HYROX, The Next Big Thing In Fitness?

Hey, Athletes! HYROX, The Next Big Thing In Fitness? - Episode of The Garage Gym Athlete Podcast is up! 

• HYROX, The Next Big Thing In Fitness?

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IN THIS 49-MINUTE EPISODE WE DISCUSS:

• Jerred and Joe are back together
• Jerred has signed up for a HYROX event. 
• The guys talk about Jerred's training plan for the event
• They give their own thoughts on other events like this
• And A LOT MORE!!

Diving Deeper…

If you want to go a little bit deeper on this episode, here is a link to the study for you: 

• No study this week

Garage Gym Athlete Workout of the Week 

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HYROX, The Next Big Thing In Fitness?

Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!

To becoming better!

- Jerred

Podcast Transcript

Jerred: [00:00:00] This is the Garage Gym Athlete Podcast, and we're here to build autonomous athletes and put phenomenal programming into every garage, basement, and spare bedroom out there. I'm Jared Moon, and I'm with Jill Courtney. We are strength and conditioning coaches who have turned over 20, 000 people into garage gym athletes over the last decade.

And we're here to reduce the information overload that exists in the health and fitness industry today. We're going to do that by covering relevant science and give actionable takeaways. Not only from the data, but from our years of experience. So let's dive in.

Ladies and gentlemen, welcome to the garage gym athlete podcast. Jared Moon here with Joe Courtney. What's up, Joe? How's it

Joe: going, man?

Jerred: Going pretty well today. Spoiler alert. We're going to be talking to all things high rocks and talk about training for high rocks, programming, why I'm interested in it.

The [00:01:00] fact that I signed up for one. And so that's what we're diving into today. If you're interested in how to train for one of these, maybe you're interested in the event, anything like that at all. Definitely going to be diving into a lot of the details of that, but before we do some updates from us, Joe, how's training, man, how you feeling last time?

We. You were getting needled and your shoulder was a little bit wonky. But how are you feeling now? I, it's still wonky. It's not going

Joe: to get fixed that quick. I guess I got dry needled. Last dry needle would do it in a week, man. I thought

Jerred: that

Joe: was, it freed up my mobility, but I still had all the pain associated there still.

So I went back and then they, I got a lidocaine shot in my shoulder. Have you ever had one of those? I've not. I'm familiar though. Yeah. Pretty cool. So basically like painkiller. And anti inflammatory and steroid to help heal the area so much less pain. Now that was just yesterday. We're about just over 24 hours.

So most of the pain is gone. I still have some lingering going into my deltoid, but he said it'll take a day or two for it all to metabolize. [00:02:00] And then, so I'm just, resting it now for everything to take into effect and all, so I won't do, I ran today. I'll just do something light or something tomorrow, but nothing upper body.

And then Monday I'll start doing my crossover symmetry banded stuff just to really work the different ranges of motion in my shoulder and just to, do things again with it. And hopefully, I'm optimistic, I guess about it. He said, sometimes after a couple of months, it might, you might need another one, or sometimes people never need another one ever again.

They just need the one and it just needed that to reduce the inflammation in the tendons that are going on. And then it's just back to normal. So that's what I'm hoping on. I'm sure that's how it'll work out. It'll be perfectly fine. It's just so strange and awesome in that in the past I've had, I've gone to PT several times before and I've done PT with other military hospitals, and normally it's like you see the actual physical therapist, like what's, and then you're just like, okay, here's these exercises and this person's gonna watch you do your exercises to make sure they're doing 'em right and that's it.

And that's like your contact with them. But this time I've seen the pt, only the PT three times. [00:03:00] And it's been like, Hey, let's needle you. Hey, let's do this. Hey, let's do this. I'm like, that's awesome. That's like fantastic. I like, I know the exercises of what to do for my shoulder for the most part. But pretty happy with that.

Jerred: That's a tough one. I wish you all the best in your recovery and your PT journey. So good luck.

Joe: Always have some sort of recovery. Uh,

Jerred: so update for me, we're talking about high rocks. I signed up for a high rocks with Mark Bishop. We're doing pro doubles. We'll talk more about that in a minute.

But that means I've also shifted my programming a little bit, not a whole lot. So a lot of what I've been doing is what cycle cycle one of this year, body geo and running is in my combination. And so I've been doing that a lot of body geometry work and running. My shift now is I'm just adding in a lot more mixed modality.

Again, I'm gonna talk about the reasoning behind all this stuff. Like I did the GGA 5k this week. Which is a [00:04:00] brutal brutal workout. And then. So I'm just doing a lot more of those things, a lot more intervals, still going to be running a good amount. Eventually I'll be throwing in some IWT. So anyway, I'll be talking about kind of the programming for that and programming for high rocks in this episode, but that's the big update for me is my training has shifted a little bit.

I'm sharing most of that on Instagram through like my stories. If you do want to follow along for what I'm doing. But that's a lot of my focus right now is training for this high rocks. Which is November 23rd here in Dallas, Texas. So I had three, three, three and a half months to, to train for it, which is, with already having a good base I think I think it's solid.

