Hannah Burgon Personal Training / HBPT

Hannah Burgon Personal Training / HBPT The difference between you and your goals is your mentality. There is no such thing as 'Can't'. You can- just not yet!

๐—ช๐ž๐ฅ๐ฅ ๐ƒ๐จ๐ง๐ž ๐€๐ญ ๐—ช๐ข๐ง๐๐ฌ๐จ๐ซ ๐Ÿ๐ŸŽ๐ค๐ฆ, ๐‰๐จ! โฃโฃ๐Ÿ๐ฌ๐ญ ๐ข๐ง ๐ก๐ž๐ซ ๐š๐ ๐ž ๐ ๐ซ๐จ๐ฎ๐ฉ. ๐Ÿ๐Ÿ—๐ญ๐ก ๐จ๐ฏ๐ž๐ซ๐š๐ฅ๐ฅ ๐จ๐ฎ๐ญ ๐จ๐Ÿ ๐Ÿ‘๐Ÿ—๐ŸŽ. ๐Ÿ’๐Ÿ—:๐Ÿ๐Ÿ— ๐Ÿ๐จ๐ซ ๐Ÿ๐ŸŽ๐Š. ๐Ÿ”ฅโฃโฃWell done, Joanne Mick...
30/09/2026

๐—ช๐ž๐ฅ๐ฅ ๐ƒ๐จ๐ง๐ž ๐€๐ญ ๐—ช๐ข๐ง๐๐ฌ๐จ๐ซ ๐Ÿ๐ŸŽ๐ค๐ฆ, ๐‰๐จ! โฃ
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๐Ÿ๐ฌ๐ญ ๐ข๐ง ๐ก๐ž๐ซ ๐š๐ ๐ž ๐ ๐ซ๐จ๐ฎ๐ฉ. ๐Ÿ๐Ÿ—๐ญ๐ก ๐จ๐ฏ๐ž๐ซ๐š๐ฅ๐ฅ ๐จ๐ฎ๐ญ ๐จ๐Ÿ ๐Ÿ‘๐Ÿ—๐ŸŽ. ๐Ÿ’๐Ÿ—:๐Ÿ๐Ÿ— ๐Ÿ๐จ๐ซ ๐Ÿ๐ŸŽ๐Š. ๐Ÿ”ฅโฃ
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Well done, Joanne Micklewright , that was a brilliant run at the Windsor 10K!โฃ
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All the hard work with your online programmes (HYROX/Running) are paying off. ๐Ÿ…โฃ
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๐˜•๐˜ฆ๐˜น๐˜ต ๐˜œ๐˜ฑ- ๐˜๐˜ ๐˜™๐˜–๐˜Ÿ ๐˜‰๐˜ช๐˜ณ๐˜ฎ๐˜ช๐˜ฏ๐˜จ๐˜ฉ๐˜ข๐˜ฎ ๐˜‹๐˜ฐ๐˜ถ๐˜ฃ๐˜ญ๐˜ฆ๐˜ด ๐˜—๐˜ณ๐˜ฐ โฃ
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๐€๐ซ๐ž ๐ฒ๐จ๐ฎ ๐ข๐ง ๐ง๐ž๐ž๐ ๐จ๐Ÿ ๐š ๐œ๐จ๐š๐œ๐ก ๐ญ๐จ ๐ก๐ž๐ฅ๐ฉ ๐ฒ๐จ๐ฎ ๐ž๐ฑ๐œ๐ž๐ฅ ๐ฐ๐ข๐ญ๐ก ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐ž๐ซ๐Ÿ๐จ๐ซ๐ฆ๐š๐ง๐œ๐ž? DM me to arrange a free consultation to see if we are a good fit for one another ๐Ÿ™Œ๐Ÿป

