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Conroy Performance Personal Training

CONROY PERFORMANCE
Committed to helping you express your true potential.

FIXED LENGTH
PROGRAMMES

IN PERSON COACHING

ONLINE COACHING

WHY ARE WE DIFFERENT?

Conroy Performance delivers industry-leading coaching dedicated to helping you get results. We’ve helped hundreds of clients over the years with performance-orientated goals. Personal training and online coaching with us ensures that you are provided with guidance, accountability and ongoing support. Whether it’s training for CrossFit, a functional fitness event, crushing your next Hyrox race, or helping you bounce back from injury, we’ll help you get there and beat the competition.

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SUCCESS STORIES

MEET JESS

"Dennis has been instrumental in my lower back recovery"

MEET DAL

"Dennis can tailor a programme regardless
of your fitness levels"

MEET MARIE

"Performance orientated training which took me to No.1 in my weight division"

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Excellent

Based on 43 reviews

Working with Dennis has been a game changer. My back pain is significantly reduced and the numbness / tingling in my leg is all but gone. I feel increasingly stronger every week, just amazing.

- Laura Lewis

Dennis is extremely knowledgeable and detailed, always taking the time to explain everything very clearly and always providing encouragement and motivation in a personable, calm way.

- Louise Hunt

Dennis is the real deal. I’ve been working with him for 6 months and feel fitter, stronger and more mobile than I have in about ten years. As a result, I’m enjoying my training more than ever.

- Michaeljon Alexander-Scott

His attention to detail is second to none. For too long I’ve spent hours in the gym and found myself hitting plateaus. After one session Dennis identified my areas of imbalance, and put a plan to get my body working to its full potential.

- James Duguid

FOLLOW CONROY PERFORMANCE ON SOCIAL MEDIA
@conroy_performance

If you’ve just signed up for 𝐇𝐲𝐫𝐨𝐱 𝐋𝐨𝐧𝐝𝐨𝐧, then this is for you 🫵

Whether you’re a first timer looking to compete with confidence, or a seasoned athlete looking to crush your next race, don’t leave it to chance.

Throughout the 12 weeks on the programme you’ll be educated and supported, alongside other athletes, removing the guesswork and giving you the edge for race day.

We’ve helped many competitors in various categories prepare for Hyrox and guarantee results on this programme.

Now is the time, get signed via the link in the BIO. Bespoke options are also open for those who want a more individualised approach.

𝐋𝐞𝐭’𝐬 𝐠𝐞𝐭 𝐭𝐨 𝐰𝐨𝐫𝐤 🧨

📸 @sweatcreative_

#conroyperformance #hyrox #training #programme #levelup #performance #coaching #trusttheprocess #gains #gettheedge

If you’ve just signed up for 𝐇𝐲𝐫𝐨𝐱 𝐋𝐨𝐧𝐝𝐨𝐧, then this is for you 🫵

Whether you’re a first timer looking to compete with confidence, or a seasoned athlete looking to crush your next race, don’t leave it to chance.

Throughout the 12 weeks on the programme you’ll be educated and supported, alongside other athletes, removing the guesswork and giving you the edge for race day.

We’ve helped many competitors in various categories prepare for Hyrox and guarantee results on this programme.

Now is the time, get signed via the link in the BIO. Bespoke options are also open for those who want a more individualised approach.

𝐋𝐞𝐭’𝐬 𝐠𝐞𝐭 𝐭𝐨 𝐰𝐨𝐫𝐤 🧨

📸 @sweatcreative_

#conroyperformance #hyrox #training #programme #levelup #performance #coaching #trusttheprocess #gains #gettheedge

🚨 𝗕𝗲𝘀𝗽𝗼𝗸𝗲 𝗢𝗻𝗹𝗶𝗻𝗲 𝗖𝗹𝗶𝗲𝗻𝘁 𝗦𝗽𝗼𝘁𝗹𝗶𝗴𝗵𝘁 🚨

Setting aside consistency and hard work, one of the key ingredients to making progress online is giving your coach something to work with.

Whether it be videos, notes, or messages, these open up lines of communication (via feedback) to make you a better athlete.

I love this stuff and it allows me to effectively coach an online client in a manner to keep adherence and satisfaction high.

Thank you Hannah for trusting in Conroy Performance 🙏

#conroyperformance #clientspotlight #onlinecoaching #training #sucess #trusttheprocess #gains

🚨 𝗕𝗲𝘀𝗽𝗼𝗸𝗲 𝗢𝗻𝗹𝗶𝗻𝗲 𝗖𝗹𝗶𝗲𝗻𝘁 𝗦𝗽𝗼𝘁𝗹𝗶𝗴𝗵𝘁 🚨

Setting aside consistency and hard work, one of the key ingredients to making progress online is giving your coach something to work with.

Whether it be videos, notes, or messages, these open up lines of communication (via feedback) to make you a better athlete.

I love this stuff and it allows me to effectively coach an online client in a manner to keep adherence and satisfaction high.

Thank you Hannah for trusting in Conroy Performance 🙏

#conroyperformance #clientspotlight #onlinecoaching #training #sucess #trusttheprocess #gains

𝗧𝗿𝗮𝗶𝗻 𝘆𝗼𝘂𝗿 𝗰𝗼𝗿𝗲 𝗳𝗼𝗿 𝗶𝘁𝘀 𝗶𝗻𝘁𝗲𝗻𝗱𝗲𝗱 𝗽𝘂𝗿𝗽𝗼𝘀𝗲 (𝗽𝗮𝗿𝘁 𝟮) 🧠

Here we take a look at the rest of the patterns that make up resisting movement of the spine.

I like to use these exercises in warm ups, at the back end of sessions, or even as standalone parts to address weaknesses.

As already mentioned in my last post, you’ve got to back this up with going heavy 💪

📸 @sweatcreative_

#conroyperformance #core #midline #spine #movement #training #fitness #purpose #brickbybrick #ownit

𝗧𝗿𝗮𝗶𝗻 𝘆𝗼𝘂𝗿 𝗰𝗼𝗿𝗲 𝗳𝗼𝗿 𝗶𝘁𝘀 𝗶𝗻𝘁𝗲𝗻𝗱𝗲𝗱 𝗽𝘂𝗿𝗽𝗼𝘀𝗲 (𝗽𝗮𝗿𝘁 𝟮) 🧠

Here we take a look at the rest of the patterns that make up resisting movement of the spine.

I like to use these exercises in warm ups, at the back end of sessions, or even as standalone parts to address weaknesses.

As already mentioned in my last post, you’ve got to back this up with going heavy 💪

📸 @sweatcreative_

#conroyperformance #core #midline #spine #movement #training #fitness #purpose #brickbybrick #ownit

Healthy spine 😌

Flex, extend, rotate, load it up.

Making time for this stuff is a no brainier…get the good things done.

Some of my favs ☝️

#fightingthegoodfight #spine #backpain #spinehealth #strong #flexible #training #fitness #foundations #performance #backpain #rehab #trusttheprocess

Healthy spine 😌

Flex, extend, rotate, load it up.

Making time for this stuff is a no brainier…get the good things done.

Some of my favs ☝️

#fightingthegoodfight #spine #backpain #spinehealth #strong #flexible #training #fitness #foundations #performance #backpain #rehab #trusttheprocess

𝗧𝗿𝗮𝗶𝗻 𝘆𝗼𝘂𝗿 𝗰𝗼𝗿𝗲 𝗳𝗼𝗿 𝗶𝘁𝘀 𝗶𝗻𝘁𝗲𝗻𝗱𝗲𝗱 𝗽𝘂𝗿𝗽𝗼𝘀𝗲 🧠

I like to split this into two categories; creating movement of the spine and resisting movement of the spine.

Altogether there are 8 patterns and in this video (part 1) I cover 4 of them that create spine movement.

There are a variety of exercises that you can use for these patterns, and I’ve tried to use some that I regularly use with clients.

Don’t forget to back these up by going heavy in your main lifts.

📸 @sweatcreative_

#conroyperformance #core #midline #spine #movement #training #fitness #strength #purpose #trainsmart

𝗧𝗿𝗮𝗶𝗻 𝘆𝗼𝘂𝗿 𝗰𝗼𝗿𝗲 𝗳𝗼𝗿 𝗶𝘁𝘀 𝗶𝗻𝘁𝗲𝗻𝗱𝗲𝗱 𝗽𝘂𝗿𝗽𝗼𝘀𝗲 🧠

I like to split this into two categories; creating movement of the spine and resisting movement of the spine.

Altogether there are 8 patterns and in this video (part 1) I cover 4 of them that create spine movement.

There are a variety of exercises that you can use for these patterns, and I’ve tried to use some that I regularly use with clients.

Don’t forget to back these up by going heavy in your main lifts.

