on this episode Joe and Jake have a good chat about the HYROX which Joe competed in and go over how it all went. as well as that the boys have a have a chat about training and what they think would be a good strategy. as well as this we have a. chat about the races at the road world championships where there was a 1 mile, 5k, and half marathon.

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On this episode Jake and Joe chat to Cole Learn who is one of the most exciting athletes in the Hyrox space right now. As well as being a huge talent and one of th favourites for the world championships, Cole has an. inspiring story where he has battled adversity to get to where he is, Cole was once addicted to drugs and homeless but with his strong will power and never say no attitude he managed to overcome this and is now sponsored by Adidas, has a 53m Hyrox pro to his name and could well win the world championships next year in Hong Kong!

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On this episode Joe and Jake have a catch up on what they have been up to over the last week, Joe seems to have found a new way of catching his neighbours eyes and also it is race week for Joe where he will be doing a HYROX open sim where he is hoping to break 60 minutes for it. As well as thi we break down 70.3 worlds and talk about the race highlighting Blus incredible run and Hayden Wildes great performance to come out on top and claim the world championship title.

We also touch on Ingebritsons win at world ultimates in the 5k and what happened over in Beijing at the HYROX where one woman has found herself going viral!

the workout for this week is:

complete this as one straight through interval, no rest between segments.

5 minute run at threshold pace

5 minutes of heavy wall balls, rest every 10 at a weight where you are working hard 2-3m in.

5 minute row at threshold pace

5 minutes of deadlifts, 10 reps then rest for the rest of the minute.

5 minute ski at threshold pace

5 minutes of dumb bells split squats, 10 reps each leg then short rest complete for 5 minutes.

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