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WHAT MAKES CONROY PERFORMANCE 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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FAQs
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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
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![One from our fixed-length Hyrox programme ๐ฆ
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 โฌ๏ธ
๐ฃ๐ฅ๐๐ฃ [AMRAP ๐ฒ-๐ด ๐บ๐ถ๐ป๐]
200m Run
12 Wall Ball
10 Burpee
20m Farmers Carry @ category weight
then,
๐๐ข๐ฅ ๐ง๐๐ ๐:
Buy in - 1k Row
intoโฆ
1000m Run
50 Walking Sandbag Lunges @ ๐ค๐ข๐ต๐ฆ๐จ๐ฐ๐ณ๐บ ๐ธ๐ฆ๐ช๐จ๐ฉ๐ต
800m Run
40 American KB Swings @ 24/16๐ฌ๐จ
600m Run
30 Wall ball @ ๐ค๐ข๐ต๐ฆ๐จ๐ฐ๐ณ๐บ ๐ธ๐ฆ๐ช๐จ๐ฉ๐ต
400m Run
20 Burpee Board Jumps
200m Run
10 20m Length Farmers Carry @ ๐ค๐ข๐ต๐ฆ๐จ๐ฐ๐ณ๐บ ๐ธ๐ฆ๐ช๐จ๐ฉ๐ต
intoโฆ
Buy out - 1k Row
๐ 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. Youโll definitely see a high % of threshold on this one.
#conroyperformance #hyrox #workout #running #conditioning #endurance #training #fitness #bigsweat #trusttheprocess #leavenoregrets](https://scontent-iad3-1.cdninstagram.com/v/t51.75761-15/472517951_18481021381034875_7110422712330940091_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=101&ccb=1-7&_nc_sid=18de74&_nc_ohc=cw_3epCMGHUQ7kNvwEtzec0&_nc_oc=AdkFl8qCj-cWQj3dG4kUajCxmvEhjNxw5RGWsvud8nYKuDcfbL0BnzcAAStzswddRkk&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=v_AnvmmF40q4JS_YXgX9_w&oh=00_AfOKd0kQy4EjGxq9Dn3MfV8uqNMRZyL01_oaB8j9_FQtoQ&oe=684A133D)
![Give this ERG workout a try. If you are looking to blow away the cobwebs post-Christmas indulgence, then this EMOM is perfect ๐
This one has plenty of levels depending on your ability and is aimed at sustaining output for 40 minutes across all three Ergs.
๐ฃ๐ฅ๐๐ฃ [๐ฒ-๐ด ๐บ๐ถ๐ป๐]
3 mins Erg of choice + General Mobility
intoโฆ
2 rounds:
10 Ring Row
8 e/s Cossack Squat
20s Hollow Bar Hang
then,
๐๐ ๐ข๐ ๐ฐ๐ฌ
Min 1 - Ski
Min 2 - Bike
Min 3 - Row
Min 4 - Rest
๐๐ฒ๐๐ฒ๐น/๐๐ฎ๐น๐ผ๐ฟ๐ถ๐ฒ๐ (๐ /๐)
L1 - 15/12
L2 - 17/14
L3 - 19-20/16-17
๐ฏ 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 donโt go out too hot.
โ๏ธI 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.
๐ซHeart rate zones = lots of threshold.
๐ง๐ฟ๐ ๐๐ผ ๐บ๐ฎ๐ธ๐ฒ ๐๐๐ฟ๐ฒ ๐๐ต๐ฒ ๐๐ต๐ฒ๐ฒ๐น๐ ๐ฑ๐ผ๐ปโ๐ ๐ณ๐ฎ๐น๐น ๐ผ๐ณ๐ณ ๐๐ถ๐๐ต ๐๐ต๐ถ๐ ๐ผ๐ป๐ฒ!