📸 @sweatcreative_

#conroyperformance #core #midline #spine #movement #training #fitness #strength #purpose #trainsmart

𝗣𝗿𝗲 𝗢𝗿𝗱𝗲𝗿 𝗡𝗼𝘄 🧾

New oversized designs courtesy of @sweatcreative_

Tees - 1 = £25, 2 = £40.

Drop me a message if you’d like one 😊

#conroyperformance #tshirt #newstash #performance #athlete #fitness #training #gymwear #levelup #gains

𝗣𝗿𝗲 𝗢𝗿𝗱𝗲𝗿 𝗡𝗼𝘄 🧾

New oversized designs courtesy of @sweatcreative_

Tees - 1 = £25, 2 = £40.

Drop me a message if you’d like one 😊

#conroyperformance #tshirt #newstash #performance #athlete #fitness #training #gymwear #levelup #gains

The notion that you can train at 90%+ most days of the week is a myth!

There will certainly be times when you need to push the envelope of performance, leaving you feeling beaten up. However, this should be done with the sole purpose of making sure you bounce back stronger.

A useful way of thinking about this is a neural battery. Some days you are going to rinse the battery, and other days, you’ll spare it. This allows you to maximally stimulate the different biological systems with sufficient recovery.

There are several ways you can manage how much stress the CNS tolerates within a training week, and using high, moderate and low-stress training days is a solid option.

As mentioned you could also use high vs. low stress days. This may be more applicable to those with a lower training age/less experience.

A great real-life example of this is working with in-person/online clients who have a higher level of external stressors. When programming like this we can help to reduce stress where needed.

I hope you are enjoying these whiteboard sessions. Stay tuned for more on this subject 😊

📸 @sweatcreative_

#conroyperformance #fitness #training #performance #stress #trusttheprocess #trainhardrecoverharder #recovery

The notion that you can train at 90%+ most days of the week is a myth!

There will certainly be times when you need to push the envelope of performance, leaving you feeling beaten up. However, this should be done with the sole purpose of making sure you bounce back stronger.

A useful way of thinking about this is a neural battery. Some days you are going to rinse the battery, and other days, you’ll spare it. This allows you to maximally stimulate the different biological systems with sufficient recovery.

There are several ways you can manage how much stress the CNS tolerates within a training week, and using high, moderate and low-stress training days is a solid option.

As mentioned you could also use high vs. low stress days. This may be more applicable to those with a lower training age/less experience.

A great real-life example of this is working with in-person/online clients who have a higher level of external stressors. When programming like this we can help to reduce stress where needed.

I hope you are enjoying these whiteboard sessions. Stay tuned for more on this subject 😊

📸 @sweatcreative_

#conroyperformance #fitness #training #performance #stress #trusttheprocess #trainhardrecoverharder #recovery

👇 RUN CLUB 🏃

Come and join us for a run every Sunday!

📍 Meet at @crossfitverulamium
🏃🏿‍♀️ 09:00 kick-off
🗓️ Every Sunday
💯 EVERYONE is welcome

This will be programmed in 6-week blocks incorporating different types of running, ensuring that you progress and stay motivated.

Whether you’re looking to PB a specific running distance this year, tackle a Hyrox, or simply want to add it on as a bolt-on to your CrossFit weekly mix, the run club will have it covered.

Don’t miss out on this fantastic opportunity to enhance your running. Runs will finish with coffee and cake. Looking forward to running together in February 🤙

#conroyperformance #fitness #training #crossfit #hyrox #run #running #runclub #letsgo

👇 RUN CLUB 🏃

Come and join us for a run every Sunday!

📍 Meet at @crossfitverulamium
🏃🏿‍♀️ 09:00 kick-off
🗓️ Every Sunday
💯 EVERYONE is welcome

This will be programmed in 6-week blocks incorporating different types of running, ensuring that you progress and stay motivated.

Whether you’re looking to PB a specific running distance this year, tackle a Hyrox, or simply want to add it on as a bolt-on to your CrossFit weekly mix, the run club will have it covered.

Don’t miss out on this fantastic opportunity to enhance your running. Runs will finish with coffee and cake. Looking forward to running together in February 🤙

#conroyperformance #fitness #training #crossfit #hyrox #run #running #runclub #letsgo

𝗔𝗿𝗲 𝘆𝗼𝘂 𝗯𝗼𝘂𝗻𝗰𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝗳𝗿𝗼𝗺 𝘆𝗼𝘂𝗿 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘀𝗲𝘀𝘀𝗶𝗼𝗻𝘀?

Sometimes, as coaches, we have to tell our clients that they are doing too much or pushing the envelope of performance and aren’t bouncing back between bouts of training.

Stress isn’t just the accumulation of what happens inside the gym, it has a multitude of layers, and it’s something from experience I can shed light on to help others.

Having an awareness of a baseline that you return to is important. Far too often, individuals love the training part but not so much the things that keep the plates spinning.

Obviously, sleep, nutrition and recovery protocols all play a role in making sure you are training for more days than you are not. And this must help back up the discussion using the whiteboard.

Comparing different populations and the application of stress on these can differ either in a way whereby more/less stress can be tolerated, therefore this could change recovery.

And lastly, more coming on this subject, specifically how you can avoid being under-recovered. Stay tuned.

📸 @sweatcreative_

#conroyperformance #fitness #training #performance #stress #trusttheprocess #trainhardrecoverharder #recovery

𝗔𝗿𝗲 𝘆𝗼𝘂 𝗯𝗼𝘂𝗻𝗰𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝗳𝗿𝗼𝗺 𝘆𝗼𝘂𝗿 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘀𝗲𝘀𝘀𝗶𝗼𝗻𝘀?

Sometimes, as coaches, we have to tell our clients that they are doing too much or pushing the envelope of performance and aren’t bouncing back between bouts of training.

Stress isn’t just the accumulation of what happens inside the gym, it has a multitude of layers, and it’s something from experience I can shed light on to help others.

Having an awareness of a baseline that you return to is important. Far too often, individuals love the training part but not so much the things that keep the plates spinning.

Obviously, sleep, nutrition and recovery protocols all play a role in making sure you are training for more days than you are not. And this must help back up the discussion using the whiteboard.

Comparing different populations and the application of stress on these can differ either in a way whereby more/less stress can be tolerated, therefore this could change recovery.

And lastly, more coming on this subject, specifically how you can avoid being under-recovered. Stay tuned.

📸 @sweatcreative_

#conroyperformance #fitness #training #performance #stress #trusttheprocess #trainhardrecoverharder #recovery

One from our fixed-length Hyrox programme 💦

This is a specific Hyrox conditioning piece from the start of the intensification block. From week five, there is an introduction of more running. Details below ⬇️

𝗣𝗥𝗘𝗣 [AMRAP 𝟲-𝟴 𝗺𝗶𝗻𝘀]

200m Run
12 Wall Ball
10 Burpee
20m Farmers Carry @ category weight

then,

𝗙𝗢𝗥 𝗧𝗜𝗠𝗘:

Buy in - 1k Row

into…

1000m Run
50 Walking Sandbag Lunges @ 𝘤𝘢𝘵𝘦𝘨𝘰𝘳𝘺 𝘸𝘦𝘪𝘨𝘩𝘵
800m Run
40 American KB Swings @ 24/16𝘬𝘨
600m Run
30 Wall ball @ 𝘤𝘢𝘵𝘦𝘨𝘰𝘳𝘺 𝘸𝘦𝘪𝘨𝘩𝘵
400m Run
20 Burpee Board Jumps
200m Run
10 20m Length Farmers Carry @ 𝘤𝘢𝘵𝘦𝘨𝘰𝘳𝘺 𝘸𝘦𝘪𝘨𝘩𝘵

into…

Buy out - 1k Row

📝 A total of 3k running. This is a specific piece that will be challenging. The aim should be to push the running pace as the distances decrease. For example 1k @ 4.30 and 800m @ 4.25/km. Break up the exercise into big sets. Keep the rowing at a moderate pace, but shoot for a faster finish. You’ll definitely see a high % of threshold on this one.

#conroyperformance #hyrox #workout #running #conditioning #endurance #training #fitness #bigsweat #trusttheprocess #leavenoregrets

One from our fixed-length Hyrox programme 💦

This is a specific Hyrox conditioning piece from the start of the intensification block. From week five, there is an introduction of more running. Details below ⬇️

𝗣𝗥𝗘𝗣 [AMRAP 𝟲-𝟴 𝗺𝗶𝗻𝘀]

200m Run
12 Wall Ball
10 Burpee
20m Farmers Carry @ category weight

then,

𝗙𝗢𝗥 𝗧𝗜𝗠𝗘:

Buy in - 1k Row

into…

1000m Run
50 Walking Sandbag Lunges @ 𝘤𝘢𝘵𝘦𝘨𝘰𝘳𝘺 𝘸𝘦𝘪𝘨𝘩𝘵
800m Run
40 American KB Swings @ 24/16𝘬𝘨
600m Run
30 Wall ball @ 𝘤𝘢𝘵𝘦𝘨𝘰𝘳𝘺 𝘸𝘦𝘪𝘨𝘩𝘵
400m Run
20 Burpee Board Jumps
200m Run
10 20m Length Farmers Carry @ 𝘤𝘢𝘵𝘦𝘨𝘰𝘳𝘺 𝘸𝘦𝘪𝘨𝘩𝘵

into…

Buy out - 1k Row

📝 A total of 3k running. This is a specific piece that will be challenging. The aim should be to push the running pace as the distances decrease. For example 1k @ 4.30 and 800m @ 4.25/km. Break up the exercise into big sets. Keep the rowing at a moderate pace, but shoot for a faster finish. You’ll definitely see a high % of threshold on this one.

