5 Running Workouts for HYROX & HYROX Rundown

Summary

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RMR Training Podcast — “5 Running Workouts for HYROX & HYROX Rundown”

Hosts: Rich Ryan, Meg Jacoby, Ryan Kent
Date: May 4, 2026
Episode Theme:
A two-part deep dive into running workouts specific for HYROX, followed by a lively “attributes draft” discussion dissecting and drafting the essential qualities of elite HYROX athletes, both men and women, with plenty of performance analysis, stats, and banter.

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I. Episode Overview

The episode kicks off with Rich Ryan going solo to detail his top 5 running workouts for HYROX - focused on efficiency, real-world application, and thoughtful consideration for hybrid athletes who need to balance running, strength, and race specificity.
The second segment dives into a unique and highly entertaining “HYROX Rundown” panel (from the Race Brain podcast) where Rich teams up with fellow experts to draft the ideal male and female HYROX athletes. The draft structure forces the group to consider not just raw stats, but all-around utility, race tactics, legendary closers, and specialist strengths, all delivered in the podcast’s signature banter-heavy and analytical style.

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II. [00:01 – 36:58]

“The 5 Best Running Workouts for HYROX”

By Rich Ryan

Main Theme

How to structure running for optimal HYROX performance: balancing speed, efficiency, and energy systems within the unique demands of hybrid racing.

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Key Workouts (Ranked #5 to #1)

5. Hill Sprints [05:32 – 10:00]

• Purpose: Power development and efficiency with low recovery cost
• How-To:
  • Find any hill (ideally >5% grade, treadmill at 8-12%).
  • Run 6–10 reps x 30 seconds hard uphill, walk down for full recovery.
  • Once per week, on an aerobic or easy run day.
• Why Not Flat Sprints?
  • “You’re very rarely going to be sprinting in a Hyrox—maybe in the first like 50 to 100 meters if you really want to establish yourself, but more or less, you’re not going to be sprinting.” (Rich, 05:33)
  • Uphill reduces muscular strain, works power, and limits risk of injury.

4. Efficiency Reps [10:00 – 15:00]

• Purpose: Increase distance-running speed using race-relevant form.
• How-To:
  • 6–10 x 200m at 5k to mile pace, 1 min rest.
  • “Run at your distance form as fast as possible… not sprinting—more like what you would hold for a fast 5k.”
  • Preferably before a quality session, as a primer.
• Replacement for Hill Sprints: For those without access to hills.

3. LT1/Zone 3 (“Gray Zone”) Work [15:00 – 20:00]

• Purpose:
  • Build sub-threshold sustainable speed and “feel” for extended high-intensity effort.
  • “It’s faster than a zone two. So, it’s kind of like zone three… what we traditionally consider gray zone in running.”
• Execution:
  • Extended efforts at half-marathon pace / long “steady state,” around 20–45 minutes.
  • Often blended with other modalities—e.g., 20 min run at LT1, straight into 15 min Echo bike, etc.
• Reason:
  • Directly mimics the “comfortably uncomfortable” race pace of HYROX.
  • “Not only am I getting the physiological benefits, but I get the psychological benefits: This is how my body feels when I'm running at that pace I’ll need on race day.” (Rich, ~18:00)

2. Race-Specific Threshold Sessions (Threshold Combo Work): [20:00 – 35:00]

• Purpose:
  • Accumulate as much time at threshold intensity as possible without burning out or sacrificing strength work (“threshold” ≈ zone 4/lactate threshold).
• Debunking Norwegian Double Thresholds:
  • Not practical for most HYROX athletes, as it requires unattainable training volume.
  • “If you’re a pro with 100+ miles a week, go for it. But for most of us, double threshold training doesn’t work… you’ll hit your ceiling quickly.” (Rich, ~29:00)
• Preferred Approach:
  • “I recommend putting threshold work before or after a HYROX workout. Example: 3x6 min threshold intervals, then an immediate 20–40 min HYROX AMRAP; or, reverse the order.”
  • Just stacking big threshold sessions without stations doesn’t address the real race dynamics.
• Adaptation:
  • “Combine your threshold and HYROX sessions, as opposed to splitting those apart and doing it on frequency… you want the specific fatigue.”

1. Threshold Sessions Integrated with Station Work (see above)

Rich’s Personal Running Week [~33:00]

• 2 threshold sessions/week
• 1 LT1/Zone 3 session
• Efficiency reps before threshold
• Hill sprints another day, if recovery allows

“Follow those five—you will get faster. Promise.” (Rich, 35:00)

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Notable Quotes / Memorable Moments

• “Speed doesn’t always equate to faster HYROX times… get fit, get strong, get efficient instead.” (Rich, 05:32)
• “If you’re doing 100 meter sprints, you’re gonna be in sprint form… that doesn’t translate to HYROX.” (Rich, 05:40)
• “The Norwegians do double threshold, but they also run 110–120 miles a week. That’s not applicable for most of us.” (Rich, ~26:20)
• “Double threshold training: Good in theory, not in practice for HYROX. It did not work for me.” (Rich, ~30:10)

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III. [37:15–1:43:51+]

“HYROX Rundown: Athlete Attribute Draft” (Race Brain segment)

Panel: Rich Ryan, Jack Bauer, Matt (Raw Dog), Dawson Miller

Main Theme

The panel “drafts” the ultimate male and female HYROX athletes by assembling key attributes—running, ergs (machines), sleds, muscular cardio endurance (farmers/burpees), lower leg/closing, and race acumen—from the best elite competitors (current and past). The draft is highly analytical, statistical, and loaded with trash talk and insider jokes.

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Draft Structure & Categories Explained [41:13+]

• 6 attributes per gender (e.g., running, ergs, sleds, muscular cardio, closing ability, race acumen)
• Each attribute must be filled by a different athlete from the elite pool, cannot double up
• Includes current and notable past athletes with significant pedigrees

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Highlights & Discussion Points

The Value of HYROX Attributes

• What makes a great HYROXer isn’t just raw running speed, but the combination of running, strength, tactics, and “dog” mentality.
• Running ability and sleds were most hotly debated, with the consensus that true outliers in these categories are rare and draft-defining.

Notable Athlete Picks & Arguments

Women

• Lauren Weeks — Running Ability ([55:03])
  • “Her solo time in Warsaw was faster than the run time of Holly Archer and Saskia Millard… also faster than Joanna.”
  • “Even though we know what she’s going to do, it’s still just incredible that she does what she does.”
• Meg Jacoby — Sleds ([70:53])
  • “When healthy, Meg Jacoby bodies the sleds unlike anybody else... over at the sleds, the race is over.”
• Miriam Von Rohr — Closing Ability ([64:51])
  • “If you can wall ball a 2:57, you have the closing ability no one else can match.”

Men

• Luke Greer — Running Ability ([57:15])
  • “There aren’t too many places in HYROX where you can make up 45+ seconds—but that’s what Luke does, consistently.”
• Hunter McIntyre — Ergs ([60:06])
  • “His fastest erg splits are insane. Sub-7 for the 2K row in the middle of the race. No one else really compares.”
• Marcus ‘Debo’ Wallace — Sleds ([79:47])
  • “He can push the sled, let go, and it still moves. The only athlete I see do that.”

Debate Moments / Banter

• “Are we really going to argue for short course times?” Repeated riff on course discrepancies and comparing true performances.
• Recency bias and ‘course advantage’ jokes: “That Warsaw course doesn’t count!” (on sleds / running, 97:19)
• Dog Mentaility Theme: “I draft dogs. I got Lauren Weeks, Meg Jacoby—those are dogs.”
• On Race Acumen:
  • “If you stick to your plan, you podium. If your machismo kicks in and you try something silly, you get waxed.” (on Rich, [99:28])

Panelist “Self-Attribute” Q&A [140:51]

• Rich: “Go sleds, see me.”
• Jack: “You don’t want to be next to me on farmers’ carry.”
• Dawson: “Running ability…but I’m the most even person out there.” (modest, classic runner answer)
• Matt: “Race acumen. I know how to run my race.”

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Notable Quotes / Moments

• “He’s a power bottom.” (on Jake Williamson’s erg abilities, [83:35]) — Banter on how athletes generate their power.
• “Debo is the best on the sleds... when you let go, it keeps moving.” ([80:11])
• “Big boys, baby.” Rich, assembling a ‘monster’ male team ([138:12])
• “Race acumen – Don’t see me in the closing, don't want to be near me on wall balls.” ([141:24])
• “Team recency bias!” — recurring theme, jesting Jack’s picks for using the latest results ([137:37])
• On athletic improvement: “Kids these days are fast. Super shoes, track enhancements…” ([44:43])

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Draft Recap

Each panelist reviews their ‘dream teams’ in both genders, with spirited debate over whose combo would “win”—arguing minutiae from run splits to wall ball technique, and injecting a mix of personal stories, athlete backstories, and the underlying metrics/statistics drawn from Hyrox race data.

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Final Thoughts

• Integrating running and strength: “True HYROX performance is more than just running—it’s about getting the blend right in training, and finding or creating that athlete who can combine them under pressure.”
• Community & banter matter: The podcast closes with reminders to join the conversation online, cast votes, and keep the competitive, but friendly, discussion alive.

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Key Timestamps

• 02:39: Start of solo “5 running workouts” by Rich
• 05:32: Hill sprints breakdown
• 10:00: Efficiency reps explained
• 15:00: LT1/Zone 3 long intervals
• 20:00: Rethinking threshold sessions for HYROX
• 26:20: Norwegian double threshold myth-busting
• 35:00: Summary: how to use all five workout types
• 37:15: HYROX Rundown segment—draft panel kicks off
• 41:13–54:10: Attribute draft structure and banter
• 55:18: First draft pick: Lauren Weeks (running, women)
• 57:15: Luke Greer (men’s running)
• 60:06: Hunter McIntyre (men’s ergs)
• 70:53: Meg Jacoby (women’s sleds)
• 79:47: Marcus ‘Debo’ Wallace (men’s sleds)
• 99:03–141:44: Panelist debates on strategy, classic “who’s got the best combo” moments
• 140:51: Panelists select their own “best attributes”
• 142:10: Wrap-up, future topics, and audience polling callout

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IV. Conclusion

This episode is a textbook of advanced hybrid training insight, community engagement, and signature high-level banter. Rich details not just what to do, but why—with a focus on practicality, and the reality that most “Instagram training” doesn’t fit the HYROX athlete. The draft segment, meanwhile, seamlessly blends stats, history, inside jokes, and meta-analysis—making it a must-listen and a handy reference both for aspiring athletes and data-hungry fans.

For listeners wanting to improve their HYROX run, or just geek out on what makes a world-beater, this episode is the gold standard.

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Quotes are attributed by timestamps matching transcript speaker tags to first names, preserving the original lively, competitive tone.

Transcript

[A]

All right, squad, hello, this is Rich Ryan. Welcome to the RMR Training Podcast. Your place for high rocks, conversations around training, racing, nutrition, the whole deal, whole gamut. Myself, Meg Jacoby, Ryan Kent, all elite 15 athletes going through what we've learned over several years. We've been doing this just to give you that good information. Make sure you show up to your start line as strong as possible. This episode we have a special two part episode. First, I go solo about 30 minutes. I'm talking about my five favorite running workouts for Hyrox. It's a doozy. Then we have my conversation that I had with my crew over at the Hyrox Rundown presented by Race Brain. In that episode we kind of have a nonsense draft. We are touching on all the different aspects of Hyrox training and what makes a good athlete. And we draft attributes from the current and former best athletes who ever done it in Hy. It's just a fun conversation. If you haven't checked out the Hyrox Rundown, that is a place that is dedicated to the sport of Hy. What's happening on the ins and outs of the professional side of the sport. So covering races, reacting to races, talking about what's going on on the entertainment side of things. So if you're into not just the race of Hy, if you're into the broader competition and who's who, who's doing what, no one does it better than the Hyrox Rundown. So just a little taste. I was on it, so I wanted to share. So that is going to take. And we were, it was kind of long. We were doing it for about an hour and 40 minutes. So big long podcast today. I hope you have a lot of zone two to do because we got you. If you haven't checked out the RMR Training app, please do. It's your place where you can have. We have over a dozen different programs. We have coaches and a community in there to help guide you to your next Hyrocks event. This has been a really rewarding endeavor that we've gone down trying to build something for the the masses who are participating in this that can be approachable, customizable and also community oriented. So take a look at the RMR Training app. Now I'm going to kick it to myself talking about running. All right.

[B]

Hello.

[A]

So today we'll be talking about the five best running workouts that you can do to make you faster for Hiroxi. So I recently did a YouTube video on this exact topic and it has done really well, so I wanted to expand on it a little bit on, in podcast form and you know, the difference between the two is that this will be much LONGER and on YouTube it's you know, nine to 11 minute video. I forget something like that. And it's very concise to the point. Podcast in general are going to be a little bit more expansive, a little bit more room to like explore and, and to talk. Sometimes I get some feedback on that like hey, like you're kind of talking too much. Where it's like yeah, this is a podcast. My preference for podcasts are ones that are a little bit longer that do have a little bit more time to really explore and to just as a listener in my own practice being able to spend an extended amount of time with a topic like sure, I could probably make this an 11 minute podcast and get right to the point. That's what YouTube is for. So if you are somebody who's like ah, this is interesting but I want to just get to the point. YouTube. If you're someone who wants to just kill some time and really kind of spend time with the topic, podcast, that's how this podcast will always work. It is going to be long form so that we can really explore. So if that's not your podcast style, YouTube. YouTube. So I broken this down to five different workouts. I'm going to rank them five, two, one. So at number five, this workout is going to be fairly low consequence but can deliver a lot when it comes to your actual speed. There's a, there's a difference here. Everybody wants to get faster and meaning they want to get from A to B in less time when it comes to running for hyrocks like, or running in general. Like speed doesn't always equate to faster times. There's a lot of elements in between there like your aerobic capacity, your anaerobic conditioning, your anaerobic threshold, all of these things. And like then like, then like your mechanical efficiency than like your kind of like speed like a, a sprinter who is, can run whatever 10, 5 and 100 they are fast. Is that going to mean they're going to be. If you, if you, if you work to become a 10,500meter dash, er, does it mean you're going to get faster? Hi rocks. No, it really doesn't. It's probably, probably means the opposite because you're spending time working on speed when you want to get faster when you should be working on these other components that are more endurance based.

[C]

Right.

