<![CDATA[The ROX Lab]]>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/

]]>https://www.youtube.com/@TheROXLabRiverside.fm (https://riverside.com)Sun, 17 May 2026 20:08:22 GMTMon, 08 Dec 2025 21:15:32 GMT60Perform Better<p>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.</p><p></p><p><b>Get Your Race Ready Equipment: </b><a rel="noopener noreferrer nofollow" href="https://www.performbetter.com/all-products/centr-x-hyrox/" target="_blank"><b>https://www.performbetter.com/all-products/centr-x-hyrox/</b></a></p>episodicPerform Betterkevin.m.brochu@gmail.comno<![CDATA[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 Events
  • 07:10 Unique Aspects of HYROX as a Fitness Competition
  • 18:39 Simulations and Effective Programming for HYROX Training
]]>b75e9636-1058-4946-8878-d941686929ddWed, 06 May 2026 22:05:53 GMT<p>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.</p><p></p><p>Takeaways</p><ul><li>HYROX is a rapidly growing fitness movement with a unique combination of movements and energy demands.</li><li>Effective HYROX training involves a balance of aerobic and power-based exercises, focusing on running under duress.</li><li>Coaches and gym owners need to be strategic in programming high rocks workouts to avoid overtraining and injury risk.</li></ul><p></p><p>Chapters</p><ul><li>00:00 Introduction to HYROX and Summit Events</li><li>07:10 Unique Aspects of HYROX as a Fitness Competition</li><li>18:39 Simulations and Effective Programming for HYROX Training</li></ul>no00:26:18111Greyson Kilgore: The ROX Lab Summit full<![CDATA[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 Integration
  • Community Connection

Chapters

  • 00:00 Introduction and Training Lab
  • 06:01 Success Factors in HYROX Implementation
  • 19:18 Space and Equipment for HYROX Classes
  • 26:23 Financial Viability of HYROX
  • 33:03 Teaching at the ROX Lab Summit
  • 38:24 Training for HYROX and Marathon
]]>a400eab9-097c-4a97-96ed-fe539f2faac5Wed, 06 May 2026 17:02:11 GMT<p>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.</p><p></p><p>Takeaways</p><ul><li>HYROX Integration</li><li>Community Connection</li></ul><p></p><p>Chapters</p><ul><li>00:00 Introduction and Training Lab</li><li>06:01 Success Factors in HYROX Implementation</li><li>19:18 Space and Equipment for HYROX Classes</li><li>26:23 Financial Viability of HYROX</li><li>33:03 Teaching at the ROX Lab Summit</li><li>38:24 Training for HYROX and Marathon</li></ul>no00:40:17110Daria: The Training Lab NYCfull<![CDATA[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 Performance
  • Community 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!

]]>426acde1-a098-41e1-b670-569640a1a4f2Mon, 09 Mar 2026 17:08:10 GMT<p>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.</p><p></p><p>Takeaways</p><ul><li>Athlete's Performance</li><li>Community Support</li></ul><p></p><p>**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!</p>no00:14:3319HYROX DC: Americas Championshipsfull<![CDATA[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 event
  • Nutrition and recovery strategies
  • Training techniques and race day preparation

Chapters

  • 00:00 Arrival in Vegas and Race Preparation
  • 06:05 Introduction and Background
  • 12:10 Injuries and Recovery Modalities
  • 17:35 Encouraging Participation in HYROX
]]>f658a9c8-6389-4052-9909-b34e1f3defa4Thu, 05 Mar 2026 18:51:44 GMT<p>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.</p><p></p><p>Takeaways</p><ul><li>Preparation for HYROX event</li><li>Nutrition and recovery strategies</li><li>Training techniques and race day preparation</li></ul><p></p><p>Chapters</p><ul><li>00:00 Arrival in Vegas and Race Preparation</li><li>06:05 Introduction and Background</li><li>12:10 Injuries and Recovery Modalities</li><li>17:35 Encouraging Participation in HYROX</li></ul>no00:20:251Katie Duke: Live at HYROX Vegas full<![CDATA[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 preparation
  • Favorite go-to snack before a race
  • Warm-up and race day strategy

