Coach Gopalan

Not pretty, but tastes good and fuels my day!

I’m not fancying overnight oats at this time of year, so this is my go-to!

KCAL: ~561
PROTEIN: 36g
CARBS: 65g
FATS: 16g

People don’t talk enough about how much it messes with your head when you can’t train.

I’m a very routine-driven person. My day normally revolves around getting some kind of training done. So being told I couldn’t train - even though I felt ok and wasn’t actually injured - really threw me off.

I’ve got quite an obsessive personality (which you’ve probably guessed from the way I throw myself into whatever I’m training for). It’s great when it’s pointed in the right direction… but it definitely has its downsides too.

Honestly, I genuinely feel sorry for the people around me when I can’t train 🤣
I get irritable, restless, and I struggle to just sit still.

So getting back to some light training today felt like a massive weight off my shoulders.

Now it’s time to build again.

New member of the CG coaching team!

He takes no prisoners and will definitely lose count of reps.

A big part of coaching isn’t just programming training.

It’s providing structure, guidance and support so people feel confident in what they’re doing.

adelle has put in a lot of work and it’s been great seeing her build strength, confidence and better habits around training.

If you’re looking for coaching and want help with your training, drop me a DM saying ‘READY’

Or fill in the form in bio

I would not want to train anywhere else right now!

I’m incredibly proud of the community that we have built, and continue to build with BQRC!

I cannot quite believe it, but this week marks our third merch drop. The second of this line, with some new bits littered in.

We’re always learning, always evolving and I cannot wait to see what the rest of the year brings!

Thanks again to for putting up with my constant questions and mock-up requests!

HYROX isn’t random

It’s not just “fitness”
It’s not just suffering
It’s not just sending it on race day

It’s structured strength.
It’s controlled engine work.
It’s learning how to run when your legs are cooked.

Most people train hard.
Very few train correctly.

If you follow these rules, you won’t just survive HYROX…
You’ll compete properly.

Fall in love with the process.

My training has changed a lot this year.

Less chasing marathon miles… more chasing strength, power, and performance for HYROX.

And naturally, my body has changed with it.
Not better. Not worse.
Just different - and built for the demands I’m placing on it now.

The shift to training at has definitely been a factor as well.

It seems that I’ve taken those 6 seconds personally… using them as fuel to shift the focus.
More weights.
More speed work.
Less pure endurance.
More intent behind every session.

And my body is reacting well to that shift!

Stronger, more powerful, more prepared for what’s ahead.

Proof that your physique is a reflection of your priorities.
Right now, mine is built to lift, run, push, and endure.

Fall in love with the process. Always.

Who actually told HYROX athletes to pull the rower handle to their chin…? 👀

Because performance-wise, it makes zero sense.

Pulling high shortens the stroke, overuses the arms, and wastes energy you’ll need later in the race.

Pulling to the lower sternum keeps the stroke long, connected, and powerful - meaning more metres per stroke and less fatigue overall.

And in HYROX, efficiency is everything.

Next session, remember:

Legs → lean → pull to sternum.
Not chin. Never chin.

Save this for later and send it to the mate who rows like they’re doing an upright row.

A lovely start to what isn’t going to be an easy day!

The more time I spend with this community we’re cultivating, the more it reassures me that joining the team and project at was the right move!

Last week I was able to actually jump in on one of Hyrox ENGINE classes 🔥

Getting partnered up with definitely made me up my game 😅

But it was getting to throw down with the members that I see and coach every week that made me look forward to dropping into more classes in the future!🫡