[A]

So that's the differentiator That I really want to kind of wrap our heads around up front like speed. Getting faster is not necessarily speed, but speed and efficiency does help. When you're working on speed, things that you need to consider are recoverability. A lot of times when it's like I'm gonna do some sprints, you do flat sprints and you do a lot because you're an endurance athlete and you want to do more and you think volume's the best. But really when it comes to like speed, like it's more like quality reps. So the volume doesn't necessarily be higher to improve on your speed. And also the actual speed itself changes the mechanics of your running form. So if you were to say, yeah, let's go to the track to 10 by 100 meters and then walk back to the 100 meter and do it again, chances are if you're doing 100 meter sprint, quote unquote, you're going to be doing sprint form. So how that translates to hy rocks very poorly. You're very rarely going to be sprinting in a high rocks maybe in the first like 50 to 100 meters and you really, really want to establish yourself in a position. Then maybe your sprint form and your explosivity coming out from standing would be helpful, but more or less like you're not going to be sprinting. So with that, one of my favorite ways to actually improve the power because power is part of the equation as well. How much you can drive into the ground and how much that ground gives back to you in terms of power, that will improve how much distance you are able to cover within a single stride. So power can often equate to will, will equate to speed for sure, and can get better for efficiency. So Instead of doing 100 meter sprints, 200 meter sprints, I will do something similar but just uphill. So, so this improves the recoverability because it reduces the range of motion. If we're out going like regular flat sprints, just the positions that we're going to be in are probably going to be unfamiliar and the, the, the impact that you're going to take on because of the like increased power and the full range of motion can be a lot. So if you, when you pitch it uphill, one, you go slower, you, your range of motion is reduced, but your power does not dip. So I've been wearing a power meter, the stride pod on my shoe, and I'm able to see what kind of power that I'm producing while running uphill at a fast clip and It's a lot. So it's basically like adding resistance to your running because you are pitched uphill, so you're going slower. So it's not as taxing neuromuscularly and just muscular skeletally, all of that, and it improves your power. So the number five on my ways to get faster for high rocks are hill sprints. So a workout that I do for this is, you know, run 15, 20 minutes to a hill. It could be any grade, truly, like, probably want to be more than like 5%, but it doesn't need to be like 40%. So somewhere in the middle there. And if you're on a treadmill, I'd probably put it between. Yeah, like 8 and 12 is a good place because you still want to be able to have a little bit of turnover. And then I do 6 to 10 by 30 seconds and then I take my sweet time to get down to the bottom of the hill. Because this is not, again, not an energy system workout. It is an efficiency workout. So being able to run hard up and then take sweet time to come down and just repeat that 6 to 10, like it's kind of a sweet. Like, I think like 6 to 8 is a little bit easier because it is. It does end up being kind of like hard cardiovascularly. It's just like hard to run up a hill. So I'd recommend somewhere in that six to eight where this fits, this can. Because there's, it's like fairly low consequence. I don't have a hard time recovering from these. And the issue that I run into the into is when I am doing really high levels of quality sessions that I just don't feel like I have the ability to even run faster, that it might be not responsible to tax my body in any real way. So if I'm doing really hard sessions, like in a big build, I. I usually see how I'm feeling to. To add these in, but these can be just like your typical easy run. Honestly, again, can take that. So what I would do, what I typically would do is run you 10 to 30 minutes to a hill, 6 to 8 uphill, and then finish up and take about an hour of running total and come out feeling pretty good. So I'd recommend once a week is enough for that and placing it on what you would typically be an aerobic day. If you can have a day between a quality session and the hill sprints, that's great. So say you do Tuesday, quality session Wednesday, easy aerobic recovery. Thursday is a great place for hill sprints. I found that they are not taxing. So when you put those in front of a quality session it does not hurt the quality session itself. So that but to me the challenge is is typically like trying to find placement for it. So another another like option is to do this directly before your quality sessions. If like you're just trying to scramble, put everything together, that is also an option. These are great. Once a week put them in. You will find that you will get actually faster with less effort. You will probably see your easy runs get a little bit faster. Your ability to, to like run just like fast like will improve. So pop that in number five hill sprints number four. This is very much on the similar in a similar vein here. So I call these efficiency reps. So just kind of tying things back to what we had just talked about where like sprint form and distance form. What an efficiency rep is for me is basically running at your distance form as fast as possible. So when these does kind of change your like knee drive comes up and the you're like going at 100 like this is as fast as I can actually go. Your distance form is going to be a little bit more like lengthened out as opposed to driving up and driving down really hard and just kind of lengthening your stride and keeping things really easy. Not, not pumping your arms crazy. Just kind of like what you would run a 5k in. A 5k is pretty fast over the course of of course a kilometer. But it's not that fast for 200 meters or for 400 meters. But it's about as fast as you can run in true like distance form. Maybe a mile right? Something like that. Like these mid distance events where you'd be but oftentimes like we don't really know what a mile pace is. So if you kind of put yourself into 5k to 3k pace you're going to find that you're, you're still in the same positions as your distance run but you're not sprinting. So like that that's all that really is a differentiator on that is like making sure you're opening your stride. You're lengthening your stride so that you can run faster and that this to me is useful speed. It will help everything below that which is going to be more like bread and butter for your hyox training. It'll make that feel a little bit better. I like to put these directly before a run workout. It's not really a standalone and again it's not energy system building. This is not like oh okay like I'm going to do 5k pace, I short rest and then get to this point where it was like lactic takeover. Like it's not a lactate tolerance or really even lactate producing. You might get a sum. But that's not the point of this workout. It's just to run well. So an example of this would be 6 to 10 by 200 meter at 5k pace, 1 minute rest. 200 meters at 5k is not hard. So when you're doing it, it probably won't feel hard. And that's the point. It's not like, okay, I can go faster so that this feels harder and like, no, we just want to be more efficient, more smooth, more familiar with what it's like to open up our stride into a pace that we can hold for an extended duration of 15 to 20 something minutes. Like, and that's a great position to be in because that will then translate to the amount that you're putting out for your threshold work, your LT1 work, which we will touch on here briefly. So I could, I would take these up to 400 meters, maybe a little bit further, probably not. And that's kind of what I like to do. And like I said, I could put this before a quality session or this could be in the same kind of place as your hill sprints. If for whatever reason you don't have access to a hill anywhere, you live in Florida or where, where flat places are, Nebraska, Kansas, no hills, I guess, then these efficiency reps can kind of take place of that or directly in front of some kind of quality session. I love that for this because it gets things kind of primed and, and feeling good and ready. Number three, call this LT1. So LT1 pace is like your lactic threshold one. So when you get your test done, sometimes if you're getting lact tate testing done, there'll be LT1 and then LT2. I don't know exactly what differentiates LT1, it's kind of like where you start to produce some lactate, but you can easily clear it. And then once you get to LT2 and you get past LT2, the lactate spikes exponentially. So it's kind of like right under your red line. Whereas LT2LT1 is kind of like all day. Like that's something more. It's gonna be like half marathon pace, something that you can sit there and hold for an extended duration. It's faster than a zone two. So it's kind of like zone three. That's really where this is. This would be like what we would traditionally consider gray zone in running because zone three, aerobically, there's not a huge difference in benefit from zone two. So but, but muscular and taxation wise it's heavier. So the recoverability is hard is worse. Where zone two is just like you can go out, run slow, kind of get in that zone two, still get the aerobic stuff, go for a long time and that will move the needle. And we have talked about this on the podcast before, but LT1 is going to just kind of increase the amount of work that you're of the. It's just gonna increase the adaptations. It's gonna give you adaptations faster than zone two. And doing this is gonna help you run a little bit faster. It's going to increase your mitochondrial density at a higher intensity than say like a zone 2. So that's basically how much oxy, how well you're utilizing oxygen once it gets to the cells which, where zone two like it does that. But zone two is very much like delivering oxygen and getting higher intensity is going to increase that density so they can be utilized. So from that perspective it works really well and also kind of get pretty close to what your hyrox race pace is. So how I use this and what I think about when I'm doing this is like how I found this to be really beneficial is during hyox workouts that are gonna be very specific. I know how I feel positionally, how my body should feel while running because I'm, I'm extend, I'm spending extended time at LT1 at Zone 3 in training. So not only am I getting the physiological benefits, but I get the psychological benefits of this is how I feel. This is how my body feels when it's running. This is how my form feels. It's running at a pace that I know it can sustain for two hours, right, for like 90 minutes or whatever. And that is a big benefit. Coming into ho as you're running and it's like in, in the past for me, it's like things kind of shut down. You come out of sled push and, and, and like neuromuscularly, it's like the coordination's kind of gone and like you want to go slow because things are so taxing. But if you know how your body feels in LT1 and you're out there running it and you're just like, get to this position, get to these positions. And this is something you know you can hold, it's really, really helpful. So this is also one a one time per week because it's still aerobic like the tech, the. It's not incredibly taxing, but it's more taxing than a Zone 2 run. So where I put this is like kind of my long run days. And I do mix modality as well. So I find running to be really good for this. Echo bike's incredibly good for this. The other machines, ski and row are helpful. There's a muscular component that can be a bit of a limiter on both of those machines because you want these to be bigger chunks. So an example would be the 20 minute run at LT1 directly into 15 minute LT1 at. On the Echo bike, right, you get 45 minutes of LT1 work. That's great. I've been expanding this so the volume gets pretty big, but it is again, it's kind of like my longer effort for the week. And muscularly it's not that bad. I do wear a super shoe for this of course, but it doesn't kill me the way that some other harder workouts typically will. So lt1s once a week. Really, really helpful if you are able to feel like you're recovering from all your other work. I would kind of put this in last of all these other things just to make sure that you're, you're hitting your efficiency work. And then we'll talk about threshold coming up and then the LT1 if you know you're able to recover. I, I wouldn't add another threshold session. I would add an LT1 session as kind of like a mid quality. Okay, so LT1, you should do that. Now there's two different ways that I like to implement threshold. Narable one and number two on my top five list. There's a couple caveats here when it comes to thinking about how threshold running can relate to high rocks. And really it comes down to the amount of time that we are able to spend at threshold while running. It's very hard. It's very hard to accumulate a lot of volume when we are accumulating for a race that is about an hour and doing so. We want to be able to sustain and train ourselves to be able to continuously like shuttle lactate byproduct out of our system and back into our system as fuel so that we can continue to go sit right below that red line in high rocks. It's not just running and being below the red line. It's like you come into stations and you kind of have to be at that red line. Sometimes it pops over and then you kind of get, get back into running and like Kind of hold that threshold and you have to do it for like an hour at least, right? So for, for most people. And so for that reason in training, we want to be able to accumulate around that much 90% of that so that we can, so that we know we can sustain for that long. So say get my little calculator out here, which is my phone. I do have an actual calculator. My phone calculator is better. But say we want to accumulate 60 minutes of time, if you want to be very specific for hyrax at, at threshold. So we'll say we, we are a 65 minute hyraxer, right? So that means. And we want to spend like, you know, 55 of that at threshold. So that is a big, big chunk of time to spend just running. So say you did 4 by 10 minutes at your threshold pace with 2 minutes rest. That gets you 40 minutes. And in order to be able to sustain that, I don't know why I got my calculator. I had a thought and grabbed my calculator and I was like, okay, got a calculator now again, if you want to synced YouTube. So if we're doing 40 minutes, 4 by 10 minutes at threshold is a monster workout. It is very hard to execute in terms of pacing and endurance. If you just go out and do 4x10 minutes, chances are you're not at threshold pace and you're probably going to be kind of more in that like LT1 is gray zone and really not getting the benefit of, of being in your like zone four for the accumulated amount of time for the 40 minutes. And you're definitely not going to be in. You're definitely not going. You might be spending 40 minutes of running, but how much time you are at say like your heart rate or your body's like producing that take. So, so you have to kind of create the adaptations to shuttle the whole thing to get the benefits of the threshold work. It's gonna take like three or four minutes at, for 10 minutes is a big chunk. So you can't just like start at like a super fast pace and be at threshold right away because that pace will be too fast and by five minutes it'll be like beyond it and you'll have to like slow down, right? So it's gonna take three or four minutes to get there. So you're really only getting like six minutes. So you're only getting six minutes of threshold time and then you know it'll be less the next couple of reps. So say it's like, nine minutes. So then we're at 27, we're at 34 minutes. So really, you get like, 34 minutes. I should have my calculator for that. Really good. Like 34 minutes of time with a monster running workout, and you're still. If you want to get 55 minutes, you're still like 20 minutes short of really what's going to get you as optimally prepared for Hyrox, in my opinion. So that's the problem here, is like, yes, this is the best way, working at threshold, running at threshold, but the amount of time that we need, and if you're gonna do this, like, workout four by ten minutes, you're. And if you're gonna do it effectively, the amount of mileage that you should be running in order to sustain and recover from that is gonna be, you know, you should probably be running 60 to 70 miles per week. And, like, that's doable. But if we're going to be running that much for Hyrox, our ability to do all the other things well and have the energy to do the other things and have the time right, like, there's this big. All these other things that you're going to have to take away from in order to just do a workout to get not even as much work as you need to do for Hyrox. And then your recovery is going to be bad. Like, the amount of miles that you're doing are going to be a lot. So you're not going to be able to have the energy to lift or to do the stations very well. It just doesn't add up to me unless you have unlimited time. You know, there are professional athletes in the space who can do a lot of work. And if that's the case, sure, even still, it's still not enough, but you can kind of get yourself to that point where you are building a big enough base. You can do this and like, your. Your aerobic base is huge, and maybe you can bounce back, you have enough energy and you have. Have enough time to do all the other strength work. Most people can't. I run like, I am definitely more closer to professional athlete than not. And I run 40 miles a week. This workout would kill me. I wouldn't be able to do it very well. And if I was running 70 miles a week, like, I could do it and that workout would go great and I'd probably be pretty fast while doing it, but I don't think I'd be very good at the sleds. I don't think I'd be very good at lunges. You know, I don't think I would have enough energy to do that much more work than than I need to. So it's hard to like justify doing these big old freaking running workouts if it's not going to work for Hyrox. So here's how I recommend doing threshold work. You do it after a hot rocks workout or you do it before. So really just combining things because it is valuable to be able to run a threshold, not sitting here being like don't do it. You just don't have to do like 60 minutes. Like you just like shouldn't do 6 by 10 minutes or whatever that is. That would be crazy, truly. And if you're like I, I need to do this, it's not going to work the way that you want it to. I'm just telling you like you could try and be like watch, watch me. You will get faster at running. You will probably get good at running a half marathon, a 10 miler. But we're training for Hyrox, we're training for hi rocks. So you could try, but I don't recommend it. So here's what I would recommend putting if. And there's two different ways to distinguish this. If you are more of the runner type and your running speed is good, then I would put the threshold after the the Hirox quality session. If you're needing to get better at running itself at the actual running speed, put it before simply because the fatigue will be lower and your ability to run faster will be greater if you do it before the Hierarch session. And then what does that kind of mean? Right, so an example would be go out, do three by six minutes with one minute, one minute and 75 seconds of recovery of run and then take two or three minutes, come right back in and do a 20 to 40 minute AMRAP of like high rock stuff. You can still run during the high rock stuff. You can do echo bike and do stations, sledges, wall balls, whatever you want to do or make emom, whatever you want. Something continuous. So what this is going to do for you if you Again, if we work that same kind of idea of like how much time you're going to accumulate if it's three by six, wait, that's way less. That's way less than four by ten. Sure is. But you'll get you know, three minutes on the first five. You'll get only 13 minutes which is not a ton of time at threshold, but almost as soon as you come in and Say you're going to do a 30 minute workout. You take two or three minute rest at 25 minutes, like you'll be ready to go and then you will be at 38. So we get a little bit more of time to spend at threshold than if we were to do just four. By 10, we're going to be able to work on the hyrax stuff. So we're going to be able to do our strength work, we're going to be able to do our station training, we're going to be able to kind of feel what it's like to do all of the movements together. So we have an idea of what it could feel like on race day. And it is. You're. You have room to grow, right? So you could do four by six minutes or. And then like a 35 minute AMRAP and things hill will kind of build up and you will be able to kind of sustain a greater amount of time spent at threshold while working on everything. And if it's just the. And then if you're doing it after, just flip it, start with a 30 minute, 30 to 40 to 50 minute AMRAP rest, 5 minutes, 5 to 7 minutes probably, and then do your threshold work and you'll get the same type of time spent while doing all of the other work. So this to me is the best way to have threshold work into your training, the way that we'll be able to work for you on race day to accumulate enough time. So this is my top five. So here's a question. What if I do. I see the Norwegians, they do threshold two times a day, twice a week, and then say it's like, okay, we're gonna do three by eight minutes and then we're gonna do in the afternoon 15 by 90 seconds. Right? It kind of works like that where I don't know exactly what to do all the time, but it is kind of spread out. So. So yeah, that's going to get you whatever. We'll say 20 and then we'll say in the afternoon. That'll get you another, I don't know, another. Another 15. So right there again, 35. Or if you're able to do more volume than this, you're able to accumulate more with frequency. This is what, like the Norwegian method, double threshold. All things that you hear about. This is a really good strategy for kind of like preseason, in my opinion, to be able to work on like your speed on running and. And then say you're doing the afternoon session on ergs or something like that. This will be a great way to work on your actual threshold speed and pace while doing that when preparing for Hydra. But the issue I've run into with, with this, I have tried this, okay. Like, I'm not just like sitting here acting like, oh, but my thing is better because I've, I'm saying it's like, no, I've tried all this stuff and I think the Norwegian method is like, incredibly effective and it has worked for me. It worked better for me in DECA fit mostly because like the race is so long that the feeling of doing, you know, six minute intervals, the feeling of like being, doing a six minute interval and then resting is different than doing a 20 to 40 minute like effort. And the feeling for me matters like the specific feeling and just like this, like, maybe it's just psychological, but that is what matters as much or maybe even more to me than just like actually the physiological time that I'm spending in zone four. Also, we're going to run into the volume problem here again and again. You're a professional athlete, you have all the time in the world to, to train. Then yeah, maybe double threshold would work for you. I think there are some athletes in this space who are doing it, who are some of the best in the world. But the sustainability of something like this is really hard. And the volume that you need to do is, is also a lot in order to sustain that much work. When it comes to your aerobic time, your, your time on feet, your aerobic work, because all of your, all of your other time, like if you're, if all of your time spent in zone four, like, you're just not gonna be able to do as much work as you need to do. Like saying, like, you're just skipping the other stuff. If you're just like, ah, I'm gonna Skip the zone 2, zone 3 and just do zone 4. Like, it's just gonna be less effective. Like, you'll probably get better for a while, but you're just gonna hit a, a ceiling pretty quickly because you're just not able to aerobically sustain the amount of work that you need to do in order to get, to actually get better. And the thing that we also kind of forget with this is that the people who are doing this are also doing fairly high volume in terms of their aerobic and running ability. So the example everyone likes to point to, at least that I feel is the most, the most like present is the 1500. The miler and 5K guy, Jakob Inge Brickson, Inger Brickstein. Inger Briston, I'm screwing that up. But he runs between like 110 and 120 miles a week. It's 180 to 290 kilometers per week. And he's preparing for event that is like between three and a half and 13 and a half minutes. And he's doing that much volume. We're doing. And to be, to be able to sustain double threshold twice per week. So like the volume has to be very high in order to, to prepare for this. And again, like I said, like he's not doing a 60 minute race, not doing a hundred, like a, a two hour race so he can have these shorter bouts because his speed matters a little bit more or for us it matters less. So between that and like I know that, I know some of the triathletes do it and again their volume is just going to be crazy. And like they're probably doing bigger pieces like they're full time athletes and they can do like a million hours of work a week. Most of us can't. So for me, double threshold training is good in theory, but in practice, for Hyrox, it doesn't work. It did not work for me, and maybe that's just me, but it didn't work for me because of these reasons. And for that I'd recommend trying to get bigger dosage of threshold by combining your sessions, your threshold and your hi Rock sessions, as opposed to splitting those apart and doing it on frequency. When you don't have frequency, your the literal hours that you have between sessions are red is reduced so your recovery time is reduced. Right. So again, if you have a ton of time that you can do a ton of volume so that the work that you do you can recover from. Sure. If you don't, then splitting your work is just going to be less effective, harder to recover from. And there should be a third point, but I don't have it right now. I don't have that point right now. So those are the, the things to really consider when it comes to how to kind of put these things all together. I like to have these workouts as staples. I will do threshold sessions twice a week, LT1 once a week, efficiency reps before the threshold works and hill sprints some other day in the week. If physically they're feeling okay, follow those five. You will get faster. Promise. All right, so I hope that was helpful. I had a great conversation with my guys over at Race Brain Podcast, the Hyrox Rundown. I jumped on. We had a fun exercise where we drafted attributes. So we're gonna kick to that right now. Thanks for checking out the podcast. Appreciate you so much. Foreign.