๐‡๐˜๐‘๐Ž๐— ๐‘๐Ž๐Œ๐„ ๐Ÿ‡ฎ๐Ÿ‡น- ๐๐ž๐ญ๐ž๐ซโฃ๐€ ๐ก๐ฎ๐ ๐ž ๐ฐ๐ž๐ฅ๐ฅ ๐๐จ๐ง๐ž ๐ญ๐จ ๐ฆ๐ฒ ๐œ๐ฅ๐ข๐ž๐ง๐ญ, ๐๐ž๐ญ๐ž๐ซ ๐จ๐ง ๐œ๐จ๐ฆ๐ฉ๐ฅ๐ž๐ญ๐ข๐ง๐  ๐ก๐ข๐ฌ ๐‡๐˜๐‘๐Ž๐— ๐ข๐ง ๐‘๐จ๐ฆ๐ž! ๐Ÿ’ช๐Ÿปโฃโฑ๏ธ 1:40:39โฃโฃ ๐ˆ ๐ฅ๐จ๐ฏ๐ž ๐ก๐จ๐ฐ ๐ญ๐ก...
29/09/2026

๐‡๐˜๐‘๐Ž๐— ๐‘๐Ž๐Œ๐„ ๐Ÿ‡ฎ๐Ÿ‡น- ๐๐ž๐ญ๐ž๐ซโฃ
๐€ ๐ก๐ฎ๐ ๐ž ๐ฐ๐ž๐ฅ๐ฅ ๐๐จ๐ง๐ž ๐ญ๐จ ๐ฆ๐ฒ ๐œ๐ฅ๐ข๐ž๐ง๐ญ, ๐๐ž๐ญ๐ž๐ซ ๐จ๐ง ๐œ๐จ๐ฆ๐ฉ๐ฅ๐ž๐ญ๐ข๐ง๐  ๐ก๐ข๐ฌ ๐‡๐˜๐‘๐Ž๐— ๐ข๐ง ๐‘๐จ๐ฆ๐ž! ๐Ÿ’ช๐Ÿปโฃ
โฑ๏ธ 1:40:39โฃ
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๐ˆ ๐ฅ๐จ๐ฏ๐ž ๐ก๐จ๐ฐ ๐ญ๐ก๐ž ๐Ÿ๐ข๐ซ๐ฌ๐ญ ๐ญ๐ก๐ข๐ง๐  ๐ก๐ž ๐ญ๐ž๐ฑ๐ญ ๐ฆ๐ž ๐š๐›๐จ๐ฎ๐ญ ๐ก๐ข๐ฌ ๐ซ๐š๐œ๐ž ๐ฐ๐š๐ฌ โ€˜๐ž๐ง๐ฃ๐จ๐ฒ๐ž๐ ๐ข๐ญโ€™. โฃ
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Itโ€™s so easy to chase times and in pursuit of this lose the enjoyment of racing. โฃ
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His first race of the season and a good time for us to build on with some decent splits and also insights into how we can improve.โฃ
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๐—ช๐ž๐ฅ๐ฅ ๐๐จ๐ง๐ž, ๐๐ž๐ญ๐ž๐ซ ! โฃ
๐‹๐จ๐จ๐ค๐ข๐ง๐  ๐Ÿ๐จ๐ซ๐ฐ๐š๐ซ๐ ๐ญ๐จ ๐ฐ๐จ๐ซ๐ค๐ข๐ง๐  ๐ฐ๐ข๐ญ๐ก ๐ฒ๐จ๐ฎ ๐ญ๐ก๐ซ๐จ๐ฎ๐ ๐ก๐จ๐ฎ๐ญ ๐ญ๐ก๐ž ๐‡๐˜๐‘๐Ž๐— ๐ฌ๐ž๐š๐ฌ๐จ๐ง ๐ญ๐จ ๐ ๐ž๐ญ ๐ฒ๐จ๐ฎ ๐Ÿ๐š๐ฌ๐ญ๐ž๐ซ! โฃ
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๐˜—๐˜ด ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ญ๐˜ฆ๐˜ง๐˜ต ๐˜ฑ๐˜ฉ๐˜ฐ๐˜ต๐˜ฐ ๐˜ฉ๐˜ข๐˜ฉ๐˜ข
Peter Mcdonald