#conroyperformance #hyrox #workout #running #conditioning #endurance #training #fitness #bigsweat #trusttheprocess #leavenoregrets

𝗪𝗮𝘃𝗲 𝗟𝗼𝗮𝗱𝗶𝗻𝗴 🚀

Strength can take time to develop and requires great attention to detail, recovery, and progress to stay the course. A way in which you can maximise short-term strength performance is through wave loading.

𝗛𝗼𝘄 𝗱𝗼𝗲𝘀 𝗶𝘁 𝘄𝗼𝗿𝗸?

Wave loading is an effective way of peaking strength in a very short amount of time due to post-activation potentiation (PAP). It’s a bit complex from a physiology standpoint, but in short, wave loading helps the nervous system fire at increased rates, while also improving muscle fiber activation. These are both very effective ways to boost overall maximal strength/force production in a very short amount of time.

𝗔𝗻 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗲𝘅𝗮𝗺𝗽𝗹𝗲 (𝘢𝘴 𝘱𝘦𝘳 𝘵𝘩𝘦 𝘷𝘪𝘥𝘦𝘰)

Back Squat Waves

𝘞𝘢𝘷𝘦 1
3 reps @ 85%
2 reps @ 87%
1 rep @ 89%
-
𝘞𝘢𝘷𝘦 2
3 reps @ 87%
2 reps @ 89%
1 rep @ 91%
-
𝘞𝘢𝘷𝘦 3
3 reps @ 89%
2 reps @ 91%
1 rep @ 93%

*they can also be used in higher rep ranges such as 7-5-3, but remember these could be more effective in 2 waves due to more reps. My favourite way of using these is every 2-3 mins until all waves are complete.

𝗧𝗼 𝘀𝘂𝗺𝗺𝗮𝗿𝗶𝘀𝗲

Wave loading is a training technique that can be beneficial in increasing strength and power in athletes training at higher loads/percentages. These can be programmed to break plateaus, leading up to competitions, or before planned max testing. A solid option that leads to maximal force output and neuromuscular activation, allowing for enhanced performances.

#conroyperformance #crossfit #fitness #functionalfitness #waveloading #gains #training #programming #performance #trainsmart #coaching #levelup #power #strengthandconditioning

𝗪𝗮𝘃𝗲 𝗟𝗼𝗮𝗱𝗶𝗻𝗴 🚀

Strength can take time to develop and requires great attention to detail, recovery, and progress to stay the course. A way in which you can maximise short-term strength performance is through wave loading.

𝗛𝗼𝘄 𝗱𝗼𝗲𝘀 𝗶𝘁 𝘄𝗼𝗿𝗸?

Wave loading is an effective way of peaking strength in a very short amount of time due to post-activation potentiation (PAP). It’s a bit complex from a physiology standpoint, but in short, wave loading helps the nervous system fire at increased rates, while also improving muscle fiber activation. These are both very effective ways to boost overall maximal strength/force production in a very short amount of time.

𝗔𝗻 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗲𝘅𝗮𝗺𝗽𝗹𝗲 (𝘢𝘴 𝘱𝘦𝘳 𝘵𝘩𝘦 𝘷𝘪𝘥𝘦𝘰)

Back Squat Waves

𝘞𝘢𝘷𝘦 1
3 reps @ 85%
2 reps @ 87%
1 rep @ 89%
-
𝘞𝘢𝘷𝘦 2
3 reps @ 87%
2 reps @ 89%
1 rep @ 91%
-
𝘞𝘢𝘷𝘦 3
3 reps @ 89%
2 reps @ 91%
1 rep @ 93%

*they can also be used in higher rep ranges such as 7-5-3, but remember these could be more effective in 2 waves due to more reps. My favourite way of using these is every 2-3 mins until all waves are complete.

𝗧𝗼 𝘀𝘂𝗺𝗺𝗮𝗿𝗶𝘀𝗲

Wave loading is a training technique that can be beneficial in increasing strength and power in athletes training at higher loads/percentages. These can be programmed to break plateaus, leading up to competitions, or before planned max testing. A solid option that leads to maximal force output and neuromuscular activation, allowing for enhanced performances.

#conroyperformance #crossfit #fitness #functionalfitness #waveloading #gains #training #programming #performance #trainsmart #coaching #levelup #power #strengthandconditioning

𝐀𝐧𝐝 𝐭𝐡𝐚𝐭’𝐬 𝐚 𝐰𝐫𝐚𝐩 😊

An incredible year of coaching both in person and online.

I’m exceptionally proud of everyone that has been a part of the business this year, none of this growth would be possible without you.

Huge appreciation and thanks to both @wetrainharpenden and @crossfitverulamium, not just for being great communities, but for the atmosphere and making it an environment that makes coaching worthwhile, I appreciate it a lot.

The aim for the new year is to grow more in the online space and to continue to deliver a top quality service for the clients we work with.

Looking forward to 𝟮𝟬𝟮𝟱. Thank you & Happy New Year ✌️

#conroyperformance #coaching #fitness #training #positivevibes #proud #levelup #grateful #happynewyear #journey

𝐀𝐧𝐝 𝐭𝐡𝐚𝐭’𝐬 𝐚 𝐰𝐫𝐚𝐩 😊

An incredible year of coaching both in person and online.

I’m exceptionally proud of everyone that has been a part of the business this year, none of this growth would be possible without you.

Huge appreciation and thanks to both @wetrainharpenden and @crossfitverulamium, not just for being great communities, but for the atmosphere and making it an environment that makes coaching worthwhile, I appreciate it a lot.

The aim for the new year is to grow more in the online space and to continue to deliver a top quality service for the clients we work with.

Looking forward to 𝟮𝟬𝟮𝟱. Thank you & Happy New Year ✌️

#conroyperformance #coaching #fitness #training #positivevibes #proud #levelup #grateful #happynewyear #journey

Give this ERG workout a try. If you are looking to blow away the cobwebs post-Christmas indulgence, then this EMOM is perfect 😊

This one has plenty of levels depending on your ability and is aimed at sustaining output for 40 minutes across all three Ergs.

𝗣𝗥𝗘𝗣 [𝟲-𝟴 𝗺𝗶𝗻𝘀]
3 mins Erg of choice + General Mobility

into…

2 rounds:
10 Ring Row
8 e/s Cossack Squat
20s Hollow Bar Hang

then,

𝗘𝗠𝗢𝗠𝟰𝟬
Min 1 - Ski
Min 2 - Bike
Min 3 - Row
Min 4 - Rest

𝗟𝗲𝘃𝗲𝗹/𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀 (𝗠/𝗙)
L1 - 15/12
L2 - 17/14
L3 - 19-20/16-17

🎯 Ideally, in this workout you need to hold the same amount of cals for the 10 rounds. Use a whiteboard to keep you accountable and ensure you don’t go out too hot.

⌚️I recommend getting the work done in a 55s window and then transitioning to the next erg. The rest will feel great after 3 consecutive trots in a row.

🫀Heart rate zones = lots of threshold.

𝗧𝗿𝘆 𝘁𝗼 𝗺𝗮𝗸𝗲 𝘀𝘂𝗿𝗲 𝘁𝗵𝗲 𝘄𝗵𝗲𝗲𝗹𝘀 𝗱𝗼𝗻’𝘁 𝗳𝗮𝗹𝗹 𝗼𝗳𝗳 𝘄𝗶𝘁𝗵 𝘁𝗵𝗶𝘀 𝗼𝗻𝗲!

#conroyperformance #crossfit #ergs #flushout #conditioning #endurance #training #fitness #bigsweat #digdeep #trusttheprocess

Give this ERG workout a try. If you are looking to blow away the cobwebs post-Christmas indulgence, then this EMOM is perfect 😊

This one has plenty of levels depending on your ability and is aimed at sustaining output for 40 minutes across all three Ergs.

𝗣𝗥𝗘𝗣 [𝟲-𝟴 𝗺𝗶𝗻𝘀]
3 mins Erg of choice + General Mobility

into…

2 rounds:
10 Ring Row
8 e/s Cossack Squat
20s Hollow Bar Hang

then,

𝗘𝗠𝗢𝗠𝟰𝟬
Min 1 - Ski
Min 2 - Bike
Min 3 - Row
Min 4 - Rest

𝗟𝗲𝘃𝗲𝗹/𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀 (𝗠/𝗙)
L1 - 15/12
L2 - 17/14
L3 - 19-20/16-17

🎯 Ideally, in this workout you need to hold the same amount of cals for the 10 rounds. Use a whiteboard to keep you accountable and ensure you don’t go out too hot.

