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Tampa is coming.
Focus right now: rebuild confidence in my run. A few weeks back on my feet after the ankle, nothing is taken for granted.

Today: 6 x 1km on the track.
Comfortable pace, more of a test than a workout. Ankle held up.

A little reminder of what running actually means for the body, at 16km/h (10mph), each foot strike absorbs around 2.5 to 3x your body weight.
At 86kg (190lbs) that’s up to 260kg (570lbs) of force. Per step. Multiply that by 800 steps per km and you understand why the ankle needs time.

So happy to be able to run again 🥹

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The quality of your run starts before the first kilometer.

In Hyrox, compromised running means maintaining pace and good mechanics under fatigue. That’s why a proper warm-up matters: preparing the joints and muscles, activating the right muscle groups, and gradually building intensity before the real work begins.

A few essentials before a track session:

High-knee drives (running mechanics)

Reinforce knee drive, posture, and coordination before picking up the pace.

Tuck jumps (plyometric activation)

Develop explosive power, reactive strength, and landing control to prepare for the impact of faster running.

The goal is simple: prepare the body to move efficiently before asking it to move fast.

Hamstring activation (posterior chain preparation)

Get the hamstrings ready for hip extension, acceleration, and the demands of running at higher speeds.

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1 down - 1 to go. 🔺 Miami, you’re next. See you in 24 hours. Let’s build. 👊

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Strength training matters. But the goal is never size, It’s force production. Full body, compound movements, low reps, heavy weight.

Add plyometrics and explosive work to translate that strength into race speed.

The trap most people fall into, getting too strong, too heavy. In HYROX you need strength endurance, not a powerlifting total. Build the engine, keep it light enough to run.

Currently 2 sessions per week. Once only per week very soon👊

Full Body Strength @ RPE 7

→ Bench Press 4 x 4 @ 102.5kg / every 2:30
→ Pendlay Row 4 x 14 @ 60kg / every 2:30
→ Arnold Press 4 x 8 @ 2x17.5kg / every 2:00
→ Seated Calf Raise 5 x 10 @ 2x30kg
→ Burpee Broad Jump + DB Snatch superset / every 2:30 x 4 / 5 reps + 8 @ 22.5kg

#HYROXMiami #MiamiFitness #HYROX #Elite15 #Miami

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Comment WELLNESS and I’ll send you a list of all the new wellness openings coming to Miami.

👉🏼 Save this post and share it with a friend.

#miami #southbeach #miamibeach #wynwood #miamilife

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Ok Miami, we have two powerhouse instructors coming your way in October for our Wellness Series at @eljardininn! 😎💪 First up, join @yoginiinthecity for a yoga + pilates fusion class you just can’t miss! Then join @_alexisbernier founder of the new HYROX gym here in Miami @aclubofficial for a bootcamp sweat with some surprises! 🚀📱 These are workouts you’ll want to make time for. Book your spots now at the link in our bio!

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Zone 2 session in the future A-Club.
No ventilation & Extreme heat and Insane humidity. 🥵

Coach said Zone 2 but the Body said Zone 3.

Miami doesn’t play. 👊

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Edgewater is getting a new premium fitness destination — and it’s bringing Swiss precision to Miami. 👀

Comment “MIAMI” if you want to be the first to know about what’s happening around South Florida. 👇

A’CLUB is coming to Edgewater at the end of 2026, bringing a premium HYROX and hybrid training concept that’s designed to feel more elevated than your typical gym.

Born in Switzerland, A’CLUB is being built around high-performance training, luxury amenities, recovery, hospitality, and nutrition — all under one roof.

Expect group classes across HYROX, strength, hybrid training, running, and mobility, with programming designed for everyone from beginners to serious competitors. Co-founder Alexis Bernier, an Elite 15 HYROX athlete, is bringing firsthand experience from the highest level of the sport into the training philosophy.

And the experience goes beyond the workout. Think luxury locker rooms, premium amenities, recovery spaces, community events, run clubs, challenges, and collaborations designed to make the studio feel like a destination, not just a place you rush in and out of.

Inside A’CLUB, they’re also creating NÜRI, an athlete-focused nutrition bar with smoothies, nutrition bowls, coffee, and grab-and-go options made with intentional ingredients and no seed oils, gums, artificial flavors, or unnecessary fillers.

The goal? A place where you can train hard, recover, refuel, connect, and stay awhile.

📍 Edgewater, Miami
📅 Coming end of 2026

Would you try a fitness studio like this — or do you prefer a more traditional gym setup? 👇

Kim Kaplan Marchena, Miami Realtor

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HYROX Mistakes
⚡️Full Burpees Broad Jump Debrief

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Building & Sharing

@aclubofficial in the making

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How much do you sweat during a HYROX race? 👀

It depends : temperature, humidity, your body and effort level.
But here’s a rough estimate: in normal conditions around 1L per hour.

In heat and humidity like Miami, easily 1.5 to 2L per hour. A full HYROX race takes around 1 to 1.5 hours. That’s up to 3L of sweat lost.

This is why hydration before, during and after race day is non-negotiable.

Don’t wait to feel thirsty. By then it’s already too late. 💧👊

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