Coach | Online Coach Based Stockport Gym

24/09/2026

๐ŸŽ™๏ธ๐๐„๐—ช ๐๐Ž๐ƒ๐‚๐€๐’๐“ ๐„๐๐ˆ๐’๐Ž๐ƒ๐„ โ€” ๐‘๐š๐ง๐๐จ๐ฆ ๐‚๐ก๐š๐ญ | ๐“๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐”๐ฉ๐๐š๐ญ๐žโฃ
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A chatty podcast episode that is for anyone who wants to listen to me ramble on about my recent holiday, life and training update. Minimal HYROX chat in this episode ๐Ÿ˜ฒ ๐Ÿ˜‚

๐‹๐จ๐จ๐ค๐ข๐ง๐  ๐Ÿ๐จ๐ซ ๐ฌ๐จ๐ฆ๐ž๐ญ๐ก๐ข๐ง๐  ๐ญ๐จ ๐ฅ๐ข๐ฌ๐ญ๐ž๐ง ๐ญ๐จ ๐ฐ๐ก๐ข๐ฅ๐ž ๐ ๐ž๐ญ๐ญ๐ข๐ง๐  ๐ญ๐ก๐ซ๐จ๐ฎ๐ ๐ก ๐ฌ๐จ๐ฆ๐ž ๐ฆ๐ฎ๐ง๐๐š๐ง๐ž ๐ฅ๐ข๐Ÿ๐ž ๐š๐๐ฆ๐ข๐ง ๐จ๐ซ ๐๐ฎ๐ซ๐ข๐ง๐  ๐š๐ง ๐ž๐š๐ฌ๐ฒ ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐ฌ๐ž๐ฌ๐ฌ๐ข๐จ๐ง? This one might be for you ๐Ÿ˜‚โฃ
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This episode is a little different as I experiment with a more ๐œ๐ก๐š๐ญ๐ญ๐ฒ, ๐ข๐ง๐Ÿ๐จ๐ซ๐ฆ๐š๐ฅ ๐ฌ๐ญ๐ฒ๐ฅ๐ž, rather than my usual educational content.โฃ
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๐ˆ ๐œ๐ก๐š๐ญ ๐š๐›๐จ๐ฎ๐ญ:โฃ
๐Ÿฆ ๐Œ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ฎ๐ซ๐ข๐ญ๐ž ๐ข๐œ๐ž ๐œ๐ซ๐ž๐š๐ฆ ๐Ÿ๐ซ๐จ๐ฆ ๐ฆ๐ฒ ๐ซ๐ž๐œ๐ž๐ง๐ญ ๐ก๐จ๐ฅ๐ข๐๐š๐ฒโฃ
๐Ÿ˜‚ ๐†๐ž๐ญ๐ญ๐ข๐ง๐  ๐ก๐ž๐œ๐ค๐ฅ๐ž๐โฃ
๐Ÿน ๐Œ๐ฒ ๐š๐ญ๐ญ๐ž๐ฆ๐ฉ๐ญ ๐ญ๐จ ๐ ๐ž๐ญ ๐Ÿ๐ซ๐ž๐ž ๐๐ซ๐ข๐ง๐ค๐ฌโฃ
๐Ÿƒโ€โ™€๏ธ ๐Œ๐ฒ ๐œ๐ฎ๐ซ๐ซ๐ž๐ง๐ญ ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐ฌ๐œ๐ก๐ž๐๐ฎ๐ฅ๐žโฃ
๐Ÿ ๐Œ๐ฒ ๐ฎ๐ฉ๐œ๐จ๐ฆ๐ข๐ง๐  ๐ซ๐š๐œ๐ž๐ฌโฃ
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Itโ€™s basically a bit of a ๐ซ๐š๐ง๐๐จ๐ฆ ๐œ๐ก๐š๐ญ + ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐ฎ๐ฉ๐๐š๐ญ๐ž โ€” perfect background listening while you get on with your day.โฃ
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Iโ€™d love to know what you think ๐Ÿ‘‡๐Ÿปโฃ
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๐ƒ๐จ ๐ฒ๐จ๐ฎ ๐ฉ๐ซ๐ž๐Ÿ๐ž๐ซ:โฃ
1๏ธโƒฃ ๐„๐๐ฎ๐œ๐š๐ญ๐ข๐จ๐ง๐š๐ฅ ๐ž๐ฉ๐ข๐ฌ๐จ๐๐ž๐ฌโฃ
2๏ธโƒฃ ๐‚๐ก๐š๐ญ๐ญ๐ฒ ๐ž๐ฉ๐ข๐ฌ๐จ๐๐ž๐ฌโฃ
3๏ธโƒฃ๐€ ๐ฆ๐ข๐ฑ ๐จ๐Ÿ ๐›๐จ๐ญ๐ก?โฃ
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Your feedback genuinely helps me understand what you want to listen to and what will

