Instagram story viewer> @rach3oc> Posts

Rachel O'Connor

@rach3oc

957

followers

1005

following

Elite15 Doubles 🏴󠁧󠁢󠁳󠁣󠁴󠁿 | Pro Doubles AG World Champion & AG World Record
🤍 Mum of 2
@hybridhealthco rachel15%
@themeatclubsg RACHEL15

POSTS STORIES REELS TAGGED

Download All

My training doesn’t fit in one box, but my shoe does. Go fast. Go heavy. Go far. Go Full Hybrid

This is why I love hybrid training - it lets me push myself in so many different ways without limiting what my body can do on any given day. But to go all in across every run, lift, and station, you need footwear that keeps up.

Unlocking full hybrid performance with the new adidas #adizerodropsetpro

Available to shop now online and at selected adidas stores

@adidassg @adidastraining

#adizerodropsetpro #adidastraining #giftedbyadidas by @rach3oc

14

2

an hour ago

Gonna be a great day! Thanks Coach @mjac0by 😎

Mikko’s Triangle:
40min EMOM - 10 rounds of:
Min 1: Ski cal
Min 2: Row cal
Min 3: Echo Bike cal
Min 4: Rest

Set a single calorie target and complete that amount of work each minute - every minute. Can you stay consistent every round?
(Scale by reducing cals / number of rounds) by @rach3oc

52

10

7 days ago

How we train for HYROX at F45 Boat Quay: world-class coaching, proper fuel and recovery. Swipe through. ➡️

It starts with coaching. Age-group World Record Holders Rachel O’Connor and Maire McGinley broke down technique, efficiency and pacing. ➡️

Then we put it into practice, together.➡️

Every level, same session. First-timers next to seasoned racers.➡️

Running the city before most of it wakes up. ➡️

Real-time feedback, one stride at a time.➡️

Better form. Less wasted energy. Stronger on race day.

And the rest of the plan: fuel from @themeatclubsg , hydration from @hybridhealthco , and recovery from @saunabathhouse our members get the best support 💪

Looking for the best place to train for HYROX? 👀
DM us or tap the link in bio to book your first session. ❤️💙 taken in F45 Training Boat Quay by @rach3oc

89

2

12 days ago

As a mum, prioritising quick and easy family meals hasn’t changed since the 80’s, but having access to clean, high-quality proteins with zero nasties definitely has - thanks to @themeatclubsg

And as an athlete, I look for lean, high-protein, flavour-packed options that taste amazing on their own - no extra sauces or fuss required.
I target 110-130g of protein daily (aiming for 20–40g per meal) to keep me fueled and recovering well.

Here’s what I ordered this week from @themeatclubsg ➡️

🛒 Use code RACHEL15 for a discount on your order — link in bio!

Grass Ged Beef Eye Fillet Steak

I’ll cook this on the BBQ - 3-4 minutes each side. Serve with homemade air fryer chips and lots of veg!

Around 45g protein per adult serve

Free-range Chicken Breast

I’ll make a simple chicken satay noodle dish this week - the recipe poaches the chicken to keep it super soft.

Around 45g protein per adult serve

New Zealand King Salmon

I’ll cook this on the BBQ - 4 minutes skin down then 3 minutes once turned, and serve with brown rice and veggies. This salmon is so full of flavour, no sauces needed!

Around 35g protein per adult serve

Grass Fed Lean Minced Beef

This week I’ll make spaghetti bolognese - a family favourite!

Around 50g protein per adult serve

Cage-free Eggs

I’ll often eat eggs for lunch with a bagel (toasted 😉)

3 scrambled eggs provides around 18g protein

Peanut Butter

I’ll use throughout the week in overnight oats, on toast, in the chicken satay recipe… on a spoon straight out the jar 😳

20g peanut butter (heaped tablespoon) provides around 5g protein by @rach3oc

37

10

14 days ago

Letting myself recover from a race sets the foundation for the next training block. Here’s what 5 days post-race looks like to rebuild and reset.

#hyroxbeijing #theicebathclub by @rach3oc

49

5

19 days ago

At F45 Boat Quay, we’re always looking for ways to give our members access to the best coaching, knowledge and resources to help them perform at their best. 💪🏃‍♀️

Our recent HYROX Running Workshop was a perfect example — an incredible morning learning from age-group World Record Holders Rachel O’Connor and Maire McGinley, working on running technique, efficiency and how to become stronger HYROX athletes.

A huge thank you to everyone who helped make the morning happen, and especially our amazing partners and sponsors Sauna Bath House, The Meat Club and Hybrid Health for supporting our community. 🙌

More opportunities like this coming for the BQ crew. ❤️💙 taken in F45 Training Boat Quay by @rach3oc

57

2

20 days ago

A race of positives, learnings and unexpected challenges

Hyrox Beijing - 1:06:05
(2nd AG / 5th Overall)

✔️ Benchmark set for the season
✔️ World Champs ticket secured
✔️ Photo with @alyssamcelheny 🫶

#hyroxchina #teamhybrid #teammeatclub by @rach3oc

232

32

21 days ago

Does your recovery match your training volume? Mine definitely doesn’t always!

But I’ve started taking Hybrid:Sleep and the difference in my sleep quality has been huge. I’m falling asleep easier, waking up without any grogginess, and actually feeling restored and ready to hit the next session 💪

Want to upgrade your recovery? Hit the link in my bio and use code rachel15% for discount 💤 by @rach3oc

55

3

a month ago

Mixing up threshold runs, race pace intervals and station work… it must be almost time to race 👀🇨🇳

🖤 training at @thestationsg in @lskd by @rach3oc

49

4

a month ago

Shoulders & back on repeat⚡️

@khloekardashian might have made strong shoulders & back trend, but this @mjac0by session is how you actually build them 💪🔥 Also great for Hyrox!

❤️ training at @thestationsg in @lskd by @rach3oc

74

12

a month ago

My kind of therapy ✨ by @rach3oc

97

7

a month ago

The last birthday post, I promise… the celebrations 🥳✨

#birthday #chapter40 #koma #cloudstreet by @rach3oc

131

28

a month ago