The only bummer is I did the ultra marathon with Bishop in April. And then I didn't run for three months cause I hated running so much after the ultra. And I wish I would not, if I would have known I was doing the high rocks, I would have kept running. So I picked running back up in June. [00:05:00] And so I've been running, whatever, Oh, two months now or a little bit less than that.

And things have, I've gotten most of it back pretty fast, but let's get into the high rocks. I'll go ahead and brief the event. And then we can just discuss our thoughts on it in general. So I'm specifically briefing the pro doubles cause that's what Mark Bishop and I are doing.

And so you start with a one K run and then you come back and this, it's a series of one K runs and then like a modality, like something, some sort of obstacle, I don't want to call obstacle, some sort of like workout type thing. So one K run thousand meter ski erg. One K run 50 meter sled push for Mark and I that's going to be at 446 pounds.

Then it's one K run 50 meter sled pull. That's going to be 335 pounds. That's because it's pro's just heavier. One K run, then 80 meter burpee, broad jump, one K run, [00:06:00] 1000 meter row, one K run, 200 meter farmer carry. And that's going to be two times 32 kilogram kettlebells. So is that like the 70 pound kettlebell?

Yeah. Yeah. So like the 70 count, 70 pound kettlebell in each hand for the pro one K run a hundred meter sandbag lunge. at 66 pounds, which I thought was pretty weak. I don't want to see you one K run and then 75 or 100 wall balls. Oh yeah, we're doing the 100 wall balls and it's at 20 pounds. So and then you're done.

And so that is a high rocks and It doesn't change. It's, that is the high rocks event. A lot of people were comparing it to CrossFit and stuff. And those are things I want to dive into. But what are your thoughts of the event overall?

Joe: I've had interest in this one for a while.

I did a mock workout a few weeks or months ago. It definitely looks like a fun event. I definitely one that I would think it'd be a lot of fun to do. The pro division I, if I did one, I [00:07:00] probably wouldn't jump into the pro because just, I just want to get my feet under me, but I could see it.

Still being, pretty good to do, especially for us. Cause you're really the weights go up. And I think that would tip the scale a little bit in the favor of non runners. What do you want to know why we signed up for the pro? You got, that's just what you do. I feel like the regular was sold out.

Okay.

Jerred: There you go. I asked Mark like a couple of weeks ago, I was like, Hey, do you want to do this high rocks? Cause I was pretty interested and it took him a while to Finalize and say, yeah, officially, like I can do it. And I think in that time period, High Rocks regular doubles sold out.

And so I was like it looks like we're doing pro doubles. And he was like, good with me. Let's do it. So in all honesty, I think that's my preference anyway, because if you do if you do look at like the, I don't know, I don't know the average attendee or like competitor. I do think the regular division would have been, Too easy for us or I'm not saying we would have come in first place or whatever.

I'm just saying I think that we [00:08:00] should challenge ourselves at the pro level, having seen like how many people sign up and the types of people that sign up. It's like almost anybody can do the regular if they have a good fitness base. And so I think it's good. Those sleds. The sled's going to be interesting.

I just don't have a lot of sled work, so I don't know if 446 pounds on a sled on turf is a lot. I don't know if pulling a 335 pound sled is a lot. I don't really know. That's the, that's my only question mark. Everything else on here, I'm like, I know exactly what that's and what exactly what that feels like.

And so that's the only one where I'm not sure. So I bought a sled. I, it just came in the mail. It came via UPS yesterday. I got the the torque in one tank. It's like the mechanical resistance one. Like it's like an air dyne. Like the harder you push it, the more resistance it, it comes.

It's got the three wheels or whatever. So I'm going to start getting in some sled work with this thing. And I got. It's what? I said you went [00:09:00] big. Did I? This is like the Let me make sure I said the right one.

Joe: The one that I'm showing, yeah. It's a pretty penny.

Jerred: Yeah. They're like 800 bucks on Rogue's website. Oh, wow. Okay. 7. 99, yeah.

Joe: Of course, I'm in Europe, and the ones that I'm showing in Europe are like 1, 300. Oh, interesting. Yeah. Just charge more. Maybe they're shipping or something, American made.

Anyway, that's awesome.

Jerred: I'll let you know if it's worth it. I've always wanted a sled and I've become more interested in these whatever mechanical resistance ones. Because if you have neighbors and all honesty, like you can take the screw your neighbor's approach and be like, ah, who cares?

If if you have one of those loud, like scraping ones on the concrete, I just never liked those. It's I really only like them if I'm on turf or grass, I don't like to rip up on my yard with. With a sled when they are on concrete, they're super loud. And I just, I'm like, I don't really want to be that guy.

Like I'll be the guy carrying a [00:10:00] slosh pipe around. I don't care if you think I look weird, but I don't like to, I work out early. I don't want to wake up my neighbors. I just don't want to be an asshole. When it comes to like fitness stuff. So I like these a lot. That's why I've been super interested in them because it's okay, now we can get the really good workout and we don't have to worry about waking people up or being a jerk and all those kinds of things.

But I want to just open this up the conversation to High Rocks in general because I think this has been a big conversation about is this the new CrossFit? Is it just CrossFit? That, that's where I want to take the conversation and I want to get get your thoughts on it.

Because apparently they're about to launch like a level one high rock certification, right? That's how CrossFit started with their level one certifications. It's a competition. It's a known competition. Unlike CrossFit competitions or like the CrossFit games where the competitors don't know what they're walking into ever, right?

