RYZ Training

XENOM 2026

Good luck to everyone competing this weekend. 👊🏻

Natty & Kristina Dixon
Si Thompson & James Alcock
& Josh Maitland
Tom Lawson & adam_1ro

Enjoy the experience, challenge yourselves, support each other and most importantly have a bloody good time.

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S K I L L E D I N T E R V A L S

Today’s session is a great example of how we use mixed modal intervals to develop more than just conditioning.

The goal isn’t simply to get tired.

We’re combining skilled gymnastics with a conditioning demand, asking our members to perform quality upper body pulling movements while already carrying fatigue from the previous movements.

This is where the training design becomes really valuable.

Rather than practising gymnastics only when fresh, we’re developing the ability to:

-Maintain movement quality under fatigue
-Produce repeatable pulling strength and power
-Manage local muscular fatigue
-Transition efficiently between modalities
-Sustain output across repeated intervals
-Build the capacity to perform skilled movements when breathing is elevated

Today’s training intervals give us another useful layer.

By working to a defined time and repeating the effort, we can see how well we manage pace, movement efficiency and output from the first interval through to the last.

The objective isn’t to win the first round.

It’s to find an output you can repeat, control and ultimately improve.

That’s the difference between simply doing conditioning and training to develop your capacity.

25 | 08 | 26

RYZ RUN, SWING & SPRAWL

Go Every 6 Minutes × 6 Sets

500m Run
12 Toes to Bar
10 Line Facing Burpees

Score: Combined Round Times

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THE GOAL

The aim is to develop consistent output, controlled pacing and movement efficiency, while using each round to explore different strategies and learn what allows you to perform best across all six sets.

S O C I A L

Sunday outdoors 🫶🏻

A brilliant morning getting outside the gym for our RYZ Team Social Walk around Parbold.

Good miles, plenty of chat and, of course, finishing up with coffee, pastries and a good catch up at commongroundparbold ☕️🥐

One of the best things about RYZ is seeing the community come together outside of the gym as well as inside it.

Thanks to everyone who came along this morning.

T H E N E X T 1 2 W E E K S A T R Y Z

Our 4th training cycle of 2026 starts 1st September.

And this one has a clear purpose.

We’ve spent the summer building movement quality, structural strength, gymnastics capacity, bike power and aerobic fitness.

Now we’re ready to progress the strength.

Our primary strength KPI’s for this cycle will be:

Front Squat
Shoulder to Overhead

We’ll progressively build strength across 12 weeks, finishing with end of cycle KPI testing to see what the training has produced.

But we’re not putting everything else on hold.

Throughout the week we’ll continue developing:

-Bodyweight strength
-Gymnastics capacity
-Aerobic fitness
-Olympic Weightlifting
-Mixed modal conditioning
-Movement quality
-Health/Performance

Because good programming isn’t about making every session as hard as possible.

It’s about understanding training stress, recovery and adaptation and organising the week so the different qualities support each other.

That means some sessions will challenge you.

Some will build your engine.

Some will develop skill.

Some will be deliberately controlled.

And some will ask you to find out what you’re capable of.

The goal isn’t to start again every 12 weeks.

It’s to build on what came before.

Stronger bodies, better movement efficiency, greater work capacity and develop more confidence under load.

And ultimately, a better understanding of how to train for the long term.

Cycle 4 : 1st September > 21st November.

T H E G I R L S

Pregnant. Training. Adapting. Thriving. 🤍

Liv, Chlo & Kirst are all at different stages of their pregnancies, with different bodies, experiences and needs… but they’re all absolutely smashing their training and continuing to show up and do what feels right for their bodies.

Pregnancy isn’t one size fits all. What feels good, what’s possible and what training looks like can change day to day … and that’s exactly how it should be.

Our job is to listen, adapt, support and make sure they feel strong, confident and cared for throughout 🫶🏼

We’re so proud of you three 💪🏼🤍

M E M B E R S H O U T O U T

Two PBs for 👏

This week, Calum PR’d both his Sn**ch and Clean & Jerk in our end of cycle heavy singles.

Calum is one of our Founders Members and has been consistently training with us for the last few years. He’s put in a lot of work, stayed patient with the process and, most importantly, kept showing up.

It’s been great to see that consistency start to pay off, not just in the numbers, but in the way he approaches his training.

Two well earned PBs.

Well done, Calum. 🤝

R E L A T I O N S H I P S

Sometimes fitness gives you more than you came for.

What started as a shared passion for training can become something much bigger friendships, relationships, collaboration, shared experiences and a network of people who genuinely want to see each other succeed.

That’s one of the things we love most about fitness.

It has a way of bringing people together who may never have crossed paths otherwise.

At RYZ, we want to create more than a place where people come to train.

We want to create a place where people connect, support one another, share experiences and lift each other up.

Because we believe the people around you can be just as important as the training itself.

And sometimes, the best thing you can take away from a training event isn’t a PB or a result.

It’s the people you meet along the way.

Grateful for meeting good people through fitness Snoop | 1:1 & Online Performance Coach Antwnis Giakoumi 😎

Giakoumi