The ROX Lab

Perform Better

The ROX Lab is your go-to source for everything HYROX. From race prep to recovery, we break down what it takes to perform at your best. Get expert training tips, race-day strategies, and insights from Elite 15 athletes, Coaches, and Physical Therapists who live and breathe HYROX. Learn how to structure your workouts, master your pacing, and fine-tune your gear so you can train smarter and dominate on race day. Whether you’re a first-time competitor or chasing a podium finish, The ROX Lab helps you build strength, endurance, and confidence, one workout at a time. Get Your Race Ready Equipment: https://www.performbetter.com/all-products/centr-x-hyrox/

  1. Jul 9

    Abby Burton: Evolve Fitness PHL, HYROX Sim Series

    Abby Burton shares her career journey from being an attorney to becoming a co-owner of Evolve, a functional fitness gym. She discusses her passion for fitness, love for Philadelphia, the impact of HYROX on the gym, and the community and engagement through HYROX events. The conversation concludes with a discussion about the Youngstars event and its significance. The conversation covers the detailed planning and execution of HYROX events, including logistics, community engagement, fitness experiences, and sports interests. It also delves into the motivational message of 'Do It Now' as a guiding philosophy. Takeaways Passion for fitness led to co-ownership of EvolveHYROX had a significant impact on the gym and community engagement Event planning involves meticulous coordination and operational considerations.Community engagement and feedback are essential for continuous improvement.The 'Do It Now' philosophy serves as a powerful motivational message for action and decision-making. Chapters 00:00 Introduction and Career Journey01:26 Passion for Fitness and Ownership02:34 Love for Philadelphia and Community03:09 Cheesesteak and Gym Facilities08:08 HYROX Impact on the Gym11:04 Community and Engagement through HYROX13:38 HYROX Simulation Series and Events19:20 Youngstars Event and Conclusion19:27 Event Planning and Coordination20:16 Logistics and Operational Considerations23:08 Continuous Improvement and Feedback25:40 Community Engagement and Participation29:20 Fitness and HYROX Experience33:33 Sports and Favorite Player35:39 Motivational Message: Do It Now

  2. Jul 9

    Nik Hecht: CrossFit Games HYROX Youngstars, Evolve Fitness PHL

    The conversation covers the preparation for the CrossFit Games, including training, competition, and goals. It also delves into the topic of youth fitness and training, discussing the YoungStars HYROX event and the importance of proper training for children. The conversation covers the rise of fitness for youth, the HYROX event for kids, the variety of fitness classes and programs offered at Evolve Fitness PHL, the introduction to CrossFit and fitness journey, elite fitness and training advice, and a community and fitness message. Takeaways CrossFit Games PreparationTraining for CrossFit GamesYouth Fitness and Training Fitness for youth is on the riseHYROX event for kidsEvolve Fitness PHL offers a variety of fitness classes and programs Chapters 00:00 CrossFit Games Preparation15:06 Youth Fitness and Training19:42 Youth Fitness and HYROX22:41 Evolve Fitness PHL and Co-Ownership25:26 Functional Fitness and HYROX Classes26:34 Introduction to CrossFit and Fitness Journey31:35 Elite Fitness and Training Advice35:50 Community and Fitness Message

  3. Jul 1

    HYROX NYC: Athlete Interviews

    Live athlete interviews at 2026 HYROX NYC

  4. Jun 29

    Greyson Kilgore: New HYROX Rules, Wall ball tech, and How to find your perfect pace on race day

    Matt and Greyson discuss their training updates, the HYROX rule changes, race etiquette, judging controversies, the burpee broad jump rule change, and squat depth and training techniques. The conversation covers mobility and skill training for endurance, wall ball technique and efficiency, optimal wall ball catch and release techniques, pacing strategies for HYROX racing, and the negative split concept in endurance racing. The discussion emphasizes the importance of mobility and skill in endurance racing, techniques for efficient wall ball execution, and the impact of pacing on race performance. Takeaways HYROX rule changes impact race dynamicsRace etiquette and judging controversies affect athlete experience Importance of mobility and skill in endurance racingEfficient wall ball technique and release methods Chapters 00:00 Introduction and Training Update05:42 Burpee Broad Jump Rule Change20:18 Squat Depth and Training Techniques27:18 Wall Ball Catch and Release Techniques37:28 Negative Split Concept in Endurance Racing

  5. Jun 23

    Coach Pat Livesey Jr.

    Coach Pat discusses the training culture at his facility, the HYROX competition, and shares insights on race strategy and training. He also shares his athletic background, favorite pre-race meal, and tips for HYROX sled and sled pull. Takeaways Functional fitness training for athletically minded individualsRace strategy and training for HYROX competition

  6. Jun 23

    Coach Page Fectaeu

    The conversation covers Coach Page's journey to Athletes Acceleration, her experience with HYROX training, the growing popularity of HYROX, and her transition to the pro division. Additionally, it delves into her athletic background, training experiences, and rapid fire questions related to HYROX and fitness. Takeaways HYROX TrainingAthletic Background

  7. Jun 19

    The HYROX Rowing Coach: Keelan Good

    The conversation covers Keelan Good's background in rowing (team USA, Princeton), his involvement in HYROX and his mission to make rowing more accessible. He also provides tips for improving rowing technique and discusses the transition from rowing to HYROX. The conversation covers topics related to rowing, HYROX training, and mindset. Keelan shares insights on rowing technique, drag factor, running training, and recovery methods. He emphasizes the importance of long, steady-state training and the mindset of contributing to success. The conversation also delves into Keelan's social media presence and upcoming events. Takeaways Rowing is a complete sport that develops character and fitness.Keelan Good is on a mission to make rowing more accessible and promote the sport through high rocks. Steady-state training is crucial for building endurance and fitness.Contributing to the community and adding value leads to success and opportunities.Keelan emphasizes the importance of mobility, yin yoga, and long, slow, boring mileage for recovery and fitness. Chapters 00:00 Introduction and Rowing Background07:50 Mission to Make Rowing Accessible13:36 Transition to HYROX22:55 Rowing Technique and Drag Factor30:34 Social Media Presence and Future Events

  8. Jun 5

    HYROX Miami: Live! Athlete Interviews

    The conversation captures the excitement and preparation of athletes before a HYROX MIAMI competition. It also delves into their training experiences, gym affiliations, and event expectations. The athletes share their dedication, commitment, and achievements, highlighting their athletic backgrounds and journey. Takeaways Dedication and commitment to trainingAthletic background and training experience

See All (20)

About

The ROX Lab is your go-to source for everything HYROX. From race prep to recovery, we break down what it takes to perform at your best. Get expert training tips, race-day strategies, and insights from Elite 15 athletes, Coaches, and Physical Therapists who live and breathe HYROX. Learn how to structure your workouts, master your pacing, and fine-tune your gear so you can train smarter and dominate on race day. Whether you’re a first-time competitor or chasing a podium finish, The ROX Lab helps you build strength, endurance, and confidence, one workout at a time. Get Your Race Ready Equipment: https://www.performbetter.com/all-products/centr-x-hyrox/

Information

  • Creator
    Perform Better
  • Years Active
    2025 - 2026
  • Episodes
    20
  • Rating
    Clean
  • Copyright
    © 2025 Perform Better
  • Show Website
    The ROX Lab