22/09/2026

๐†๐ž๐ญ๐ญ๐ข๐ง๐  ๐ง๐จ-๐ซ๐ž๐ฉ๐ฉ๐ž๐ ๐จ๐ง ๐ฒ๐จ๐ฎ๐ซ ๐‡๐˜๐‘๐Ž๐— ๐ฐ๐š๐ฅ๐ฅ ๐›๐š๐ฅ๐ฅ๐ฌ? ๐Ÿ‘€โฃ
This video shows one of the most common errors I see with wall balls.

It's a simple fix that will go a long way in improving your wall balls and reducing your number of no reps.

Keep your weight in the midfoot to heel (rather than forward into the toes).

Your weight being too far forwards is a big part of the problem.โฃ
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If you shift too much onto your toes, it can make it harder to get your hips below your knees โ€” even when you feel like youโ€™re squatting deep enough.โฃ In HYROX, this is a no rep.
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A better position is to keep your weight more towards your midfoot/heel, which can help you:โฃ
โœ… ๐†๐ž๐ญ ๐๐ž๐ž๐ฉ๐ž๐ซ ๐ข๐ง๐ญ๐จ ๐ญ๐ก๐ž ๐ฌ๐ช๐ฎ๐š๐ญโฃ
โœ… ๐Š๐ž๐ž๐ฉ ๐ญ๐ก๐ž ๐›๐š๐ฅ๐ฅ ๐œ๐ฅ๐จ๐ฌ๐ž๐ซ ๐ญ๐จ ๐ฒ๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒโฃ
โœ… ๐Œ๐š๐ข๐ง๐ญ๐š๐ข๐ง ๐š ๐ฆ๐จ๐ซ๐ž ๐ฌ๐ญ๐š๐›๐ฅ๐ž ๐ญ๐จ๐ซ๐ฌ๐จโฃ
โœ… ๐†๐ž๐ญ ๐ข๐ง๐ญ๐จ ๐š ๐›๐ž๐ญ๐ญ๐ž๐ซ ๐ญ๐ก๐ซ๐จ๐ฐ๐ข๐ง๐  ๐ฉ๐จ๐ฌ๐ข๐ญ๐ข๐จ๐งโฃ
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๐’๐ญ๐ข๐ฅ๐ฅ ๐ฌ๐ญ๐ซ๐ฎ๐ ๐ ๐ฅ๐ข๐ง๐  ๐ญ๐จ ๐Ÿ๐ข๐ง๐ ๐ญ๐ก๐ž ๐ซ๐ข๐ ๐ก๐ญ ๐ฉ๐จ๐ฌ๐ข๐ญ๐ข๐จ๐ง?โฃ
Try using a box to practise sitting back into the squat and maintaining your weight through your midfoot towards your heel as you stand.โฃ
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Small technical changes can make a big difference when you're trying to avoid losing reps on race day.โฃ
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๐’๐š๐ฏ๐ž ๐ญ๐ก๐ข๐ฌ ๐š๐ง๐ ๐ฉ๐ซ๐š๐œ๐ญ๐ข๐ฌ๐ž ๐ข๐ญ ๐ข๐ง ๐ฒ๐จ๐ฎ๐ซ ๐ง๐ž๐ฑ๐ญ ๐ฌ๐ž๐ฌ๐ฌ๐ข๐จ๐ง.

Share it with someone who could benefit.

WANT FREE EDUCATION? Join my free WhatsApp group for HYROX/Hybrid training. I do a weekly Q&A Every Monday. Link in bio.

