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Ryan Waugh | Online Coach

@ryanwaughphysiques

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I help you build a lean athletic body with the performance to back it up.
Apply for coaching here 👇🏼

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Some people talk about it, some people make it happen.

Oh boy that one was special & one I’ve worked so hard for. What a feeling!!

Sub 60 pro solo in my 2nd ever solo race. We are just getting warmed up.

Big love to everyone who’s had my back & supported me from day 1 👊🏻

#hyrox #hyroxstuttgart #hyroxprosolo #sub60 by @ryanwaughphysiques

Mixed Doubles AG & Overall Winners 🥇

See you in Stockholm 🇸🇪🌍

#hyroxgdansk by @ryanwaughphysiques

A special moment.

12 weeks ago, we set a goal of a sub 60 race.

Every session was geared towards making this happen.

I manifested it for months & months, going through every little detail.

I’ve never felt as much pressure & a sense of expectation in my life coming into a race.

We left everything out there, and that’s all we could of done on the day.

3rd place finish in our AG out of 650 teams with another 1st place on sled push.

What an unbelievable feeling, one that will take awhile to properly sink in

Qualified for the World Champs, a podium finish with a sub 60 time at the first UK event of the year.

Who said big lads can’t move fast 😎

We appreciate every single person who’s supported us throughout - you know who you are!

Proud of us @sophrobinsonpt 💙

See you in Chicago for the World Champs! 🌎🇺🇸 by @ryanwaughphysiques

Hyrox Birmingham. 👊✌️

I just got a PB 1hr 8 (mens weights/pro women)!! The same body that has grown 3 babies!

From a woman that was always been more concerned/worried about asthetics of her body, training to see what my body can actually achieve has instead got me in the best shape of my life!! Happy to be a girly girl with muscles!!

@ryanwaughphysiques the biggest thank you 👏👊 your Programme and Track Night has given me structure, moved my endurance to another level and I am capable of pushing +3x my body weight not to mention my running pace! The community you have built the support you have given your team is unmatched!! I hope you feel incredibly proud.

@astarmuscleandfitness what a gang 🤍 🙌🙌.

Chris, I have watched you get your fire back! For me & your boys that has been the most rewarding part!

Nothing great comes from your comfort zone!! Do hard shit!! Do it scared!! Do it for yourself!!

Dx by @ryanwaughphysiques

First HYROX done! 💪

This year has been the toughest yet, losing my dad made me constantly on the beer and in a very shit place. last 10 weeks I’ve been locked in, training hard and trying to feel more myself no where near right but we keep chipping away.

Massive thanks to @ryanwaughphysiques not just for the training and structure but for pushing me to doing it just booking it and saying we’re in 😂. An unbelievable guy and highly recommend him anyone needing training or just to get better with yourself, we went into this just to enjoy it and help me mentally.

Nothing better than having Ashleigh and Spencer there cheering me on. I’d have been lost without Ashleigh this year ❤️

Head down, keep grafting, next to persuade @ashleighsquiresx to do one, and hopefully in 3 years I’ll be quick enough to race with you @triathlon_mumontherun 😜 by @ryanwaughphysiques

Hyrox Birmingham Debut 1:08.32.

16 weeks fully locked in the sacrifice, the training, the graft was all worth it I haven’t felt a buzz like that since walking onto a rugby field.

Massive shout out to the coach @ryanwaughphysiques some man, the structure, the sessions, the fine tuning.
Your commitment to not only myself and Davina but the team this week has been amazing, you have practically lived in Birmingham it hasn’t gone unnoticed you should be proud of yourself thank you 🙏.

As always thank you for the support from team @astarmuscleandfitness we all smashed it 👏.

