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/

Episodes

  1. MAY 6

    Greyson Kilgore: The ROX Lab Summit

    The conversation covers the upcoming ROX Lab Summit and Perform Better Summit, focusing on HYROX training, coaching, and race preparation. Greyson Kilgore shares insights on the significance of HYROX, training methodologies, and the coaching approach for HYROX athletes. The conversation also delves into the unique aspects of HYROX as a fitness competition and the importance of running in HYROX training. Takeaways HYROX is a rapidly growing fitness movement with a unique combination of movements and energy demands.Effective HYROX training involves a balance of aerobic and power-based exercises, focusing on running under duress.Coaches and gym owners need to be strategic in programming high rocks workouts to avoid overtraining and injury risk. Chapters 00:00 Introduction to HYROX and Summit Events07:10 Unique Aspects of HYROX as a Fitness Competition18:39 Simulations and Effective Programming for HYROX Training

    26 min

  2. MAY 6

    Daria: The Training Lab NYC

    The conversation covers the integration of HYROX into gym facilities, business aspects, client engagement, and financial viability. It also explores the guest's participation in the Perform Better: ROX Lab Summit, HYROX World Championships, as well as her training journey for HYROX and the New York City Marathon. The chapters provide valuable insights for gym owners and fitness professionals looking to integrate HYROX into their facilities and engage with their communities effectively. Takeaways HYROX IntegrationCommunity Connection Chapters 00:00 Introduction and Training Lab06:01 Success Factors in HYROX Implementation19:18 Space and Equipment for HYROX Classes26:23 Financial Viability of HYROX33:03 Teaching at the ROX Lab Summit38:24 Training for HYROX and Marathon

    40 min

  3. MAR 9

    HYROX DC: Americas Championships

    The conversation covers the athlete's performance and experience at the HYROX Americas Championships, highlighting their achievements and challenges. It also delves into the community support and connection among the athletes, emphasizing the camaraderie and encouragement. Additionally, it explores the training and preparation of the athletes, as well as their motivation and endurance in participating in high-intensity races and competitions. Takeaways Athlete's PerformanceCommunity Support **some of the audio had to be omitted due to some file corruption errors... so if you are looking for your interview and cant find it we are sorry it didn't make the final cut!

    15 min

  4. MAR 5

    Katie Duke: Live at HYROX Vegas

    The conversation covers Katie Duke's arrival in Vegas, preparation for the HYROX event, training techniques, nutrition and recovery strategies, race day preparation, injuries and recovery modalities, encouraging participation in HYROX, race day mindset and mantra, and where to find Katie Duke online. Katie shares insights into her training, preparation, and mindset for the upcoming event, providing valuable tips for athletes and enthusiasts alike. Takeaways Preparation for HYROX eventNutrition and recovery strategiesTraining techniques and race day preparation Chapters 00:00 Arrival in Vegas and Race Preparation06:05 Introduction and Background12:10 Injuries and Recovery Modalities17:35 Encouraging Participation in HYROX

    20 min

  5. MAR 5

    Greyson Kilgore: Live at HYROX Vegas

    Greyson Kilgore shares insights on his race preparation, favorite go-to snacks before a race, and his warm-up and race day strategy. He also discusses his background as an athlete and coach, as well as his approach to encouraging participation in HYROX races. Additionally, he shares his mantra for race performance and recovery systems. Takeaways HYROX race preparationFavorite go-to snack before a raceWarm-up and race day strategy Chapters 00:00 HYROX Las Vegas Event06:29 Athlete Background and Race Strategy12:25 Warm-Up and Race Day Routine17:38 Mantra for Race Performance

    20 min

  6. MAR 3

    Tuğçe Melis Eminoğlu: HYROX Athlete in Turkey

    The conversation covers Tuğçe Melis Eminoğlu's background, certifications, and training, as well as her experience with the Nike Training Team, rowing competition, HYROX and the CrossFit Open. It also delves into her racing style, mindset, and mental preparation for competition. Additionally, it explores the growth of HYROX in Turkey and worldwide, the supportive community, and offers encouragement for potential HYROX competitors. Takeaways Mindset is the key to successAdaptive athletes focus on what they can do, not what they can't

    39 min

  7. FEB 19

    Immie Cross of ExSurgo Strong & Fit

    Immie Cross, a 60-time elite Spartan podium, 19 high rocks podiums, and 16 gold medals, shares insights on HYROX challenges, nutrition, and post-race recovery. She discusses her fitness background, inspirations, and success in HYOX competitions, providing valuable takeaways on training, fueling, and competing in HYROX events. The conversation covers the evolution and popularity of HYROX events, her background and introduction, an overview of their HYROX gym events and clinics, the use of equipment and technique clinics, mindset and mental preparation for racing, strategy discussions for doubles planning, experience with mixed doubles racing, and the origin of The ROXLab and gym philosophy. Takeaways High Rocks nutrition and fuelingTraining for High RocksCompeting in High Rocks High Rocks Gym EventsTraining and Technique ClinicsMindset and Mental Preparation Chapters 00:00 Introduction and Athletic Achievements05:30 Post-Race Recovery and Nutrition11:39 Favorite Books and Background in Fitness17:31 Participation and Success in High Rocks Competitions24:06 Evolution of High Rocks Events and Popularity29:23 Rowing and Skiing Technique37:35 The Origin of The Rocks Lab and Gym Philosophy