⌚️I recommend getting the work done in a 55s window and then transitioning to the next erg. The rest will feel great after 3 consecutive trots in a row.

🫀Heart rate zones = lots of threshold.

𝗧𝗿𝘆 𝘁𝗼 𝗺𝗮𝗸𝗲 𝘀𝘂𝗿𝗲 𝘁𝗵𝗲 𝘄𝗵𝗲𝗲𝗹𝘀 𝗱𝗼𝗻’𝘁 𝗳𝗮𝗹𝗹 𝗼𝗳𝗳 𝘄𝗶𝘁𝗵 𝘁𝗵𝗶𝘀 𝗼𝗻𝗲!

#conroyperformance #crossfit #ergs #flushout #conditioning #endurance #training #fitness #bigsweat #digdeep #trusttheprocess

1-1 𝗕𝗲𝘀𝗽𝗼𝗸𝗲 𝗢𝗻𝗹𝗶𝗻𝗲 𝗖𝗼𝗮𝗰𝗵𝗶𝗻𝗴 Experience 🔊

Here’s another one of our client’s progress to date.

Rob had been coming to my classes for some time and then decided to take his training to the next level.

Having previously worked with bodybuilding coaches it’s been nice helping Rob with the transition to CrossFit.

I’ve provided Rob with the structure and expertise to enable him to reach his goals quicker and in a fashion whereby he understands the ‘sweet spot’.

In the timeframe of 3 months, Rob very rarely misses a training session and has gained a ton of confidence in the process.

A great client to coach, and looking forward to 2025 for some more 𝗚𝗔𝗜𝗡𝗦.

𝗧𝗵𝗮𝗻𝗸 𝘆𝗼𝘂 for the kind words. If you are looking to level up your training in the new year, hit the link in the BIO 😊

📸 @sweatcreative

#conroyperformance #online #coaching #crossfit #performance #injuryfree #trainsmart #training #trusttheprocess #personaltraining #fitness #motivation #positivevibes #brickbybrick

1-1 𝗕𝗲𝘀𝗽𝗼𝗸𝗲 𝗢𝗻𝗹𝗶𝗻𝗲 𝗖𝗼𝗮𝗰𝗵𝗶𝗻𝗴 Experience 🔊

Here’s another one of our client’s progress to date.

Rob had been coming to my classes for some time and then decided to take his training to the next level.

Having previously worked with bodybuilding coaches it’s been nice helping Rob with the transition to CrossFit.

I’ve provided Rob with the structure and expertise to enable him to reach his goals quicker and in a fashion whereby he understands the ‘sweet spot’.

In the timeframe of 3 months, Rob very rarely misses a training session and has gained a ton of confidence in the process.

A great client to coach, and looking forward to 2025 for some more 𝗚𝗔𝗜𝗡𝗦.

𝗧𝗵𝗮𝗻𝗸 𝘆𝗼𝘂 for the kind words. If you are looking to level up your training in the new year, hit the link in the BIO 😊

📸 @sweatcreative

#conroyperformance #online #coaching #crossfit #performance #injuryfree #trainsmart #training #trusttheprocess #personaltraining #fitness #motivation #positivevibes #brickbybrick

𝐋𝐨𝐯𝐞 𝐚 𝐜𝐥𝐮𝐬𝐭𝐞𝐫 𝐬𝐞𝐭 🧨

Unlike traditional sets, cluster sets break a set into sub-sets with intra-sets rest periods.

Instead of 1 set of 6 reps, you can break those 6 reps into two or three. Taking a 15-30sec rest between each cluster.

𝗦𝗼𝗺𝗲 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗲𝘅𝗮𝗺𝗽𝗹𝗲𝘀

Strength focus - Back Squat X 6 reps (2 reps, rest 15s, 2 reps, rest 15s, 2 reps) @ 85% of 1RM.
-
Power focus - Loaded Jumps X 3 reps (1 rep, rest 20s, 1 rep, rest 20s, 1 rep) @ 30% of 1RM.
-
Hypertrophy focus - DB Bench Press X 12 reps (4 reps, rest 10s, 4 reps, rest 10s, 4 reps) @ 70% of 1RM.

𝗥𝗲𝘀𝗲𝗮𝗿𝗰𝗵 (𝗶𝘁 𝘀𝘁𝗮𝗰𝗸𝘀 𝘂𝗽)

Less Fatigue
Tufano et al (2016) compared cluster protocols with a traditional 3x8 session. Participants experienced lower acute fatigue and generated more total power and force during their training session.

Power Output
Morales-Artacho (2018) found that post power phase, the cluster group showed significantly greater improvements in power output across multiple loads compared to the group that did straight sets.

Strength Gains
Oliver et al (2013) compared traditional sets and intra-rest interval sets. They found the intra-rest set group saw greater increases in strength, despite similar volume.

𝗪𝗿𝗮𝗽𝗽𝗶𝗻𝗴 𝗶𝘁 𝘂𝗽

Cluster sets shouldn’t be programmed for beginners. They work very well for main exercises, such as back squats. However, they can be used in many scenarios to help build volume with less fatigue accumulation. If you’re going to use cluster sets, building volume with accumulation blocks is a good idea, but use them when you can to break plateaus.

📸 @sweatcreative_

#conroyperformance #clustersets #training #programmiong #fitness #performance #plateaus #trainsmart #coaching #gains #levelup

𝐋𝐨𝐯𝐞 𝐚 𝐜𝐥𝐮𝐬𝐭𝐞𝐫 𝐬𝐞𝐭 🧨

Unlike traditional sets, cluster sets break a set into sub-sets with intra-sets rest periods.

Instead of 1 set of 6 reps, you can break those 6 reps into two or three. Taking a 15-30sec rest between each cluster.

𝗦𝗼𝗺𝗲 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗲𝘅𝗮𝗺𝗽𝗹𝗲𝘀

Strength focus - Back Squat X 6 reps (2 reps, rest 15s, 2 reps, rest 15s, 2 reps) @ 85% of 1RM.
-
Power focus - Loaded Jumps X 3 reps (1 rep, rest 20s, 1 rep, rest 20s, 1 rep) @ 30% of 1RM.
-
Hypertrophy focus - DB Bench Press X 12 reps (4 reps, rest 10s, 4 reps, rest 10s, 4 reps) @ 70% of 1RM.

𝗥𝗲𝘀𝗲𝗮𝗿𝗰𝗵 (𝗶𝘁 𝘀𝘁𝗮𝗰𝗸𝘀 𝘂𝗽)

Less Fatigue
Tufano et al (2016) compared cluster protocols with a traditional 3x8 session. Participants experienced lower acute fatigue and generated more total power and force during their training session.

Power Output
Morales-Artacho (2018) found that post power phase, the cluster group showed significantly greater improvements in power output across multiple loads compared to the group that did straight sets.

Strength Gains
Oliver et al (2013) compared traditional sets and intra-rest interval sets. They found the intra-rest set group saw greater increases in strength, despite similar volume.

𝗪𝗿𝗮𝗽𝗽𝗶𝗻𝗴 𝗶𝘁 𝘂𝗽

Cluster sets shouldn’t be programmed for beginners. They work very well for main exercises, such as back squats. However, they can be used in many scenarios to help build volume with less fatigue accumulation. If you’re going to use cluster sets, building volume with accumulation blocks is a good idea, but use them when you can to break plateaus.

📸 @sweatcreative_

#conroyperformance #clustersets #training #programmiong #fitness #performance #plateaus #trainsmart #coaching #gains #levelup

Are you taking on a Hyrox in the 2025? If so, then our 𝟭𝟮-𝘄𝗲𝗲𝗸 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝗺𝗲 is the perfect fix to ensure you crush your next race 🚀

We have coached an abundance of clients throughout the year; from those looking to increase strength for the stations, to improving running capacity, and even bouncing back from injury.

Whether you’re a first-timer looking to compete with confidence, or a seasoned athlete looking to PB, this programme will be sure to give you a competitive edge on and off the competition floor.

Our 𝗕𝗘𝗦𝗣𝗢𝗞𝗘 intake is also open to anyone who needs a more individualised approach.

Available now via the link in our BIO 😊

#conroyperformance #hyrox #fitness #programme #levelup #performance #training #coaching #running #coach #trusttheprocess

Are you taking on a Hyrox in the 2025? If so, then our 𝟭𝟮-𝘄𝗲𝗲𝗸 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝗺𝗲 is the perfect fix to ensure you crush your next race 🚀

We have coached an abundance of clients throughout the year; from those looking to increase strength for the stations, to improving running capacity, and even bouncing back from injury.

Whether you’re a first-timer looking to compete with confidence, or a seasoned athlete looking to PB, this programme will be sure to give you a competitive edge on and off the competition floor.