Really proud of us @davinagrice we got each other through the tough runs and yes the fat lad can still do a bit bring on Paris and Manchester and beyond 👊. by @ryanwaughphysiques

SUB 63’ PRO DEBUT 🫡

Went in with no expectations and so happy with the performance

Big thanks to our client Andy for stepping in last minute, we’ve not trained together once but communicated well and got stuck in

After a disappointing end to my last solo, I knew I had so much more in me so I’m glad I could show it on a bigger stage stepping up to pro weights

Big thanks to @h_r_saunders @ryanwaughphysiques @its.joshuajames @foxy_josh_ for the support

Time to build on this now, Poznan in 3 weeks, Manchester in Jan 💪🏻

Ski 3:49

Sled Push 1:59

Sled Pull 3:55

Burpees 2:28

Row 4:08

Farmers Carry 1:37

Lunges 2:56

Wallballs 4:08

Runs 4:22 Avg Pace by @ryanwaughphysiques

HYROX B’HAM

It’s easy to showcase the good times, but it’s just as important to share the difficult ones, the ones that don’t go to plan..

That’s life, there will always be ups and downs.

What matters most is how you respond to them.. learn from them and use them as fuel to come back stronger.

You’ve got to take the rough with the smooth.. you can’t always be your best, that’s competing.

Just another setback to learn and build from now.

We win together and we lose together.

The work never stops, we’ll be back 🫡

Ps @sophrobinsonpt put me in bin & then finished the race for me 💅🏼 by @ryanwaughphysiques

Tough one to take..

Birmingham is always a special one for us and we were absolutely buzzing to get out there and see where we were at for our first race of the season

But my hamstring had other plans.

I’d been nursing it all week, hoping it would hold up come race day

But I knew from the first run something wasn’t right.. probably didn’t help that @sophrobinsonpt dropped a 3:30/km on the first run 😂

As much as my pride didn’t want to stop, I knew it was the right decision.

I’m the last person to throw in the towel but sometimes you’ve got to put your ego aside and think about the bigger picture

But that’s competing, you can’t always be at your best.

There will always be setbacks, challenges and moments that test you.. and those are the moments that build the most resilience.

It’s not always about how things go when everything is going right but how you respond when they don’t.

You’ve got to take the rough with the smooth.

The ones who keep showing up, learning and pushing forward through the difficult moments are the ones who come out stronger.

Just another setback to learn and build from 🫡

Big love to my savage fiancée for finishing the race off for us 💙

Eyes firmly set on ATHX now in 4 weeks.

We move forward, always 🤝🏼 by @ryanwaughphysiques

Hyrox Birmingham 🚀 1:18:37
First Hyrox in the bag, straight into a solo. The goal was simple to complete with no penalties, job done 👍🏼
Usually my approach to these comps would be to go full send and redline it from the off 😂
Thanks to @ryanwaughphysiques and track night I have learnt the importance of pacing. 3 months with @ryanwaughphysiques and I can see a huge improvement with my fitness and during that time have learnt so much when comes to these competitions already.
Buzzing with my first race and how it went. A great starting point with a lot to digest so we’re ready to now chip away at this time for the next one in Manchester in January 🚀
@hyroxuk
#fitness #racing #strength #running by @ryanwaughphysiques

It’s a game of reps 🧱

Not every week is going to feel your best.

Sometimes you’re pushing forward, sometimes you’re just doing enough to keep things ticking over.

Both lead to progress.

Just keep showing up.. that always wins 💪🏻 by @ryanwaughphysiques

Good old Mikkos Triangle 🫁

One of those workout that always humbles you.. 4 rounds in and questioning your life choices.

Simple but wow, it’s effective. 22 cals was on the cards today 🤢

Perfect workout for high intensity and low volume whilst removing any unwanted impact.

Workout details 👇🏼

40 MIN EMOM x10

Min 1 - Ski
Min 2 - Row
Min 3 - Assault Bike
Min 4 - Rest

- Females aim for 8-14+ cals per station.
- Males aim for 15-20+ cals per station.

*Your number is person dependant to you and your ability.

If you’re having more than 20 seconds rest then your cals are too low!

A good pace is hitting your cals around the 45-50 sec mark to give yourself time to change.

Go out hard too soon and those numbers will quickly drop.

Grab your pals and give it a blast 😎 by @ryanwaughphysiques