Chapters

  • 00:00 HYROX Las Vegas Event
  • 06:29 Athlete Background and Race Strategy
  • 12:25 Warm-Up and Race Day Routine
  • 17:38 Mantra for Race Performance
]]>91117bb7-8066-46a5-b84c-dfd876c7e652Thu, 05 Mar 2026 18:50:11 GMT<p>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.</p><p></p><p>Takeaways</p><ul><li>HYROX race preparation</li><li>Favorite go-to snack before a race</li><li>Warm-up and race day strategy</li></ul><p></p><p>Chapters</p><ul><li>00:00 HYROX Las Vegas Event</li><li>06:29 Athlete Background and Race Strategy</li><li>12:25 Warm-Up and Race Day Routine</li><li>17:38 Mantra for Race Performance</li></ul>no00:20:13Greyson Kilgore: Live at HYROX Vegas full<![CDATA[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 success
  • Adaptive athletes focus on what they can do, not what they can't
]]>b6d96033-682b-4662-8dd3-537cfaed003aTue, 03 Mar 2026 13:53:21 GMT<p>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.</p><p></p><p>Takeaways</p><ul><li>Mindset is the key to success</li><li>Adaptive athletes focus on what they can do, not what they can't</li></ul>no00:38:3416Tuğçe Melis Eminoğlu: HYROX Athlete in Turkeyfull<![CDATA[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 fueling
  • Training for High Rocks
  • Competing in High Rocks High Rocks Gym Events
  • Training and Technique Clinics
  • Mindset and Mental Preparation

Chapters

  • 00:00 Introduction and Athletic Achievements
  • 05:30 Post-Race Recovery and Nutrition
  • 11:39 Favorite Books and Background in Fitness
  • 17:31 Participation and Success in High Rocks Competitions
  • 24:06 Evolution of High Rocks Events and Popularity
  • 29:23 Rowing and Skiing Technique
  • 37:35 The Origin of The Rocks Lab and Gym Philosophy
]]>1f4736b5-3c20-4b40-a108-1fc1b69af778Thu, 19 Feb 2026 23:26:08 GMT<p>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.</p><p></p><p>Takeaways</p><ul><li>High Rocks nutrition and fueling</li><li>Training for High Rocks</li><li>Competing in High Rocks High Rocks Gym Events</li><li>Training and Technique Clinics</li><li>Mindset and Mental Preparation</li></ul><p></p><p>Chapters</p><ul><li>00:00 Introduction and Athletic Achievements</li><li>05:30 Post-Race Recovery and Nutrition</li><li>11:39 Favorite Books and Background in Fitness</li><li>17:31 Participation and Success in High Rocks Competitions</li><li>24:06 Evolution of High Rocks Events and Popularity</li><li>29:23 Rowing and Skiing Technique</li><li>37:35 The Origin of The Rocks Lab and Gym Philosophy</li></ul>yes00:48:0815Immie Cross of ExSurgo Strong & Fitfull<![CDATA[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 fitness
  • Functional strength training
  • Transition from dance to fitness Individualized approach
  • Consistency is key

Chapters

  • 00:00 Introduction and Weather Chat
  • 09:50 The Lab Method and Community Engagement
  • 21:52 Transition from Dance to Fitness
  • 31:33 Individualized Approach to Movement
  • 41:04 The Versatility of Kettlebells
  • 47:36 Recovery and Wellness
  • 57:22 Simplicity and Honesty in Fitness
]]>74ce7053-d8f1-4ae3-941d-01c4dc95256dThu, 29 Jan 2026 23:41:15 GMT<p>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.</p><p></p><p>Takeaways</p><ul><li>Community-driven fitness</li><li>Functional strength training</li><li>Transition from dance to fitness Individualized approach</li><li>Consistency is key</li></ul><p></p><p>Chapters</p><ul><li>00:00 Introduction and Weather Chat</li><li>09:50 The Lab Method and Community Engagement</li><li>21:52 Transition from Dance to Fitness</li><li>31:33 Individualized Approach to Movement</li><li>41:04 The Versatility of Kettlebells</li><li>47:36 Recovery and Wellness</li><li>57:22 Simplicity and Honesty in Fitness</li></ul>no00:55:4414The LAB Method: Sarah McCafferyfull<![CDATA[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 Excel
  • Balancing Fitness and Parenthood