[B]

What is up? The boys are here. If you're, if you're in YouTube, you're on the YouTubes. You notice the name today is Robin.

[A]

Why?

[B]

Because the Godfather is back. The second fastest 40 year old man in high rocks history is here to party. The coolest dad in Arvada, Carl's dad.

[A]

This dude is an influencer.

[B]

I mean this guy's putting out more content on the interwebs. I mean we got, we got groove rings, we got cold plunges, we got the feed, we got BPN supplements, we got this like goofy little run warm up. That could only mean One thing. CEOs in the house. Rich, Ryan, how we doing?

[A]

We're here. Thank you for having me. It's a pleasure.

[B]

It's a pleasure. And you don't want to see this dude in the YouTube comments because he's coming at you with stats and facts. Everybody's favorite redhead in the hybrid racing community, this dude, he's checking on Dawson soil because Dawson soil is clearly having some issues today. Although the camera's coming around can only mean one thing. Jack Bauer from Colorado Springs. Jack, how we doing?

[D]

We've got two of the three original race spraying guys together. It's. It's going to be a good day.

[B]

It's going to be a good day. It's going to be a good day. I now realize I'm the only person in this podcast not coached by Rich, which is crazy because I'm pretty sure that I introduced Dawson to Rich, which means we have got everybody's favorite jokester in Milwaukee. The chief of if you. Those who can't run fast, run far or steeple, Chase or steeple. Found out last night he's actually a three time all American D3, so it doesn't count. That's right. We got the raw dog. Dawson Miller. Dawson, how we doing?

[C]

Good. I'm actually gonna have to correct you. It's six time all American, four different events.

[B]

Oh, he said you're a chump.

[C]

Yeah.

[A]

Take that. Yeah.

[B]

Question, question, Dawson, as a, as an elite D3 runner, do you get to claim All American status if it's just D3 and it's just part of a relay.

[C]

So that's kind of like the tiered system that we look at in Hyrax as well. Like what do we consider Hyrax elite? Is it regional? I'd say D3 is like a regional elite 15 athlete. So you see?

[B]

Yeah, we're talking like North America. Are we talking APAC region?

[C]

Probably. Probably North America. You know, it, it went pretty far down in North America too. But you know the little NCAA trophy that D1 gets and D3, they're the exact same. The only difference is two letters on there.

[A]

Yeah, dude, right there.

[C]

Yeah, exactly.

[B]

Right there, baby. All right, Bracken, you're never going to listen to the show, but you're a regional elite athlete at best. All right, boys, it's Friday. We're cooking all black. All black gang. We didn't even coordinate this. We're out here. Gang, gang. We got Rich on the show, which can only mean one thing. We are going to have a good old fashioned race brain nonsensical debate. You're not already on a zone two long run? This is going to be perfect zone two material. I will be your host today. However, we wouldn't, we wouldn't be doing you all a, a service if we didn't have Rich pop back in that host seat just for a brief moment. He's going to lay out the draft, how it's going to work and what y' all can expect, and we'll start firing off takes, baby.

[A]

All right, I'm take, I'm taking over. Give me this. So Matt was like, I don't know what to do. Someone give me some ideas. I can't do it anymore. I'm going to quit if someone doesn't tell me how to do this thing like now. I was like, okay. I've been thinking about this concept of drafting attributes from different high rocks athletes to create two super athletes. So we're going to do male and female. I'm actually going to read exactly what I typed in. This was also chat. GPT helped me bring my thoughts out on this. So we're drafting attributes from athletes who are currently in League 15, doubles or singles field or somebody that's like sort of relevant. You can't use someone that has done a high rocks one time. So like you can't be like, I'm going to use for Ergs, I'm going to use James hall or for wall balls, Matt Fraser. They don't count. Those people do not count in this draft. So they have to be relevant in the elite field. There's gonna be six categories for each gender. We're gonna do, we're gonna break out the attributes by running ability, Ergs, sleds. I call this one muscular cardio endurance, which is farmers and burpees. Not quite the same thing, but they're like as close as it gets. Then lower leg, muscular endurance, slash closing ability, which would be lunges, wall balls and race acumen. So you must fill the categories, men and women. And once an athlete is drafted, they're off the board for the rest of the draft. So if I take. We'll just use. If I take Dawson in running ability, Jack can then not take Dawson for ergs, right? He's off the board. If there's steeple ability in there, Dawson's going number one. Numero uno. What was the PR? Dawson?

[C]

It's pretty good. 48, 46.

[A]

That's really good, Dawson.

[D]

I looked it up. Nationals this past year, 850. You would have. You would have won again. Just proving.

[A]

You don't think he knows that? You don't think I know it's for

[D]

Matt in the non super shoe era.

[B]

He loves to tell people.

[C]

So my. My dad.

[B]

So if he had super shoes, he would have been even faster.

[D]

That's true.

[A]

It is true.

[D]

I'm giving validity to Dawson.

[C]

So, yeah, my dad always gives me updates on the top 10 list all time because I was number four at one point and within the last 10 years, I am now off the top 10 list. But the list that I'm still on is championship race. Top 10 all time. That's that. And I'm like. I'm. I'm like number three. Because nobody in D3 runs fast at the championship race. All their times are after the meet when they're running against D1. Yes, exactly. So I still have a championship top 10, fastest time. And my dad is.

[B]

You're still top 10. No super shoes though, right?

[C]

Well, yes, of course. Yeah. And then my dad has now coached an athlete that has beaten every single PR I ever had. So it's. He was the downfall to all of those records, essentially.

[A]

So did he. So you had all the school records and now. Now they're gone.

[C]

Yes. Yeah. So there's a golden child.

[A]

They're like, yeah, yeah. Coaches sign.

[B]

You had conference records too, didn't you?

[C]

Yep. Yep. And now Christian has all of them. Every record I've ever owned, Christian now has.

[A]

So it's tough break, but that's how it goes. Kids these days are fast. Super shoes. That's a real thing. Super spikes. Is that really. Is that really a thing?

[C]

Track enhancements, overall. Anybody that's built a track within the last like five years, it's going to be drastically better.

[A]

Really?

[B]

So you're saying is the next time I'm gonna do like a. A 400 test. I need to find a brand new track.

[C]

Well, like brand new track at a good venue. Like it can't just be like a, a high school that laid something down.

[A]

I love that even in track and field, 400 meter oval, we still have this high rocks attitude. Like. Yeah, but they're fast, slow. 400 if I was on that course.

[B]

Dawson. Dawson is going to pace Morgan to a 5K tonight.

[A]

You're doing on a track. We doing road.

[C]

We're doing on a track.

[D]

Yeah.

[C]

She's trying to break 17 over under.

[B]

1705 for Morgan.

[A]

What are conditions like in Milwaukee? I'm guessing it's 25.

[D]

It's gonna be.

[C]

It's gonna be 43 and like six mile an hour winds. So actually pretty good conditions.

[A]

A little cold.

[B]

Not for, not for Milwaukee.

[D]

Perfect.

[A]

Dude.

[B]

They might be out there in tanks.

[A]

Dude. She's from Chicago land too. So it's not like she's coming from Florida or something. I'm taking the under. That's. That's the homie. She like the way she runs is incredible. She's just. It doesn't look like she's trying at all. Like she just is so fluid. Just really like effortless in her stride. I think, I think she'll take it.

[C]

All she has to do is pull a debo. I'm gonna hitch her onto the trailer and I'm just gonna pull her the entire time. No work whatsoever.

[B]

Put the backpack on. Put the backpack on. Say Morgan, stay on my shoulder. I'll cut the win for you. Got this Dawson.

[D]

I'm just a little nervous because not too long ago when we were doing a draft, we were talking about lena putters breaking 17 and you're like, I don't know if I could do that right now. So this could end up being a race. Will Morgan win is the bigger question, Jack.

[C]

You know I gotta downplay all my abilities.

[A]

It's true.

[C]

On their toes.

[A]

It is true. He's a classic, classic down player on that. He's like, oh, I did this. It was incredible. But you know, it was really favorable. I was in London, so you can't really.

[B]

What's your most re. What's Your most recent? 5k, Dawson. Let's get to the draft.