๐Ÿ”ฅ HYROX PRIVATE HALF & FULL SIMULATIONS ๐Ÿ”ฅWant to know exactly where youโ€™re losing time before race day? My private HYROX...
18/09/2026

๐Ÿ”ฅ HYROX PRIVATE HALF & FULL SIMULATIONS ๐Ÿ”ฅ

Want to know exactly where youโ€™re losing time before race day?

My private HYROX simulations Stockport Gym give you the chance to test your nutrition/race strategy and highlight your strengths and weaknesses to inform your upcoming training for official HYROX races.

๐Ÿƒโ€โ™€๏ธ 1:1 private coaching
๐Ÿ”„ Half or full HYROX simulation
๐Ÿ“‹ Completed in the correct race order
โฑ๏ธ Splits recorded
๐ŸŽฏ Feedback on where you can improve
๐Ÿ‘ฅ Solos & doubles welcome

Whether youโ€™re preparing for your first HYROX or chasing a PB, this is a great opportunity to practise your pacing, transitions and station technique under race conditions.

Receive expert coaching throughout!

๐Ÿ“ฉ DM me to arrange your private simulation.

๐‘๐ž-๐ž๐ง๐ž๐ซ๐ ๐ข๐ฌ๐ข๐ง๐  ๐ฐ๐ข๐ญ๐ก ๐š ๐ก๐จ๐ฅ๐ข๐๐š๐ฒ ๐ข๐ง ๐’๐ฉ๐š๐ข๐ง ๐Ÿ‡ช๐Ÿ‡ธ, โฃFilling up my cup with some Spanish sun ๐ŸŒž๐Ÿ™Œ๐ŸปEnjoyed a beachfront run with ear...
13/09/2026

๐‘๐ž-๐ž๐ง๐ž๐ซ๐ ๐ข๐ฌ๐ข๐ง๐  ๐ฐ๐ข๐ญ๐ก ๐š ๐ก๐จ๐ฅ๐ข๐๐š๐ฒ ๐ข๐ง ๐’๐ฉ๐š๐ข๐ง ๐Ÿ‡ช๐Ÿ‡ธ, โฃ
Filling up my cup with some Spanish sun ๐ŸŒž๐Ÿ™Œ๐Ÿป

Enjoyed a beachfront run with earlier ๐Ÿ–๏ธ๐Ÿƒ๐Ÿผโ€โ™€๏ธ

๐”๐๐‚๐Ž๐Œ๐ˆ๐๐† ๐‡๐˜๐‘๐Ž๐— ๐’๐ˆ๐Œ๐”๐‹๐€๐“๐ˆ๐Ž๐๐’ ๐Ÿƒโ€โ™€๏ธ๐Ÿ”ฅโฃGet yourself ๐ซ๐š๐œ๐ž-๐ซ๐ž๐š๐๐ฒ ๐ฐ๐ข๐ญ๐ก ๐š ๐‡๐š๐ฅ๐Ÿ/ ๐…๐ฎ๐ฅ๐ฅ ๐‡๐˜๐‘๐Ž๐— ๐ฌ๐ข๐ฆ๐ฎ๐ฅ๐š๐ญ๐ข๐จ๐ง Stockport Gymโฃ๐”๐ฉ๐œ๐จ๐ฆ๐ข๐ง๐  ๐ƒ๐š๐ญ๐ž๐ฌ...
11/09/2026

