/ Field notes

Blog

Training guides, programming principles, and the odd rant.

All Posts ATHX HYROX Mobility Product Programming Training Science Workout Tools

Kettlebell Complex Workouts: Weight, Rounds and Rest

How to turn a kettlebell complex into a session — choosing bell weight, rounds, rest and format for strength, strength endurance or conditioning.

Sep 27, 2026

7 min read

Kettlebell Kettlebell Training Strength Training

HYROX

The Complete Guide to HYROX Training

Everything you need to train for HYROX — the 8-run/8-station format, how to structure your training week, station-by-station tips, and a race-day pacing plan.

Jun 10, 2026

13 min read

HYROX Race Preparation Competition Training

ATHX

What Is ATHX? The Hybrid Fitness Competition Explained (Format & Scoring)

ATHX is a 2.5-hour hybrid competition across six zones—only three scored. Here's the 2026 format, rank-sum scoring, loads vs tonnage, and ATHX vs HYROX.

Jun 9, 2026

9 min read

ATHX Hybrid Fitness Competition

HYROX

How to Pace a HYROX Race (with a Real 1:30:00 Example)

A practical guide to HYROX race-day pacing strategy — what splits to target, how to balance runs and stations, and how to use the free pacing calculator to build your plan.

May 29, 2026

7 min read

HYROX Pacing Strategy Race Day Tips

Product

Shareable Workout Links — A Faster Coach-to-Athlete Handoff

Share a configured workout with a single URL. How the permalink encodes your setup, plus three workflows it unlocks for coaches, athletes, and groups.

Apr 30, 2026

6 min read

Product Workout Generator Coaching

Workout Tools

Hotel-Room Workouts - 5 Travel WODs for Tiny Spaces

Five travel-friendly WODs that fit in a hotel room. Programmed for two-by-two-meter floors, no equipment, and noise-conscious neighbors.

Apr 29, 2026

8 min read

Travel Workouts Hotel Workouts Bodyweight

Training Science

AMRAP vs EMOM vs 21-15-9 - Workout Formats Explained

AMRAP, EMOM, 21-15-9, and Total Reps explained side by side. When to pick each format, how to pace it, and worked examples for every level.

Apr 28, 2026

9 min read

WOD Programming AMRAP EMOM

Workout Tools

20-Minute WOD - 5 Quick Workouts That Actually Train You

Five 20-minute workouts you can run on a lunch break. Pacing strategies, scaling options, and how to pick a 20-minute WOD that matches your goal.

Apr 27, 2026

8 min read

WOD Quick Workouts AMRAP

Workout Tools

Dumbbell-Only Workouts - 6 WODs With One Pair of Dumbbells

Programming WODs around a single pair of dumbbells. Six ready-made workouts, the movement library to draw from, and how to scale without changing weight.

Apr 26, 2026

8 min read

Dumbbell Home Gym WOD

Workout Tools

Bodyweight Workout Generator - 6 No-Equipment WODs

Bodyweight WODs you can do anywhere. 6 no-equipment workout templates from 4 to 20 minutes, plus how to program your own without weights.

Apr 25, 2026

8 min read

Bodyweight No Equipment WOD

Programming

April 2026 Programming — KB Pentathlon & Hyrox Block

A month of kettlebell strength and conditioning, low-intensity cardio, gym work, and Hyrox capacity — built around autoregulation and two concrete benchmarks.

Apr 1, 2026

6 min read

Programming Monthly Plan Kettlebell

Training Science

The Lock Base 5 - 8-Minute Daily Core Routine

Dr. Aaron Horschig's research-backed 8-minute core activation routine. Wake up deep core stabilizers and glutes before training with the Lock Base 5 sequence.

Nov 24, 2025

7 min read

Lock Base 5 Core Activation Squat University

Mobility

Thoracic Spine Mobility - 6 Essential Exercises for Upper Back Freedom

Unlock shoulder function and eliminate upper back stiffness with these 6 progressive thoracic spine mobility exercises. Complete warm-up sequence included.

Nov 21, 2025

9 min read

Thoracic Mobility Upper Back Shoulder Health

Training Science

Work Capacity Training - Complete Guide to Lasting Endurance

Master work capacity with proven methodologies, progressive training schemes, and 11 benchmark WODs to test conditioning.

Nov 18, 2025

11 min read

Work Capacity Conditioning AMRAP

Training Science

Core Activation - 5-Minute Daily Routine for Real Strength

Discover 4 core training truths that transform lifting, plus a free daily activation routine with 10 movement patterns to wake your deep stabilizers.

Nov 13, 2025

11 min read

Core Training Strength Training Movement Quality

Workout Tools

Deck of Cards Workout Generator - Random Training

Create unpredictable workouts with a virtual deck of cards. Assign one exercise per suit, deal cards for reps, and let chance program the WOD for you.

Nov 12, 2025

12 min read

Deck of Cards Random Workouts Home Fitness

Training Science

How to Build a Balanced WOD - A Beginner's Programming Guide

Learn to program your own functional fitness WOD from scratch. Pick a focus, format, time cap, and equipment to build balanced random workouts.

Nov 12, 2025

8 min read

WOD Programming WOD Functional Fitness

HYROX

HYROX Workout Generator - Train Smarter for Race Day

Generate optimized HYROX workouts with time-based algorithms that match race-day pacing. Drill transitions, balance station endurance, and rehearse splits.

Nov 12, 2025

12 min read

HYROX Training Tools Race Preparation