Anthony and JK discuss how they enjoyed the last episode with Lauren and Georgie, he upcoming Las Vegas HYROX race and JK's travel plans, JK's morning routine and tips for being a morning person, how to diagnose an issue in your training if you feel off, and continue the series on improving the HYROX stations.

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Anthony and JK discuss the big surprise they have for next week's episode that both are really excited about, then address some questions that came in about addressing training and programming as you age and where do you start to reduce the weights, then another question about overtraining and its signs. They continue their tips on specific stations of a HYROX race with the Farmer Carry, and finish the episode with a "Guess the Athlete game"! Let us know below how you scored on the trivia game, did you beat JK's score of 2 out of 9?

How the stats of the trivia game were compiled:

All World, European, and US (later renamed North American) Championship race placements since the inception of HYROX were gathered. There were 14 Championship races someone could have been a part of up to this point:

6 World Championships (2019 - Oberhausen, 2020 - Hamburg, 2021 - Leipzig, 2022 - Las Vegas, 2023 - Manchester, 2024 - Nice)

4 US/NA Championships (2021-2023 - Chicago , 2024 - DC)

4 European Championships (2021 - Hamburg, 2022-2023 - Maastricht, 2024 - Vienna)

Most Championships attended: Lauren Weeks & Viola Oberlander (11)

Most Total Championships: Lauren Weeks (8), Hunter McIntyre (4), Alex Roncevic/Tobias Lautwein (t-3), all other athletes have at most 1.

The Victory points were calculated as 3 points for a 1st place in a championship, 2 points for 2nd place, 1 point for 3rd place, 0 points for no podium (I also did a system where I awarded 5 points for 1st, 3 for 2nd, 2 for 3rd, and 1 for attending but no podium and gave 0 points for not attending and had everyone's total be the same value but the results were nearly identical to the other system so I left it as 3-2-1).

For evolution of the sport, I also included a post-2022 win percentage using the point system. If you'd like a screenshot of the spreadsheet, message me and let me know! It covers the first 6 seasons of HYROX since there are no longer US/NA or European Championship races associated with the Elite field.

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Anthony and JK discuss their running mileage and activities in their year in review on Strava, treating yourself like you are an elite Athlete, Some coaching advice and tips for lunges, and determining your paces when using percentage of paces.

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Anthony and JK discuss compromised running and what it is or if it exists, how to get some movement and volume in when you have no time, Easy runs and are they zone 1 or zone 2, some tips on best wall ball practices, the world's best wall baller in HYROX, and Anthony gives a Lauren Love corner wrapping up with the Deka World Championships!

Post DekaFit World Championship interview with Lauren Weeks:

https://www.youtube.com/live/bGZ4KbibnE4?si=6Zl9qzC3P2NNu8w4

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Anthony and JK discuss the 33% guideline on this 33rd episode! A short discussion on Zone 2 that will warrant a follow-up and we talk about Lauren (Anthony's wife) getting into the Black Canyon Ultra! JK did a workout with Tia-Clair Toomey, James Newburry, and Shane Orr, and finally a little bit covering the HYROX midseason finale in Frankfurt and Elite 15 Doubles race in Melbourne, wrapping up with the Deka World Championships!

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Anthony and JK asked for questions and you provided them! There were several questions with the same premise so they were combined to the 8 questions in this episode! We were able to answer 6 of them and may combine the final 2 into its own episode!

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Anthony and JK dive into how to build a strength program for Hybrid Fitness and what is Applied Strength. They go into the actual movements and how the sets and reps would be correlated with an explosive movement to combat the interference effect discussed in the previous strength episode. They also go into full program building and how to plan macrocycles.

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Anthony and JK discuss the HYROX Hong Kong Major #2! JK goes into why he almost pulled out of the race before it even started AND his thoughts and procedures throughout the race!

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Anthony and JK discuss some upcoming HYROX races in Chicago & Hong Kong. Then they dive into the science of how strength training for Hybrid Fitness Racing works and discuss the interference effect, Rate of Force Development, and progressive overload! This episode will definitely get a sequel to go more in depth and provide examples! The study referenced in the episode about the interference effect meta-analysis is linked here:https://pubmed.ncbi.nlm.nih.gov/34757594/

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