๐”๐๐‚๐Ž๐Œ๐ˆ๐๐† ๐‡๐˜๐‘๐Ž๐— ๐’๐ˆ๐Œ๐”๐‹๐€๐“๐ˆ๐Ž๐๐’ ๐Ÿƒโ€โ™€๏ธ๐Ÿ”ฅโฃ
Get yourself ๐ซ๐š๐œ๐ž-๐ซ๐ž๐š๐๐ฒ ๐ฐ๐ข๐ญ๐ก ๐š ๐‡๐š๐ฅ๐Ÿ/ ๐…๐ฎ๐ฅ๐ฅ ๐‡๐˜๐‘๐Ž๐— ๐ฌ๐ข๐ฆ๐ฎ๐ฅ๐š๐ญ๐ข๐จ๐ง Stockport Gym
โฃ
๐”๐ฉ๐œ๐จ๐ฆ๐ข๐ง๐  ๐ƒ๐š๐ญ๐ž๐ฌโฃ
Book via link in bio or DM me.โฃ
โฃ
๐Ÿ—“๏ธ๐Ÿ๐ŸŽ๐ญ๐ก ๐’๐ž๐ฉ๐ญ๐ž๐ฆ๐›๐ž๐ซโฃ
๐Ÿ—“๏ธ ๐Ÿ๐Ÿ๐ญ๐ก ๐Ž๐œ๐ญ๐จ๐›๐ž๐ซโฃ
๐Ÿ—“๏ธ ๐Ÿ–๐ญ๐ก ๐๐จ๐ฏ๐ž๐ฆ๐›๐ž๐ซโฃ
๐Ÿ—“๏ธ ๐Ÿ๐Ÿ‘๐ญ๐ก ๐ƒ๐ž๐œ๐ž๐ฆ๐›๐ž๐ซโฃ
โฃ
๐˜๐จ๐ฎ ๐œ๐š๐ง ๐œ๐ก๐จ๐จ๐ฌ๐ž ๐›๐ž๐ญ๐ฐ๐ž๐ž๐ง:โฃ
โšก Half HYROX โ€” from 12:30pmโฃ
๐Ÿ”ฅ Full HYROX โ€” from 1:45pmโฃ
โฃ
These sessions are designed to give you the opportunity to ๐ฉ๐ซ๐š๐œ๐ญ๐ข๐ฌ๐ž ๐ฒ๐จ๐ฎ๐ซ ๐ซ๐ฎ๐ง๐ง๐ข๐ง๐ , ๐ฌ๐ญ๐š๐ญ๐ข๐จ๐ง๐ฌ, ๐ฉ๐š๐œ๐ข๐ง๐ , ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐š๐ง๐ ๐ซ๐š๐œ๐ž ๐ฌ๐ญ๐ซ๐š๐ญ๐ž๐ ๐ฒ for your upcoming races and/or just a way for you to challenge yourself. โฃ
โฃ
- ๐˜•๐˜ฐ๐˜ฏ ๐˜ซ๐˜ถ๐˜ฅ๐˜จ๐˜ฆ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต๐˜ข๐˜ญ ๐˜ฆ๐˜ฏ๐˜ท๐˜ช๐˜ณ๐˜ฐ๐˜ฏ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ตโฃ
- ๐˜•๐˜ฐ ๐˜ธ๐˜ช๐˜ฏ๐˜ฏ๐˜ฆ๐˜ณ๐˜ด ๐˜ฐ๐˜ณ ๐˜ญ๐˜ฐ๐˜ด๐˜ฆ๐˜ณ๐˜ดโฃ
- ๐˜ˆ๐˜ญ๐˜ญ ๐˜ง๐˜ช๐˜ต๐˜ฏ๐˜ฆ๐˜ด๐˜ด ๐˜ญ๐˜ฆ๐˜ท๐˜ฆ๐˜ญ๐˜ด ๐˜ธ๐˜ฆ๐˜ญ๐˜ค๐˜ฐ๐˜ฎ๐˜ฆโฃ
โฃ
โฃ
๐Ÿ“ ๐๐ฒ๐ซ๐š๐ฆ๐ข๐ ๐๐ž๐ซ๐Ÿ๐จ๐ซ๐ฆ๐š๐ง๐œ๐ž, ๐’๐ญ๐จ๐œ๐ค๐ฉ๐จ๐ซ๐ญ ๐’๐Š๐Ÿ‘ ๐ŸŽ๐๐“โฃ
๐Ÿ’ท ยฃ๐Ÿ๐ŸŽ ๐‡๐š๐ฅ๐Ÿ ๐‡๐˜๐‘๐Ž๐—โฃ
๐Ÿ’ท ยฃ๐Ÿ๐Ÿ“ ๐…๐ฎ๐ฅ๐ฅ ๐‡๐˜๐‘๐Ž๐—โฃ
Spaces are limited, so get booked in and put your training to the test.โฃ
DM me to book your place or click the link in my bio. Visit my website www.hannahburgonfitness.com and click 'all upcoming events'. โฃ
โฃ
Hope to see you at a Half/ Full HYROX simulation soon!

