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Train Waco® | Wacos #1 Gym

@trainwaco

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Gym | Hybrid Classes | Personal Training
Open Mon-Fri: 5am-9pm, Sat: 7am-7pm & Sun: 10am-5pm
3 Day Pass↓

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Another day getting better. Same gym different location, don’t be lazy get after it what’s your excuse? #lifestyle #gymlife #fitness #athlete #workout

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January I started on me, approaching the end of the year it now includes others. Got the Barbershop crew to start working out and ever so often come workout with me💪🏼💪🏼💪🏼

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Here’s to 41. Maybe in the best shape I’ve ever been in. Blessed to be able to get up and workout. If I can do it, so can you. Stay healthy my friends 💪🏽

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Putting in work inside and outside the Shop! Pressure no matter where we are! Come see us here at the shop 📍303 S Robinson Dr or you can find us at @trainwaco

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💆‍♂️ FREE MASSAGES at Train Waco! 💆‍♂️

Come meet Robert, one of our massage therapists at Reawakened Therapeutic Massage, and experience a FREE mini massage! 🙌

📍 Train Waco - 300 S Valley Mills Dr, Waco, TX 76710
📅 Tuesday September 22 & Wednesday Sept 23
⏰ 4–6 PM

Whether you’re recovering from a workout, dealing with tight muscles, or just want to see what therapeutic massage can do for you—come say hi!

No cost. Just stop by and get some hands-on recovery! 🔥

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60-MIN PARTNER TREADMILL CIRCUIT
One rule: one runs, one works. Then switch.

HOW IT WORKS
• Partner A runs 200m on the treadmill
• Partner B repeats the floor sequence
• Switch after every run

WARM-UP (0:00–8:00)

Partner A moves 1 min, then switch:
1. BW squats w/ overhead reach
2. Good mornings + reverse lunges
3. Inchworms to plank
4. Lateral lunges

BLOCK 1 (8:00–23:00)
RUN + STRENGTH
200m treadmill, 7/10 effort
repeat until switch:
6 goblet squats
6 push presses
8 bent-over rows
6 reverse lunges

BLOCK 2 (23:00–38:00)
RUN + CORE
200m treadmill, 7–8/10
repeat:
6 push-ups
10 shoulder taps
12 dead bugs
10 alternating v ups

BLOCK 3 (38:00–53:00)
RUN + FULL BODY
200m treadmill, strong but sustainable
repeat:
8 DB deadlifts
8 box DB step-ups
8 DB floor presses
6 chest to ground burpees

FINISHER (53:00–57:00)

45-sec run at 8/10 while partner works, then switch:
Min 1–2: DB thrusters
Min 3–4: plank DB drag-throughs

COOLDOWN (57:00–60:00)

30 sec/side:
• Half-kneeling hip-flexor stretch
• Standing calf stretch
• Cross-body shoulder stretch
Finish: 3 slow breaths (in 4, out 6)

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It’s been a long dark road lord knows I’ve struggled with a lot more then weight but I seen it through and I’m here now and I ain’t ever going back. 4 years ago I thought I was ready but I was just teasing myself, I finally locked in and the results how for itself not just physically but mentally as well! LOCK IT TF’ IN

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Race week is officially here.

Salt Lake City hyrox is Saturday, which means the work is done. This week isn’t about getting fitter. It’s about showing up rested, fueled and ready to race.

MONDAY: last moderate training day

5 AM Orangetheory
Keeping the effort around 75–80%. No PRs. No destroying my legs.

Evening hyrox primer — 2 controlled rounds:

600m run / 0.37 mi
12 DB deadlifts
12 DB front-rack reverse lunges
10 DB push press
15 wall balls
400m run / 0.25 mi

2 min rest between rounds.

The goal: finish feeling like I could absolutely do another round.

MONDAY FUEL:

Breakfast: eggs + egg whites, sourdough, banana + coffee

Snack: Fage Greek yogurt + honey

Lunch: chicken + jasmine rice + cooked veggies + avocado

Pre-workout: sourdough + PB2 + banana + honey

Dinner: lean ground beef or chicken + jasmine rice/sweet potato + cooked veggies

Protein stays high. Carbs are at every meal. Hydration + electrolytes stay consistent.

As race day gets closer, training volume comes down while carbs gradually go up.

I’m not trying to build fitness five days before a race. I’m trying to reveal the fitness I already built.

Salt Lake City, I’m coming.

Save this if you have a hyrox race coming up and need a simple taper-week blueprint.

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A little couples gym motivation, been the best gym partner I’ve had in a while! Building more together! You can find us at @trainwaco

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Proof of life lately ✌🏼📸

#fitnessmotivation #healthylifestyle #healthcoaching #

Something about those nootropic pouches, so good ⚡️

When Tony’s on shift you can find me with my book reading most of the night 💁🏻‍♀️

Office vibes ✨

Was sick for 4 days straight, before that I was caught up on work, in a good routine with life stuff & gym and now here we are 🫠💁🏻‍♀️ lol one day at a time back into routine

Sun tea anyone? ☀️

After a long long day of computer work sometimes you gotta just lay on the floor @littlelivielove

Fresh fruit 😍

There was a bunny on his outdoor bed, Thor was not happy about it 😂

Who can guess what Tony was watching? ⚡️ Starts with the letter “H”

Harry Potter you got it 😂

Hyrox training for these two 💪🏼⚡️ can’t wait for race day!

Last nights moon, making an appearance in our backyard 🌕😍

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Just show up!

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@deka.fit teams was a success. Had a blast with @jacobdlerma throwing down against some super fast competition. Proud of our time sub 30 min. I know this won’t be our last. Thank God for our health and strength and giving us the ability to compete at this level! 🙌 Thank you @esscmom for all your love and support . All the extra work @trainwaco is paying off . @simplygoodsupplements for all the support. Always being pushed by @veejay_jones and lots of extra strength training with @johnnyjoe1414 #Deka #dekafit #fitness #hybrid training #stayready traintorace

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