Like it's just always,

Joe: Dave has his theatrics of revealing the workouts that

Jerred: make no sense. Which funny is they think that's like what makes it so awesome. But I think CrossFit's losing the [00:11:00] battle in all honesty like people are becoming less interested. I think Hyrox is like going to pass if they haven't already passed CrossFit and they're doing really well.

But what are your thoughts on this versus a CrossFit competition? Is it just a different version of a CrossFit competition in your mind or is this like its own thing?

Joe: Dude, if you put this in front of a CrossFitter, they would die. This is 90 minutes of work, man. I think what's, it's, it is great about it because it can, it is the same thing all the time, what's happening, you can train for, with people and predict if you and somebody wants to, and I think it makes it more approachable because not only the different divisions, you can do doubles.

And which cross competitions have that, but you can see it six months in advance and be like, I know exactly what I'm training for and I can practice for it, but like I've done the local CrossFit competitions too. And you don't find out the workouts in those until the week of. Like you might get two or three days of practice and that, and that's it.

So they still keep the randomness there, but if you want to actually like, like for people who want to do something and actually be able to predict and train for it specifically, [00:12:00] like that's what like running trail races and stuff like that people can do. And I think that's going to be a big difference.

The length of it is a bit is going to be definitely daunting. So if they grow more, they may. You may only honestly might select Spartan. I think this more so replaces or competes with Spartan and I think I discovered it looking for a Essentially a nod muddy spartan because the mud aspect is just it's just freaking annoying.

I don't think it adds anything to it The only annoyance

Jerred: And the only thing that and I've done one of them, I did it here in Dallas at the AT& T Stadium, was the Stadium Spartans and those were cool, because it was like, yeah we removed the mud, and so now it's more of just a fitness thing, but it was still it still wasn't enough the Stadium Spartan, it was like, oh, I did the sprint like a 5K, and, Yeah, some of the obstacles were tough or whatever, but then you get into they might have a sandbag, but you do five reps and it's really light and it's not a big deal.

They just always like, if I want to call it programming, the programming was always weird [00:13:00] and they just made you go up a bunch of steps and down a bunch of steps. It wasn't. It was like, this is called, this is supposed to be fitness racing, right? I don't really consider Spartan races like a fitness race, it is, but it's not fitness racing with how they would structure some of their events.

Joe: Yeah, it's a trail race with stuff in the way and they would highlight like, Oh, 2530 obstacles, but like the obstacle could be literally like one little steeple thing. You jumped over or something like something stupid like that. So I do think it would compete and replace that. And I'm not sure if they will cater to the shorter races, like a mini high rocks.

But I think it's awesome if they don't just because Hey, this is what we're going to stick to. This is, if it's indoors, it's all set up. Yeah. And they have a procedure for how each of the stations are. So two mixed divisions, I think would be really hard to do something like, unless they did a kind of what Spartan does with their whatever their one above beast is the ultra where they just do two laps of the whole course.

So if I rocks wanted to do an ultra. Hi rocks where they just do the whole thing twice and like that [00:14:00] and that's it. But yeah, so I think it's more so in competition with those, but I think it'll should be more to me. It'll be more appealing, even though on the surface it looks really hard to a lot of people because you're doing all of these things, but I also think it would be more approachable to a lot of people to me as long as you can work out for 60 plus minutes.

Jerred: Yeah, and I'm in complete agreement. I don't think this is a CrossFit event at all. I do think CrossFitters could do well here just because they're more accustomed to switching modalities, right? It if you're a really good runner, and then you go do a sled push, I think that's harder than Like I'm talking about a really good, like I'll, all I do is running to get good at a 446 pound sled push.

That's a bigger gap to bridge than a cross fitter, adding some running, a couple of days a week. So I do think that they have the advantage if they start training for this. I don't think like the programming at your gym will necessarily help you crush it here. But I think that they have the advantage [00:15:00] over a runner trying to come from this background.

Cause runners are typically like they run in this one plane of movement. They're all jacked up. They're not strong, like those are a lot of limitations to come over to get over. So thinking of

Joe: the EO3 5k, after you do three sets of 15 air squats, then you go right into an 800 meter run.

That first 50, 50 to a hundred meters, you're a bit slow and stiffer because you just did a bunch of air squats and it's not the same as just, I can just run in the same direction for the whole time. And that's what you're going to get here too.

Jerred: Yeah, and that's what mark and I were talking about is like a lot of the workouts.

We've programmed are like perfect for this Not not perfect, but like a great test. So just to bring up Some workouts I'm gonna throw into my training for this that already exists around garage gym athlete is the eo3 5k Which is a combination of a bunch of calisthenics and 800 meter runs The GGA 5k, which is even more calisthenics, you add pull ups and it's one mile run at a [00:16:00] time, 1.

03 miles. Then there's broken arrow, which is like, all of these are longer duration. They're not like 12 minute Metcons, right? They're like the EO3 5k, anywhere from 35 to 45 minutes for probably a good time. And then the GGA 5k, probably 45 to 55 minutes for a good time, broken arrow. If you're finishing sub one hour, that's amazing, but it can go up to an hour, 10 hour 20.