Our 𝗕𝗘𝗦𝗣𝗢𝗞𝗘 intake is also open to anyone who needs a more individualised approach.

Available now via the link in our BIO 😊

#conroyperformance #hyrox #fitness #programme #levelup #performance #training #coaching #running #coach #trusttheprocess

Always encourage a warm-up, however small!

This 10 minute warm-up is perfect to get you firing on all cylinders for your run.

All of the exercises can be done almost anywhere and below are some recommendation for 𝘀𝗲𝘁𝘀/𝗿𝗲𝗽𝘀/𝘁𝗶𝗺𝗲 ⬇️

𝗣𝗥𝗘𝗣 [4 𝘮𝘪𝘯𝘴]
2 Rounds
5 e/s Hip Flexion
5 e/s Hamstring Sweeps
5 e/s Hip External Rotation
10 Calf Raise
—
𝗣𝗥𝗜𝗠𝗘 [5-6 𝘮𝘪𝘯𝘴]
1-2 Rounds
3 e/s Lunge Matrix
5 e/s Hinge Hinge W/Knee Drive
10m Forward/Lateral Pogos
15s e/s Single Leg Hops

then,

2-3 x 200m Stride Outs

The above encapsulates raising the heart rate, increasing muscular temperature, lengthening, activating and potentiating. All of which will always produce superior running in comparison to running cold.

𝘈𝘴 𝘵𝘩𝘦 𝘴𝘢𝘺𝘪𝘯𝘨 𝘨𝘰𝘦𝘴, “𝘉𝘺 𝘧𝘢𝘪𝘭𝘪𝘯𝘨 𝘵𝘰 𝘱𝘳𝘦𝘱𝘢𝘳𝘦, 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘱𝘳𝘦𝘱𝘢𝘳𝘪𝘯𝘨 𝘵𝘰 𝘧𝘢𝘪𝘭”

#conroyperformance #run #running #warmup #training #fitness #injuryfree #performance #trainsmart #ownit

Always encourage a warm-up, however small!

This 10 minute warm-up is perfect to get you firing on all cylinders for your run.

All of the exercises can be done almost anywhere and below are some recommendation for 𝘀𝗲𝘁𝘀/𝗿𝗲𝗽𝘀/𝘁𝗶𝗺𝗲 ⬇️

𝗣𝗥𝗘𝗣 [4 𝘮𝘪𝘯𝘴]
2 Rounds
5 e/s Hip Flexion
5 e/s Hamstring Sweeps
5 e/s Hip External Rotation
10 Calf Raise
—
𝗣𝗥𝗜𝗠𝗘 [5-6 𝘮𝘪𝘯𝘴]
1-2 Rounds
3 e/s Lunge Matrix
5 e/s Hinge Hinge W/Knee Drive
10m Forward/Lateral Pogos
15s e/s Single Leg Hops

then,

2-3 x 200m Stride Outs

The above encapsulates raising the heart rate, increasing muscular temperature, lengthening, activating and potentiating. All of which will always produce superior running in comparison to running cold.

𝘈𝘴 𝘵𝘩𝘦 𝘴𝘢𝘺𝘪𝘯𝘨 𝘨𝘰𝘦𝘴, “𝘉𝘺 𝘧𝘢𝘪𝘭𝘪𝘯𝘨 𝘵𝘰 𝘱𝘳𝘦𝘱𝘢𝘳𝘦, 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘱𝘳𝘦𝘱𝘢𝘳𝘪𝘯𝘨 𝘵𝘰 𝘧𝘢𝘪𝘭”

#conroyperformance #run #running #warmup #training #fitness #injuryfree #performance #trainsmart #ownit

Beyond excited to get this one out there and launch my first 12-week fixed length Hyrox programme 😊

This 12-week periodised programme has been designed for those who want to take their Hyrox performance to the next level!

𝗛𝗲𝗿𝗲’𝘀 𝘄𝗵𝗮𝘁’𝘀 𝗶𝗻𝗰𝗹𝘂𝗱𝗲𝗱:

👉 12 weeks of periodised programming
👉 Customisable training calendar
👉 Performance tracking (KPI’s)
👉 In-app coach access
👉 Media library

𝗔 𝘁𝘆𝗽𝗶𝗰𝗮𝗹 𝘄𝗲𝗲𝗸…

▫️2-3 x Strength sessions
▫️2-3 x Running sessions
▫️1 x Hyrox Specific Conditioning
▫️1 x Active Recovery
▫️Optional Extras

*A bespoke online intake will also be open to anyone with more specific needs.

If you are looking for a competitive finish on race day then this is the programme for you.

Available to buy now via the link in the BIO. The first 10 purchases will get 30% off using code 𝗛𝗬𝗥𝗢𝗫𝟯𝟬𝗢𝗙𝗙. Let’s GO 🤙

#conroyperformance #hyrox #hyroxuk #programme #levelup #performance #coaching #trusttheprocess #ownit

Beyond excited to get this one out there and launch my first 12-week fixed length Hyrox programme 😊

This 12-week periodised programme has been designed for those who want to take their Hyrox performance to the next level!

𝗛𝗲𝗿𝗲’𝘀 𝘄𝗵𝗮𝘁’𝘀 𝗶𝗻𝗰𝗹𝘂𝗱𝗲𝗱:

👉 12 weeks of periodised programming
👉 Customisable training calendar
👉 Performance tracking (KPI’s)
👉 In-app coach access
👉 Media library

𝗔 𝘁𝘆𝗽𝗶𝗰𝗮𝗹 𝘄𝗲𝗲𝗸…

▫️2-3 x Strength sessions
▫️2-3 x Running sessions
▫️1 x Hyrox Specific Conditioning
▫️1 x Active Recovery
▫️Optional Extras

*A bespoke online intake will also be open to anyone with more specific needs.

If you are looking for a competitive finish on race day then this is the programme for you.

Available to buy now via the link in the BIO. The first 10 purchases will get 30% off using code 𝗛𝗬𝗥𝗢𝗫𝟯𝟬𝗢𝗙𝗙. Let’s GO 🤙

#conroyperformance #hyrox #hyroxuk #programme #levelup #performance #coaching #trusttheprocess #ownit

Hyrox 𝗟𝗢𝗡𝗗𝗢𝗡 starts tomorrow and here are our top tips to ensure you run your best race 🏃🏻💨

👉 𝗣𝗹𝗮𝗻 𝘆𝗼𝘂𝗿 𝗿𝗮𝗰𝗲 - whatever you do, don’t rock up not having looked at the race map, station order, bag drop, etc. Do your homework. Get this right, and it will be a massive time saver before your race and will set you up mentally to have fewer things to think about.

👉 𝗙𝘂𝗲𝗹/𝗛𝘆𝗱𝗿𝗮𝘁𝗶𝗼𝗻 - this includes the day before your race. Ensure that you eat plenty of carbohydrates to make sure your glycogen stores are topped up. Liquid carbohydrates nearer your race and easy on fibre. Hydration is key, getting in electrolytes and sodium is key. Fueling during your race could also be instrumental if your race goes over the hour mark (dependant on individual). Caffeine and caffeine gum are also handy before racing.

👉 𝗪𝗮𝗿𝗺 𝘂𝗽 𝗽𝗿𝗼𝗽𝗲𝗿𝗹𝘆 - 𝗬𝗢𝗨 need to make sure that you have at least 45 minutes before your wave for this. A solid warm up can make a huge difference in your race. Make sure that the heart rate gradually increases with the intent of getting the body/mind ready for what is to come ahead.

👉 𝗥𝘂𝗻 𝘆𝗼𝘂𝗿 𝗿𝗮𝗰𝗲 - you should know how you are going to execute your race from the feedback in training. Stick to pacing that you feel is realistic. There’s no point hoping that you are going to run 4 min/km when it hasn’t happened in training. If it’s doubles make sure you both know who’s doing what. Use past Hyrox performances to help navigate this.

🧠 Lastly, it’s important to switch off from distractions sometime before your race. Good luck to all those taking on Excel this weekend…LFG 🚀

#conroyperformance #hyrox #raceday #tips #training #levelup #performance #coach #trusttheprocess #sendit

Hyrox 𝗟𝗢𝗡𝗗𝗢𝗡 starts tomorrow and here are our top tips to ensure you run your best race 🏃🏻💨

👉 𝗣𝗹𝗮𝗻 𝘆𝗼𝘂𝗿 𝗿𝗮𝗰𝗲 - whatever you do, don’t rock up not having looked at the race map, station order, bag drop, etc. Do your homework. Get this right, and it will be a massive time saver before your race and will set you up mentally to have fewer things to think about.

👉 𝗙𝘂𝗲𝗹/𝗛𝘆𝗱𝗿𝗮𝘁𝗶𝗼𝗻 - this includes the day before your race. Ensure that you eat plenty of carbohydrates to make sure your glycogen stores are topped up. Liquid carbohydrates nearer your race and easy on fibre. Hydration is key, getting in electrolytes and sodium is key. Fueling during your race could also be instrumental if your race goes over the hour mark (dependant on individual). Caffeine and caffeine gum are also handy before racing.