[C]

Well, it's. I ran 1630 last summer in a short course 5k so it was probably like 16.

[B]

So it's actually not a given that you're going to take Morgan under seven. Are you going to like, are you going to pull the BK and pull off like the last like Half mile. Be like, you got this, Morgan. Accelerate.

[C]

Well, a 5K on a track versus a road. I'll give myself an extra 20 to 25 seconds.

[A]

So I believe in you real quick before we get into this draft. So this is. This took some prep and again, Matt kept being like, jack, do my homework for me. And I was like, matt, no, prepare your own draft strategy here. So going into this, I, I took a little bit of time and it was like. And there's a lot of athletes that are going to get drafted here, so we might need to kind of go into the well a bit. Jack, what was your. What was your philosophy when preparing for this then?

[D]

When preparing for this, I am making a genetic freak who is like Michael Vick 2004, like, easy. I'm just. I'm just getting the best athlete at every single individual event. And it's just going to be embarrassing how good my athlete is.

[A]

I don't think that that's going to be possible unless we all do it. You just get all the draft picks you get.

[D]

Maybe you'll draft poorly.

[A]

Wheeler names one through 12. Is Jack.

[D]

Yeah. I mean, part of my strategy is hoping that you guys do poorly in your draft.

[A]

And okay, that's how he prepared. He's like, matt, Matt's not preparing, so I don't have to worry about him. Matt, did you get any prep in here? Are you just going off the dome because you're. You're locked in you. If nobody knows it.

[B]

Raw Dog. Raw Dog. Raw Dog. No, I did some prep, but I'm not gonna lie to your point. It's gonna get tough because they're. The ability. The. The inability to draft someone twice. We're gonna have to go deep into

[A]

the elite well to get names. So, Dawson, you. You've been in the sport for. This is your third year competing?

[C]

Yeah, my first race was fall of 23, so this would be coming up on three total years.

[A]

And again, your doubles partner, Marcus Debo Wallace is notorious for just disrespecting the old class. So when we've talked about, hey, we can go back a little bit, like, this isn't necessarily current. Is that a huge blind spot for you or do you know or do you have people on. On here where you. But might surprise us a little bit?

[C]

No, I mean, I. My whole thing is that I don't know when to bring out the old people. You know, it's like, do you do it early on so you just get an absolute, like somebody that can just trounce everyone else? Or do you kind of wait a few rounds to get them? Hopefully they won't be picked. So that's where I'm leaning towards. It's like, do I actually bring them out in rounds three and four, or do I wait until round 12 when I feel like I can just get someone? So I have a few in mind, but, yeah, I probably have a blind spot anywhere. Like four years prior.

[A]

Yeah, that is. There's definitely some sleeper potential here I would be interested in.

[B]

In.

[A]

I don't know if Jack is. It. Can. Can really dig up some sleepers unless it's in black and white on the spreadsheet. Oh.

[D]

Oh, I've got some. I've got some sleepers. I've been. I've been doing high rocks since 2019. Miami.

[A]

That's OG everybody. He is OG. That's true. He's gonna be.

[D]

I was at the first US Race, which if.

[A]

If you. If we were to choose Bracken for a category on here. Where's he going?

[D]

Oh, I. I did doubles with him. Burpees. He's pretty nasty.

[A]

He. He's like, fast. Twitch. He's. He's twitchy.

[D]

He's springy.

[B]

Dawson. Dawson was gonna have a pretty funny pick for. For the boys, but then you said they have to have raced in an elite race, so. Can I tell him, Dawson?

[C]

I mean, I don't even remember what I said, so.

[A]

Yeah, I got so many.

[B]

He was gonna pick. He was gonna pick Matt Mason's pacing ability.

[C]

Oh, yeah.

[A]

Yeah. Okay.

[C]

The guy is Styles. Just absolutely within 1%.

[B]

All I'm saying is Rock SOP says they've never seen a better pace percentage than your boy.

[A]

If you're on. On a rock soft. If you're under three, that's like elite. You were at 1.7. You were under one. That's pretty dying. That's crazy.

[D]

Really.

[A]

Which.

[B]

Dawson would say that that means I wasn't running Threshold. But we won't tell that part of

[D]

the joke, so no one's gonna hear it.

[B]

All right. I got the wheel of names, dude.

[D]

Well, anything else on the intro, Rich, or just.

[A]

Oh, yeah, exactly. Double. Yeah. Just like if you pick an athlete who's been picked, you're getting ridiculed. Is there anything else that we want that we have been thinking about and that we want to put out there now, just so we don't draft something or have questions about something later? Like we talked about, Is it unlimited in terms of the How. How far back we want to go, or is there a cutoff in Terms of relevant. No, which one?

[D]

You're a relevant athlete at some point in the history of the sport.

[C]

I think. Yeah, I, I think there should be a seventh category that it's. You don't. You can pick anybody, but it's essentially just like a build your own character, body composition, height, weight. So you know, if you wanted the Lauren Weeks body type short of shorter of stature or if you could just get a, you know, six five, three hundred pound guy with all these attributes, it's just like a creative player like

[A]

NBA 2K maybe Jack. That's something you could do. At the end, once we have the full team, just get all the height and weight and then just like average it out and then like tell us what it is. And I bet it's. Everyone's going to be the same.

[D]

We're going to have a real good graphic.

[A]

It's all going to be just like, yeah, 510, 175 or.

[D]

Yeah. The only question that I had is are we picking all gender right in a row or do we have to kind of have a little strategy?

[A]

Good strategy. Yeah. However you want to pick it. I have a couple things, asterisks here that are, that are must haves for me. And then I have some sleepers. So like I'm, I'm just like curious on, on how everyone else is going to value some of the things that, that I was valuing and then I'm going to be worried about and some of the, some of the. I feel like some of the categories are a little bit thinner than others. So I'm, I'm sure you guys are going to make mistakes.

[B]

There is going to be a level of subjectivity to this very objective draft.

[A]

Oh yeah.

[D]

And then at the end we're all going to greet each other's team.

[A]

Well then we're just gonna have a

[B]

debate on who's got the best team.

[A]

We'll kick it out on socials.

[D]

All right. All right. And then get this thing going.

[A]

People will decide.

[D]

Yeah, people. That's a good point.

[A]

Wheel up. Names. Wheel names. Come on, wheel. And it's been a long time.

[B]

Look at this. Dude, no ads.

[A]

Is that premium? This is.

[B]

Let's go, dude.

[A]

There's like a premium plugin that you can like dictate the outcome before the spin that Mass pays for. It's on the freaking race brain car. It's on my credit card.

[B]

I don't know. I don't know if you know this. I don't know if you know this, but I'm 35 drafts.

[A]

What are you drafting, Matt? H. What number? What.

[C]

What order?

[B]

One. I said I'll take the one.

[A]

Okay, I'll go two. I couldn't hear after that scream. My ears were, like, bleeding. That was Scotty. She.

[B]

She's.

[A]

She's giving us something, too. All right, this is fine. I.

[D]

Where are you going? Dawson?

[C]

What were the numbers taken already?

[A]

One and two. One.

[C]

And I'll take four.

[A]

Here we go, baby.

[B]

Oh, lock him in. Lock him in.

[A]

I like it. I think there's three. No, I think there's three. No brainers. I actually don't know. I'm actually not sure if there. If there's any. No.

[B]

Bang. All right, Jack, let me know when you're here.

[D]

Right now.

[A]

All right. Look at that board. It's good to be back, boys.

[D]

Oh, yeah.

[B]

All right, I have said multiple times, if this person is there, I am drafting them, no questions asked. Give me Lauren Weeks running ability, reach.

[A]

Gotta play that Bracken roll. I mean, the way Lauren is running right now is incredible. And the women's running field, however, is getting, like, fairly deep. So in terms of value, I'm not sure. I'm actually not sure.

[B]

A couple stats for you. I don't know if you look this up. Lauren, her solo time in Warsaw was faster than the run time of Holly Archer and Saskia Millard.

[A]

That's crazy.

[B]

Was also faster than Joanna and was 45 seconds faster than Alyssa McElhenney.

[A]

I.

[B]

Look, there are a lot of. There are plenty of good running athletes for the rest of you to pick, but her running ability is so much better than the field right now. And. And I also just took away the ability for anyone to grab her for burpees. Race acumen, closing ability.

[A]

This is a smart pick. Take it away. That is true.

[B]

No matter what you say, she's 45 seconds faster.

[A]

Look, like I said, incredible. And that thing with burpees and farmers, like, she's been so good at burpees lately, too, to the point that is almost untouchable. And acumen is another one that's interesting, too. Like, her race tactics, although predictable, are very effective. And then. And she's also has this, like, mindset that is just, like, ruthless that I just, like, admire so much about how she could just go out there and just hurt. Not many people can do that. Even though if we know that what she's going to do is what she's going to do, it's still just incredible that she does what she does. So she's the goat Man.

[D]

Surprise, surprise. Lauren Weeks with the number one overall pick.

[A]

What are you gonna do? But lots of run, lots of runners out there for us to take.

[D]

Yeah, lots of runners because I'm taking the next one. Good luck. Running faster than Luke Greer. There are not too many spaces in high rocks or places in high rocks where you can make up 45 plus seconds. First the field. And that is what Luke Greer has consistently done throughout his high rocks career, his young Hyrax career. So he's only getting faster.

[C]

Just a question, Jack. I don't know the actual answer but what was the difference between Luke and he day when he day set the world record for their run times?

[D]

That's a question you would have to look up. But I do know that all right. That over overall Luke 29:17 in elite 15 races and 29:37 in non elite. So just pro races. And no athlete has. Has an average sub 30 besides Luke. So he's. He's the best runner on the men's

[A]

field from a pick standpoint. Like. Yes. I had that one asterisk too. It's like this is someone that you can't really replace from a running standpoint where on the women's side like you can get close but with Luke there's not really a great. There's not really a great second option here. Honestly.

[D]

Then there are so many interchangeable seconds.

[A]

Exactly. Everybody's kind of the same.

[D]

Is the.

[A]

The gap 100 and he's doing things that we haven't seen be done on the. In the men's field in terms of running. He has a, he has a way to. Ways to go in terms of like his hierarchy. And I'll be interested to see if he's going to be able to hold on to this running ability and get better at high rocks if that makes sense.

[D]

He might flip to a 2950 guy instead of a 2917 guy or something.

[A]

He just like maintains it and gets better across the board. It's more likely. Yeah, but we'll see. What he's doing now is like kind of crazy.

[D]

So you look that fast in person. I was out on the course.

[A]

I wasn't. I didn't even.

[C]

I was.

[D]

He's only.

[A]

Yeah.

[B]

Do we all agree that one Richard Rose Ryan is probably a top three runner on the.

[A]

The men's side. If it's like a flat. If it was like a 10k like if you put me on the. If you put me on. If the lead 15, they do a 10k, I probably get second

[B]

reason why I Ask is Rich's best run time is like a minute 15 slower than Luke's most recent. So to you, Jack, to your point,

[A]

most recent was Warsaw, so it doesn't count.

[B]

Hey, they're standard. All right.

[A]

Doesn't count. He was fat. He was about a minute faster than me in Phoenix. Now is my fastest time. So even still. But if it was Warsaw, it would be about the same.

[C]

Luke was about 40 seconds faster than heday's run time. Just as like a perspective the. The world record holder time short course outran by 40 seconds on that course.

[B]

Short course, sure.

[C]

That makes it even more impressive. Matt. He did 40 seconds on a short course. Imagine a normal course.

[A]

All right, good pick. That's one. That was. That's a. That's one. You just like, really can't make up too much. All right, I'm gonna go. I'm gonna take. Go for ergs here. I'm gonna take Hunter. Yeah, there's really no argument. He's just a freaking beast on these things. Like, the, like, row doesn't seem to be a place where he's making a huge gap. I think he could, if he needed to. What he can do on the ski and then just like, continue to run is just like, crazy. Like, I don't see anybody else really comparing to him, especially on the men's side. Like, Alex is good, of course. I mean, I don't want to spoil it, but yeah, Hunter's the guy.

[B]

I mean, he. His fastest in an elite race. His fastest skier time. And a solo.

[A]

Elite solo.

[B]

329 fastest row 332. He's almost sub seven for a 2K.

[D]

That put me in the dirt.

[A]

Yeah, that's kind of crazy. That's a great way to put.

[B]

It's nasty. Sub 7 on a 2k in the

[A]

middle of a race. Like, I. I think that. I think the ergs are probably the least important stations, but he's the only. He seems to be the one who can actually utilize them to the point of like an advantage. You.

[D]

You created 15 seconds over the field, 10 to 15 seconds just by having him right here.

[A]

And everybody else is kind of the same.

[D]

It's one to two for the majority. You're seeing 147 and 149 on the screen for all the guys too flat. 202 for what? So there's not a whole lot of differentiation except for Hunter.

[A]

Nasty. All right, Raw dog.

[C]

All right, well, if Rich is taking the least important event as his first pick, I will take the most important event. For my two choices, I will do closing ability. Because you win the race in the close, you can. You can get a few seconds here or there throughout the race, but the real separators is how you're able to close. So I will take Alex Ronkovich for closing ability. If you are near this man at the finish, some people on this panel know firsthand that it is very hard to beat this man who are side by side with him in the last two. In the last two stations. The only way Ronk is really lost is if he's had a bad race in the middle and just his lost connection when he's near the front towards the end of the race. And that proves in all of his finishes in elite races at world championships, he's essentially top three lock just for his closing ability.

[A]

In my opinion here, in what I've observed, Alex closes better than anyone. Who's next him in the top when he's racing for the top two or three. But I think there are athletes that close, better than him, that finish behind him, if that makes sense. Yeah.

[C]

And that is why no one will remember their names.

[B]

We don't.

[D]

We don't care. All that we care about is those 14th placers.

[B]

I mean, like, you can't.

[A]

You really. It's hard to beat him in those moments.

[B]

That's the ultimate. Is that the ultimate podium? Yo, dog, I was in 14th, but I closed so hard. I finished ninth.

[A]

Oh, I see it all the time on freaking socials. People like, check this out. I had the best burpee station, but then I walked. But then I walked after that.

[B]

Yeah, my favorite is we've been. We've been talking a ton about the people who. This is like a trend on Instagram right now to like sell programs. Dawson and I joke about with our buddy Scott all the time. They will literally. No, like, you'll appreciate this. They'll post like how I ran a 4 minute K in my Hyrox or how I averaged 355s and then you go and look up their rock zone time and it's like seven minutes, eight minutes. How.