So these are just like it's mixed modality. But with a lot of aerobic base, like I've already programmed a lot of great workouts for this, and those are honestly my favorite types. That's why I'm so interested in High Rocks, because I'm like, I wish High Rocks existed when I was like in peak Murph shape.

Like whatever, six years ago, seven years ago, eight years ago, whenever that was, I feel like I would have absolutely crushed it, and I'm not saying You know, I'm not making any excuses. I'm just saying I was in the best mixed modality shape there from like aerobic with being able to do a bunch of muscular endurance stuff.

And I don't [00:17:00] think it's CrossFit just because you're like interchanging different things. I really don't think it's CrossFit at all. And here's how I've been thinking about it. Lately is there's tennis. It's like this big sport. It's awesome. All the pros have been, they do amazing.

Things that you can't do in tennis and and then pickleball comes on the scene and all the tennis players are just, they just crap on pickleball just constantly, but everyone else is we don't care. Pickleball is what we want to do. You know what I'm saying? Like pickleball is overcoming tennis and all the pros are whining and complaining about what pickleball is doing to the sport of tennis.

And then, but the world is we don't care. Pickleball is more fun and pickleball is what we want to do. And I feel like that's the difference between CrossFit and High Rocks right now is like CrossFit. It's no, we're truly the best. We're like an actual elite sport and we're finding the fittest on earth and our competitions are really hard.

And everyone's yeah, that's true. But High Rocks looks more fun. And so we're going to do that. It's I'm not debating whether or not CrossFit might [00:18:00] actually be finding the fittest person on earth. Like in all honesty, and I'm talking about the highest level. My problem with CrossFit is the average mom or dad going to do like a 12 minute high intensity workout every single day, thinking that's the answer.

But when we get to elite level CrossFit games athletes, where these people aren't just doing CrossFit, we've talked about that they're following a strength program, they're throwing in some metabolic conditioning, they're doing a ton of aerobic work, like a ton of aerobic, just straight up single modality running.

They're just doing a ton of CrossFit games competitors. Might actually be the fittest people on earth, if not to Catholics in the Olympics, right? Like it's one of those two groups of people because things that CrossFit athletes can do is just run a 430 mile and then also clean and jerk 400 pounds.

Those things are insane, like they're insane and I no doubt you're doing some awesome stuff finding that person, but you're leaving out. All the regular people, right? Like it used to be like this more inclusive thing, but now it's not really because [00:19:00] the elite level CrossFitters have gotten the gap is so far.

It's more it's like the NFL. It's yeah, it's fun to watch, but I can't do any of that. You know what I'm saying? Like I'll never be able to do any of that stuff. And that's how CrossFit is becoming. I think for the masses, but that's not how high rocks is. High rocks. If you can just keep moving your body, I don't know if there's a time cap, like you can get through this and it's a lot more fun.

So yeah, I think the tennis and pickleball examples is the best I could come up with, like how I think it's happening. It's like pickleball is taking over the world. It's actually changing some tennis clubs to where they're not using tennis courts anymore. They're changing like two or three tennis courts to five or six pickleball courts.

And I think the same thing is going to happen. Yeah. Here is like high rocks is just going to continue to explode because the events are known. I don't have to get good at a snatch or clean and jerk. You know what I'm saying? There's a very low risk of injury to this event overall. So I think that's why it's gaining so much steam.

Joe: Yeah. And like they already, there's a lot of gyms that are already approved high rocks training places where you can find either coaches or they have the [00:20:00] Either the training equipment or in people that do the races and there's even a gym here near me in Spain that I could go to. So it's just crazy to think about.

So they already have gyms and places to train and open up for you to do some of these if you just wanted to, try them out.

Jerred: Yeah, so let me, let me break down the event a little bit because once I started looking at it, I was like, who does this favor? And it definitely favors somebody with a massive aerobic engine, like they can pretend there's a lot of strength in here, but there's not, they're very, there's very little strength.

Almost, other than the sleds is the only argument you could have for having any kind of strength. And that's

Joe: a really gonna hurt people.

Jerred: Yeah. I feel like the sled is like a massive separator there. If you are, cause all these other things, I feel like you could be good at like even if you're not very strong, but the sled seems heavy.

I'm very interested to see what those actually feel like those weights, but I bet it, it's looks challenging on paper. It doesn't, I don't look at 446 pounds for a sled push and I'm like, I'm like, [00:21:00] that seems like a lot, but I, like I said, I don't push sleds that often, but anyway, how I broke it down was this is predominantly aerobic capacity.

So I'm talking like 60, 60, 65 percent aerobic capacity. Then, probably another 30, 35% Muscular endurance, just straight up muscular endurance. And then you have power endurance. And so it's, you notice how everything I said there is strength, really error is endurance related. It's aerobic endurance muscular endurance and power endurance.

Now they're technically a strength because you can't have a high level of power endurance without having some strength, but pushing a sled is not necessarily raw strength. It's power. And so you, and it's. It's for distance. So it's really more power based. So everything here, it's an endurance event.

And I think people should realize that like it's power, endurance, muscular endurance, and aerobic endurance, we know how to train. Muscular endurance, we know how to train that as well. You can just get in a lot of reps of [00:22:00] something like Murph, TGA, 5k, EO3, 5k, Broken Arrow, those kinds of things.

