Fry's Fitness

This weeks Hyrox session was fun! 🤩

2k run 🏃(testing out the new Hoka Mach 6’s)

20m Sled Push / 20m Sled Pull x 4 rounds.

500m Ski x 3 rounds

500m Row x 3 rounds

1k Run (was meant to be 2k but I got a stitch 0.5k in)

Not a bad way to burn 🔥 1131 calories!

Do not underestimate this explosive 💥 circuit! This one really gets the ticker ticking, and kept me above 160bpm throughout!

30 seconds on the ropes fast! We’re looking for small ripples all the way to the end. On to press ups, maintaining good form throughout Focus on your breathing with these (in on the way down, out on the way up) or you’ll screw yourself over for the ball slams and burpees! 12 reps on the ball slams. I used a 12kg . 🏐 Literally try and put it through the floor on every rep! Saving the best til last… burpees. 12 reps, just get them done.

4 rounds in total for time. Aim to beat 10 minutes!

HYROX Tuesdays.

This was a solid little 40 minute session. First time back running 🏃 in 4 weeks. The legs are going to ache tomorrow.

Yesterday’s Circuit post weight training 💪🏻

2k row buy in. Row at a steady zone 3 pace. I was hitting just under 8 minutes.

200m row - 12 Press Ups - 12 Russian Twist x 4 rounds. 60 seconds rest between rounds.

The row should be fast! (37.6/37.4/36.9/37.7)

2k row buy out, again zone 3, aiming for the same time as the first 2k.

Yesterday’s Hyrox session was a tough first session back! But I got through it.

The intention was to take it easy and ease back into it… part 1 had me in zone 5 after the first round of BBJ 🤣

New sled at the gym so put some lengths in on that to get used to it.

First workout back after a week of all inclusive 🍺 🍔

Give this spicy 🌶️ little finisher a go.

2000m row, 20 press ups every 2 minutes, for time!

I managed 12:19. I owed 16 press ups so had to do them at the end. Can you beat my score?

4 days until holiday and here are the results of 8 weeks of consistency.

Slightly more aggressive than my previous cut (2 years ago) due to having 8 weeks and not 12, but I got it done! A total of 6kg lost.

So how did I go from left to right in 8 weeks?

🦶 10,000 steps a day. This encourages you to get up on those days you’ve been sitting down a lot.
🏋️‍♂️ Progressive weight training 4 sessions per week. Just because you are getting leaner, doesn’t mean you have to get weaker.
🥋 Having a functional goal and learning new skills. This helps you to burn lots of calories without even realising!
🍽️ Eating well and staying hydrated. Consistency with a calorie and protein target is what really gets things moving.
📝 Following my own custom progress tracker to log progress and ensure things are moving in the right direction.
📷 Also, better lighting and a pump.

Time for some sun! ✈️ ☀️ 🏖️ 🍺

Here’s a short and sweet upper body finisher.

Minimal rest between rounds, and push through that arm burn! 💪🏻🔥

Today’s HYROX session consisted of 4 parts.

Part 1: Sled Pyramid

Start with an 80kg sled for 20 meters then add 20kg and go again. Repeat until you reach 160kg and do 5 rounds on this weight before dropping back down, 20kg at a time.

Part 2: Farmers Carry X Walking Lunges

40m farmers carry with 28’s, followed by walking lunges with a 25kg bag. 5 rounds with 60 seconds in between.

Part 3: Ski Erg ⛷️

5 rounds of 200m with 60 seconds between rounds.

Part 4: Sprints 🏃

30 seconds on, 30 seconds off for 10 rounds. Really push yourself with these! I almost gave up at 8, but I pushed through! Heart rate above 170 for the duration of these and 30 seconds was not long enough rest 🤣 My legs are aching already.

This was another big workout! With 1020 calories burnt in total. 🥵

Today’s circuit was a good little finisher, with no rest between exercises it really is go, go, go!

Use the 400m on the rower to get your breath back. Focus on even, steady stroked working in zone 3.

Post your time below ⬇️

This is a great workout for working on recovery between sets.

A 200 meter row, max effort. Now when I say max effort I mean there’s a 40ft great white on your tail and your rowing for your life 🦈

5 rounds, 90 seconds rest between rounds.

My times:
1/34.6
2/34.9
3/35.6
4/36.1
5/36.1

Hyrox Tuesdays 🏃 ⛷️ 🛷 🚣 🏋️‍♂️

Todays little calorie burner 🔥

Assault bike - 2 minutes on, 1 minute off. 5 rounds for max calories. I got 149 👌🏻

2 weeks until holiday 🏖️ and the transformations coming along nicely 👌🏻

Severe FOMO over this weekends at the Olympia, so we decided to do a mixed doubles full Hyrox with 400m runs.