[A]

How I. How I ran three minutes in. In a thousand. I actually ran 800.

[D]

Yeah.

[A]

Best way to run a fast thousand is to run 800 meters. All right. Okay.

[C]

You have. You have in the wrong spot there for.

[A]

Wrong.

[D]

Oh, closing.

[A]

That's. I almost took Alex in race acumen.

[C]

Last pick.

[A]

I almost did.

[C]

Well, is it. Is it his race acumen or is it his closing ability? Which one. Which one's stronger now?

[D]

You can't take it.

[A]

He wins the races if you. If you take the actual burpees. And I mean lunges and wall balls. And there's better options now. I can't take it. I should have taken it. Damn it.

[C]

And so now with that same flow and with Rich's question earlier, I will take Mirjam von Rohr for.

[A]

Okay. Okay.

[D]

Does go back.

[C]

Oh,

[D]

she was almost my number or my number two pick. I. I have a big star next to her name.

[A]

I actually didn't even have her down here. Oh, my God. What a blind spot.

[C]

If you can wall ball A310, you have the closing ability that nobody else can.

[B]

Dude, she's wall ball the 259. In a race.

[C]

Oh, I didn't know.

[B]

In a race.

[C]

Even better. That's 20 seconds. She's putting on elite people on one station at the end of a race.

[B]

Jack, was it 259 or 257? I know.

[A]

It was absurd.

[D]

She had a 257 somewhere in there.

[A]

Crazy.

[D]

And yes, Miriam for sure is. Is the right choice right here. Her average in all races combined lunges, 247, 308 wall balls. If you add elite 15 and pro. That's disgusting.

[A]

Good.

[C]

Well, if Jack has stats on her, you know that he wanted her.

[D]

So I'm glad I. I prepared a few people. And Miriam was my. And you thought we forgot about her pick, but good. Well done, Dawson.

[A]

Good job. She's actually on the Swiss relay. So she's still somehow racing enough to score enough points.

[D]

Yeah.

[A]

To be.

[B]

Shows you how little the Swiss run.

[A]

Yeah, I know. She. I think. I feel like she's raced like twice.

[D]

She has three results between 6620 and 6740 since last Worlds.

[A]

In that worth noting, she came second in the CrossFit Open this year, first last year. And I think she was, what, eighth at the CrossFit Games last year. This is a good pick. The wrong pick is fine. This pick is good. This is a good pick. All right, I'm up. I see. I went.

[B]

I didn't.

[A]

I screwed up. I didn't go with my gut. I had a plan. I was like, I'm taking Alex. I'm race acumen. And then in the last freaking second. That's what I get for taking Hunter. I deserve this. For close on the women's side, I'm taking Joanna. She has closed. I was looking at her lunges. I think at the world, she's been under three, like in the 2 forties. I think for lunges. And then she's just doing wall balls unbroken. Her. Her body composition, her stature is a huge advantage here. And just like her engine, she has an ability just to do work at a very consistent rate. And she is just crushing the back part of this race. Lauren throwing, like, her best shot at Joanna, and Joanna still just pulling away seemingly effortlessly on the lunges and then wall ball. There's like, almost nothing you can do, so I don't think anyone's touching that. Hard to argue. All right, Jack, you're up.

[D]

I feel like, oh, wait, Matt's going back to back. Never mind. I don't need to do that. I think race acumen. I'm going. Dylan Scott, I feel like he knows his body so well and paces well, and that's the reason why he's had such a successful season so far when. When he's gone out at his pace. And I think that that really goes into race results, just knowing not to get caught up with everybody.

[A]

This. This one's a bit of a head scratcher,

[C]

I would say. He gives good explanations for what happens after the race and what his thought process was.

[B]

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[A]

But like Dylan. Dylan is a great racer 80% of the time. But then he gets like, last.

[D]

But yes, that's fair. But he's still. He's still not.

[B]

That's not enough racing.

[D]

Anyone else?

[C]

Rich? He has a great.

[B]

In Jack's defense, that's not an acumen issue.

[C]

I guess he has a great.

[D]

He doesn't race others is what I'm getting at.

[A]

What?

[D]

He doesn't race other people's race. Like, he's. He's like, oh, well, you're going out fast. Whatever. I'm going out. Am I at the pace that's reasonable for my skill set. And then he usually does well. And yes, he. He does have a couple bad ones, but I don't. I like it.

[A]

I'm glad you do. I mean, maybe for the women it works, but like, like you have on the board, that doesn't count. I'll put him lower. Put him. Put him in the men. Sorry, Dylan. I mean, I think Dylan is dialed in. I agree with Dawson on this. Like, he does understand, like, what's happened, but I think he can show up to races sometimes and, like, it's like, what did just happen? That's my boy. When he's at his best, he. He fires off, but, like, sometimes he doesn't do that. Do that. Great. But good job. Good job. I'm glad because that Luke Griffick is, is, Was really good.

[D]

No one else is picking Dylan and something else. And he's got other.

[B]

Other.

[A]

I would say.

[D]

I know.

[B]

What are you talking about?

[A]

You just took him off the board. It's like, you know what? No one else can have me. The things that he's good at. That's why I'm taking them in. Acumen prevention. Yeah.

[D]

All right, let's go.

[B]

All right. I am going to go. Give me the 20, 24 female world champion.

[A]

All right.

[B]

Megan Jacoby for the sled push and sled pull.

[A]

Okay.

[B]

Followed up by the man who almost knocked my teeth out in Phoenix. I want Sean Noble for burpee broad jumps at farmer carry.

[A]

Let's go.

[C]

Matt, I don't know if you know this, but Sean does not have very good burpees. His farmers far outweighs his burpees.

[B]

Okay, but his average time out. Hold on a second. Hold on a second. His average elite time is three minutes. His fastest elite time in burpees is 2:32. His fastest elite solo farmer carry time is 104. And his average is 110.

[A]

I, I.

[B]

So we're talking. We're talking 330 combined for those two stations. I feel okay about that.

[A]

He. Yes, I, I had him on here. I was considering taking him on the way back because that farmers is such a weapon. That is. It's almost. You can't really. No one else has it right. And like, burpees, he's like, okay, he's not terrible at burpees. He's not amazing. But he's.

[B]

He's like. He's like Middle east farmers.

[A]

Yeah.

[B]

And he's, like, not giving. He's not giving. The way I thought about this is to your point on closing ability, he's not giving up a ton of time on the burpees. Maybe 10, 15 seconds. But he's putting 20 to 25, even 30 seconds on some dudes in the farmers.

[A]

And actually, I was next to him doing burpees in a race. And, and because of his style of burpees, he's actually kind of distracting everybody else because he's, like, flails to the side. He's kind of sideways when he goes down. He, like, takes up two lanes. So, like, you gotta. That has to play for something.

[B]

Has to and something. Is there any question that when healthy, Meg Jacobe bodies the sleds unlike anybody else?

[A]

This is a great one. I had Meg down for a bunch of categories. She could have been. She could have been closer. She could have been sled. She could have been acumen. I mean, with the last few.

[B]

The last few elite races that she has been in and won, it has been over at the sleds.

[A]

Yeah, yeah. She could have been. Running ability. Yeah, she. That. I mean, you could.

[B]

You can't take her now.

[A]

You can't take her now. I know. Good pick. Good pick. All right.

[D]

You made fun of my last pick. It's hard. You're making fun of this pick. Then you're. Then you're making fun of race brain. Alyssa McElhenney for running ability.

[A]

Can't argue.

[D]

I mean, besides Lauren and I guess Joanna had a faster split than her in Warsaw, they're not available anymore. I feel like there is still enough of a gap between Alyssa and everyone else behind her where this is a running race. Got to make up time somewhere. And she's hard to argue against.

[B]

I mean, look, she said on. She said on last week's episode of Race Brain that for her, we were talking about her, like, waving and smiling at the crowd, and it's because the stations are still hard enough for her that she is running at a recovery pace. Her recovery pace, which we noted at the beginning, currently is about 45 to 50 seconds behind Lauren. When she figures out the stations, she will probably give Lauren a run for her money. In terms of running ability, it's hard

[A]

to argue this pick. Jack. Good pick.

[D]

Redemption.

[A]

I mean, there's other options still. I feel. Okay.

[D]

No, no. On my earlier.

[B]

Jack, you. You, Jack, you know that no matter what you pick, it's the wrong one with Rich.

[A]

Not Luke.

[D]

Not Luke. Greer. I got a.

[C]

A check right there.

[A]

Awesome. This is singles bias from Jack on that. On that women's pick, I think.

[C]

Yeah.

[A]

Would you agree?

[C]

Yeah. I mean, if I was going for running ability, I'd definitely dip into the doubles pool a little bit.

[A]

I'm up. Me. Okay. On ergs for women. I'm taking Vivian to Feudo.

[B]

Damn, I wanted that one.

[A]

Like, I think she's just. I don't know if she has the same. I don't know if she's on like, Hunter's level in terms of her, like, maybe pretty close in terms of gender. She might not put out the way that Hunter does because Hunter just races like a psycho. But Vivian's very measured. And when you watch her in doubles, she's pulling on the ski. I think she's under 140s. She, like, really can crank on that skier. And, like, she's just a. She's just like such an incredible athlete. And the ergs are a place where she can really make a difference on singles and doubles.

[B]

This is who I had. I was hoping that it was going to fall further than this, but I

[A]

should have known that's who you had. Is one. Your one spot now you're scrambling for. For, like, this ergs. You just kind of be like, ergs

[B]

for the women is tough. They're all kind of. They're all very. They're all kind of right there together. There's not like an obvious, like, where, you know, you got the. You think about the ergs on the men's side, like, there are the erg monsters. Hunter, obviously, you've got Alex. I'm not going to name some of the other names because I still haven't picked mine and other people haven't picked theirs. But, like, there are people that are head and shoulders above others. And then, you know, with the women, they're all kind of loved together.

[A]

Yeah. Like, Meg is probably the next best, and maybe there's some doubles athletes that I'm. I'm not mentioning, but I don't think so. I think it's vivid in the rest.

[B]

Dawson.

[C]

All right, for race acumen for men, I will go James Kelly, who I believe is the better version of what Jack picked in Dylan.

[A]

I had this one down was on my list as well.

[C]

He. He has kind of. I mean, he's tried so many different things. He does a lot of testing. Him and Anthony, Dr. Frankenstein and Frankenstein's monster basically just test everything through races. And he's had a bunch of different styles. He's had the run through the rock zone hard. He's had the start slow. He really just attacks each event, like, individually at the same effort instead of kind of yo yoing throughout the race. So just a smart overall racer.

[A]

The thing with JK is that even if it's not going well by his standards, there's just that one example of him laying an egg in. In Australia. And other than that, like, he's gonna claw his way back into that top three to five.

[B]

It was the last place Coming out of the poll last year at Worlds and he finished fourth.

[A]

I don't know if he was last. 11th, maybe.

[B]

He was 14th. He was. He was back. He was like 14th or 15th. He was all the way in the back.

[A]

11th bet.

[B]

No. 10 bucks.

[A]

10.

[B]

10.

[A]

Jack, do you have a chance?

[D]

Looking it up.

[A]

Look it up. Ten spot. That's like.

[D]

I think it was outside of. Outside of 10, actually.

[A]

That's a pretty good cup of coffee.

[C]

While Jack is doing that, I'll take my. My women's pick and I will go specifically on 12.

[A]

Oh, it's closer.

[B]

Yeah, you were over. That's the Price is Right rules. Was not.

[C]

Was not.

[A]

Was not designated.

[B]

You're busted.

[C]

I will go World champion Linda Meyer for push and pull. More specifically on the pole. This is where she usually makes her move during the race and really sets herself up. You really know if she's going to have a good race after this event. And when she's feeling good, she is dominant.

[A]

That I had her as well on this. Like, her pull is elite. Absolutely. Anything else sounded. She's German. She's the world champ. Brown hair. Excellent analysis, boys. Um, great. Good picks. All right, back to me. Okay,

[B]

this one.

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[A]

your favorite rack store for free. Great brands, great prices. That's why you rack. There's no sleds off the board yet. On the men's side, I'm gonna take the absolute best sled athlete I've ever seen in competition. Marcus, Debo Wallace.

[B]

Give me.

[C]

Oh, the.

[A]

The amount of time that raw Debo can make up in sleds in a doubles race, like, doesn't make sense, everybody. It's so early that it kind of just plays out normal. And they're just. With heavy sleds, Marcus will push it, and when he lets go, it still moves. He's the only athlete I see do that. He can kind of just move the sled.

[B]

It is crazy. He.

[A]

What do you. What's it like, Dawson? Do you think you're going to get rest and then you're just like, okay, Marcus is already 3/4 done with this freaking length. What.

[C]

What happens a lot in the transition is, you know, he lets go of the sled and I go to push it and I almost take a half step stumble because the sled is further away than I thought it would be. Like I go to push it and then the sled's not there. And then I like take a half step stumble and then go and do it. So yeah, his technique is just literally the shortest strides, all out power. And he does it based on number of steps, not on distance. So depending on how heavy the sleds are, I don't know when the sled is going to stop moving because he pretty crazy.

[A]

He has the like the back. Like. Is there a bigger competitor in the elite field?

[B]

Marcus is small right now.

[C]

He's on his way down. Yeah, he's small.

[B]

He's like one night he's like 195. He's trying to get to 175. I told him that's a mistake. This is like, this is like Samson. This is like Samson cutting his hair. He's gonna lose all his strengths.

[A]

But like, is there like a hunter maybe, right, like weight wise. But Marcus is what, 6, 2?

[B]

There are athletes, there are athletes that are big that have like that weaponize one of these things. Not many athletes, like I could think of some people that just dominate the poll, but they don't dominate the push. Marcus dominates both. And he's just a big ass man.

[A]

He's big and he's. And he has that fast twitch, right? He's like a 47 second quarter miler and played football. Like, he's like has fast switch and is just a monster. Huge advantage for Raw Debo. Huge advantage for my freak athlete team.

[B]

You do have freak athletes. This is like you, you could. There's a theme with Rich.

[A]

Yeah, Jack. All right, go ahead.

[D]

My pick going back, men's side burpee, broad jumps and farmers carry. We saw what he did in D.C. cole learn made his move there. He went like 206. Rich, we did a breakdown on the man on his burpee form the other day. So I would like to hear you argue against this.