But power endurance is like the sleeper. Like I think if you don't know how to program that, this, you will get eaten up. Because the power endurance, the big power endurance movements here are 50 meters, like push 50 meters, sled, pull and then the 80 meter burpee broad jump. I think that is the biggest sleeper movement in there over anything else.

Everything else makes, it's I know exactly what that's I've done a lot of burpee broad jumps. I've done a lot of burpees. I've done a lot of broad jumps and that is such a power based movement. That I think people don't realize how. fatigue you're going to get if you haven't trained power endurance that's just going to drain all your energy it's going to zap you right before you go into another run and then another thousand meter row so that's my breakdown of the areas you'd need to train if you want to get good at this event

Joe: yeah and the run in between is also something to to adjust i did my mock workout a couple weeks ago and i did i started and ended in with a [00:23:00] 1k run so i did four 1k runs And in between I did the one K row, I did four minutes of Airdyne because I don't have a skier again.

It was still like still a lot of lower body to it. And that's about what it, that same time domain would be about. I think rowing took me about just under a thousand meter row is just under four minutes. So four minute Airdyne. And then that did the a hundred wall balls and running afterwards, like that first, like I said, the first 50 to a hundred meters you're wobbly, but once you get going it's finding that, that right.

80%. I'd say just like we do with the, three, five K that right. 80, 85 percent pace that you can maintain for a long time and not just burn it out. It is really good that the wall balls are last because that was the absolute worst when I did this work out. But the run is essentially your.

You're it's a rest, but it's not a rest. Like it's the equilibrium you have to find is in the run to a comfortable, a comfortably, but hard pace.

Jerred: Yeah. Like you don't want to, it's, it's [00:24:00] crazy, man. Like the programming behind it too, because if these were 800 meter runs, it'd just be a little bit different.

It's at that thousand meter just puts it a little bit into that, like endurance category to where it's okay, I can't sprint this. And I just know this from the EO three or the, yeah, the EO three five K where it's 800 meters every time. It's If you want to burn it to the ground and run like your fastest 800 meter, you're not going to survive for very long in the year three, five K.

And I see it happen to people twice a year, cause we do it at these big events twice a year and people are normally burnt out by the third one. So you really have to know your pacing there. And I, but that's also like when I used to do the EO three, five K and like race a lot when I was in the military, like race other people doing this workout, that was always the separator is you could gain some ground on calisthenics, but it was really your pacing on the 800 meter that would make the biggest difference.

And in all honesty, I'm gonna be running behind Bishop. Cause we can't, it's a, it's doubles. We can't split up, I guess if we finished the, if we finished the [00:25:00] one K not together. It's a, it's like a three minute penalty or something like that. And so I'm going to have to just chase, he's going to have to be my rabbit.

I'm just going to have to, all right, Mark you push us on the runs. I'm going to just do my best to keep up with you. Because he's a much better runner than I am, but then maybe I push more on the sled or maybe I, maybe I help more on the sled and he paces us on the rest. Now the only thing I don't like about the event is I don't like that it goes from 1k run to 1000 meter skier or another 1000 meter row.

To me those make no sense. But that's also because I don't love. Endurance events. Like I just, that's what this is. I think I'm going to like this a lot, but like going straight, like I would never program that in a workout. You know what I'm saying? Yeah, I wouldn't go, let's do a thousand meter run to a thousand meter row.

Like to me, it doesn't make sense. They're, they act like they're, it's a strength movement, but I guess if you're a runner again, if you're a runner. Going to a skier or runner go into a rower doesn't really screw you [00:26:00] up Maybe but like I don't those still aren't strength like they're Very like very high aerobic very low muscular endurance.

So like I don't see why those are programmed to be honest. That way I would have maybe just added other more strength based. But again, that's my bias speaking. Not necessarily that it's poor programming. It's just a lot of it's so much aerobic. There's so much aerobic in this thing.

Joe: Yeah.

And I guess you'd have to think about what you can do indoors in the, at a station. And. What's not a high degree of skill because like instead of one of those, you could make it double unders, but then double unders is highly based on skill. And then you get into, some of the things with like cross who's becomes limiting factor, right?

Jerred: Yeah.

Joe: Yeah. But this, it's not really skill based. It's just as long as you just have to put in the work for all of what you said.

Jerred: Yeah. And doing these events like broken arrow, GGA five KEO three five K. Yeah. What I always coach people through on these two and what I'd coach anyone through on the high rocks is just don't stop moving.

Just don't stop. There's really no need for [00:27:00] it. If you can't physically push the sled, that'd be the only reason you should stop. Otherwise, there's no real reason to stop. You can jog a 1K. You can just keep moving on the burpee broad jumps, but don't stop. Just keep moving on these things and you'll make it through.

Yeah, but I think I want to talk a little bit about programming, but did you have anything else? No, I don't think so. With, definitely with the like you're getting into programming, definitely with the sled, once you get the momentum going, don't kill the momentum. I saw when I was watching the video.

Joe: That you sent me about it. I usually, some people that were like leaning into it and we're pushing it like a couple of inches at a time. And I'm like, no, just rest. And then once you get the momentum going, just bite your lip and just keep pushing because it's going to be way better, even though it's going to hurt.

