earned a place in their daily routine.

From performance and endurance to recovery, it’s all about finding what works for YOU.

💜 Train hard. Fuel smart. GO BEYOND YOUR BEST.

📍 Elite Supplements Joondalup

#EliteSupplements #EliteSupplementsJoondalup #EliteAthlete #SupplementStack #AthletePerformance taken in Joondalup Lakeside Shopping Centre by @daveshybrid

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3 days ago

Don’t be like them, run slow. Be the 1%

#runner #marathon #hyrox #hybridathlete #hyroxtraining taken in Port Melbourne, Victoria by @daveshybrid

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3 days ago

Full range of motion makes every rep count. 😤

Half reps mean half the results. Training through the full range builds strength across the whole movement, recruits more muscle fibres, and keeps your joints healthy and mobile. 💯

Close-grip shoulder press machine 🏋️: lower the handles until they’re level with your chin, then press all the way up to near lockout. That’s more time under tension and more growth for your delts.

And it’s not just this exercise. The same rule applies to every single movement you do. Squats, presses, rows, curls: always work through a full range of motion. ✅

Every inch matters. 💪

#gym #bodybuilding #hyrox #hybridathlete #hyroxtraining taken in Culture 24/7 - Fitness & Health Club by @daveshybrid

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5 days ago

Rest days are allowed ☑️ Quitting isn’t 😤
This ain’t about Hyrox, bodybuilding or burpees… but LIFE.

#keepgrowing #keepgoing #hybridathlete #fitnesslife #hyrox taken in Melbourne, Victoria, Australia by @daveshybrid

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5 days ago

🚨Stop under-fuelling your hard sessions🚨

Most people go into a threshold session on an empty tank and then wonder why the last reps fall apart.

Carbs are your main fuel at threshold intensity. Your glycogen stores run down fast at that effort. If you don’t top them up, your pace drops, your form gets sloppy and you finish the session tired without getting the work done.

Why fuelling during the session matters?

⚡ You hold your target pace through the final reps instead of fading

🧠 You stay sharp and keep your form when you’re tired

💪 You protect your muscle, so your body isn’t breaking down tissue for energy

Why it matters for recovery?

🔁 Your glycogen stores start out less empty, so they refill faster

📉 It takes less of a toll on your body overall, so you feel less wrecked the next day

📈 You’re ready to train hard again sooner, and being consistent is what gets you results

And you don’t need to spend $5–6 per gel and get through four of them every session. Fuelling properly can be cheap now with @buildyourfuel 🙌

Save this for your next hard session and send it to the mate who trains on a black coffee. ☕

#hybridtraining #hyrox #runningnutrition #sportsnutrition #runner taken in Melbourne, Australia by @daveshybrid

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6 days ago

The goal was to accumulate time at my threshold pace ⏳
Controlled, comfortably hard effort I could sustain for around 40–60 minutes.

Then finish with shorter intervals roughly 10–15 seconds per km faster, to get a feel for that speed and get my body used to moving at that pace.

My usual paces would be a little faster, but this was my first “hard run” outside in quite some time. I decided to be conservative and aim for around 10 seconds per km slower than I’m used to. Even then, it felt harder than I’d have liked!

20 min warm-up @ 5:00–5:20/km

3 × 5 min @ 4:00–4:03/km
1 min jog recovery after each interval

Into:

3 × 3 min @ 3:45–3:50/km
2 min jog recovery after each interval

5 min cooldown

——————————

Paces and HR in the video 🎯

#hyrox #hybridathlete #runner #running #fitnesslife taken in Newport Athletics Track by @daveshybrid

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7 days ago