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HYBRID ATHLETE | metconmarcus

@metconmarcus

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I help 🫵 get fitter & fast
Age 43. 5k 18.29 🏃10K 42.37
PB Pro 1.14 Pro👬 1.02
Founder @hyrox.hub
In our brokenness ✝️ there is redemption @alphacourse

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Here are four tips to better hyrox wall ball mobility, to help you avoid any ‘no reps’ in your next hyrox race.

Importantly the Hyrox rule book states ‘at the bottom position of the squat, the athlete’s hips must descend lower than the knees, if you struggle getting into this position or simply want to be able to squat deeper, try these four exercise drills.

The sumo squat for 50 to 90 second is a great place to start to help you hit a deeper squat position, if you struggle getting into this position you can build up to this gradually by increasing the depth, start with chair / stool squats, building up to wall hold squats, then ball wall squats, and finally the full sumo squat.

Secondly restricted ankle mobility can also be a key factor to helping us squat deeper, to improve this try these two mobility drills.

This video is part of a series to help you improve your mobility for all the HYROX exercise stations and running.

#hyrox #wallballs #hyroxwallball #hyroxwallballs #hyroxuk #hyroxtraining #hyroxtips #hyroxmanchester #hyroxcommunity #hyroxglasgow #hyroxworkout by @metconmarcus

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5

2 years ago

Here are four tips for better HYROX mobility on the Burpee broad jumps, to help you be faster, more efficient and comply with the official movement standards to avoid any no reps.

Importantly the Hyrox rule book states, The burpee must start with hands placed near their feet (at most one-foot length away). When stepping or jumping back up from the lower position, the feet cannot pass the athlete’s fingertips.

To do this and perform the popular energy conserving step up technique – requires good hip, hamstring and lower back mobility, so here are four movement drills to improve your BBJ mobility.

Down dog
forward fold
seal or spinx

Download a free mobility manual for HYROX via our via link 🔗

Join our HYROX athlete community over at @hyrox.hub

This video is part of a series to help you improve your mobility for all the HYROX exercise stations and running.

#hyrox #hyroxathlete #hyroxuk #hyroxtraining #hyroxtips #hyroxmanchester #hyroxcommunity #hyroxworkout #burpeebroadjump #hyroxburpees #hyroxburpee by @metconmarcus

43

2

2 years ago

Here are four tips for better HYROX mobility on the sandbag lunges, to help you be faster, more efficient and comply with official movement standards to avoid any no reps.

Importantly the Hyrox rule book states: During each lunge, the trailing knee must clearly touch the ground.

But what if that’s a range of motion you simple don’t have? Or you struggle getting into this position?

Download a free mobility manual for HYROX via our via link 🔗

Join our HYROX athlete community over at @hyrox.hub

This video is part of a series to help you improve your mobility for all the HYROX exercise stations and running.

#hyrox #hyroxathlete #hyroxuk #hyroxtraining #hyroxtips #hyroxmanchester #hyroxcommunity #hyroxglasgow #hyroxmobility #hyroxlunges #hyroxsandbag #roxlyfe #hyroxdaily #hyroxfamily by @metconmarcus

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6

2 years ago

Fuel ⛽️ like the top 1% 💧🧂

My now….not so secret 🤫 morning routine stack!

I used to reach for coffee ☕️ 1st thing in the morning, now I start with this instead.

Want to try it for yourself? You can pick up both products with via my bio link 🔗 #hyroxtraining #hybridlifestyle #morningroutines #athletetraining #hybridtraining by @metconmarcus

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2

4 days ago

HYROX London Olympia recap post race data analysis, powdered by @roxfit.app

Post HYROX race I always use the RoxFit app to understand what the data from that race is telling me about my performance and fitness.

From the station and runs splits to the race to race compare results feature, the app is packed full of analysis and insights to help you figure out where you can focus your training for maximum gains in your next race.

#hyroxracedata #hyroxdebrief #hyroxtraining #roxfit #roxfitracedata by @metconmarcus

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5

13 days ago

10 x 800m interval running training session.
90 seconds to 2 minute rest between intervals.

