Welcome back to the podcast, today we’re diving deep into the world of Hyrox with my guest, Thomas Melody, an online coach who specializes in training Hyrox athletes. If you haven’t already listened to my last episode in which I gave some context around up-and-coming Hyrox episodes then I’d advise to go listen to that one first. Today’s conversation, although many elements can be applied to training in general is specifically tailored for those competing in or are interested in taking up Hyrox, so if this isn't your thing, you might want to skip this one. We discuss the rigors of Hyrox, How Thomas and I connected through social media, we also unpack some of the various stations, particularly the daunting challenge of the burpees. He shares invaluable tips on enhancing your burpee technique and training to excel in high-intensity events like Hyrox. I hope you enjoy my conversation with Thomas Melody. ***LINKS*** TOM’S STUFF: Thomas' Instagram (Hybrid Training 365): https://bit.ly/49go0Wf OTHER STUFF: THAT Instagram Reel: https://bit.ly/3PHNS6D MY STUFF: Awaken Out Of Context Podcast: https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason): https://bit.ly/3RAkKQj Chapters 00:00 Introduction 06:11 Introduction to Hyrox and Social Media Connection 19:24 Understanding Hyrox 28:12 Training for Intensity and Discomfort 29:03 Conditioning for High Intensity 29:48 Technique for Burpees 30:24 Challenging Burpee Variations 32:03 Balancing Hard Work and Rest 34:32 Periodization and Training Blocks 35:59 Off-Season Training 37:08 Building Strength in the Off-Season 38:06 Cardio Training in the Off-Season 39:35 Transitioning to Hyrox-Specific Training 40:03 Lactate Threshold Training 41:04 The Importance of Planning and Coaching 42:02 Managing Post-Competition Period 43:12 Balancing High Intensity and Longevity 44:21 The Need for Rest and Recovery 46:20 Reframing Rest as Part of Growth 48:00 Switching Up Training Post-Competition 49:13 Taking a Break and Assessing Readiness 49:44 Specificity and CrossFit 50:07 Tom's Hyrox Journey 52:16 Learning and Improving 53:44 Competition and Race Experience 55:39 The Challenge of Rowing Technique 58:51 Hybrid Training and Individualized Programs 01:00:25 Balancing In-Person and Online Coaching 01:01:29 The Importance of Giving and Providing Value 01:02:44 Persistence and Long-Term Success 01:05:46 The Power of Networking and Building Relationships 01:07:56 Delivering Value and Frontloading 01:10:37 Upcoming Goals and Events

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