Chapters

  • 00:00 Introduction and Moms Who HYROX
  • 08:13 Fitness Journey and Overcoming Injuries
  • 18:39 Nutrition and Age in Fitness
  • 30:09 Common Misconceptions and Favorite Quote
]]>95da7c60-5e92-4338-9e2e-ec00634fcd8cTue, 13 Jan 2026 14:59:51 GMT<p>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.</p><p></p><p>Takeaways</p><ul><li>Everyday Athletes Can Excel</li><li>Balancing Fitness and Parenthood</li></ul><p></p><p>Chapters</p><ul><li>00:00 Introduction and Moms Who HYROX</li><li>08:13 Fitness Journey and Overcoming Injuries</li><li>18:39 Nutrition and Age in Fitness</li><li>30:09 Common Misconceptions and Favorite Quote</li></ul>no00:31:1413Natalie: Mom's who HYROXfull<![CDATA[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 racing
  • Efficient movement patterns and breathing techniques are essential for wall ball exercises

Chapters

  • 00:00 Sharing Funny Race Stories and Humanizing the Racing Experience
  • 31:28 Introduction to Pacing Strategies and Endurance Events
]]>274d3c06-588e-4302-87bb-c3e2291a92b5Tue, 30 Dec 2025 20:30:50 GMT<p>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.</p><p></p><p>Takeaways</p><ul><li>Hyrox is a comprehensive fitness event that tests running, muscular endurance, and power endurance.</li><li>Hyrox is accessible to all types of people, from elite athletes to general population, due to its foundational and natural movements.</li><li>Coaching and physical therapy support are valuable for preparing for a Hyrox event, especially for addressing lingering issues or injuries.</li><li>The team aspect of Hyrox particularly in doubles and mixed doubles, makes the event more doable and enjoyable for participants.</li><li>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 racing</li><li>Efficient movement patterns and breathing techniques are essential for wall ball exercises</li></ul><p></p><p>Chapters</p><ul><li>00:00 Sharing Funny Race Stories and Humanizing the Racing Experience</li><li>31:28 Introduction to Pacing Strategies and Endurance Events</li></ul>no00:55:0711Katie Duke & Greyson Kilgorefull<![CDATA[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 kids
  • Engaging kids in movement
  • Challenges of implementing movement in schools Kettlebell training for students
  • Overcoming injury and training around it

Chapters

  • 00:00 Introduction and Kettlebell Advocacy
  • 05:16 Passion for Kettlebell Training
  • 11:13 Physical and Mental Benefits
  • 24:13 Importance of Movement in Schools
  • 29:32 Introduction to Kettlebell Training
  • 35:19 Overcoming Injury and Training Around It
  • 45:47 Influential Figures and Resources in Fitness
  • 53:34 Authenticity and Self-Confidence
]]>7a87237e-1b52-4ab8-80df-44f617285690Mon, 29 Dec 2025 22:20:32 GMT<p>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.</p><p></p><p>Takeaways</p><ul><li>Kettlebell training for kids</li><li>Engaging kids in movement</li><li>Challenges of implementing movement in schools Kettlebell training for students</li><li>Overcoming injury and training around it</li></ul><p></p><p>Chapters</p><ul><li>00:00 Introduction and Kettlebell Advocacy</li><li>05:16 Passion for Kettlebell Training</li><li>11:13 Physical and Mental Benefits</li><li>24:13 Importance of Movement in Schools</li><li>29:32 Introduction to Kettlebell Training</li><li>35:19 Overcoming Injury and Training Around It</li><li>45:47 Influential Figures and Resources in Fitness</li><li>53:34 Authenticity and Self-Confidence</li></ul>no00:55:2912Jamie Desso: The Kettlebell Classroomfull