    48 min

  8. JAN 29

    The LAB Method: Sarah McCaffery

    The conversation begins with an introduction and a chat about the weather, followed by a discussion about the guest's background and move to South Florida. The conversation then covers the guest's dogs and the local area, leading into a detailed discussion of the Lab Method and community engagement. The conversation concludes with a discussion about the guest's transition from dance to fitness. The conversation covers a range of topics related to fitness, movement, and wellness. It emphasizes the importance of an individualized approach to movement, the influence of social media on fitness, the versatility of kettlebells, the significance of recovery and wellness, client success and misconceptions, simplicity and honesty in fitness messaging, connecting with the fitness community, and closing remarks and future connection. The key takeaways include the importance of an individualized approach and the consistency of fitness habits. Takeaways Community-driven fitnessFunctional strength trainingTransition from dance to fitness Individualized approachConsistency is key Chapters 00:00 Introduction and Weather Chat09:50 The Lab Method and Community Engagement21:52 Transition from Dance to Fitness31:33 Individualized Approach to Movement41:04 The Versatility of Kettlebells47:36 Recovery and Wellness57:22 Simplicity and Honesty in Fitness

    56 min

  9. JAN 13

    Natalie: Mom's who HYROX

    The conversation covers the journey of Natalie, the founder of Moms Who HYROX, as she discusses her experience with fitness, participation in HYROX events, balancing fitness with parenthood, and overcoming injuries. She also shares insights on nutrition, age in fitness, and common misconceptions about HYROX. The conversation highlights the importance of everyday athletes excelling and the impact of age on fitness. Takeaways Everyday Athletes Can ExcelBalancing Fitness and Parenthood Chapters 00:00 Introduction and Moms Who HYROX08:13 Fitness Journey and Overcoming Injuries18:39 Nutrition and Age in Fitness30:09 Common Misconceptions and Favorite Quote

    31 min

  10. 12/30/2025

    Katie Duke & Greyson Kilgore

    The conversation delves into the world of Hyrox, covering its accessibility, foundational movements, preparation, and the human side of racing through funny stories. The hosts introduce themselves, discuss the movements and accessibility of Hyrox, and share insights on coaching and physical therapy support for event preparation. The conversation also highlights the team aspect of Hyrox and the relatable and humorous moments experienced in racing. The conversation covers the thrilling story of a dramatic finish line dive, followed by a detailed discussion on pacing strategies and endurance events. It also delves into the importance of efficient movement patterns and breathing techniques for wall ball exercises. Takeaways Hyrox is a comprehensive fitness event that tests running, muscular endurance, and power endurance.Hyrox is accessible to all types of people, from elite athletes to general population, due to its foundational and natural movements.Coaching and physical therapy support are valuable for preparing for a Hyrox event, especially for addressing lingering issues or injuries.The team aspect of Hyrox particularly in doubles and mixed doubles, makes the event more doable and enjoyable for participants.Racing stories and funny moments add a human and relatable element to the competitive world of Hyrox. Pacing strategies are crucial for success in hyrox racingEfficient movement patterns and breathing techniques are essential for wall ball exercises Chapters 00:00 Sharing Funny Race Stories and Humanizing the Racing Experience31:28 Introduction to Pacing Strategies and Endurance Events

    55 min

  11. 12/29/2025

    Jamie Desso: The Kettlebell Classroom

    The conversation delves into the impact of kettlebell training on kids, the challenges of implementing movement in schools, and the positive outcomes observed in students. It also explores the recognition and collaborations received, as well as the feasibility of integrating movement into classroom settings. The guest's passion for kettlebell training and its transformative effects on kids' physical and mental well-being are highlighted throughout the discussion. The conversation covers the introduction and implementation of kettlebell training in schools, the impact of kettlebell training on students, empowerment and inclusion through kettlebell training, preventing dysfunction through movement training, overcoming injury and training around it, influential figures and resources in fitness, and the importance of authenticity and self-confidence. Takeaways Kettlebell training for kidsEngaging kids in movementChallenges of implementing movement in schools Kettlebell training for studentsOvercoming injury and training around it Chapters 00:00 Introduction and Kettlebell Advocacy05:16 Passion for Kettlebell Training11:13 Physical and Mental Benefits24:13 Importance of Movement in Schools29:32 Introduction to Kettlebell Training35:19 Overcoming Injury and Training Around It45:47 Influential Figures and Resources in Fitness53:34 Authenticity and Self-Confidence

    55 min
  • 11 Episodes

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
    11
  • Rating
    Explicit
  • Copyright
    © 2025 Perform Better
  • Show Website
    The ROX Lab