[A]

It's a good pick. It's a good pick. Got a penalty in Phoenix, you know,

[D]

so I'm not here for the penalties. I'm here for when he doesn't get penalties.

[A]

And I think he had the fastest burpee broad jumps in the relay in the world relay last year too. So that's one thing with this with like burpees. It's like, are you the best at burpees or are you the best at burpees during like a singles event? It might not Be the same thing. And he's kind of both. Yeah.

[D]

And I was real, real tempted before you put that caveat of they have to be an Elite 15 competitor. I was looking up Charles Tudor, that guy, the burpee coach you on 127 one time. But unfortunately can't pick.

[A]

He's the guy who walks after.

[D]

I know you gotta watch.

[A]

I think he had like a seven minute like row.

[D]

He, he, he went 96 minutes in London that same race when he went a minute.

[A]

So I have big enough for it. I'm gonna, I'm gonna, I'm gonna lock. I actually. I don't know.

[D]

Whatever.

[A]

Who's up? Good pick. All right.

[B]

I am going to go with the English power bottom. Give me Jake Williamson for ski and row.

[A]

Yeah, good one.

[B]

Jake is elite on the ergs. He represents team Great Britain in the relay on the ergs. And I. I'll Never forget. Nice. 20, 24. He came out of. He had run one in the ski and it took Hunter to the well

[A]

to keep the lead.

[B]

I actually think Jake like came out like one second behind him and I was like, oh, my God, who is this dude?

[A]

Yeah, he made him out in front. Yeah, it was right there.

[B]

I was very. He was, he was right there. Has since then proven that this is no problem for him. The dude you talk about a guy with fast twitch. The dude generates power. Not the biggest guy out there. I mean he's tall, but he's not like the biggest athlete. But monster.

[C]

Would you say he generates his power from like his upper body or more his lower?

[B]

Definitely from his. Definitely, definitely from his bottom.

[A]

His bottom half athlete. For sure. He has. He's going to love these jokes.

[B]

He.

[A]

He has like a. I, I bet if we tested like VO2 max, his would be pretty high. But because he can do these type of freakish things. He said he's run under 420 in the mile without really a run background like recently. But like the duration of events seems to be what's like costing him.

[B]

Right.

[A]

Like as a singles athlete, he hasn't really quite put it together, but if you give dude a little bit of rest and. Or in a relay he can put out like crazy. So he's a.

[B]

Top. He is a top three doubles athlete

[A]

in the world right now. Top three. Okay. You would take him over, Tim?

[B]

My justification is look at how many top four. No, no. Yeah, probably. Yeah, actually I probably would.

[D]

Each team also has.

[A]

I probably would take them over, Tim. You take them over. You take them over.

[B]

Look at how Many. Look at how many top 10 times have. Jake. Jake is the through line.

[A]

But he's like. But he's like. He doesn't run singles. Okay. That's why I said doubles athlete. I know people should only ran doubles. He wouldn't have top 10 times like that.

[B]

You're just mad.

[A]

All right, I am mad now. Now I am mad. Yeah, you're just mad, dude. All right.

[B]

And then give me my Scottish brother, Graham Holiday for closing ability.

[A]

Nice. I had that one as well.

[B]

I'm not gonna lie. There were two people that I was gonna go with here or that I was thinking about after some of the other names came off the board. But it. It just has always stuck with me that Graham and Bo made a living on the elite, elite circuit by sitting in the back five and then always surging to the middle at like every race. I mean, Graham's. I'm looking right now, if you look at his average lunges and wall balls time, he is under seven minutes closer to like, actually pretty close to like 6:15, 6:20. Pretty good.

[A]

He's a dog.

[B]

Pretty good.

[A]

He's a dog. He's a dog through and through. One thing that, that I try to say sometimes after one event he finished, he's like, yeah, that wall ball is non negotiable. Dropping that ball is non negotiable. So, like, I like that, that he has that type of mindset. Dog. Absolute dog.

[B]

I draft. I don't. If you. I don't know if you could tell. Rich is going for freak athletes. I'm going for dogs.

[A]

Dog ability. I mean, you have Lauren Weeks and Meg Jacoby on your team. That's like, which they.

[B]

They qualify for both.

[A]

Big Jacoby Dog dog. Lauren Weeks.

[B]

Dog.

[C]

Dog.

[A]

Yeah. No good pick, Jack. I'm excited for you picking, man. I. I know what's gonna happen. This.

[D]

This. We just talked about closing ability, and in D.C. same race, we had a guy, Frederick Dubay, go 257 on lunges and 350 on wall balls. That's a pretty nasty combo. I know he. He doesn't have the. The recognition as a lot of the others, but that is a really fast closing combo.

[B]

Jack was not gonna make crossfitter as well. Jack was not going to make it out of his top five without a. Without a European ass name. No way.

[A]

From K. Franco. Francophone from Canada. So it's kind of both kind of like away. Toe the line a little bit.

[D]

Yeah.

[C]

Rich, you better watch out in Ottawa. If Frederick's anywhere near you.

[A]

Bring it we're in different races for sure. I'm on Thursday. I, I ducked all the competition. I wasn't trying to. I wasn't. Didn't want any of that Canadian smoke.

[B]

So you're going to run the risk that they take your points. You might have those points for 48 hours. They might be gone.

[A]

I'm counting it. You know, you better believe that. If I have them for 48 hours and then I'm on a podcast in like five months, I'm going to be like, well, really, that's a 105, not a. Not a 90. I'm going to be making that excuse. So. And then I'm going to be complaining about how come. It's not the. How come. It's not just the race that you're in.

[C]

This is stupid.

[A]

It's multiple days. Don't. You can count on that. You can count.

[D]

No one beat you that day.

[A]

You can count on it. The self awareness.

[B]

Rich has been in therapy. Our guy is self aware.

[A]

I'm glad you brought this up. I've been thinking about this. Am I up? All right. I don't really know what I'm going to do here. I think that I have some options. I'm gonna do. I'm gonna go race acumen because I feel like this is like the hardest one to really differentiate from. I'm gonna do on the men's side, I'm gonna go Tobias Laut, Vine, Latvine. Now for those of you who new to the game, look them up. Google that. Man. He was kind of like, kind of how Jack was explaining villain Toby was doing this before that and was like. And won world championships out of it and was cleaning house in, in Europe against athletes like Alex Ronkovich, like Tim Venish. He was the first, he was like the first real European threat when like the whole like system kind of came together. So. And he would just kind of slow play it through sled pull and then would find himself in the top. And I think what he was on the podium in Manchester, right. So not even that long ago. Seems like.

[B]

And, and the reason why this is a notable pick is because, especially for Rich, first elite athlete to live rent free in Hunter McIntyre's head.

[A]

That's true.

[B]

So much so that Hunter started calling him sweet, sweet Toby. He didn't even have a diss for him. He's called sweet sweet Toby because that's how much he was in his head.

[A]

Killed him with kindness. That's how you do it with Hunter. You try to meet Hunter where he's at. It's not going to go well. But if you're just like, hey, I'm just a nice German boy.

[D]

All I know is I remember that race with the, the curved treadmills, and he's out there just sipping his baby food or whatever fuel he had, just nice and relaxed.

[A]

He was OG high carb. He probably ate 300 calories that race. It was insane. Okay.

[C]

All right, Dawson, you're up. I will go on the men's side for push and pull. There's a battle between two here. I'm going to give you guys the names just, just for some ideas, but, I mean, Harry Thompson is just.

[A]

You can't, you can't.

[C]

John Wynn is my pick for sled push and sled pull.

[A]

That's a good pick.

[B]

My bad pick heavy.

[A]

If he was on the pole. Yes.

[C]

Well, both of my push and pull, I believe the pull is the more important of the two. So longer event can drain more energy out of it. And when you can weaponize it, you can put a lot of time on the field.

[D]

Yeah.

[A]

I would say this is similar to the Sean Noble pick of, like, he might not be incredible at the push, but you, you take the push for what he can do on the pole. He's basically got himself into elite 15 races for the past three or four years, only on sled pull. And he's also a dog. Right. He closes well, but, like, it's the pole that gets him where he needs to go. Yeah.

[C]

And I would argue it's strategic that his push is not fast. He really starts to attack the race at the pole, and that's where the race starts for him. So it's not from lack of ability. It's strategy.

[A]

Agreed. All right. Good pick.

[C]

And then for the women's, I will do the burpee broad jump queen bait. Davey.

[A]

Damn it.

[B]

I was hoping you had forgotten.

[A]

I did forget. That's a good one. Dang. I don't know. Dawson's doing a good job. Dawson's doing a good job here.

[C]

I, I, I know, I know.

[A]

Some rocks he's been, he's been locked in. I was, I was over here clowning on him.

[C]

Kate Davey was, you know, the new rising up and comer. Not, not for her age, just for her ability progression. And she really weaponized the burpees and can, you know, her title is the burpee queen, so I don't know how you can not have a Not choose her here.

[A]

It's a good pick, man. Yeah. When she came in second place into the row in Nice. I was like, what's happening right now? But mostly because. And she would do it over and over in burpees. That's a hard place to do it, too. So the.

[D]

Yeah, the only problem I have with that one is this is burpees and farmers carries, and her average is 155 in elite races for farmers carries.

[C]

So that.

[B]

Yeah, but women didn't start getting close to 130 in farmers until, like, this season. So that's. I think you have to contextualize it

[A]

for when she was racing. That is the kind of problem with this whole exercise is, like, everyone's stations are just faster. It's like taking people from the past is kind of like, unless it's a mirror, it's contextualized.

[B]

We got to contextualize.

[A]

Yeah, it's important. All right, Rich, I'm up. All right, let's see. What do we got. On the women's acumen? Running, push, pull. Okay, I'm gonna go for sleds. I'm gonna take Emily Dahmen.

[B]

Jack is so mad right now.

[D]

That was who my. Who my erg person was gonna be.

[A]

Oh, yeah.

[B]

She's good at her.

[A]

She's good for her. Yeah, she's.

[D]

She's the number one rower and skier time combined. So I was not expecting that.

[A]

She. I mean, her sled pull. This is what she does, is the sled pull as well. Similar to John Wynn, she can do the sled push. We saw Chance qualifier, I believe, come out of sled push in first or second, and then just crush everybody after the pole. Again, in terms of, like, length, it's very helpful to be a little bit taller when it comes to a pull so she can move those slits. Ready to soundtrack your summer with Red Bull Summer All Day Play. You choose a playlist that fits your summer vibe the best. Are you a festival fanatic, a deep end dj, a road dog, or a trail mixer? Just add a song to your chosen playlist and put your summer on track. Red Bull Summer All Day play. Red Bull gives you wings. Visit red bull.com brightsummer ahead to learn more. See you this summer. Suck on that.

[D]

Jack ruined it. All right, now I need a second. Yeah, she really. Well, she really does have some good sled times.

[A]

Yeah, she does. What do you mean, yeah?

[D]

All right. Another athlete with good sled times. Let's go. Gabriella Nicora Baker.

[C]

I mean, she.

[D]

She bodies those sleds whenever you see her on camera. 219 average on the push. 329 for pull. That's moving.

[A]

Yeah. She's been really fun to watch this year. I've been. I've been happy to see her progression and jumping into Elite 15. And she's definitely strong.

[C]

Yeah.

[D]

Strength background, so she can move sleds.

[A]

Matt, is your nose directly on the microphone?

[B]

My bad, dude.

[A]

I'm just curious.

[B]

I'm gonna go for my sleds. I cannot believe that this person has still not been taken.

[A]

This is a trav. See?

[B]

Give me Tim Vish.

[A]

Huh? As you're sneaky.

[B]

If I told you that Tim's average sled pull at this point in his career was only two minutes behind Hun or.

[A]

Sorry.

[B]

Two seconds behind.

[A]

Not that good. Wow. Don't take him. Two.

[B]

Two seconds. Two seconds behind Hunter McIntyre, would you believe me?

[A]

Well, if you frame it like that, I probably would believe you. Yes. But I think. I think Hunter, for his size, underperforms on the sleds because he's been at VO2 max since the skier. So I don't think. I don't think, like, Tim's like, sled pull. It's probably because of those Adidas. They're probably no good. But his, like, pulls hit or miss. His push is like.

[B]

His average is 328. His fastest is 255. His average push is 228. For other comps, would we all agree that our good friend Ryan Kent is a dog on the sleds? How many of those Tim's got better average times?

[C]

How are those average influenced by the last two races?

[A]

Yeah, and if you look at that last race, I don't think he was at the top.

[B]

You don't like the pick? Hey, it's fine. You can argue it at the end. It's my pick. All right.

[A]

No, no. We're gonna make you feel bad right now so you're shook, and then you screw up your next pick, too. I'm not gonna be over this.

[D]

Real good idea. Number 14, sledpole in Warsaw. So congrats.

[B]

That's like.

[A]

It's like picking a guy and race. That's like, okay.

[B]

And that's like saying. And that's like saying the guy that just finished second in the marathon, 11 seconds behind the world record.

[A]

It doesn't count.

[B]

Like, I don't care. Everybody was fast that day. Get out of here, Jack.

[A]

I don't think. I don't think it's like that. Get out of here. You could have picked 13 other guys, and we could have been like, yeah, that's not bad. No, that's good.

[B]

Yeah, that's fine.

[A]

That's fine.

[B]

I don't care. I don't care.

[A]

Nice. This is good for us.

[B]

Not even shook.

[A]

He's shook.

[B]

Not even shook.

[A]

Yeah, he is.

[B]

Not even shook.

[A]

We'll see. We'll see.

[B]

Actually, the reason why, the reason why this does shake me is because it almost makes me not want to do what I'm about to do.

[A]

That's what I'm saying. Let's see. Let's see.

[B]

I'm still gonna do it anyway.

[A]

We'll see.

[B]

For race acumen, give me the CEO Rich Ryan. Put him in the girls spot.

[A]

Subtle dig, dude.

[B]

Subtle thing.

[A]

Good one, Jack. This is okay. I think this is similar to Dylan. To a Dylan pit.

[B]

I disagree. I think that I disagree. The reason why. The reason why I disagree. And yes, you could make the Dawson argument that you always have a good explanation at the end.

[A]

I come with an excuse.

[B]

No, no, no.

[A]

Cannot refute when you don't make excuses

[B]

and you just like stick to your guns and execute the race plan like you say you're going to. You, you do well, you typically get top five finishes.

[A]

You might get podiums.

[B]

It's only when your machismo kicks in. The extra testosterone and you try to do something silly, you get your ass waxed and then you're a little sad

[A]

for your sad boy for a few days.

