Quick Tip - To Improve your Squat Technique
Want deeper, easier squats?
Spend 2–5 minutes each day working on your thoracic spine mobility.
It sounds too simple, but try it for a week — you’ll be surprised.
Try these simple mobility exercises each day.
Wall or floor angles (I prefer these on the floor with knees bent)
Coach’s Corner – Off-Season Strategy
The off-season is the perfect time to reset, refocus, and build for the next race. Whether you're chasing a new Hyrox PB or gearing up for your next event. Now is the time to work on your weaknesses while maintaining your strengths.
If you want to improve your Hyrox time, the fastest and most effective place to start is with your aerobic base. More cardio = more consistent running between stations, faster recovery after each effort, and a overall smoother race.
I learned this the hard way.
In my first Hyrox race, I didn’t build enough base fitness—and it felt brutal from start to finish. By contrast, in my most recent race, we ranked in the top 15% for run times, and the whole race felt more consistent and far more enjoyable.
That difference? Cardio base.
Build Your Base:
Run. Walk. Cycle. Hike. Ruck.
Any long, steady effort at Zone 2 will move the needle.
The off-season is also a great chance to enjoy training without structure. Hiking in the mountains, walking along the beach — these can be just as valuable as a treadmill session.
If you can run consistently between each Hyrox station, your overall time will drop. And if you're racing doubles? Those small 15–20 sec rest breaks can become powerful recovery windows — but only if your base is big enough.
Try This Simulation Drill:
Use short breaks to mimic doubles recovery:
• Run 600m (treadmill)
• Sled Push – 15m → 20 sec break → 20m Push
• Run 600m
• Wall Balls – 10 reps → 20 sec break → 20 reps → 20 sec break → 10 reps
• Ski Erg – 600m
• Burpees – 10 → 20 sec break → 10 → 20 sec break → 10
Workout of the Week
From the socials
Want to stay consistent this off-season?
Check out my free & paid workout plans deliver via the FITR app — simple, effective, and designed for hybrid athletes over 40. More workouts coming soon.
Keep stacking
Rod Clarke