#010 - Thomas Melody - How To Train For Hyrox & Get Awesome At Burpees

Welcome back to the podcast, today we’re diving deep into the world of Hyrox with my guest, Thomas Melody, an online coach who specializes in training Hyrox athletes. If you haven’t already listened to my last episode in which I gave some context around up-and-coming Hyrox episodes then I’d advise to go listen to that one first. Today’s conversation, although many elements can be applied to training in general is specifically tailored for those competing in or are interested in taking up Hyrox, so if this isn't your thing, you might want to skip this one.

We discuss the rigors of Hyrox, How Thomas and I connected through social media, we also unpack some of the various stations, particularly the daunting challenge of the burpees. He shares invaluable tips on enhancing your burpee technique and training to excel in high-intensity events like Hyrox.

I hope you enjoy my conversation with Thomas Melody.

***LINKS***

TOM’S STUFF:

Thomas' Instagram (Hybrid Training 365):

https://bit.ly/49go0Wf

OTHER STUFF:

THAT Instagram Reel:

https://bit.ly/3PHNS6D

MY STUFF:

Awaken Out Of Context Podcast:

https://bit.ly/3tk8FVv
Follow Me On Instagram (@awakenoutofjason):

https://bit.ly/3RAkKQj

Chapters

00:00 Introduction

06:11 Introduction to Hyrox and Social Media Connection

19:24 Understanding Hyrox

28:12 Training for Intensity and Discomfort

29:03 Conditioning for High Intensity

29:48 Technique for Burpees

30:24 Challenging Burpee Variations

32:03 Balancing Hard Work and Rest

34:32 Periodization and Training Blocks

35:59 Off-Season Training

37:08 Building Strength in the Off-Season

38:06 Cardio Training in the Off-Season

39:35 Transitioning to Hyrox-Specific Training

40:03 Lactate Threshold Training

41:04 The Importance of Planning and Coaching

42:02 Managing Post-Competition Period

43:12 Balancing High Intensity and Longevity

44:21 The Need for Rest and Recovery

46:20 Reframing Rest as Part of Growth

48:00 Switching Up Training Post-Competition

49:13 Taking a Break and Assessing Readiness

49:44 Specificity and CrossFit

50:07 Tom's Hyrox Journey

52:16 Learning and Improving

53:44 Competition and Race Experience

55:39 The Challenge of Rowing Technique

58:51 Hybrid Training and Individualized Programs

01:00:25 Balancing In-Person and Online Coaching

01:01:29 The Importance of Giving and Providing Value

01:02:44 Persistence and Long-Term Success

01:05:46 The Power of Networking and Building Relationships

01:07:56 Delivering Value and Frontloading

01:10:37 Upcoming Goals and Events