With @athlytic_app tracking it all.

#hybidtraining #running #hyroxtraining #runningmotivation by @metconmarcus

17

7

20 days ago

@tryka.fit London, thank you for an incredible event!

A well run, welcoming, all abilities, family friends environment. I loved it from beginning to end and will be back for more.

Great to try something new and a lovely way to kick off the season, full YouTube video to come in the weekend ahead.

Finish time 1hr 29 seconds, 6th in age group ranking at time of posting. Very happy with that.

#tryka #trykalondon #hybridevents #hybridtraining taken in ExCeL London by @metconmarcus

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14

24 days ago

TRYKA London taper week training log.

In the closing week to a race I aways drop the volume significantly and focus on short, sharp race pace and above drills and intervals.

This sessions was:
800m warm up
6 x 500m at a 3:32km pace
Goal is around 4min/KM next Saturday
5 min bike cool down
15 min sauna recovery

That likely the last bit of running before next weekend. Fast running largely off the card at the moment as I focus on rehabilitation of Achilles.

Are you racing next weekend? Or considering a TRYKA, let me know in the comments?

#tyrka #trykatraining #trykalondon #running by @metconmarcus

18

1

a month ago

Watermelon sorbet 🍉

Super simple & perfect for hot ☀️days

🍯 honey
🍋‍🟩lime juice
🥶 freeze
😋 & enjoy

#summerrecipe #watermelon #sorbet #fitnessfood #fitnessfodie by @metconmarcus

13

0

2 months ago

Day 1 of new training block.

Having just come to the end of a 8-10 week base building phase, that contained more sessions and hrs in zone 2 than I care to recall.

Reflections of the last 2-3 months block?

1. Trusting the process can be easier said than done, but we must walk the walk as well as talk the talk.
2. Ive listened to and digested more episodes of brilliant @theroxlyfe pod casts these last 3 months than ever before. Can’t recommend it enough for both Hyrox athletes, coaches and anyone aspiring to step into being either.
3. Endurance training for far more sweaty 💦 than I think I’d ever previously realised. I have to dry my gym kit (pre-wash) in the garden daily in this heat. My body had definitely got more efficient at cooling itself with its internal air con system (I.e. sweating 😥 buckets). 🪣 at time. I’m surprised I’ve not been asked to leave the gym. Noting I do 🧹mop up and anti back my bike erg everytime I finish a session. 🚴‍♂️

A shoutout and Thankyou to @roxfit.app for helping me stay on track on my total training volume per week. As graphic overlay at bottom on the reel. This been the best, at a glance data source I’m using to track overall volume.

What next? Well…

I’m excited to be moving on the next phase of training which runs through till mid September, at which point we’ll pivot to start getting very specific pre-racing.

Ahead of then a real focus next 6-8 weeks on the upper threshold work and (on provision I can remain injury free) pacing work at that top end of Z4, just below tip into Z5.

Lots of ice cream 🍦 and school summer holiday madness throw in and to navigate 🧭 training around so, we’ll take it one session at a time. Will get the work done come what may, one 🧱 at a time 🕰️

Follow for Hyrox training tips and more @hyrox.hub #hyrox #hyroxtraining #hyroxuk by @metconmarcus

14

2

2 months ago

Interval running training session.
8 x 800m 3:50-4:05 pace in 29 Degrees ☀️🥵

Pleased to get this one of my key weekly sessions done, had to do it at hottest part of the day or not at all. So sun creamed up and got it done.

Completed in south west London, aka Dubai on the Thames right now.

#running #runningcommunity #runninglifestyle #hyroxrunning by @metconmarcus

15

1

2 months ago

Track session in baking heat ☀️

5 × 800m, 3.30-3:50 per KM pace
5 x 200m, 2:20-2:50 per KM pace
5 x 400m 3:40 - 4:00 per KM pace

Slowly but surely brick 🧱 building.

#running #runningtraining #runner #intervalrunning by @metconmarcus

15

0

3 months ago