It's going to be way better to just get, keep the momentum going and then starting the momentum back up with with sled pushes.

Jerred: Yeah. And I got to rewatch that video a couple of times. There were a lot of rules. If you do this, it's a penalty. If you don't do this, I got to write all that down because [00:28:00] I still don't understand it all.

Like my understanding on the doubles portions, like we have to run together. We have to finish at the same time, which means. I don't know why they care so much. I guess because one person could run really fast and get to rest a bunch. But if they're having to match the pace of their slower teammate, they're still getting to rest.

So it doesn't standing rest or like zone to rest anyway. But then there were, I think that we can split the work, but maybe not on everything like on the sled. Mark could push it. And then if he's done, he could just get out, hop out. I could push it. And so that's cool. But I don't know if that's true on a thousand meter row.

I think if I start the row, like I have to do the row. I don't think I can be like, okay, I do 500. Do you do 500? And I don't even know if I'd want to do that. I feel like the transition would cost us more time than it would just be for one person to finish it out. But Mark and I will have to talk strategy and stuff.

What we want to do there. But to get into programming. So if you're thinking about doing something like this, here's what I'm doing. For strength, I'll just hit on that first. I am doing body geo. I'm sticking [00:29:00] there for a couple of weeks. And then my strength will transition to IWT. So interval weight training, which we've also done a lot on.

The hard to kill track recently. And the reason I'm doing that is because it's just. IWTs are almost perfectly geared towards this kind of thing. So if you're unfamiliar with an IWT, it's like a power based movement. And then immediately following that power based movement is a run typically two to three minutes.

I will probably go higher in the time domain because normally we do let's say it's power clean. You do power clean, then you run for two minutes. I'm going to be doing that type of IWT and then you rest for two, three minutes. I'll probably do something like that, like a power based movement, and then I'll do runs, but my runs, I'm probably going to clip up to four minutes, probably four minute runs, because I think that's probably more realistic of what a one K will be.

If I had to guess probably longer, right? I guess

Joe: it is a one K more like five minutes. Oh, yeah. So when I just looked at my one of the workout that I did last month, my runs were [00:30:00] just over five minutes and I think my last one was like 5. 5 and some of the stations were right on five except for the row.

That's obviously like a four minute. So the row and skier, you already know what your pace is gonna be because you because the meter basically tells you, but everything else seems to be about 5 to 5. 5 minutes. Now, I, again, I don't know how this the sled one's going to go because of that.

Jerred: Yeah. Yeah. So I'll have to, I don't think I want to push up to a power base lift and then a six minute interval. I don't think I just don't think I want to do that. But then the year three. Anyway, so strength body geo, sorry, I don't want to get sidetracked on that body geo for a little bit.

And then I'm going to transition to interval weight training. And then I'll be doing interval weight training pretty much for the remainder after the first couple of weeks of body geo. And then I'll start adding in like I'm already doing, there'll be a lot of zone to work just to maintain my base aerobic work and running intervals.

So running two to three days a week, getting that, like I said, zone to a lot of base base work and then high end intervals. So doing 800s, doing 400s, doing one Ks, [00:31:00] doing two Ks, doing mile repeats, all those kinds of things will be in their program from a running standpoint. And then just trying to get as much power endurance as I can because that's something I haven't been training as much to be honest, never, and it's never really a focus even on the hard to kill track.

It's we'll touch power endurance, but we don't train power endurance. For a full cycle because power endurance sucks so hard. I just don't think, and it's not that necessary, right? It's not it's more of a, it's, it can be super glycolytic and it's really painful. So I don't like to program like power endurance once or twice a week for a full cycle, because people would get so burned out, but I'll be throwing in power endurance at least once a week.

And so I'll either be doing that with a sled. Another way I like to do power endurance, if you just really want to punish yourself grab a kettlebell, you can do the kettlebell snatch test, you can do max rep swings. So grab a 50 pound kettlebell and swing it 50 times, swing it a hundred times without setting it down, without setting it down, just keep going.

You'll then you'll realize, Oh, that's power endurance. Yes, that's power endurance. [00:32:00] And probably the best way to train power endurance in the safest way is going to be with a kettlebell because kettlebells. We talked about this in the last podcast episode. They can generate, have you generate a lot of power, but in a very safe way, I don't like training power endurance with cleaning jerks or snatches with a barbell for time over and over high rep.

I don't think that's smart and I don't think it's good for your body. So I'll be doing some air bike work. sled work and some stupid kettlebell stuff. That's what I'll call it. Like painful kettlebell things. 70 70 pounds, 70 reps, those kinds of things. Did I ever tell you about that time when I, in the military, when I got challenged to do that?

Joe: Which one was it?

Jerred: So I had just, I just got reassigned to special tactics and I showed up and the Colonel knew I was like a fitness guy and he was like, he just challenged me, like straight up challenged me. Cause he could do. He did something, he did 50 kettlebell swings with 50 pounds or something like that, unbroken.

And he thought it was awesome. [00:33:00] And then I didn't say anything. He was the Colonel, like he was a Colonel. I'm not, I was a captain. I'm not going to say shit, dude. So yeah, you did great. And. But he just challenged me anyway. He's I want you to do 70 reps with a 70 pound kettlebell without setting it down.