👉 𝗪𝗮𝗿𝗺 𝘂𝗽 𝗽𝗿𝗼𝗽𝗲𝗿𝗹𝘆 - 𝗬𝗢𝗨 need to make sure that you have at least 45 minutes before your wave for this. A solid warm up can make a huge difference in your race. Make sure that the heart rate gradually increases with the intent of getting the body/mind ready for what is to come ahead.

👉 𝗥𝘂𝗻 𝘆𝗼𝘂𝗿 𝗿𝗮𝗰𝗲 - you should know how you are going to execute your race from the feedback in training. Stick to pacing that you feel is realistic. There’s no point hoping that you are going to run 4 min/km when it hasn’t happened in training. If it’s doubles make sure you both know who’s doing what. Use past Hyrox performances to help navigate this.

🧠 Lastly, it’s important to switch off from distractions sometime before your race. Good luck to all those taking on Excel this weekend…LFG 🚀

#conroyperformance #hyrox #raceday #tips #training #levelup #performance #coach #trusttheprocess #sendit

𝐃𝐨𝐦𝐢𝐧𝐚𝐭𝐞 𝐭𝐡𝐞 𝐬𝐥𝐞𝐝 𝐩𝐮𝐥𝐥 💪

This is a station that can make or break your race. Therefore, it’s essential that you dial in your tekkers for this station.

I recommend sticking to one in your race but having a plan B if it doesn’t go the way you want it on the day.

Regardless, you don’t want it to cost you time where you may have to make up elsewhere.

𝗢𝗽𝘁𝗶𝗼𝗻𝘀…

1️⃣ 𝙃𝙖𝙣𝙙 𝙊𝙫𝙚𝙧 𝙃𝙖𝙣𝙙 - you’ll still be using a whole-body approach but driving hard with the arm. I like to set up slightly wider with feet as it gives more room for the rope.

2️⃣ 𝙃𝙞𝙥 𝘿𝙧𝙞𝙫𝙚 - this is where you’ll take advantage of those hips to gain some momentum on the rope to move the sled. High levels of tension on the rope are needed for this to be efficient.

3️⃣ 𝙏𝙝𝙚 𝘿𝙧𝙖𝙜 - a popular option, especially when fatigue kicks in. The quads and posterior chain will be challenged. This is certainly one that should be trained under compromised running scenarios.

Lastly, There are a large number of exercises that crossover with the rope pull and the options above, so use them. Don’t just carry out the rope pull as an exercise in itself.

📸 @sweatcreative_

#conroyperformance #hyrox #ropepull #training #levelup #performance #coach #technique #raceready #trainsmart

𝐃𝐨𝐦𝐢𝐧𝐚𝐭𝐞 𝐭𝐡𝐞 𝐬𝐥𝐞𝐝 𝐩𝐮𝐥𝐥 💪

This is a station that can make or break your race. Therefore, it’s essential that you dial in your tekkers for this station.

I recommend sticking to one in your race but having a plan B if it doesn’t go the way you want it on the day.

Regardless, you don’t want it to cost you time where you may have to make up elsewhere.

𝗢𝗽𝘁𝗶𝗼𝗻𝘀…

1️⃣ 𝙃𝙖𝙣𝙙 𝙊𝙫𝙚𝙧 𝙃𝙖𝙣𝙙 - you’ll still be using a whole-body approach but driving hard with the arm. I like to set up slightly wider with feet as it gives more room for the rope.

2️⃣ 𝙃𝙞𝙥 𝘿𝙧𝙞𝙫𝙚 - this is where you’ll take advantage of those hips to gain some momentum on the rope to move the sled. High levels of tension on the rope are needed for this to be efficient.

3️⃣ 𝙏𝙝𝙚 𝘿𝙧𝙖𝙜 - a popular option, especially when fatigue kicks in. The quads and posterior chain will be challenged. This is certainly one that should be trained under compromised running scenarios.

Lastly, There are a large number of exercises that crossover with the rope pull and the options above, so use them. Don’t just carry out the rope pull as an exercise in itself.

📸 @sweatcreative_

#conroyperformance #hyrox #ropepull #training #levelup #performance #coach #technique #raceready #trainsmart

⚡️𝗛𝗬𝗥𝗢𝗫 𝗪𝗢𝗥𝗞𝗢𝗨𝗧 ⚡️

This is targeted for those taking on London next week. Session details ⬇️

Mobs/Prime + Stride Outs [10 𝘮𝘪𝘯𝘴]

2k Run @ race pace
80m Burpee Broad Jump
2k Run @ race pace
100m Walking Lunge @ category weight
2k Run @ race pace
1000m Row @ race pace
2k Run @ race pace
100 Wall Ball @ category weight

If time spin out the legs on a C2 Bike [5-10 𝘮𝘪𝘯𝘴]

This can be tackled in both individual and double formats.

🎯 Ideally, you want to hold onto your race pace, for example, 4.15/km, for as much of the workout as possible. For those that want to send it negative splits or a strong finish are options.

⌚️For some, the row could get uncomfortable. Adding 15-20s can make it a more realistic time frame.

🫀Heart rate zones = high percentage of zone 4/zone 5 for sure!

𝗗𝗼𝗻’𝘁 𝗹𝗲𝗮𝘃𝗲 𝗮𝗻𝘆 𝗿𝗲𝗴𝗿𝗲𝘁𝘀 𝗼𝗻 𝘁𝗵𝗲 𝗱𝗮𝘆 😅

#conroyperformance #hyrox #training #running #compromised #noregrets #sendit

⚡️𝗛𝗬𝗥𝗢𝗫 𝗪𝗢𝗥𝗞𝗢𝗨𝗧 ⚡️

This is targeted for those taking on London next week. Session details ⬇️

Mobs/Prime + Stride Outs [10 𝘮𝘪𝘯𝘴]

2k Run @ race pace
80m Burpee Broad Jump
2k Run @ race pace
100m Walking Lunge @ category weight
2k Run @ race pace
1000m Row @ race pace
2k Run @ race pace
100 Wall Ball @ category weight

If time spin out the legs on a C2 Bike [5-10 𝘮𝘪𝘯𝘴]

This can be tackled in both individual and double formats.

🎯 Ideally, you want to hold onto your race pace, for example, 4.15/km, for as much of the workout as possible. For those that want to send it negative splits or a strong finish are options.

⌚️For some, the row could get uncomfortable. Adding 15-20s can make it a more realistic time frame.

🫀Heart rate zones = high percentage of zone 4/zone 5 for sure!

𝗗𝗼𝗻’𝘁 𝗹𝗲𝗮𝘃𝗲 𝗮𝗻𝘆 𝗿𝗲𝗴𝗿𝗲𝘁𝘀 𝗼𝗻 𝘁𝗵𝗲 𝗱𝗮𝘆 😅

#conroyperformance #hyrox #training #running #compromised #noregrets #sendit

𝐖𝐚𝐥𝐥 𝐖𝐚𝐥𝐤 𝐄𝐟𝐟𝐢𝐜𝐢𝐞𝐧𝐜𝐲 - 𝐩𝐚𝐫𝐭 𝟐 🔨

In part 2 of the wall walk we look at the the traditional step vs. the jump. The goal is still to move fast and rest in an unloaded or detention position.

Key takeaways…

👉 𝗧𝗿𝗮𝗱𝗶𝘁𝗶𝗼𝗻𝗮𝗹 𝗦𝘁𝗲𝗽 - although a little slower in nature and can be used more under fatigue. It’s a solid option for those learning the wall walk.

👉 𝗧𝗵𝗲 𝗝𝘂𝗺𝗽 - both feet should make contact with the wall simultaneously. Try to keep the jump off the floor lower to help with this. This can help speed up the wall walk and get reps in quickly.

Depending on the constraints of a particular workouts, having the ability to choose options of carrying out a skill is highly desirable.

Therefore, unlocking ways in which you can do this once you’ve learnt the basics is a great way of being able to slow things down and speed them up.

Coach Den ✌️

@sweatcreative_

#conroyperformance #gymnastcis #crossfit #wallwalk #fitness #training #performance #coaching #levelup #tips

𝐖𝐚𝐥𝐥 𝐖𝐚𝐥𝐤 𝐄𝐟𝐟𝐢𝐜𝐢𝐞𝐧𝐜𝐲 - 𝐩𝐚𝐫𝐭 𝟐 🔨

In part 2 of the wall walk we look at the the traditional step vs. the jump. The goal is still to move fast and rest in an unloaded or detention position.

Key takeaways…

👉 𝗧𝗿𝗮𝗱𝗶𝘁𝗶𝗼𝗻𝗮𝗹 𝗦𝘁𝗲𝗽 - although a little slower in nature and can be used more under fatigue. It’s a solid option for those learning the wall walk.

