Race Ready.
From Day One.
Structured Hyrox prep and hybrid conditioning coaching in Sheffield and online. Whether it’s your first race or you’re chasing a PB — every session has a purpose.
The Race That Demands Everything
Hyrox is a global fitness race combining 8km of running with 8 functional workout stations — ski erg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls. It tests your engine, your strength, and your ability to hold pace under fatigue.
You can’t wing it. The athletes who perform well aren’t just fit — they’ve trained the specific demands of each station, built a race strategy, and developed the threshold capacity to sustain effort across the full event. That’s exactly what Rocky’s prep blocks are built around.
What Every
Prep Block Covers
Rocky has coached multiple clients through Hyrox competitions and military fitness preparation. The programming is built from a thorough understanding of what each station and each training phase actually demands.
Engine & Threshold Work
Building the aerobic and anaerobic capacity to sustain pace across 8km of running. Zone 2 base, threshold intervals, and race-pace conditioning blocks — phased properly across your build.
Station Efficiency
Technique on every Hyrox station — ski erg, sled push and pull, rowing, farmers carry, sandbag lunges, wall balls, and burpee broad jumps. Speed comes from efficiency, not just fitness.
Pacing Strategy
Knowing when to push and when to hold back is a skill. Rocky programmes race-simulation sessions to teach you how to distribute effort intelligently across the full event.
Strength Foundation
Hyrox is a hybrid sport. Sled loads and carries demand genuine strength. Integrated strength sessions ensure you’re not losing time on the floor because your legs gave out on the sled.
Competition Build-Up
Structured periodisation that peaks you on race day — not two weeks before or after. Tapers, deload weeks, and a final race-week protocol that leaves you sharp rather than flat.
Military & Tactical Fitness
Training for military selection, police fitness tests, or tactical performance? Rocky’s conditioning methodology applies directly — sustained output, load-carrying capacity, and mental resilience under fatigue.
Three Types of Athlete.
One Approach.
Just Finishing Is the Goal
Never raced before and not sure what to expect? The Starter Prep Block is built for you. 8 weeks of structured training, 3–4 sessions per week, focussed on building your engine and getting familiar with every station before race day.
Strong Finish, Strong Time
You want to complete well — not just survive. The 12-Week Performance Block runs 4–5 sessions per week and builds the threshold capacity, station speed and race strategy to put up a time you’re genuinely proud of.
Top-End Performance
Returning racers chasing podium positions or sub-elite times. The Elite 12-Week Block runs 5–6 sessions per week with full periodisation, race simulations, and a competition build-up calibrated to your target event.
Choose Your
Prep Block
All packages are face-to-face in Sheffield or available as online coaching. First consultation is always free — no commitment, no hard sell.
Starter Prep
The minimum effective prep block. Built for first-timers who want to cross the finish line with confidence.
£30/session — 32 sessions over 8 weeks
- 3–4 sessions per week (32 total)
- Full 8-week periodised programme
- Station technique on all 8 Hyrox movements
- Engine and threshold training
- Race-day strategy and pacing plan
- Nutrition guidance for training and race day
- WhatsApp support throughout
Performance Prep
The standard for a strong, structured race result. Four to five sessions per week with full build-up and race-day taper.
£37.50/session — 48 sessions over 12 weeks
- 4–5 sessions per week (48 total)
- Full 12-week periodised programme
- Station efficiency & race-sim sessions
- Threshold, tempo & strength integration
- Race-specific pacing strategy
- Competition week taper protocol
- Full nutrition plan for training & race day
- Weekly check-in + WhatsApp support
Elite Competitor
Maximum output. For returning racers targeting a serious time or podium position. Five to six sessions per week.
£37.50/session — 60 sessions over 12 weeks
- 5–6 sessions per week (60 total)
- Full 12-week high-frequency programme
- Full race simulations built in
- Advanced threshold & VO2 max blocks
- Station speed & load optimisation
- Detailed race-day execution plan
- Full nutrition & recovery protocol
- Priority WhatsApp access + weekly review
What Clients Say
“Fight camp preparation with Rocky made a huge difference to my performance. The strength and conditioning coaching was specific, purposeful, and delivered by someone who was genuinely invested in the outcome. Every single session had a reason behind it. Professional, knowledgeable, and exactly what I needed going into competition.”