Hyrox Sydney Doubles Recap
Sticking to your morning routine on race day
Quick Tip
When it comes to race-day nutrition, keep it simple and consistent. Only eat what you know your body can handle. Don’t experiment in race week.
For Friday’s 8am Sydney Hyrox start, we were the first heat of the day. The early start time worked in my favour, I could follow my normal morning routine. Up at 5am, coffee and breakfast just like any other day.
Here’s exactly what I had for breakfast:
1.5 cups raw oats
1 scoop of protein powder
2 big scoops of Greek yogurt
A splash of almond milk
A few berries
1 banana
10 walnuts
1 scoop creatine
+ 2 strong coffees
This combo gives me a solid balance of carbs, protein, fats, and caffeine ready and fuelled.
Coaches Corner – Hyrox Sydney Recap
Hyrox finally hit Sydney this weekend—and the lead-up felt like it took forever.
To be honest, I came into the race carrying a some fatigue and an injury. Work has been hectic, and about three weeks out I tweaked my back, which threw things out a bit. I had to modify a lot of sessions just to stay keep training. I wasn’t 100%, but as one of my old coaches used to say: "Just getting to the start line is goal number one."
We were in the first race of the weekend, 8:00am start on Friday. Doors opened late, registration was backed up, and my doubles partner had to make a last-minute dash to the bathroom. By the time we dropped our bags, they were calling us to the start line. No warm-up.
We eased into it, using the first run and SkiErg to shake things out and get some heat into the old muscles. Then came sled push, normally one of my strongest stations. But halfway down the track, the carpet bunched up under the sled and brought us to a dead stop. My buddy jumped in, muscled it through, and we got moving again, though we lost a few seconds. Not sure if it was just our lane or more widespread across all lanes.
From there, we found our rhythm. My partner is the stronger runner, but we kept things steady and consistent through each station. Our final run was our fastest and we averaged 20seconds per km faster than our last race.
Then came wall balls.
We were right on the edge of our 1:10 goal that we had set as our target. My partner started first but was struggling with his depth. The judge wasn’t giving any cues, just silently no-repping. I asked, “Does he need to go lower?” The judge replied, “Yes, tell him.” I shot back, “You tell him—you’re standing right there.” Eventually they placed a box behind him, and he found some rhythm. We rallied to the end but crossed the line in 1:11:59.
We missed our target—but still took the win in our age group for men’s doubles. A solid result, especially considering our led up.
Workout of the Week
A full-body strength session designed to build posterior chain power, leg drive, and upper-body strength.
Reverse Lunges – 4 sets of 8–12 reps
Build single-leg stability and glute strength.
Deadlifts – 4 sets of 6–8 reps (Trap Bar)
Dumbbell Bench Press – 4 sets of 8–12 reps
Dumbbell Shoulder Press – 4 sets of 8–12 reps
Focus on overhead strength and shoulder stability.
Reverse Hypers – 3 sets of 12 reps
Great for low-back health and glute activation.
Sled Pushes – 3 x 20m (heavier than race weight)
Get comfortable being uncomfortable.
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Stay consistent