👉 𝗧𝗵𝗲 𝗝𝘂𝗺𝗽 - both feet should make contact with the wall simultaneously. Try to keep the jump off the floor lower to help with this. This can help speed up the wall walk and get reps in quickly.

Depending on the constraints of a particular workouts, having the ability to choose options of carrying out a skill is highly desirable.

Therefore, unlocking ways in which you can do this once you’ve learnt the basics is a great way of being able to slow things down and speed them up.

Coach Den ✌️

@sweatcreative_

#conroyperformance #gymnastcis #crossfit #wallwalk #fitness #training #performance #coaching #levelup #tips

1-1 𝗜𝗻-𝗣𝗲𝗿𝘀𝗼𝗻 𝗥𝗲𝗵𝗮𝗯𝗶𝗹𝗶𝘁𝗮𝘁𝗶𝗼𝗻 Coaching Experience 🔊

Here’s another one of our client’s amazing journeys

Jess initially came to me in a pretty bad way post-disc herniation. She was riding a wave with bouts of intense pain to being semi okay again.

I’ve helped strip everything back to basics and given her a greater understanding of managing her symptoms. Jess has come on leaps and bounds and is now at a point where she is more resilient due to her rehab.

A great example of a client who has trusted the process, been patient along the way and diligent in working on qualities that have led to her success.

𝗔𝘄𝗲𝘀𝗼𝗺𝗲 𝗷𝗼𝗯 𝗮𝗻𝗱 𝘁𝗵𝗮𝗻𝗸 𝘆𝗼𝘂 𝗝𝗲𝘀𝘀 😊

📸 @sweatcreative_

#conroyperformance #inperson #coaching #crossfit #rehabilitation #injuryfree #trainsmart #performance #training #trusttheprocess #fitness #personaltraining #motivation #positivevibes #strongwomen

1-1 𝗜𝗻-𝗣𝗲𝗿𝘀𝗼𝗻 𝗥𝗲𝗵𝗮𝗯𝗶𝗹𝗶𝘁𝗮𝘁𝗶𝗼𝗻 Coaching Experience 🔊

Here’s another one of our client’s amazing journeys

Jess initially came to me in a pretty bad way post-disc herniation. She was riding a wave with bouts of intense pain to being semi okay again.

I’ve helped strip everything back to basics and given her a greater understanding of managing her symptoms. Jess has come on leaps and bounds and is now at a point where she is more resilient due to her rehab.

A great example of a client who has trusted the process, been patient along the way and diligent in working on qualities that have led to her success.

𝗔𝘄𝗲𝘀𝗼𝗺𝗲 𝗷𝗼𝗯 𝗮𝗻𝗱 𝘁𝗵𝗮𝗻𝗸 𝘆𝗼𝘂 𝗝𝗲𝘀𝘀 😊

📸 @sweatcreative_

#conroyperformance #inperson #coaching #crossfit #rehabilitation #injuryfree #trainsmart #performance #training #trusttheprocess #fitness #personaltraining #motivation #positivevibes #strongwomen

𝐇𝐲𝐫𝐨𝐱 𝐖𝐨𝐫𝐤𝐬𝐡𝐨𝐩 ✅

Really enjoyed tag teaming this workshop with @nutrition.for.energy 🤝

Together we covered key characteristics of Hyrox performance, building a 12-16 week plan, nutrition leading up to a race, race day nutrition and a session focused on compromised running.

Thank you to those who attended and the slides will be in your inboxes soon. Hopefully more in the pipeline 🤞

#conroyperformance #hyrox #training #performance #nutrition #workshop #running #education #fitness #coaching

𝐇𝐲𝐫𝐨𝐱 𝐖𝐨𝐫𝐤𝐬𝐡𝐨𝐩 ✅

Really enjoyed tag teaming this workshop with @nutrition.for.energy 🤝

Together we covered key characteristics of Hyrox performance, building a 12-16 week plan, nutrition leading up to a race, race day nutrition and a session focused on compromised running.

Thank you to those who attended and the slides will be in your inboxes soon. Hopefully more in the pipeline 🤞

#conroyperformance #hyrox #training #performance #nutrition #workshop #running #education #fitness #coaching

𝐇𝐨𝐰 𝐦𝐚𝐧𝐲 𝐬𝐢𝐦𝐮𝐥𝐚𝐭𝐢𝐨𝐧𝐬 𝐬𝐡𝐨𝐮𝐥𝐝 𝐲𝐨𝐮 𝐝𝐨 𝐛𝐞𝐟𝐨𝐫𝐞 𝐭𝐡𝐞 𝐫𝐞𝐚𝐥 𝐭𝐡𝐢𝐧𝐠?

For me and those I coach, there’s a common theme…two camps: those that are new to Hyrox, and the aim is to complete it with the focus not on time. The other camp is those that have raced before and are looking to set a new race PB.

With the above in mind and the assumption that those in the camp have raced before, we can assume that they probably have a bigger training age or more experience with the preparation leading up to a race.

Our recommendation and what we have programmed in our 12-week programme (releasing soon) are 1 full simulation for those who are less experienced and 2 for those who are accustomed to the demands in a pre-comp phase of training.

𝗪𝗵𝘆? Well…there comes a point when you overreach in training, which is what we want before competition. Well-rounded training will consider this with a taper to ensure compensation. On the other hand, with a smaller training age, overtraining is easily done.

𝗪𝗵𝗲𝗻? Less experienced = ~ 10 days before the race, more experienced = ~ 7 & 14 days before a race. These are just rough timelines but can be adjusted to fit individual needs.

The bottom line is you need to simulate how you want to execute your race on the day, and this needs to be done a few weeks out. Timing is key. This will also give you an indication of weaknesses that need tweaks.

Coach Den ✌️

#conroyperformance #hyrox #simulation #training #raceready #levelup #beready #performance #coach #trusttheprocess

𝐇𝐨𝐰 𝐦𝐚𝐧𝐲 𝐬𝐢𝐦𝐮𝐥𝐚𝐭𝐢𝐨𝐧𝐬 𝐬𝐡𝐨𝐮𝐥𝐝 𝐲𝐨𝐮 𝐝𝐨 𝐛𝐞𝐟𝐨𝐫𝐞 𝐭𝐡𝐞 𝐫𝐞𝐚𝐥 𝐭𝐡𝐢𝐧𝐠?

For me and those I coach, there’s a common theme…two camps: those that are new to Hyrox, and the aim is to complete it with the focus not on time. The other camp is those that have raced before and are looking to set a new race PB.

With the above in mind and the assumption that those in the camp have raced before, we can assume that they probably have a bigger training age or more experience with the preparation leading up to a race.

Our recommendation and what we have programmed in our 12-week programme (releasing soon) are 1 full simulation for those who are less experienced and 2 for those who are accustomed to the demands in a pre-comp phase of training.

𝗪𝗵𝘆? Well…there comes a point when you overreach in training, which is what we want before competition. Well-rounded training will consider this with a taper to ensure compensation. On the other hand, with a smaller training age, overtraining is easily done.

𝗪𝗵𝗲𝗻? Less experienced = ~ 10 days before the race, more experienced = ~ 7 & 14 days before a race. These are just rough timelines but can be adjusted to fit individual needs.

The bottom line is you need to simulate how you want to execute your race on the day, and this needs to be done a few weeks out. Timing is key. This will also give you an indication of weaknesses that need tweaks.

Coach Den ✌️

#conroyperformance #hyrox #simulation #training #raceready #levelup #beready #performance #coach #trusttheprocess

𝙇𝙚𝙩𝙩𝙞𝙣𝙜 𝙤𝙪𝙧 𝙘𝙡𝙞𝙚𝙣𝙩𝙨 𝙙𝙤 𝙩𝙝𝙚 𝙩𝙖𝙡𝙠𝙞𝙣𝙜...

Both in-person and online clients killing it and it’s great to be getting feedback like this.

Our motto is not only to better you in and out of the gym, but to understand each individual that we work with at a deeper level and build a solid coaching relationship.

𝘛𝘩𝘢𝘯𝘬 𝘺𝘰𝘶 🙏

#conroyperformance #review #online #performance #rehabilitation #training #trusttheprocess #coaching #winning #positivevibes #holdthestandard

𝙇𝙚𝙩𝙩𝙞𝙣𝙜 𝙤𝙪𝙧 𝙘𝙡𝙞𝙚𝙣𝙩𝙨 𝙙𝙤 𝙩𝙝𝙚 𝙩𝙖𝙡𝙠𝙞𝙣𝙜...

Both in-person and online clients killing it and it’s great to be getting feedback like this.

Our motto is not only to better you in and out of the gym, but to understand each individual that we work with at a deeper level and build a solid coaching relationship.

