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Sander Gelderblom

@sander_x

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Little throwback to my birthday party a few weeks ago. I wanna thank my amazing friends for coming out and celebrating life with me 🎂🥂🍾⚓️💕 Thanks @nathaliehennis for the photo’s 🙏🏼
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⏱ Every 2 Minutes × 60 Minutes Station 1 • 20 Leg Press • 60m Farmer’s Carry • Rest for the remainder of the 2 minutes Station 2 • 20 Leg Press • 12 Deficit Dumbbell Lunges (20kg each hand) • Rest for the remainder of the 2 minutes Station 3 • 20 Leg Press • 12 Wall Balls (12kg) • Rest for the remainder of the 2 minutes Repeat this rotation for 60 minutes. If you don’t have acces to a StrenghtErg: Heavy Goblet Squats / Front Squats will do 🫡⚠️ Why this works for HYROX 👇 The constant leg press pre-fatigues your legs before every movement, forcing you to produce quality work under fatigue. The farmer’s carries challenge grip and trunk stability, the deficit lunges build unilateral strength and resilience, and the wall balls teach you to keep moving when your legs are already burning. The fixed 2-minute intervals also train your ability to recover quickly between hard efforts; one of the biggest performance factors in HYROX. Simple. Brutal. Effective. Save this workout for your next strength session and share it with someone training for HYROX. Enjoy your weekend 💙🫡
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100 unbroken wallballs: 3:04 Full video without cuts in the link 🔗 including squatjudge.com @roxposter New challenge ⚠️ Sent this to your thoughest friend 🫵 Who can beat this time? 💙🤝
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Can you beat my total time? 👀 🚣 Row 10,000m: 36:28.9 (1.49.4/500m) ⛷️ Ski 10,000m: 37:24 (1.52.8/500m) 🚴 Bike 10,000m: 16:28.9 (362watts) Total moving time: 1:30:21.8 The only rule: 15 minutes of rest between each event. The breaks don’t count: only your combined moving time. You decide which order. ❕ This challenge is an absolute sufferfest. 😅 Total moving time: 1:30:21.8 Thank you for all the messages about the 10k 🤝❤️
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90 days ago, I took the biggest risk of my life. I walked away from a full-time job while Natalie was pregnant with our second child. On paper, it didn’t make much sense. We had responsibilities, bills to pay, and every reason to choose security. But deep down, I knew I had to bet on myself. For years I wanted to build something of my own. I wanted to coach. I wanted to create. I wanted to share everything I’d learned. I just kept finding reasons to wait. So I stopped waiting. My belief has always been simple: when you genuinely create value for others, it comes back in ways you could never predict. Maybe it’s an opportunity. Maybe it’s a partnership. Maybe it’s a friendship. Maybe it’s simply inspiring one person to become a little bit better. Because value doesn’t diminish when you give it away for free. It multiplies. In just 90 days, this community has grown beyond anything I could have imagined: Almost 9 million views Almost 2 million unique people reached Hundreds of thousands of interactions with athletes from every corner of the world. I’ve seen one of my videos playing above a SkiErg in Montevideo, Uruguay. I’ve had a group call with 12 incredible women from Africa. I’ve heard from a mother in Bangladesh teaching her child how to SkiErg using my videos. Moments like these remind me that social media isn’t about numbers. It’s about people. Every follow, every comment, every message, every share… you’ve allowed me to turn my passion into my profession. That is something I’ll never take for granted. Thank you for believing in me, for learning with me, and for being part of this journey. We’re just getting started. ❤️
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Wall balls are won between the catch and the throw. Most athletes let the ball drop too far after catching it, increasing the distance their shoulders have to move every rep. Yes, this requires shoulder endurance. That’s why I recommend including high-rep shoulder work in your training movements. Building endurance in that position makes it much easier to maintain efficient technique as fatigue sets in. 📌 Keep the catch high and reduce the ball’s travel distance. Hope this helps! 💙🤝
