Back in July, my client-turned-friend-turned-absolute-unit Sarah told me she wanted to do “this HYROX thing.” I had no idea what HYROX even was — but when someone trusts you to guide them through losing 150 pounds in two years, and consistently shows up with the kind of heart and discipline most people only wish they had… you don’t think twice.

You say: Yeah. Let’s do the damn thing.

This weekend, we lined up in Dallas and did exactly that. Our first ever HYROX. And it meant more than I expected.

The Pre-Race Chaos (Dallas Style)

Sarah spectated the day before and told me it looked both intimidating and inspiring — which is exactly the energy HYROX carries. I was nervous too, but tried to keep it tucked away. We had done a full simulation already. We knew what our pacing might look like. And honestly? Having Sarah next to me felt like showing up with the strongest partner in the building.

Getting in was… chaotic.

Thank God for the person with a megaphone yelling that anyone racing within 90 minutes should jump to the help-desk line — otherwise we would’ve been stuck outside. After check-in and bag drop, we hit the warm-up area and tried to settle the nerves.

Fifteen minutes before your start, you meet past the warm-up zone for a “briefing.”

I’ll say this: I wish they gave more detailed instruction on station standards — I’ll explain why that mattered for us later.

Then the buzzer hits… and you’re off.

How We Tackled HYROX Doubles (Our Technique Was Different)

Most doubles teams alternate constantly — switching every 100–200m or halfway through stations.

We didn’t do that.

We did our own events for the stations 1, 2, 3, & 5:

• Skierg (me): 4:30
• Sled Push (Sarah): 2:00
• Sled Pull (me): “3:00”… but actually 5:46 🤦🏻‍♀️
• Rower (Sarah): 4:58

Our technique on the rower was actually fun to watch — every time teams next to us switched partners, Sarah kept powering through and making up time. (I'd definitely only recommend if you've adapted to rowing that long at one time though for sure). 

But yes… let’s talk about the sled pull incident.

The Sled Pull Disaster (And Why You Need to KNOW Your Stations)

We went in not fully sure how many lengths the pull required — and there were no clear signs. After what we thought was the final pull, we ran toward what looked like the exit. Wrong. So we had to turn the other diraction and then a judge stopped us and told us we weren’t done, when in fact we were.

We had already done the correct number of lengths.

We were forced to complete two extra turf lengths before they let us go. I was PISSED. My wife has a picture of the final judges back turned towards us when I actually finished and not guiding us where to run next. 

Sarah said she’d never seen me so frustrated.

Between the lack of signage and lackadaisical judging, this station was a mess — and we heard from several veterans afterward that Dallas was the worst organized HYROX they’d ever done. Here’s the lesson for new HYROX athletes:

Know your station standards before you race — don’t rely on race-day instructions.

Write them down. Memorize them. And assume nothing.

Regroup, Recover, Keep Moving

After a couple laps to cool down and shake off the frustration, I refocused. And Sarah let me just run with my heat lol. 

We had work to do. We tag-teamed stations 4, 6, 7, & 8:

• Broad Jump Burpees (Half and half)
• Farmer’s Carry (Sarah until her grip gave out, then I finished)
• Walking Lunges (half and half)
• Wall Balls (half and half)
• And then a final run into the finish chute, together.

Our simulation time was 1:18, and we knew Dallas would be:

1. Harder
2. Longer (the distances between stations add up FAST)

And still?

WE BEAT OUR GOAL.

Under 1:30. For our first HYROX, and with a penalty-level sled pull on top of it — I could not be more proud. We finished in 1:22:16.

Why This Race Meant So Much More

Doing this event with Sarah wasn’t just a fitness milestone. It was a moment that reminded me why I do this job. Sarah has taught me just as much as I’ve ever taught her:

1. Gratitude Changes Everything

Every morning, she takes five minutes to write down what she’s grateful for.

Five minutes.

That habit alone has kept her grounded, focused, and consistent — even on the hard days. And she doesn’t just practice gratitude quietly — she tells people in her life why they matter.