It wasn’t too bad, but we ran less than half the required distance and it has really put into perspective the mental and physical resilience needed to complete this event.

We did it in just under an hour putting us on target for our 1:30 goal Paris in November!

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Runs - a faster pace than you would usually do a 1k (I did level 8.5 rather than 7.5)
Sled Push - 155kg
Sled Pull - 115kg
Walking Lunges - 20kg
Farmers Carry - 24kg
Ball Thrusters - 7kg

First circuit of May.

A nice little full body circuit. EMOM4, 4 rounds, 16 minutes, done.

Todays 3 part Hyrox workout.

Sled Push - 180kg
Sled Pull - 130kg
Farmers Carry - 26kg

This was an enjoyable one.

Complete this with as little rest as possible and aim for sub 15 minutes!

Today’s workout (after weights) is a nice little 5k on the rower.

Maintain a zone 3 pace throughout and sprint the last 500m! Just what is needed after yesterday’s brutal session. (Check my previous post!)

Today was one of those days where I could have quite easily stayed in bed 🛌 but I got up and got it done!

Today’s Hyrox workout consisted of 3 parts:

Running under fatigue with a run/squat combo. No rest between these, as soon as the squats are done, straight back on that treadmill! 🏃

Then onto some sled work consisting of a 130kg sled for 4 rounds of 40 metres. Into sled pulls, 1 round of 60 metres with 110kg.

Part 3 was 1k on the Ski broken down into 5 x 200 metres at maximum pace with 60 seconds between rounds. This is an absolute cardio burner, but it’s the final exercise so out everything into it! 🔥

Here’s my times: ⏰
0-200m - 37.5s
200-400m - 37.9s
400-600m - 38.2s
600-800m - 38.7s
800-1000m - 37.1s

What a way to kick off a Monday.

Row pace - 1:50/500m

4 rounds, 60 seconds rest between rounds 👌🏻

Todays finisher…

Get on the assault bike, and get it done!

30/25/20/15/10 calories, resting equal time that it takes you to hit those calories.

My times:
30 cal - 1:50
25 cal - 1:31
20 cal - 1:12
15 cal - 0:48
10 cal - 0:18

The noise coming from the machine on that 10 calorie sprint, I thought it was going to take off! ✈️

Tuesday is Hyrox, and here is today’s session.

Gradually increasing the run volume over time, today consisted of a 4km total at a faster pace than all previous runs. The final 2k was tough but we got it in. 🏃

Sled Push weight - 155kg
Sled Pull weight - 100kg

This was tough today. Some solid zone 4 work.

5 rounds in total with 60 seconds between rounds. Aiming 🎯 for fast 20 cal times on the rower

I got: 50/45/49/48/46.

Yesterday’s workout was tough to say the least. After having a week off, and the Easter weekend it was harder than it should have been! 🥚🐣🐰🍫

Try this workout for time! I didn’t record my time because I was too busy dying 💀

8 weeks until holiday, so it’s time to get in shape!

If you would like personal training on a Wednesday evening then drop me a message!

Today’s workout was a fun one! Though I didn’t realise until after that I had lost the skin on my finger from the ball slams!

Rest for the same amount of time it takes you to do the row.

My times:

50 cal - 1:51
40 cal - 1:34
30 cal - 1:22
20 cal - 0:48
10 cal - 0:23

Give it a go! 🚣

Grab a partner a give this circuit a try.

Person 2 can start as soon as person 1 has finished their farmers walks. Person 1 has to wait for person 2 to finish their ball slams before starting the next round.

We got 10:45! 6 rounds! Can you beat our time?

Happy Pancake Day! 🥞

Lots of glute work in this workout to turn that pancake into a peach! 🍑 😁

1st workout for time. 2nd workout focussing on quality of reps. Use a 24” box for the box jumps and really push it on the ski! ⛷️

I got some of my best times so far for a 200m ski on this workout.

Rnd 1 - 37.2
Rnd 2 - 38.4
Rnd 3 - 37.4
Rnd 4 - 37

Don’t forget your recovery with pancakes and a protein shake! Swipe to see my stack! ➡️➡️➡️ 🥞

Not your usual transformation photo…

It’s been a busy couple of days in the studio, giving it a freshen up and a deep clean.

If you would like 1-2-1 Personal Training then drop me a message. I only have a couple of spaces left so be quick! Functional Training, Strength Training, Mobility and Injury Prevention, I’ve got you covered! Let’s start working for that summer body now! ☀️