[B]

But as long as you stick to

[A]

the plan, usually goes well. The very little extra testosterone that I have available to me at 40 years old. 40 year old man. Yeah, well, I appreciate that, but again, the consistency can be a little bit wonky. I think you did Jack a favor here.

[B]

Thank you for this dude. This dude is just, he's being humble. He's Gonna Venmo me 100 bucks right after this.

[A]

Well, I'm going to venue 90 because you owe me 10.

[C]

So.

[A]

Yeah, I think this is similar to a, to a Dylan Pip. Sometimes good, sometimes not that good. Sometimes, sometimes maybe.

[C]

Matt got Lauren Weeks and Meg Jacoby for the women and said I'm done. I don't exactly.

[B]

Boys, boys, boys, boys, boys.

[A]

That's good. That's a, that's a BK strategy. BK is all about those dudes when he'd be on here. All right, Jack, what do you got?

[D]

All right.

[C]

Oh, this is a lot of.

[D]

Lot of names off the board. I'm thinking for burpee broad jumps with the women. Kat Parnell has impressed me every single time that she's been out doing burpees and she has a 125 or 135 average for farmers carry. So I feel like she's a good picker.

[A]

She's really good at the sled push, too. She seems to be. She doesn't seem to be incredibly big in stature, but she comes out of that push well. I'm impressed by her at racing.

[D]

She did leave one of the majors in first place after push, so you're right.

[A]

That's a good pick. I like it. And kind of like a. Kind of a sleeper there. Yeah. Nice job.

[D]

She's got that. That soccer background. Really springy. And football.

[A]

Yeah, football. All right, now, I. Matt took two of my men runners off the board. Not in running. That last turn strategy. That's good strategy. So kind of forcing my hand here. I'm gonna take hit a for running on the men's side.

[C]

You should also get the. I was gonna take him right after you, but you should get the per size, you know, per weight. So he's actually much faster than Luke Greer. If you do it on a mass moving scale, you just want that for

[A]

your own scale, too.

[C]

Yeah, exactly.

[A]

Awesome.

[C]

Yes, exactly.

[A]

But. But seriously. And he's been. I was impressed with his. I mean, I'm. I'm generally impressed with. With his. I had him on an acumen as well. I've been. I just, like, think he's a good athlete. He knows what he's doing. But even, like, burpees at his size, like, he had, what, two, ten burpees or something like that in London, like, really low. And usually when you see tall dudes and, like, bigger dudes like that, that's kind of where they have to kind of play defense. But he can just. He's just, like, been figuring it out. You know, wall balls are coming along. Shoot. He fires it all from his belly button. But other than that, he's, like, been really good.

[B]

Yeah.

[D]

His only question mark has been wall balls. Other than that, he could pretty much be inserted almost any pick here.

[A]

Yep. So my. My hand was forced to. Dawson, you're up.

[C]

All right, I will go with two women. And if Marcus can be picked, I think Saskia Miller can. Can be picked as well for running ability for sure.

[A]

Yep, I had her down.

[C]

Very new. Very new to the sport, but obviously has shown doubles at the elite level and has ran some fast singles times and with running being her strong emphasis during those times and some slower wall balls. But, you know, she just makes up for these are fast times with some lesser stations, so just proves how fast she is.

[A]

Watching her in doubles, like, kind of Drag. Holly is crazy. I think Holly does finish a lot, but, like, it's crazy how well she. She runs and she doesn't look like. And it looks. And it looks fast. What was her solo time in that London? What was her solo run time? Did we have we seen.

[C]

I don't have it offhand.

[A]

I can pull it up. Over. Oh, I gotta go. I. Never mind. I gotta, I gotta. I gotta focus. I'm getting. But that's a good pick. That's a good pick.

[D]

And then.

[C]

Oh, you can keep going.

[A]

No, I thought I was picking. So you're up.

[B]

Oh, I was talking. I was muted. Her solo runtime was 2656. Her rock zone was 326. So what is that to 30? 30 mid 20s, something like that.

[D]

That's what Joanna ran.

[A]

That's insane. That's like. And again, course was short as can be 300 meters short probably, but still like really, really fast. And like, just eye test wise, it's like, okay, this is a. This is the real deal.

[C]

And then next for race acumen, I'm just gonna do Sinead Bent. She is just pencil her in for a top five finish no matter what race it is. And she just.

[B]

Dog.

[C]

I mean, yeah, absolute dog.

[A]

Dog. That's a good pick. She came away with the first, like, real championship. I mean, she's new too, but yeah,

[B]

four elite races, which is crazy to think about.

[A]

Is that right? I guess so. Oh, my goodness.

[D]

Yeah, that's what I said a couple episodes ago.

[A]

So, yeah, I missed. I missed that one. I missed that one. But yeah, and. And you know, add a doubles world championship to on top of that as well. Like, she can do it both ways. And it is like, I don't think it's from, like, if you're picking me, picking Dylan, whatever. Like, we're kind of doing it through analysis. Not Sinead. She's like, I'm just gonna go as hard as I can and just like deal with it. It's kind of like a Lauren Weeks on that and she's just gonna do it. So props. Okay, what do we got? I have race acumen burpees. All right. I only have one person here on acumen for women that is left. Others were, yeah, like Meg, Linda, Lauren. I'm gonna go. Chris Glasky. She can race. You know, her, her, her specific fitness I think has led her to the most recent results because, you know, she's not. She's kind of like 80% in, but there's no doubt that she's gonna like Put it all out there. We've seen it across different race styles, not just Hyrax, and has a world championship there. She's not afraid to just go and take it. So give me Chris Galoski. This is what everyone's talking about. Everything's on the table. This is what champions come to take. This is what everyone came to see. No do overs, no second chances. No more Mr. Nice Guy. This is Winner Take All. The NBA Finals continue on ABC and the ESPN applause.

[D]

All right, for me. Sled push. Sled pull. I'm going. Louis Osciller, he had the number two push, number one in Warsaw for sled pull race. Before that in London, he had the number three sled push, number two sled pull. So it's hard to argue against his sled ability.

[A]

He's a beast. Dawson, you raised him in doubles. Were you guys with them at all? That race was insane. It was like a group of 10 dudes.

[D]

What.

[B]

What do you mean? Was he with him at all? There was a pack of, like, 26.

[A]

He was with. He was with everybody, but could you even notice who you were around?

[C]

Yeah, and they were always like, the team right in front of us. They basically sat in, like, second place, and Marcus and I were anywhere from, like, third to fifth. So they were always like. If it wasn't our immediate group, they were right in front of us. But also, Mark Martin Entoven also just has, like, a little, like, beef to him. So, like, that also helped. Yeah, that also helped their, like, sled ability. But they're both obviously very good runners, too, so it was just like, they didn't really have, like, a weakness like Marcus and I. They were number one in the sleds, and I think Marcus and I were 2, so it was like the. The station that we usually have an advantage in. We didn't make up any time on them, so it was like they were always just kind of right out of reach.

[A]

Was it Lewis or was it Martin who was doing arms and hips only? I think it was Lewis.

[C]

I think it's Lewis.

[A]

Yeah, I think he was finishing and he was just strong. Lewis, does it go by Louie? See Louis, probably Louie, but he was just grabbing it and pulling it, like. And, like, it was going, and I think that's why it went.

[D]

They had the number one sled pull in last doubles race, so, yeah, unsurprisingly,

[A]

it's a good pick.

[B]

All right, question for the panel. Do we all agree that Meg Jacoby could have probably been picked for the.

[A]

For the Ergs? For sure. Okay.

[B]

What if I told you that Mikaela Norman, her average ski plus row time is 20 seconds better than Meg Jacoby?

[A]

Wow.

[B]

If you got 20 seconds on Meg Jacoby and anything pretty good.

[C]

How'd they used to measure the stations back then? Was it like 50 meters shorter or.

[A]

They. They were on the Z when you got.

[B]

That's when you got into Hyrox too, big boy. So you tell me how they were measuring them.

[A]

The. Okay. She. She actually made a move at the row, I think, at North American Championships. Again, what you don't really see, she got her own, I think, in third and came off in front of Megan Lauren, which is just something that you don't see really at all. So, yeah, like, again, big tall athlete, crossfit background. It's a good pick.

[B]

And then for race acumen, is there anybody who punches above their weight more than Lucy Proctor? Okay, we've got Lucy consistently on the race brain. Top five as a top five female athlete or borderline top five female athlete. She is never going to overextend. She knows how to run her race. She had some health problems, but when she is fit, you can make the same argument that you make about Sinead. Put her name in that top five. Could have also taken her for closing ability.

[A]

I had her down for burpees. She's okay. Burpees, right. She's pretty good at the sled push. She was good at the sled push. She's. She's, like, pretty solid for her size. Like, what she is able to do is, like, pretty impressive.

[B]

I'm saying she's out there for us. She's out there for us short kings and queens, proving that you don't need to be tall.

[A]

He's like, nice. Just watching Justin Medeiros out there, like, that's my guy, dude.

[B]

What's funny is, if you look at my women, I've got Lauren Weeks, not tall. Meg Jacoby, not tall. Lucy Proctor, not tall.

[A]

Yeah, you're out there for you. You represent through and through and then.

[B]

But then the men, dude, I just got trees.

[A]

So you know the average on the men's side. Yeah, yeah. Jack has some trees. Except I do. I got some tall. I got some real big boys. Oh, man. Yeah. When we do. When we do, when you average all the height and weight, my guy's gonna look like freaking Dawson.

[D]

Yeah, you have like an MMA big beast race acumen. Another woman, fantastic race acumen. Amy Bevalacqua.

[A]

Nice.

[B]

Amy B. Dawson is crying inside.

[A]

Oh, it's Dawson.

[C]

I'm glad she was picked. I'm just glad she's still a part of this, you know?

[D]

Yeah.

[C]

I mean, anytime Amy B. Is on these lists, I. I'm happy.

[D]

7th and 8th place at Worlds. Always straight to the back. Just knows how to pace it.

[A]

That's a really good pick. It's a really good pick. All right, I'm up. Okay. I got a freaking. I got a. I got. I got a. Oh, what do we got? High stuff closing. Dawson's on that. He's been surprising me with some of his old. I have an old school pick that I'm gonna go and I don't think I'm wor. I don't think Dawson would do this, but he surprised me so far. Burpee broad jumps farmer is gonna be Martin Michellius. Yeah.

[C]

I would not have pulled that.

[A]

So he. He is the pioneer of the. The Dragons. I call it the Michelius on the burpees. Yeah. What's like a more like descriptive way of calling it like the kneel and drag like the. The how step up. Do you know what I'm talking about? D Boys, understand? Matt and Dawson, do we know what I'm talking about here?

[B]

I think you need to give a visual.

[A]

I think you need to give a visual. I think that on the broadcast they call it crawling up. So it's like you slide one knee up and then you basically take a full knee, like a kneeling position when you bring like your opposite foot up to your hand. So you're kind of like in like a lunge position before you bring the other leg before the jump, if that makes sense. And Michelle is. He was like, he's huge. He's like 6, 3, 6, 4. Back in the day when we didn't really have judges, he would do this method and it would be like control his heart rate and then he would just like tip himself forward. Nobody would call him on it and he would get out of there in like 155. So a pioneer a great like this. We don't know where the sport would be without him. So. And he's a beast. So I'm sure he's fine at the. Fine at the Farmers. Maximizing the standard and by going beyond.

[C]

All right, I for the next will have another a sneaky pick. But it's near and dear to Matt's heart. I will take his thumb brother Charlie bot.

[B]

Damn it.

[C]

For the ski and row. He is surprisingly good on these.

[A]

He's really good on the row. He's really, really good on the row.

[B]

Nasty engine for Days. Rich, did you hear the latest update? Charlie is officially at 70. High Rocks races.

[A]

77. What? How many have this year?

[B]

Like, oh, that's could be tough.

[A]

A lot that 70. How many? He's like, when did he start racing? When he was like 15.

[B]

His first race was Munich 2023. So in three years, he's got 70 races.

[A]

Oh, my goodness. That's insane. He's burning it. But I mean, he's doing great. And on the row, he's really. I think he's the only guy who can make up like a ton of ground in the race that he qualified. He made up an incredible amount of time that I didn't think was even possible. Like Dylan will. Dylan will make up some time. Does a pretty good job there too. But he can actually crank on the rower. Very impressive. Good bit.

[C]

All right. And for my next pick, I will pick for running ability, Rylan Shadig. All right, so I don't know if the times hold up to everything, but every race he was ever in, he would just attack the runs and was just competitive editor and would just. He. It was kind of like the James Kelly attack the. The rock zone and do all that. He would just make moves when moves didn't need to be made. He just used it almost as a weapon and a station rather than just the run.

[A]

Yeah, like the eye test wise, he was so aggressive who kind of raised. I guess it's kind of how Luke races now. He just kind of gets himself back into the mix, deals with the stations and then just hammers the runs again. It's a good pick. All right, I'm up. Let's see. Okay, that's all good. All right. The only spot there's potential for a person I'm looking at to get taken is burpees and farmers. On the women's side, I'm going to take Meg Martin here. If you guys caught that APAC race, she like did some serious work on those burpees. She can move really well. She's fast from top to bottom and can make up serious ground there. I'm going a lot. A lot of doubles. A lot of doubles here. So taking Meg Martin there, she was impressive when I did see her in that APAC race. Jack, you're up and you're muted.

[B]

Tough.

[A]

Is he muted in his ears too?

[B]

Jack, are you with us?

[C]

My bad, my bad, my bad.

[A]

He back?

[D]

Yeah. Okay.

[A]

For.

[C]

Oh, this is tough.

[D]

Give me a sec. My Charlie, his spreadsheet is broken.

[A]

We knew

[B]

broken.

[A]

That was who we were gonna take on ski and row. Huh?

[D]

And I've been trying to think in the background.

[A]

All right, close.

[D]

Closing ability. She's not. She's. She's willing to make contact if needed. Ellie Stenfers, we've seen her go unbroken. She normally right around three minutes for. For lunges. So I gotta go with her.

[A]

That's a good one. She ultimately did not end up qualifying for individual. Right. Just doubles. She's like. She was. She was sick. Yeah.

[B]

She ran off.

[C]

Yeah.

[A]

In Warsaw. Yeah. She's been impressive this year. That's a good pick. That was when we were watching that race and I think Debo was like, saw where she was at burpees and like, she's qualifying because she can close. All right, Matt, what are we gonna do here?