10/09/2026

๐Ÿšจ ๐€๐ฏ๐จ๐ข๐ ๐€ ๐๐ฎ๐ซ๐ฉ๐ž๐ž ๐๐ซ๐จ๐š๐ ๐‰๐ฎ๐ฆ๐ฉ ๐๐ž๐ง๐š๐ฅ๐ญ๐ฒ ๐ˆ๐ง ๐‡๐˜๐‘๐Ž๐— ๐Ÿšจโฃ
โฃ
๐Ž๐ง๐ž ๐ฌ๐ฆ๐š๐ฅ๐ฅ ๐ฆ๐ข๐ฌ๐ญ๐š๐ค๐ž ๐œ๐จ๐ฎ๐ฅ๐ ๐œ๐จ๐ฌ๐ญ ๐ฒ๐จ๐ฎ ๐š ๐ฉ๐ž๐ง๐š๐ฅ๐ญ๐ฒโ€ฆ ๐ฌ๐จ ๐ฆ๐š๐ค๐ž ๐ฌ๐ฎ๐ซ๐ž ๐ฒ๐จ๐ฎ ๐ค๐ง๐จ๐ฐ ๐ญ๐ก๐ž ๐ซ๐ฎ๐ฅ๐ž๐ฌ ๐Ÿ‘€โฃ
โฃ
๐ˆ๐ง ๐ญ๐ก๐ข๐ฌ ๐ฏ๐ข๐๐ž๐จ, ๐ˆ ๐ฏ๐ข๐ฌ๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐ฌ๐ก๐จ๐ฐ ๐ฒ๐จ๐ฎ:โฃ
โฃ
๐Ÿ“ What ๐Ÿ‘๐ŸŽ๐œ๐ฆ looks like โ€” so you know how far your hands can be from your feet.โฃ
โฃ
๐Ÿ“ What ๐Ÿ“๐œ๐ฆ looks like โ€” so you know what is allowed within the โ€˜staggered feetโ€™ section of the rulebook.โฃ
โฃ
โœ… Examples of ๐ ๐จ๐จ๐ ๐ซ๐ž๐ฉ๐ฌโฃ
โŒ Examples of ๐›๐š๐ ๐ซ๐ž๐ฉ๐ฌโฃ
โฃ
๐˜›๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ณ๐˜ถ๐˜ญ๐˜ฆ๐˜ด ๐˜ข๐˜ณ๐˜ฆ ๐˜ค๐˜ฐ๐˜ณ๐˜ณ๐˜ฆ๐˜ค๐˜ต ๐˜ข๐˜ค๐˜ค๐˜ฐ๐˜ณ๐˜ฅ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ต๐˜ฉ๐˜ฆ ๐Ÿธ๐Ÿผ/๐Ÿธ๐Ÿฝ ๐˜๐˜ ๐˜™๐˜–๐˜Ÿ ๐˜™๐˜ถ๐˜ญ๐˜ฆ๐˜ฃ๐˜ฐ๐˜ฐ๐˜ฌ.โฃ
โฃ
Save this for your next HYROX and send it to someone who needs to see it! ๐Ÿ‘Šโฃ
โฃ
If you found this useful, ๐ ๐ข๐ฏ๐ž ๐ฆ๐ž ๐š ๐Ÿ๐จ๐ฅ๐ฅ๐จ๐ฐ ๐Ÿ๐จ๐ซ ๐ฆ๐จ๐ซ๐ž ๐‡๐˜๐‘๐Ž๐— ๐ญ๐ข๐ฉ๐ฌ, ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐š๐ง๐ ๐œ๐จ๐š๐œ๐ก๐ข๐ง๐  ๐œ๐จ๐ง๐ญ๐ž๐ง๐ญ.