It’s rare. And it creates connection that fuels everything else.

2. Honor Your Appointments With Yourself

Sarah sets appointments to train, walk, move, rest, hydrate — and she keeps them.

Even when life is busy.

Even when she’s exhausted.

Even when she’s running the tightest schedule ever, seriously this gals calendar is crazy. Consistency isn’t always fun, but it’s life-changing.

3. Set Big Goals and Then STACK Them

This year alone she completed a fitness event every single month:

5Ks. 10Ks. Other races.

Next year?

HYROX Singles. A half marathon. More. She just keeps leveling up.

4. Believe in Yourself — Even When You’re Scared

She was intimidated before HYROX.

But she lined up anyway.

Because courage isn’t the absence of fear — it’s action despite it.

Why I Wouldn’t Trade This Job for Anything

There are moments as a trainer that stop you in your tracks — moments where you get to step back and see the ripple effect of someone trusting you with their health, their goals, their confidence, their life. This weekend was one of those moments, especially after Sarah shared with me some pictures she had from 2 years ago, and 1 year ago. Even I don't remember that version of Sarah that I was initially introduced to. 

She is someone who has worked relentlessly for two years — someone who rebuilt their life brick by brick — believed in me enough to say: “Come do this with me.” I will forever be honored by that.

If You’re Thinking About Doing HYROX… Do It.

Here are my takeaways for first-timers:

What to Expect

• It’s intense.
• It’s chaotic.
• It’s electric.
• It’s full-body in a way nothing else is.

What to Prepare For

• Practice heavier sleds than your gym offers — HYROX sleds feel VERY different.
• Study the standards for every station.
• Practice transitions and communication with your partner, the more sims the better.
• Expect longer runs between stations — the extra yards matter.
• Don’t panic if something goes wrong. Stay in it.

What You’ll Gain

• Confidence.
• Grit.
• Community.
• A story you’ll tell for years.

And maybe — if you’re lucky — a partner like Sarah.

Here’s What I Learned For My Training.

Preparing for HYROX has honestly been such a fun shift in my own training. What surprised me most is how little I had to overhaul anything. I didn’t suddenly become a “cardio person.” I didn’t abandon strength work. I just added pieces that supported the race:

• One hour of mitt work each week (the most fun cardio ever--shoutout to DeShawn Hammons at Title Boxing Club)
• A simple 3-mile run once a week
• A few well-designed finishers added to strength days
• A little more intentional heart-rate work

And honestly? The cardio hasn’t felt bad at all.

If you’re someone who trains consistently and your heart rate gets elevated often (Shoutout to Alex Baird at D1 Athletics for my Tuesday sessions) — you’re already doing more HYROX prep than you think. 

Now that I’ve experienced the race — the pacing, the chaos, the problem-solving, the teamwork, the mental swings, and the absolute high of the finish chute — I can say confidently:

It’s more doable than it looks.
It’s more fun than it looks.
And it brings out a version of you that you don’t get to see in everyday training.

I’ve always known I can flip into overdrive when competition is involved. That’s not new for me — it’s a switch that flips, and it’s one of the reasons I love events like this. It’s also the part that made Sarah a little nervous about joining me as a partner… but she accepted the challenge anyway and rose to every single moment.

That competitive edge is part of why I knew I had this in me. And it’s part of why HYROX felt so good.

Would more structured HYROX training help? Of course. If you want to podium or set records, that’s going to take a different level of preparation.

But if your goal is to participate, finish strong, and experience the event, you don’t need to blow up your current routine. The simple additions above are genuinely enough to get through your first HYROX with confidence.

I’ll be racing again in January and/or February — Phoenix and Las Vegas. Singles maybe (which will be more of a challenge because I do better showing up for someone else over myself), doubles definitely with my wife… we’ll see. If you’ve ever thought about trying one, or you’re curious what training could look like without turning your life upside down — let me know. I’m happy to share what worked for me, help you find your footing, or even train alongside you if you want to jump into one of those races.

It’s an experience you’ll never forget.