Blog
Notes from the floor
Technique, race prep and the occasional opinion from the coaching team.
Race prep
Twelve weeks to your first race: the plan we give every new member
How we split twelve weeks into base, build and race blocks, and why week nine is the one that matters.
Technique
Sled push: the three mistakes costing you a minute
Hip height, hand position and the first two metres. Fix these and the sled stops being your worst station.
Running
Compromised running, explained
Why you can run 5 km at 4:30 and still fall apart after the rower, and the sessions that fix it.
Technique
Row 1,000 m without wrecking your legs
Damper, stroke rate and the pacing we teach for a row that leaves something for the farmers carry.
Community
38 podiums: what the numbers say about training here
We pulled three years of simulation splits. The results surprised the coaches.
Nutrition
What to eat on race morning
A simple timeline from wake-up to start corral, from our nutrition check-ins.
Race prep
Doubles: how to pick a partner you will still like at kilometre eight
Complementary stations, matching run pace and one honest conversation before you enter.