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Michael Sandbach

@sandy6000

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🇬🇧 3x HYROX Elite 15
🏆 2x World Record Setter
⚡️ @corosglobal @mancaveinc @esncom
1-1 HYROX Coaching & Training plans👇

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🏆 OUR CHAMP.

Micheal Sandbach is back.

2nd Place | 56:32

Tonight was one for the history books. ⚡️ by @sandy6000

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2 years ago

Two Athletes | One Vision

⚡️ Unparalleled.

Hunter McIntyre & Micheal Sandbach conquer the race floor yet again. by @sandy6000

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3 years ago

THEY DID IT!!⁣
⁣
@huntthesheriff and @sandy6000 have broken the HYROX Men’s Pro Doubles WORLD RECORD with a time of 50:18 at HYROX Manchester! by @sandy6000

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3 years ago

Stop ❌ wasting strokes & time on the Ski Erg👇

If I told you to do 150 calf raises and then run 1 KM, compared to just running the 1 KM, you already know which one is quicker. Same with 150 quarter squats. That’s exactly what you’re doing to yourself on the ski erg, with another 7K to run.

Here’s what’s actually happening: There’s a power range at the top of the stroke where you generate everything. Go below it and the fan is already over speeding, so you’re pulling a handle that gives you nothing back. That part of the stroke is just time.

1️⃣ Live in the power range
Hit that same range over and over, as fast as you can. Don’t bottom out. Anything lower is past the point where the fan responds.

2️⃣ Hinge like an RDL
Throw the hips back. All the power comes from there and from the lats. If you can feel this in your triceps, you’re doing it with a small muscle group that won’t last 7 more stations.

3️⃣ Never fully extend the arms
Straight arms are a weak position. Keep them bent and you stay in the strong one the whole way through.

4️⃣ Stay flat
No toes, no quarter squats. If all you were doing today was the ski, come up on your toes, fine. But HYROX stations need thinking about differently, because the run is waiting.

The athletes who fly off the ski erg aren’t pulling harder than you. They’re just not arriving at the next 7 kilometres having done 150 calf raises. Power range. Hips back. Arms bent. Feet flat.

Feel like you’re leaving strength, speed, or endurance on the table? 🥇

🔗 Visit the link in my bio for 1-1 coaching today 🔗

#hyrox #hybrid #fitness #running #skierg by @sandy6000

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17 hours ago

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4 days ago

Ad - How I recover using data with @COROSGLOBAL 👇

A hard session doesn’t make you fitter. It makes you tired. The fitness shows up while you recover. Turn your easy days into another session and it never gets the chance to land.

1️⃣ Give easy a ceiling
Mine is 134 bpm, 80% of my threshold heart rate. My coros watch builds every zone off that one number.

2️⃣ Hold it, whatever the session
A 2 hour 45 hike in September stayed under it the whole way. A 45 minute gym session stayed under it 93% of the time.

3️⃣ Check what it actually trained
After every session the watch grades it. If a recovery day doesn’t come back as Recovering, it wasn’t one.

4️⃣ Let the morning decide
Sleep, resting heart rate, recovery time. If they’re off, the hard session moves.

Don’t know your number? Run the Running Fitness Test on the watch, take your threshold heart rate and multiply it by 0.8.

The athletes who get faster every block aren’t training harder than you. They’re recovering on purpose.

Easy days easy. Hard days hard. Race day fast.

What does your easy day look like on the watch? 💭👇

#trainwithCOROS #hyrox #running #fitness hybrid by @sandy6000

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6 days ago

Some moments from my first couple of days in 🇬🇹 Guatemala for a HYROX seminar.

@voltio.studio

Life is good
God is good
***** is perfect

#hyrox #hybrid #fitness #running #training taken in Guatemala City, Guatemala by @sandy6000

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8 days ago

💭 Nobody gets faster during the session. You get faster in the hours after it, and most people neglect the importance of this.

This was one of them. No rush, no plan, nowhere to be.

A season is long and you can’t hold the tension for all of it. The ones who try usually arrive at the races that actually matter with nothing left to give them.

So the lake counts. The time with family counts. The afternoon with nothing in it counts. Not as a reward for the hard work, but as part of it.

Years from now I won’t remember most of the sessions. I’ll remember this one.

#hyrox #hybrid #fitness #running #recovery by @sandy6000

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11 days ago

Train with purpose. ⚡️Powered by COROS - AD

@corosglobal | #trainwithCOROS

#hyrox #hybrid #gym #running by @sandy6000

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12 days ago

Nice 3 hour hike 🥾 around Macclesfield forest, highly recommend anyone wanting a nice circular walk.

Finished off with a great Sunday dinner and a pint🍺.

#hiking
#forest
#explorepage✨

@corosglobal
@vuoriclothing taken in Macclesfield Forest by @sandy6000

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15 days ago

Stop ❌ wasting reps & shoulders on the Wall Balls👇

Do the math. It’s 100 reps. If 8 of them are sloppy and don’t count, you’re doing 108 at the end of an 8K. Every no rep is a full extra squat and throw at the exact moment you’ve got least left.

I’ll be honest, wall balls are my worst station and plenty of you are better at it than me. That’s why I’ve had to get efficient here in Hyrox instead of strong

1️⃣ Meet it on the way down Start moving just before the ball drops and squat into the catch. You use its momentum instead of absorbing it and starting from dead every single rep.

2️⃣ Feet wide, not narrow The wider the stance, the quicker you get down. Narrow feet mean a longer squat and more time under the ball.

3️⃣ Accuracy over speed Judging is strict now. A sloppy rep up top costs you a full air squat on the way back. Hitting the target every time is faster than throwing quick and getting no repped.

4️⃣ Break it at 20, not 50 I get myself to 50 mentally because it’s a nice number. But sets of 20 with 5 seconds of rest will give you a better time than hanging on and blowing up.

Your shoulders are what go first. They’re a small muscle and they fatigue fast, so I program seated wall balls. Just a bench, sit down and throw, two or three times a week

The athletes who finish the wall balls fast aren’t stronger than you. They’re just not doing 108 reps when the sheet says 100

Catch it early. Feet wide. Hit the target every rep

Feel like you’re leaving strength, speed, or endurance on the table? 🥇
 🔗 Visit the link in my bio for 1-1 coaching today 🔗 
#hyrox #hybrid #fitness #running #gym by @sandy6000

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22 days ago

The literal breakfast of champions 👇

I have this meal every morning after training. Same bowl every day and it hasn’t failed me yet. It’s super easy to make and it tastes pretty good. Fueling for performance is a must, but that doesn’t mean at the sacrifice of flavor

Here’s the recipe. Feel free to tweak it as you may and let me know what you like best 💭

- 80-100 g oats
- 40g protein powder
- 5-10g creatine
- 1 whole banana
- chia seeds
- almond flakes
- cranberries
- Goji berries
- full fat (whole) cows milk

(Occasional)
- honey
- peanut butter

Carbs to replace what the session used. 40g of protein to repair it. Seeds, nuts and berries for micronutrients. Full fat milk because the vitamins go with the fat.

Whole food first. The protein and creatine fill the gaps. I’ve eaten this nearly every morning for years. Your diet for running, Hyrox, the gym, and beyond is super important. Breakfast is a key staple in my routine and it should be in yours as well.

Feel like you’re leaving strength, speed, or endurance on the table? 🥇
 🔗 Visit the link in my bio for 1-1 coaching today 🔗

#hybrid #hyrox #running #nutrition #fitness by @sandy6000

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a month ago