๐ƒ๐ž๐š๐๐ฅ๐ฒ ๐ƒ๐จ๐ณ๐ž๐ง ๐–๐จ๐ซ๐ฅ๐ ๐‚๐ก๐š๐ฆ๐ฉ๐ข๐จ๐ง๐ฌ๐ก๐ข๐ฉ๐ฌ ๐Ÿ†โฃโฑ๏ธ ๐Ÿ’๐Ÿ•:๐Ÿ๐Ÿ” ๐๐โฃ๐Ÿ… ๐Ÿ๐Ÿ—๐ญ๐ก ๐Ž๐ฏ๐ž๐ซ๐š๐ฅ๐ฅโฃ6๏ธโƒฃ ๐Ÿ”๐ญ๐ก ๐ข๐ง ๐€๐ ๐ž ๐‚๐š๐ญ๐ž๐ ๐จ๐ซ๐ฒโฃOn 16th July, the day of my Granda...
09/09/2026

๐ƒ๐ž๐š๐๐ฅ๐ฒ ๐ƒ๐จ๐ณ๐ž๐ง ๐–๐จ๐ซ๐ฅ๐ ๐‚๐ก๐š๐ฆ๐ฉ๐ข๐จ๐ง๐ฌ๐ก๐ข๐ฉ๐ฌ ๐Ÿ†โฃ
โฑ๏ธ ๐Ÿ’๐Ÿ•:๐Ÿ๐Ÿ” ๐๐โฃ
๐Ÿ… ๐Ÿ๐Ÿ—๐ญ๐ก ๐Ž๐ฏ๐ž๐ซ๐š๐ฅ๐ฅโฃ
6๏ธโƒฃ ๐Ÿ”๐ญ๐ก ๐ข๐ง ๐€๐ ๐ž ๐‚๐š๐ญ๐ž๐ ๐จ๐ซ๐ฒโฃ

On 16th July, the day of my Grandadโ€™s funeral, I made the decision that I wanted to dedicate the next 6โ€“7 weeks to training for a Deadly Dozen PB.

Before this, I wasnโ€™t in the right headspace to push my training or nutrition. I was emotional eating, low on energy and just not getting much enjoyment from training.

I decided to make the below changes in pursuit of a Deadly Dozen PB:

๐Ÿง  ๐‚๐จ๐š๐œ๐ก๐ข๐ง๐ 
I chose to self-coach, alongside one weekly session with Phase 7 (group coaching).

This allowed me to be much more intentional with my training, specifically targeting my Deadly Dozen weaknesses while managing my overall training load.
The biggest lesson? More training isnโ€™t always better training.

๐Ÿ‹๏ธ ๐“๐ซ๐š๐ข๐ง๐ข๐ง๐ 
1* Deadly Dozen session each week, targeting my weaker stations,
1* upper- and 1* lower-body strength sessions
1* HYROX group session
1*Hard session on own
The rest= easy aerobic. I go into much more detail re what I did on the podcast as to my weekly training schedule.

๐Ÿƒโ€โ™€๏ธ ๐‘๐ฎ๐ง๐ง๐ข๐ง๐  & ๐‘๐ž๐ก๐š๐›
I did no run speed sessions. I only did โ€˜easyโ€™ runs. I was managing an Achilles issue, so I avoided forcing speed sessions and instead focused on keeping my running sensible and completing two rehab sessions each week- programmed by Liam McGregor

๐ŸงŠ ๐‘๐ž๐œ๐จ๐ฏ๐ž๐ซ๐ฒ
Recovery became much more of a priority, alongside improving my sleep and HRV. As previously mentioned, overtraining had led to unbalanced HRV and poor sleep.

๐Ÿ‘ฅ ๐“๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐–๐ข๐ญ๐ก ๐Ž๐ญ๐ก๐ž๐ซ๐ฌ
Training alongside people better than me pushed me during the hard sessions PHASE SEVEN

๐Ÿฅ— ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง
I also started tracking my nutrition again, with the aim of altering my body composition (reduce fat) while still fuelling my training and recovery.
I deliberately avoided an aggressive deficit. The goal was to perform better, not simply weigh less. I kept a close eye on my strength numbers in my strength sessions and they were still increasing.

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