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9,000 people. 8 million views. 1.9 million accounts reached 🤯 But it’s what these numbers represent that means everything. 💙 Four months ago, this was just an idea I believed in. Today, it’s athletes getting stronger, products coming to life, and a community that reaches places I never imagined. A mother in India using my videos to help her son improve on the SkiErg ❤️❤️❤️❤️❤️💙💙💙💙💙💕💕💕💕💕 A gym in Montevideo, Uruguay, playing my SkiErg tutorial on repeat above the machine. 🤯 A group of South African women joining together to ask for feedback so they can keep improving. 🪩 Moments like these remind me that this has become so much bigger than follower numbers. To every athlete who watches a video, asks a question, trusts my coaching, supports our products, or simply shares the journey: thank you. 9,000 followers isn’t just a milestone. It’s 9,000 reasons to keep showing up every single day. I’m incredibly grateful, and we’re only getting started. 💙
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A judge with a clipboard shouldn’t be the difference between a good rep and a no rep. That’s why we built SquatJudge. Not just to make judging more objective, but to give athletes something they’ve never had before: real feedback they can use in training. Instead of guessing if you’re hitting depth, you’ll know: ✅ The depth of every single rep ✅ How far below parallel you squat (%) ✅ Rep speed and pace ✅ Whether your depth changes as fatigue builds ✅ Whether you’re becoming less consistent throughout the set ✅ Where you’re losing time That means you can stop training on feel and start training with data. For coaches, it’s an objective way to assess athletes and track progress over time. For athletes, it’s a way to build confidence that every rep will count on race day. And for the sport? It’s a step toward more consistent, fair judging. The latest version is now live. Head to squatjudge.com, log in, and download it. Would you rather trust a clipboard… or objective data? ⬇️
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Most HYROX athletes train the stations individually. But that’s not how you race. Every transition costs time. Three seconds here. Three seconds there. Across seven transitions, those small delays quickly become 60+ seconds. More importantly, every transition forces your body to adapt instantly; from legs to upper body, from pushing to pulling, from one breathing pattern to another. That’s why I train all four ergs continuously instead of treating them as separate workouts. I want my body to become efficient at changing movement patterns without needing time to recover. I believe that’s one of the reasons I became the fastest athlete in the world through the Rox Zone. I didn’t just train the stations; I trained everything in between. HYROX isn’t won at the stations. It’s won in the transitions. Train the race, not just the exercises 🫵 Hope this helps 💙🤝
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You have something a billion people wish they had: the ability to move. Your body is a privilege. Treat it like one 🫵
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The #1 reason I’m never injured isn’t strength training. It’s this. 👇 I strongly believe trail running is one of the most underrated tools for HYROX athletes. For the last two years, around 90% of my runs have been on trails. Every step forces your feet, ankles, knees, and hips to stabilize. Over time, your tendons, connective tissue, and lower limbs become far more resilient. The result? I can lift heavy, run long, and come back the next day without aches or overuse injuries. In HYROX, your biggest advantage isn’t having one incredible workout. It’s being able to train consistently for months without getting injured. No trails nearby? Adapt: • Beach • Forest • Hills • Stairs • Incline treadmill Besides all the above, isn’t being in nature awesome?
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⬇️ Single-Arm Deficit RDL Why? Because it combines three things that matter (most for Strenght) in HYROX: • Grip strength under fatigue • Single-leg stability and force production • Endurance when performed after hard efforts I do these immediately after 1 minute on the bike at race intensity. The elevated position increases the range of motion, forcing the glutes and hamstrings to work harder. Holding the kettlebell on one side challenges your core and pelvic stability, while the fatigue from the bike mimics the feeling of entering a station deep into a race. It’s about producing quality movement when your heart rate is high and your legs are already screaming. Specificity wins 🫵 Save this one, it’s a lot harder than it looks!
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