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Sarah Rahon

@sarahrahon

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probably lifting & unapologetically me 💪
coach: @nolimitpt 🏋️‍♀️ | orange county, ca 📍

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One of last week’s quality sessions.. legs compromised hella during this one, but that’s the name of the game. 6 weeks out from Hyrox Anaheim!

Session:

Part 1: 5 rounds (10 min rounds)
1- 800 m run
2- half station (sled push/sled pull/burpees)
3- 20 reps of burpees to plate
4- max run or bike w/ remaining time
5- 60 sec rest between rounds

Part 2: 4 rounds
1- 500 m run
2- 500 m row
3- 500 m run
4- 60 sec rest between rounds

Part 3: 6 min EMOM
0-1 min: 15 heavy wall balls (20)
1-2 min: 20 race weight (14)

Try this workout next! by @sarahrahon

There’s no one right way to program Hyrox workouts. But there should always be a reason behind what you’re doing.

I think it’s easy to overcomplicate training when sometimes the simplest workouts are the ones that hit the hardest. Know what you’re trying to work on and build the session around that. That’s it.

For this session, I wanted to work on threshold stations under fatigue. I ran 10 x 800m on the track that morning, then came back in the afternoon to hit the row, sled push, ski, burpees, wall balls, and bike. The goal was to challenge myself to keep working when my legs were already tired.

Here’s the session:

Part 1 — 6 x E6MOM

* Min 0–1: Max distance row
* Min 2–4: Max distance sled push
* Min 4–5: Max distance ski
* Min 5–6: Rest

Part 2 — 6 rounds

* Odd rounds: 2:00 max calories on the Assault Bike
* Even rounds: 2:00 max calories on the Ski
* 15 burpee broad jumps
* 25 wall balls
* 60 sec rest

You don’t need to make every workout more complicated to make it more effective. Sometimes you just need to know what you’re trying to get out of it. When in doubt… keep it simple. by @sarahrahon

Last week’s quality session got me good. A solid mix of running, station work, and a killer wall ball finisher 💀

If your looking for a bit of a suffer fest hyrox session, try this out:

3 rounds:
800 m run @ tempo
20 btp
20 SB forward lunges
600 m run @ threshold (60 sec rest)
*after 3 rounds done, 2 min rest then…
3 rounds
800 m run @ threshold
500 m row
600 m run @ tempo
50 m sled push (60 sec rest)
*after 3 rounds done, 2 min rest then…
finisher:
8 x emom (20 wallballs)

Fuel taken during workout ⛽️:
provided by @thefeed
- pre: go bar, LMNT
- during: 2x go gel, 1x maurten gel
- post: promix shake

8 weeks out till Anaheim Pro Solo 👀 by @sarahrahon

Day 1. One day.

Putting yourself out there after life knocks you down can be one of the hardest things to do. But life gets so much bigger when you start believing in yourself and stop being so afraid of the outcome.

Seven months ago, I did my first HYROX with no goal other than to finish and have fun. Trying something new is always a little nerve-racking when you have no idea what’s going to happen. And honestly, I understand why so many of us let fear keep us from starting.

I’m so grateful I didn’t let it stop me.

Fear probably won’t ever disappear. It will always be there telling you that you might fail, struggle, or end up somewhere you didn’t expect. And it could be the very thing that keeps you exactly where you are.

So yeah, you might fail. You might struggle. But you might also discover a strength in yourself you never would have known existed if you hadn’t tried.

Don’t wait for the fear to go away. Move with it. Always. by @sarahrahon

Best summer with my Bella🥹 Let’s do it again sometime… maybe I’ll make you dinner, as long as you promise to do my workouts 🙂‍↕️🫶🏼 by @sarahrahon

we’re ‘competitive’ friends 😏

cw to race w this beast of an athlete and incredible human again @sarahrahon ❤️‍🔥

#hyroxworld #hyroxrace #competition #beastmodeon #collegeathletes by @sarahrahon

Calluses build character and so do these finishers…

But in all seriousness, these are a few finishers I come back to a lot. All of these have humbled me, especially in the beginning. I’ve started too hard, gassed out, and learned that going harder doesn’t always mean going faster. Sometimes it means controlling your effort, staying in it when it starts to suck, and knowing when to hold back just enough to finish with a bit left in the tank.

Then you progress it. One more round. A little more weight. More reps. Less rest. Whatever makes sense for you.

And sometimes, the best thing you can do is scale it back. There’s no shame in that. Training should meet you where you’re at, not where you think you’re supposed to be.

Keep it simple. Pick 2 to 4 exercises, know what you’re trying to get out of them, and build from there. Because the more you train, the better you get at understanding what you need and why you’re doing it. At the end of the day, part of your training should have a reason behind it. by @sarahrahon

Another block of training on the way. 🤝 Took a little time off after DC, and now we’re back at it for another prep for my first PRO race in Anaheim. 🤭

This first week was all about getting back into a rhythm. Workouts were based on feel, recovering, moving well, and slowly building back up… 11 weeks out, and I’m excited to line up against some badass women. Gotta get stronger, move well, and keep chipping away.

Cheers to everyone else in a HYROX prep right now. You got this. ✊ by @sarahrahon

“How bad do you want it?” was the phrase I kept repeating to myself. Because when you want something bad enough, you’ll find a way to get it.

You can’t predict what’s going to happen out there. But you can trust your mind, your training, and the work you’ve put in. When it gets hard, it comes down to what you tell yourself. And the end of the day, it doesn’t matter who believes in you. You MUST believe in yourself. Your voice is the one you’re going to hear the most, so make sure it’s telling you to keep going.

I’m thankful for this race and, more importantly, for the opportunity to push myself to a place I had to fight through and become stronger for it.

Never be afraid to want something so badly that you’re willing to give everything you have to get it. Talk to yourself kindly and find joy in the pain. That’s where you become unbreakable.

Now onto the next. by @sarahrahon

My DC Solo breakdown that got me to a 1:03:59 (a 4:21 PR) 🤘.

Super happy with the outcome and proud of the work that got me here, but there’s still a lot of work ahead. Next up: my first PRO race in December.

See you in Anaheim on December 4th!

Thank you to my family, friends, and everyone who cheered me on and supported me throughout this journey so far. It means more than you know.

Keep dreaming big, and give it everything you’ve got.

#hyrox #hyroxdc by @sarahrahon

26 was one of the most pivotal years of my life. A year of letting go, changing, growing, and becoming the most confident version of myself. So grateful for everything it taught me, the people who made it special, and for this special life i’m building. Here’s to 27 🥰🎉 by @sarahrahon

OUR HYBRID TRAINING WORKSHOP IS HERE.

There’s a difference between training hard and training with a purpose.

Join Coach Sarah for a 60-minute Hybrid Training Workshop built to teach you how to combine strength + endurance to become stronger, fitter, and more capable.

You’ll learn it. You’ll train it. You’ll leave knowing how to apply it.

Sunday, September 13 | 6–7 AM
All fitness levels
$30 | ONLY 24 SPOTS

Not just for runners. Not just for HYROX.

Want in? Comment "hybrid" to snag your spot. by @sarahrahon