And I was like, okay. And so I did it. And it was one of the worst pains I've felt in my entire life. Think about it. There's no way I'm not doing it right. If I was just like chilling, didn't have any, didn't need to show anybody like whatever, That probably would have quit that, but I didn't quit that one.

It was 70 unbroken reps with a 70 pound kettlebell. I was in pain for solid, like five minutes after, like it hurt during, like it probably started really hurting at rep 30 and I had to push to 70. And then afterwards, my quads, my arms, my hands, my forearms, like everything was just in so much pain.

That ladies and gentlemen, that's power endurance. So I'm not saying you have to go do that exact thing, [00:34:00] adjust it to your level. I don't think I could even do that today. Like I think I could try maybe get to 50 reps or something like that, but those are the kinds of things I want to get good at just because it'll make something like a burpee broad jump so easy.

If you can handle stuff like that, the burpee project is going to be a joke. And yeah, the wall balls. I think that you, I think wall balls. are going to be fine if I'm doing stuff like, and that's how I round this out. I talked about strength. I talked about aerobic power endurance.

But then I'm also going to be throwing in like a meet yourself Saturday, but it's just going to be a couple of meet yourself Saturdays on repeat. I meet yourself. Saturdays are going to be GGA, five K EO three, five K Murph broken arrow. That's it. Those four on repeat once. One of those each per week for so I'll he hit each one of them a month like you know in a month cycle So like one Saturday's Murph next Saturday GGA 5k next Saturday's eo3 5k next Saturday's broken arrow next month They all just start over Murph GGA 5k eo3 5k broken arrow That's just what I'm gonna do because those are like the it's the meet yourself It's the muscular endurance [00:35:00] and I think if you if I master those workouts wall balls would be no issue Because think about it you're doing And they do, but you're gonna workout 5K, 360 squats.

You know what I'm saying? Yeah. Like insanity. But you're gonna add 'em to your workouts

Joe: though,

Jerred: while add to my

Joe: workout? Maybe a little bit. You have the perfect place now in your house. You have a tall indoor ceiling. Yeah. And I know you have a 30 pound ball, but like I'll do some, I'll do some.

It's gonna be feel so much lighter when you go and you're like, oh, this is only 20 pounds. I only got a 30 pound. Yeah. That's what I'm using. I guess

Jerred: I'm not concerned about the wall balls because if we can break it up, I only need to do 50. Or if Mark doesn't want to do as much, I need to do 60 or 70, and so even right now in my brain's that's fine because it's the end, right? It's

Joe: yeah,

Jerred: if it was the first thing, that'd be different. But for me, I'm like, that's just the grit. That's just the grit event. I just need to, whatever I have to do to make that happen. I don't care if I'm throwing up, like just, Do the wall balls and then you're done.

Like it's and I think all the other things, but yeah, I will definitely throw some in there and I'll only do 30 pound wall balls. So by [00:36:00] the time, cause that's all I have. So by the time I get to the event, it should be easy, but I'm excited about it, man. I'm excited about this event overall. How

Joe: much money do you want to sink into?

Preparing for this high rocks

Jerred: like a bet or just no. Yeah. Oh, I already bought a sled, which is 800. Let me look at the, I have a skier or you're talking

Joe: about it. You're talking about it a month ago or so, but if you got an air dying, then you could do conditioning to the grave.

Jerred: Yeah. Conditioning me to the grave is a phenomenal other than it actually almost sending me to the hospital one time or actually killing me one time, should I say? I'm trying to think of. I don't think I'll add that one in. Cause it is like predominantly conditioning, but it is phenomenal. Cause you have the running now.

You make me want to do it. Maybe, I don't know if I add another, I'm gonna have to get rid of something like it's always a space issue with me. Yes. I got space, but I [00:37:00] do I do need, yeah. The the sled's not coming inside. It's going to stay in the.

Stay outside, but yeah, maybe I will. Maybe I'll get an airdynamic so I can throw condition me into the grave in there instead of doing. Broken arrow without broken arrow. So awful. It's

Joe: got 10, 12 minutes on double unders. So that's not translate to the event.

Jerred: Hey, no, it's just the, it's the muscular endurance associated with broken arrow.

But I also, I am going to change broken arrow up. I don't think I'm going to bike. I forgot to say that. I know it's 10 miles of bike in the broke and broken arrow. I think I'm just going to do rowing and skier for 10

Joe: miles

Jerred: or find the equivalent, I haven't figured out exactly. I don't know if that rowing 10 miles and biking 10 miles are very different.

So that's not going to same with skier. See, you're more on par with running and rowing's closer to running.

Joe: It'd be, it'd probably be half

Jerred: probably five

Joe: miles. Cause so maybe I'll do two and a half

Jerred: miles skier, two and a half miles, a row, something like that. Yeah.

Joe: I got to figure out [00:38:00] if I am going to do the one in Madrid because the end of October.

They have an event in Madrid and we might actually be in Madrid that same weekend. Cause my parents will be in town. So I got a debate if I am going to do that, I would do the singles, not doubles. So I'd be doing it solo, which is suck. And I don't even know if they have any spaces open now this far out.