𝘛𝘩𝘢𝘯𝘬 𝘺𝘰𝘶 🙏

#conroyperformance #review #online #performance #rehabilitation #training #trusttheprocess #coaching #winning #positivevibes #holdthestandard

🚨 𝐇𝐲𝐫𝐨𝐱 𝐖𝐨𝐫𝐤𝐬𝐡𝐨𝐩 🚨

Don’t leave your Hyrox performance up to chance!

Join us for a 𝙁𝙍𝙀𝙀 protein hot chocolate and let us educate you on how to get the most out of your training and nutrition for your next Hyrox race.

Whether you’re a first timer looking to compete with confidence or a seasoned athlete looking to crush your next race, this workshop will provide many insights to help you get the edge.

𝐋𝐨𝐜𝐚𝐭𝐢𝐨𝐧: We Train Harpenden
𝐃𝐚𝐭𝐞/𝐓𝐢𝐦𝐞: Sunday 3rd November 2024, 10:00-12:00

The schedule for the morning…

▪️Arrivals and a protein hot chocolate
▫️Introductions
▪️ Training for performance presentation from Dennis
▫️ Nutrition presentation from James
▪️ Short break/transition to downstairs
▫️ Fun Hyrox inspired workout
▪️ Goodies to take away
▫️ Q&A

Secure your spot now by following the link in the 𝐁𝐈𝐎 😊

#conroyperformance #hyrox #performance #nutrition #training #workshop #education #fitness #levelup

🚨 𝐇𝐲𝐫𝐨𝐱 𝐖𝐨𝐫𝐤𝐬𝐡𝐨𝐩 🚨

Don’t leave your Hyrox performance up to chance!

Join us for a 𝙁𝙍𝙀𝙀 protein hot chocolate and let us educate you on how to get the most out of your training and nutrition for your next Hyrox race.

Whether you’re a first timer looking to compete with confidence or a seasoned athlete looking to crush your next race, this workshop will provide many insights to help you get the edge.

𝐋𝐨𝐜𝐚𝐭𝐢𝐨𝐧: We Train Harpenden
𝐃𝐚𝐭𝐞/𝐓𝐢𝐦𝐞: Sunday 3rd November 2024, 10:00-12:00

The schedule for the morning…

▪️Arrivals and a protein hot chocolate
▫️Introductions
▪️ Training for performance presentation from Dennis
▫️ Nutrition presentation from James
▪️ Short break/transition to downstairs
▫️ Fun Hyrox inspired workout
▪️ Goodies to take away
▫️ Q&A

Secure your spot now by following the link in the 𝐁𝐈𝐎 😊

#conroyperformance #hyrox #performance #nutrition #training #workshop #education #fitness #levelup

I am excited to announce that @conroy_performance will be launching a new Hyrox programme next month 🔜

Whether you’re a first timer looking to complete with confidence, or a seasoned athlete looking to crush your next race, this programme will have you covered.

The 12-week periodised programme has been developed to help you reach ultimate performance for race day.

A bespoke intake will also be open to anyone with more specific needs. This programme will be yours to keep and repeat*.

FREE week of training available on 𝟎𝟒.𝟏𝟏.𝟐𝟒 🚀

📸 @_amyflood_

#conroyperformance #hyrox #raceready #levelup #performance #coaching

I am excited to announce that @conroy_performance will be launching a new Hyrox programme next month 🔜

Whether you’re a first timer looking to complete with confidence, or a seasoned athlete looking to crush your next race, this programme will have you covered.

The 12-week periodised programme has been developed to help you reach ultimate performance for race day.

A bespoke intake will also be open to anyone with more specific needs. This programme will be yours to keep and repeat*.

FREE week of training available on 𝟎𝟒.𝟏𝟏.𝟐𝟒 🚀

📸 @_amyflood_

#conroyperformance #hyrox #raceready #levelup #performance #coaching

Wall Walk Efficiency 🔨

The goal of this movement should be to move quickly and rest in an unloaded or detensioned position.

More details on how to get you there are below…

👉 𝗦𝘁𝗮𝘆𝗶𝗻𝗴 𝗵𝗼𝗹𝗹𝗼𝘄 - in any inverted work control of the lumbopelvic area is paramount. Get this right first.

👉 𝗪𝗲𝗶𝗴𝗵𝘁 𝘀𝗵𝗶𝗳𝘁 - this should take place at the hips and helps to tax the shoulders less to and from the wall.

👉 𝗟𝗲𝘀𝘀 𝘀𝘁𝗲𝗽𝘀 (𝗵𝗮𝗻𝗱𝘀) - coaching this either to the wall or from the wall can help break down what less steps feels like.

👉 𝗦𝗽𝗲𝗲𝗱 - faster steps and hands allow you to complete reps quickly with less time under tension.

Another element that hasn’t been mentioned is breathing. This is important from the outset and should be coached when things get ugly, especially under fatigue 😊

Stay tuned for more tips to level up your wall walk even more in part 2 🔜

#conroyperformance #gymnastcis #crossfit #wallwalk #fitness #training #performance #coaching #levelup #tips

Wall Walk Efficiency 🔨

The goal of this movement should be to move quickly and rest in an unloaded or detensioned position.

More details on how to get you there are below…

👉 𝗦𝘁𝗮𝘆𝗶𝗻𝗴 𝗵𝗼𝗹𝗹𝗼𝘄 - in any inverted work control of the lumbopelvic area is paramount. Get this right first.

👉 𝗪𝗲𝗶𝗴𝗵𝘁 𝘀𝗵𝗶𝗳𝘁 - this should take place at the hips and helps to tax the shoulders less to and from the wall.

👉 𝗟𝗲𝘀𝘀 𝘀𝘁𝗲𝗽𝘀 (𝗵𝗮𝗻𝗱𝘀) - coaching this either to the wall or from the wall can help break down what less steps feels like.

👉 𝗦𝗽𝗲𝗲𝗱 - faster steps and hands allow you to complete reps quickly with less time under tension.

Another element that hasn’t been mentioned is breathing. This is important from the outset and should be coached when things get ugly, especially under fatigue 😊

Stay tuned for more tips to level up your wall walk even more in part 2 🔜

#conroyperformance #gymnastcis #crossfit #wallwalk #fitness #training #performance #coaching #levelup #tips

Completed it mate 👏

I am very happy for my in-person client @jackcc96 on completing the coast to coast in the scottish highlands.

Jack first reached out to us post hip CAM/labrum surgery and we’ve helped him with his rehab in the lead up to this event.

In his words…

“𝘵𝘩𝘢𝘯𝘬 𝘺𝘰𝘶 𝘷𝘦𝘳𝘺 𝘮𝘶𝘤𝘩 𝘧𝘰𝘳 𝘺𝘰𝘶𝘳 𝘩𝘦𝘭𝘱 𝘰𝘷𝘦𝘳 𝘵𝘩𝘦 𝘭𝘢𝘴𝘵 6 𝘮𝘰𝘯𝘵𝘩𝘴. 𝘐𝘵’𝘴 𝘣𝘦𝘦𝘯 𝘶𝘯𝘳𝘦𝘢𝘭 𝘵𝘰 𝘤𝘰𝘮𝘦 𝘣𝘢𝘤𝘬 𝘧𝘳𝘰𝘮 𝘴𝘶𝘳𝘨𝘦𝘳𝘺 𝘵𝘰 𝘤𝘰𝘮𝘱𝘭𝘦𝘵𝘦 𝘵𝘩𝘪𝘴 𝘳𝘢𝘤𝘦.”

Congratulations Jack, well-deserved 🏆

#conroyperformance #coasttocoast #scotland #highlands #coaching #rehabilitation #trusttheprocess

Completed it mate 👏

I am very happy for my in-person client @jackcc96 on completing the coast to coast in the scottish highlands.

Jack first reached out to us post hip CAM/labrum surgery and we’ve helped him with his rehab in the lead up to this event.

In his words…

“𝘵𝘩𝘢𝘯𝘬 𝘺𝘰𝘶 𝘷𝘦𝘳𝘺 𝘮𝘶𝘤𝘩 𝘧𝘰𝘳 𝘺𝘰𝘶𝘳 𝘩𝘦𝘭𝘱 𝘰𝘷𝘦𝘳 𝘵𝘩𝘦 𝘭𝘢𝘴𝘵 6 𝘮𝘰𝘯𝘵𝘩𝘴. 𝘐𝘵’𝘴 𝘣𝘦𝘦𝘯 𝘶𝘯𝘳𝘦𝘢𝘭 𝘵𝘰 𝘤𝘰𝘮𝘦 𝘣𝘢𝘤𝘬 𝘧𝘳𝘰𝘮 𝘴𝘶𝘳𝘨𝘦𝘳𝘺 𝘵𝘰 𝘤𝘰𝘮𝘱𝘭𝘦𝘵𝘦 𝘵𝘩𝘪𝘴 𝘳𝘢𝘤𝘦.”

Congratulations Jack, well-deserved 🏆

#conroyperformance #coasttocoast #scotland #highlands #coaching #rehabilitation #trusttheprocess

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