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HYROX COACH | THE 9-5 METHOD

@coachaleks

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Turning busy professionals into HYROX athletes
⚡️Get the most out of HYROX with a 9-5
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⬇️ Free Week of the 9-5 HYROX Method

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200 Wall Balls Team Challenge
When you’re done → Dead Hang.
When your partner is done → SWITCH.

Keep going until your team hits 200.

First team to 200 wins🏆

#wallballs #deadhang #fitnesschallenge #hyrox #functionalfitness

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I might be the first person to use a StrengthErg for biceps. 😂

The StrengthErg is designed around three main movements: bench press, lat pull and leg press.

And apparently… the StrengthErg is now a bicep machine too. 😂

😛

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You just need to understand when to use it ⬇️

I constantly say we should generally lower the damper setting on the RowErg but that doesn’t mean high settings have no purpose.

Your damper should match the workout.

Today was an all-out strength session: 15 × 30 seconds, progressively increasing the damper.

4 → 5 → 6 → 7 → 8 → 9 → 10.

By the final rep, I was on damper 10.

And that’s where high damper settings make sense: when the goal is to produce as much force as possible.

The machine isn’t the problem. Not understanding what the machine is designed to do is.

All details on my Strava 🤝💙

Hope this helps 💙🤛

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Sicily 🫒☀️⛵️🐬
Vulcano —> Panarea —> Stromboli —> Salina —> Lipari
#AeolianIslands #sicily

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B.L.E.S.S.E.D.

#memoriesforlife

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Nature decided your height. Your technique decides how much it costs you 🫵

Shorter athletes naturally have a shorter stroke length, but a few small adjustments can help you get more out of every pull.

✅ Finish with a calf raise to maximize range of motion.

✅ Lower the damper setting to maintain momentum throughout the stroke.

I hope this helps 💙🤝

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⬇️

An answer everyone is going to read, very few will implement 👇

One of the biggest reasons I spend so much time trail running is because no two steps are ever the same. You’re constantly transitioning between steep climbs, technical descents, sand, rocks, beaches, and uneven terrain. Your body learns to clear lactate while still moving instead of relying on slowing down or stopping.

That’s exactly what happens in the RoxZone ‼️

The meters never change. The distance is the same for everyone. Yet most athletes are significantly slower in the RoxZone than they are during the runs. Why? Because mentally, they switch from racing to recovering. They subconsciously give themselves permission to slow down.

The world’s best don’t.

Every transition has intent. Every step has purpose. They recover while moving, control their breathing, and prepare for the next station without sacrificing speed.

The RoxZone isn’t where you rest.

It’s where you create FREE SPEED ‼️

My biggest tip: go trailrunning 🫵💙

Call me RoxZone guy now 🫵😛

Hope this helps 🤝

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AFTERWORK HYROX WORKOUT by mucki x @coachaleks 🚀💪

Wir danken allen Teilnehmern und Teilnehmerinnen fürs kommen und mitmachen. Die Stimmung war krass 🤯

Du hast es verpasst? 😤
Keine Sorge, wir sind schon dabei das nächste Community Event für den MUCKIMAUSCLUB 🐭💪 zu planen, also schön aufmerksam unsere Beiträge und Stories schauen 👀

Auf welches Event hättest du denn als nächstes Bock? 🫵🏻

#getmuckis #protein #sport #vienna #community

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Champions are made over seasons, years, and decades.
They are built action by action, session by session, race by race.
Winners win races. Champions create a legacy and inspire us.

Alex is Alex. More than a champion.

Elite World Championships 2026
What a race!!!

Tonight’s Men’s Elite field showed just how far this sport has come. The level was unbelievable. We knew the competition would be fierce. We knew every second would matter. We knew Alex would need to be at his absolute best to fight for the title.
Today wasn’t our day.
But when a “bad day” means missing the World Championship title by just 32 seconds, it’s hard not to be grateful. Sport has a funny way of keeping you humble.

Huge congratulations to Dylan @thehybridraccoon . If anyone deserves this title, it’s him. An incredible example of humility, consistency, hard work, and simplicity. No shortcuts. No excuses. Just years of doing the work.
And for those of us who can’t deadlift or squat crazy weights... there is still hope. You earn this bro 🙏

Proud of Alex. Proud of the process. Proud of the team.
Now we recover, reset, and go again tomorrow.
Elite 15 Doubles. Alex & Tim.
The season has been great so far, let’s close it with a golden key.

📹 @filiparibeiro.lab

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Really enjoyed this run session today 🙌

Wasn’t 100% sure on the rest times between but enjoyed the variety, made the session have different levels of intensity which is great for me when I have small amounts of time to train 👍

My paces stared at 4.50 - then 4.20 - then 4.00
Think I could push this more but pretty happy for a first run through.

Save this one for later and give it ago!

Thanks boys 🔥

Kirsty

#healthylifestyle #workouts #strengthtraining #hyrox

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Does the BikeErg make you a faster runner? 🏃 😳

One of the biggest misconceptions is that cycling can replace running.

It can’t.

The impact of running is a skill and stressor that must be trained through running itself. Your muscles, tendons, bones, and connective tissues need exposure to the forces of running if you want to become a better runner.

So why do I spend so much time on the BikeErg?

Because aerobic fitness doesn’t care whether it’s built through running, cycling, rowing, or skiing 💭

The BikeErg allows me to accumulate an amount of aerobic work with minimal impact. I can build my engine, recover faster, and increase my overall training volume without the IMPACT of running.

The bike builds the engine.

Running teaches the body how to use it.

The best endurance athletes understand both sides of the equation: enough running to handle the demands of the sport, and enough low-impact aerobic work to keep progressing for years.

Don’t confuse specificity with exclusivity ‼️‼️‼️‼️‼️

Running makes runners.

But smart cross-training helps create better ones 🥷

Hope this helps 🤝

If it did help, would you help me by sharing this around? 🤝💙

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⬇️

Mostlikely biggest take-away from 25 years of running 👇

The word ‘compromised’ means something different than what most athletes think and post.

Most athletes use these terms as if they’re the same thing.

They’re not.

Yesterday I did a 20-minute FTP test. Today I’m running intervals.

Session: 10x1km with 1’rest in between.

My legs are fatigued, but the interesting part is that my running performance is now compromised 💭

That’s where the adaptation happens ‼️‼️‼️‼️

A compromised session means you’re trying to maintain pace, mechanics, and efficiency despite carrying fatigue from previous work.

And that’s highly specific to HYROX.

On race day, you’re not running fresh. You’re running after sleds, lunges, rowing, skiing, and wall balls.

Anyone can run fast on fresh legs.

The real skill is running well when your performance is compromised.

I hope I don’t come across arrogant but I highly believe that this is why all my running totals of the last 10+ races are in the top 10 overall and the roxzone in the top 3 overall.

Hope this helps 🤝💙

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