So let's look into that.

Jerred: And just to talk about like why do these events and why I'm so interested is I like having things on the calendar to train for, but here's the deal. I thought, like I did the ultra, like the death by 5k. Running races just are not my thing. They just never will be.

Because to me, I'm not trying to be, I don't ever want to train to run a fast marathon. That's the least interesting and most mentally painful training I could probably do is like training to run a fast marathon And that's just me i'm not gonna do it and I was like, okay how about [00:39:00] ultras because that's just you just gotta slug through it.

Let's do some ultras. I did that one to me since running is just not my thing ultras are like it's just It's just an exercise in suffering. It's not, again, I'll never be like competitive at them. I think some of them are cool, but I don't think I want to go any further and not support CrossFit.

I don't want to compete in it at all. Cause I don't want to train that way. Even though, like I said, I respect the high up men and women in, in the CrossFit games and their training, But this really has me interested. And then Spartan races and stuff. We've talked about those. Those are cool.

We've done plenty of those, but they have some of their cons and drawbacks too. So I really liked this idea of high rocks. I don't know if I'll end up doing more, but I can't see finishing one and not being like, Why not do another one? Do one a year and you'll find

Joe: something to do better.

Jerred: Yeah. Because like I'll do this one with Mark, but then maybe the next one I go solo or something like that, but it just, I like having something on the calendar because already I put this on the calendar a week ago, a little bit less than a week ago, I've got new [00:40:00] programming. I'm going to be super consistent.

I won't miss any training sessions. I won't. I won't relax on any of the intervals that I run because I know it's for a reason for a purpose. And if I'm just training for no reason, like I'll be consistent, but I won't be like at the top of my game and all honesty, mentally, like if I don't have something to train for.

And so that's why I like that high rocks exist in that it's gaining some steam because who knows, maybe I do put it one to two of these on. The calendar per year, not to try and be competitive, not to try and I don't care about any of that stuff that much. Like I just, it keeps my training and my consistency and my discipline sharper.

So that's a big reason I do these things. It's not to go prove to how fit I am or anything like that. I could care less. I just want something that's Hey, I got something to train for. There's a reason I need to go do this. And I've even heard a couple of people talk about their thinking about doing like high rocks kids.

And that has me excited too, because if this is something like I can go do, and my kids watch me do, they can become [00:41:00] more interested in this, in a, the sport of fitness, if you will, and not having to be CrossFit. Because my oldest son, William, he asked me the other day, so we talked about training uh, I've been training him this summer.

He asked me, and I don't remember if I talked about this on the podcast or not, but he was like, he's Hey, you're fit, you're strong, you're athletic, but you don't play a sport. Like he didn't he just clicked this summer when he's training. He's I don't have to play a sport to be strong and fit and athletic.

And I'm like I played sports when I was younger. So you should keep playing sports. I think it, yeah it's, it develops a certain level of athleticism, all these kinds of things. But it also clicked with him that If I don't like a sport, I don't have to do the sport because I want to be strong and athletic.

If you can be strong and athletic without having to do that thing. And I think that's something that's opening up for our kids more so than we had, which is like. You can actually just go work out and then compete in working out. That's what the joke [00:42:00] about CrossFit has always been is like, Oh, you're the fastest exerciser.

Congratulations. But it's yeah, but there's a lot of fitness involved and it's a cool thing. And I think the high rocks competition is better for people. And so anyway, if it's something I get my kids interested in. I'm all about it. Like I'm all about it. Becoming a fan of high rocks, but we'll see after my first one

Joe: how I feel about it.

It's nice finishing an event, not covered in mud and you can hang out and do something. You don't have to feel like you have to go rinse off at a water Buffalo and then try to piece, change your clothes before you get into a muddy car because everything's just a mess. Yeah. Or you're broken

Jerred: for four or five days.

Like after I ran the ultra, like I was. I was fine, but like my training had to change for a week or two after that, like I had to go easier on stuff this I'm gonna hit this on a Saturday. I'll be training back to normal by Monday, because this isn't that far from something I would just do for fun, like this, like Broken Arrow and this pretty similar in the suck factor and Broken Arrow is just could just be a Saturday for me, and yeah, I think it's pretty cool. To your point, like. We're not [00:43:00] muddy. We're not getting hurt. We're not like, having to recover for three weeks or anything like this, if I did a hundred mile ultra marathon, like I'd be broken. For a long time and then I have to recover and yeah, I'm just not interested in any of that crap this looks pretty fun.

Cool. Yeah. All right. Those are our thoughts on high rocks thoughts on programming thoughts on training again I'm jared. moon on instagram. If you want to follow like my daily i'm posting almost every single workout on my story and so you can go follow along with that and then for all of our garage team athletes out there following the programming maybe this ends up in In the app somehow i'll talk about that You With Joe, when we're not recording podcasts see if that's something we want to do or not.

He's Oh I got a new project. That's it for this one though, for all of our garage gym athletes out there. Thank you so much for sticking to the programming and being a garage gym athlete. If anybody wants to learn more about what we're doing, go to garagegymathlete. com sign up for a free trial.

We would love to have you, but that's it for this one. And remember if you don't kill comfort [00:44:00] will kill you.