#conroyperformance #crossfit #ergs #flushout #conditioning #endurance #training #fitness #bigsweat #digdeep #trusttheprocess](https://scontent-iad3-2.cdninstagram.com/v/t51.75761-15/471861569_18478260784034875_6946482854914086832_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=105&ccb=1-7&_nc_sid=18de74&_nc_ohc=fjClcVr01qgQ7kNvwG7tMij&_nc_oc=AdkUttjVJceXyqLhFYLJC4tqe0b-VoBtsf0yT1dAZL1b9M-_0KOSH7en4rgpuJPRWGY&_nc_zt=23&_nc_ht=scontent-iad3-2.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=v_AnvmmF40q4JS_YXgX9_w&oh=00_AfN7jXETXHfaklETGEHcfVg9jAu8ojJgrjGp8nrObmjYmg&oe=684A112E)
![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 ๐๐ฒ๐๐/๐ฟ๐ฒ๐ฝ๐/๐๐ถ๐บ๐ฒ โฌ๏ธ
๐ฃ๐ฅ๐๐ฃ [4 ๐ฎ๐ช๐ฏ๐ด]
2 Rounds
5 e/s Hip Flexion
5 e/s Hamstring Sweeps
5 e/s Hip External Rotation
10 Calf Raise
โ
๐ฃ๐ฅ๐๐ ๐ [5-6 ๐ฎ๐ช๐ฏ๐ด]
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.
๐๐ด ๐ต๐ฉ๐ฆ ๐ด๐ข๐บ๐ช๐ฏ๐จ ๐จ๐ฐ๐ฆ๐ด, โ๐๐บ ๐ง๐ข๐ช๐ญ๐ช๐ฏ๐จ ๐ต๐ฐ ๐ฑ๐ณ๐ฆ๐ฑ๐ข๐ณ๐ฆ, ๐บ๐ฐ๐ถ ๐ข๐ณ๐ฆ ๐ฑ๐ณ๐ฆ๐ฑ๐ข๐ณ๐ช๐ฏ๐จ ๐ต๐ฐ ๐ง๐ข๐ช๐ญโ
#conroyperformance #run #running #warmup #training #fitness #injuryfree #performance #trainsmart #ownit](https://scontent-iad3-1.cdninstagram.com/v/t51.75761-15/469649256_18474956353034875_2573279793569574246_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=101&ccb=1-7&_nc_sid=18de74&_nc_ohc=bzFTpKYEqu8Q7kNvwFafhHi&_nc_oc=Adn8lCJjYFj-pcb2R-vRkg6xQbzcVH7mmd4w9n4hLaPXKtkQlyGpelTM-uv-lE1QHCY&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=v_AnvmmF40q4JS_YXgX9_w&oh=00_AfMexRtqUbGo1FGtwSti9CZ_ztpELbR8ZJDNcfd4rSC4VQ&oe=684A073E)
![โก๏ธ๐๐ฌ๐ฅ๐ข๐ซ ๐ช๐ข๐ฅ๐๐ข๐จ๐ง โก๏ธ
This is targeted for those taking on London next week. Session details โฌ๏ธ
Mobs/Prime + Stride Outs [10 ๐ฎ๐ช๐ฏ๐ด]
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 ๐ฎ๐ช๐ฏ๐ด]
This can be tackled in both individual and double formats.
๐ฏ 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.
โ๏ธFor some, the row could get uncomfortable. Adding 15-20s can make it a more realistic time frame.
๐ซHeart rate zones = high percentage of zone 4/zone 5 for sure!
๐๐ผ๐ปโ๐ ๐น๐ฒ๐ฎ๐๐ฒ ๐ฎ๐ป๐ ๐ฟ๐ฒ๐ด๐ฟ๐ฒ๐๐ ๐ผ๐ป ๐๐ต๐ฒ ๐ฑ๐ฎ๐ ๐
#conroyperformance #hyrox #training #running #compromised #noregrets #sendit](https://scontent-iad3-1.cdninstagram.com/v/t51.75761-15/468033732_18471375055034875_8052823289103243414_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=107&ccb=1-7&_nc_sid=18de74&_nc_ohc=pinkl9ifyCkQ7kNvwF64Pou&_nc_oc=AdnsKsdh03RofaOPy26aTfPrQD_6Ed_RUBlJhbH0XU5wJUjiJBdh2cNBaQbqVSp46vk&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=v_AnvmmF40q4JS_YXgX9_w&oh=00_AfPSk-mWB2tlGgyDVbcmzxqvPHwZJNYJYEP3z9A7TadoSA&oe=684A1CFE)
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