[B]

Female burpee, broadshop and farmer carry seka. Earning.

[A]

Okay.

[B]

250 burpees, 130 farmers.

[A]

I mean, that's pretty good.

[B]

That's.

[A]

It's pretty good.

[B]

Pretty good. And now I am H. You don't

[D]

wash your jersey during a win streak. You don't switch seats when your team's

[A]

up big, and you definitely don't shave during the playoffs. When things are working, you don't change them.

[C]

That's why when you drink Jagermeister, you

[A]

drink it ice cold. Anything else, well, that'd just be bad luck.

[D]

Drink it cold or don't drink it at all.

[A]

Jagermeister. Damn, that's cold. Drink responsibly.

[D]

Jagermeister liqueur, 35% alcohol by volume, imported

[A]

by Mast Jaeger Meister, US White Plains, NY.

[B]

Yeah, really kind of put myself into a pickle here.

[A]

You think about it. So I had. I had Seka down for a couple of things. She's really strong on the stations other than, like, Till's favorite joke of, like, the wall, if you ever noticed. Till will tell joke. They'll. He'll, like, do like, callback jokes and just with no context, just be like, oh, yes. Horning on the wall. Balls. You better watch out. It's like, hey, man, no one knows what you're saying. People are just hearing the first time here, believe it or not. But she's. She's good at the push. And I think her suds are pretty good. I had her on ergs as well. She's that thing on the road. She, like. She didn't even strap her feet in. Did you guys notice that? Did you catch one? She didn't strap her feet in and had the second fastest row, but could just been from transitions. Yeah, that could save, like, some time.

[C]

Yeah, I went. I went. I went to the gym and tried that out, and it is impossible. I couldn't. I went, like, 100 meters, and I was like, this is. This is impossible.

[B]

Yeah. I think it's also a mobility thing for closing ability on the female side. Give me zara Piriani.

[A]

Okay.

[B]

306 lunges. 323 wall balls.

[A]

That's a good one.

[B]

So anytime you are sub six thirty, it's pretty good.

[A]

That's. That's really good. I think that's good.

[B]

Y' all were roasting me for not having any women look at that team.

[A]

I don't know. All you needed was the two. You got the two, and I think that's all people will really see.

[B]

The three. I have the original trifecta, dude.

[A]

Your team in 20.

[B]

23, 23, lights out. It doesn't even matter if they can burpee farmer or clothes.

[A]

It's over. Yeah. It's such a lead.

[B]

It's over by the sleds.

[A]

Jack, what you got?

[D]

All right, I'm going Jake Dearden for ski and row. You look at his splits. They're actually pretty fast.

[A]

Okay, that's fine. Rich will take your word for it. Yeah, exactly.

[D]

No, on his average, he's got a 343 for his ski, and that's faster than Tim's career average. And Alex, like, he's up there.

[A]

He's definitely gotten out ahead of, like, I will come in in front of him, and he generally leaves considerably before me in the races that I've raced against him. I catch him, though. Yeah. All right.

[B]

That's it. Okay.

[A]

For me. Closing ability. I'm gonna go with my boy. South Jersey Jack Driscoll. He's like, you going into lunges. This dude can get under 240 on lunges, and it's crazy. He can be, like, in the three 30s. He can really, really close. He's, like, gotten so much better across the board, but that is really where I think that. What was that race where he raced the one before D.C. i don't know. Pick any North American race, and Jack was there, but the one that where he was racing Grayson, and they were, like, head to head. They were, like, next to each other, and then they came out of lunges, And Jack was 30 seconds ahead of him, and, like, Grayson's legit, so I feel happy to get my boy here.

[C]

All right, final first team with close it out. All right, I will do Camila Masa on the ski and Row.

[A]

Nice.

[C]

I could have taken her for sleds too, but you know, just. And then for burpee, bra jumps and farmers, I will take my boy, RMR podcast host Ryan Kent.

[A]

Okay, that's a good one. Yeah, he's been smoking can't.

[B]

Can do Kent can do sub210 burpees and still run after.

[A]

Not a big. Not bad pick. I had Kent for ergs as well. I think you'd bet he can really put out on both ski and row. But burpees is a good one. He put a big emphasis there. And he's good at farmers too.

[B]

I had him for sleds, but Tim had him beat by four seconds.

[A]

That's because Tim ran words outliers didn't remove the outliers.

[C]

Not those Americans.

[A]

But he was 14. He didn't have the American sleds. Yeah, he was raised in North America all year like our boy. Yeah. Houston sleds. That's not. Tim doesn't.

[B]

Hardest, hardest, toughest, moistest sleds you've ever pushed.

[C]

And Houston, Houston sleds raw. Debo a minute 50. Warsaw sleds 1 15.

[A]

It's insane. Yeah. If you want, I would. I think I'd rather same course, say standardized. I think I'd rather race at altitude than race in Houston. They get to go, go and get. Go get starched by the sleds. Just get starched by the oxygen saturation. All right, I'm up. So this was left with me. She just ran like 2:33 in a marathon like last week. Her name's Holly Archer. She's a global level runner who now does hyrax at a pretty good level. I'm feel good about this with my last pick.

[C]

Some say her partner is the better runner and was drafted before her.

[B]

Some people say.

[A]

What does. What do you think? Is saska over? Under 233. What, what. What place did Saska get in?

[C]

I didn't know we were drafting. I didn't know we were drafting 1500 meter runners. I thought we were drafting hyracks.

[A]

Hey, they would have been. They're so fun to watch on doubles. Just because you have no idea what's going to happen and they're just like out there winning like crazy and then all of a sudden they have like 180 seconds of penalties and like how, how could this be the case? I'm bummed that they didn't make worlds just for that reason. They are so fun to watch. But yeah. What 233 Marathon. Was that it? Jack? That's faster than Alyssa, right?

[D]

Ask Matt. He just talked with her. But 233ish. 234. That sounds right.

[A]

For a little.

[B]

Three minutes faster.

[A]

Yeah. Last pick in the draft.

[D]

Moving.

[A]

Yeah, got it. Feel good about it. All right.

[D]

I am going to have to go with Morgan Scholes for the Ergs. I mean she is a monster on. On rowing and her ski times might not be like top of the class, but that's because she holds back a little bit there. But she's a really, really good athlete on the Ergs.

[C]

You can tell how fast she's going based on how red her face is. That's how you know

[A]

that's that part of that. Milwaukee, everybody. Everyone's just pale, fair skinned. So the, the flush shows up really well at dc.

[C]

She had a funny post of her on the rower. Just literally tomato face be.

[A]

I mean she's a powerful athlete, man. We talked about her a little bit before we popped on or. But that, that was. That was. Felt like so long ago. But I. I think we'll see what she runs in a 5K tonight.

[B]

But she's.

[A]

She just has power. She can really put out in a bunch of different areas. So I like it.

[C]

All right.

[A]

What are we gonna do here, Matt? You gonna take yourself here?

[B]

It's important to zig when people think you're gonna zag. Jack, is 2902 and 2950 a good run time in Hyrax for Ben?

[A]

Depends on the course.

[C]

Yeah.

[B]

Okay, we're gonna pull.

[A]

Okay, well then give me Merlin, Palayo,

[B]

Sandy, Michael, Sam, Batch.

[A]

Man, oh man, look at this team.

[C]

I thought about taking him for the Ergs.

[A]

Yeah.

[B]

Could have gone for the Ergs. Could have gone in a lot of places.

[A]

Palayo, you're my boy.

[B]

Lay's last two elite run times. 2950, 2902. He obviously hasn't been healthy. A man that big should not be able to run that fast.

[A]

Second place of worlds is pretty good. It's actually not bad. Most of most of your picks this last like half hour not so good. But this one, not that bad. Bring it back.

[B]

I mean that team, look at that. Just power.

[A]

Power gonna come out.

[C]

Rich. Rich might be the least powerful man on that team, 100%.

[A]

But it picked my brain which.

[B]

Are you saying that. Are you saying that Skinny Tim is more powerful than you, Rich?

[C]

Look, look at his. Look at his weight room.

[A]

I'm definitely taking myself in sleds over Tim and probably flip flop. That is way better. You got never know what you're gonna get on that acumen side. Jack's like, nice.

[B]

Yeah. But you know what? I don't have to worry about my. I just need Sandy's running ability. But by putting Hue and race acumen, by putting you in race acumen, I don't have to worry about a rig getting punched 90 wall balls in.

[A]

All right. Incredible moments. High rock. Yeah. That's also something with. With the running ability for Sandy. If we look at all of his races, like, at which point in the race did he stop trying?

[B]

Was it the run? I don't have to worry about him walking off. I don't have to worry about him walking off on a row. I don't have to worry about being 97 wall balls in and punching a rig and walking off there either. I don't need any of that. I just need him to get there. And the rest of these boys will take over.

[A]

Yeah, I want you to flip me. Me and. Me and Sandy on your team and just be like, you know, race acumen, if it. When it shows up, shows up big.

[B]

I mean, to be honest, Philly boy, you almost pulled the Sandy in Phoenix. If there wasn't that money online, you almost did something.

[A]

Almost got punched. That's for sure. All right, wrap this thing up, Matt. What's up, Matt? Talk about you. Let's do women first. Go through.

[B]

I mean, I don't even think I need to say anything. I have the triumphant. I mean, I respectfully. You can argue that my man doesn't win, but this. This woman is winning any race. We got Lauren Weeks run ability meets Michaela Norman's skiers meets Meg Jacoby's power Sega, Arning's burpees, Zara's closing ability, and Lucy Proctor's race acumen. I mean, boys, you all have good teams and respect to all these women. They ain't winning. This race is over. At the poll.

[A]

I am looking at it, and it would be challenging to. For any of our teams to match the first three stations.

[B]

This is Hunter, Manchester, 2023. This thing is. Meg Jacoby is looking around at the pole wondering where everybody is. This is over.

[A]

I don't know. I like my closer and all the. I don't think that. I mean, like, it's interesting how we could do the running because, yeah, it's just been so crazy.

[D]

If this is simply like eight by a thousand, I feel like our track runners could.

[C]

Could do some serious.

[B]

But it's not. It's a Hyrox Jack. What kind of argument is that?

[A]

But if you take it. Yeah. I don't know. But I think on paper, I think

[B]

if people look at this, she outran Holly Archer and Saskia Millard together.

[A]

That is pretty insane. Yeah, that is pretty insane. Yeah. Like, I, I, I had something in D.C. or made a post about something and it was like someone completely out of context was like, yeah. And Lauren Weeks ran faster in the first two runs than all the men. I was like, that's not what I'm talking about, guy. Like, I don't care about that. It's like, hey, Lauren Weeks is faster than you. And I was like, oh, I don't really. I ran doubles with her. I know.

[B]

And, and I love to bring this stat up. Alyssa McElhaney's PR 5K is a 1630. Lauren Reeks ran a 1701 and a decafit.

[A]

That is, that's also crazy. Also crazy. All right, Jack. All right.

[D]

Got a real strong runner, Alyssa McElhaney, and she's gonna be nice and patient because she has Amy Bevalacqua's race acumen. Really good on the ergs sled push pole. Got very strong athlete. Gabrielle taking over there. Explosive Kate for burpee, broad jumps and farmer's carry. And Ellie Stenfre. She's not going to drop the ball on wall balls or she might even hit.

[A]

You might get a body check. So you get. What was that penalty? What's the potty penalty for body check at wall balls?

[B]

Two minutes.

[A]

It's two or one minute as littering. One minute. If you.

[B]

No, actually, it's worth. It's actually not as bad as littering. Littering is 2. Body checking someone at the wall balls is 1.

[A]

Body checking someone on the first run is a disqualification.

[C]

Only if you do it on camera.

[A]

Only if you're.

[B]

Only if you do it on camera. And if it happens on the. If it happens on the other side of the course and it's not caught, you're free to still win the race.

[A]

If it's as malicious as a hockey cross check, you get disqualified.

[B]

Even if everybody else watching also wants

[A]

that person to get body checked.

[C]

Matt, we should have had a section for Hausery. You can have a talker on your team.

[D]

Oh, great.

[A]

That's. That's a good one.

[C]

Damn.

[D]

I would pick himself.

[B]

I take Jeremy. I take Jeremy McConnell.

[A]

Yeah, he's the, he's the one for that, for sure. All right. My team's or.

[B]

Or Tony revel, fastest first 300 meters in Hirox history.

[A]

That was like straight out of, like, the guys that you watch in, like, the Boston Marathon who, like, have their moment in the sun. I was like, dude, he's actually sprinting. Yeah. The Derek. The Derek York. Yeah. All right. Running ability, Holly Archer Ergs. Vivian Tifuto. Sleds. Emily Damen, Herby. Broad jumps farmers. Meg Martin. Closing ability. Joanna Wetrick. Race acumen. Former world champion, Chris Roclosky. I don't know, Matt. I like your team. My team's hanging. My team's hanging.

[B]

The only thing that stops, the only thing that slows Lauren Weeks down is sleds. And I counteracted that with the best sled push and pull in the women's field. This is a world record every time.

[A]

Hopefully all these teams should have world records. Maybe not.

[D]

They better.

[A]

Yeah. Yeah. Dawson, your team.

[C]

All right, I got Saskia Millard for running ability. Camila Masa. Beast for ski and row. Linda Meyer for push and pull. The queen, Kate Davy for burpee. Broad junks and farmers carry. Closing ability. The essentially number one overall pick, Miriam Von Rohr. Matt's team may be able to get a lead, but no lead is big enough for Miriam Von Rohr. And then race acumen. Sinead Bent just automatic top three, top five finish, which.

[B]

That's actually a good point. What are. What are Miriam's. Her lunges also have to be insane, right?

[C]

Jack threw out a stat earlier.

[A]

303. Ah.

[B]

I mean, sub six lunges and wall balls.

[C]

Sheesh.

[B]

558. 558 lunges and wall balls.

[A]

550. Let me see.

[B]

What with Saskia's run ability, that's pretty nasty.

[A]

Joanna's was 5. Was 553 in Warsaw. Come see me. Come see me. But the mirror of the mirror of effect is just. You see Joanna, you don't. You think she's just awesome across the board, really. She's just closing really, really hard. And she's just like, good at, like, pretty good at everything. But Miriam, look, she just looks different out there when she's doing it. It just looks crazy how fast she's going. She had that one time where she was doing lunges. And this probably. I think this counts against your team. Dawson dropped the bag behind her, took off her shoe.

[C]

Took her shoe.

[A]

Yep.

[C]

Yeah. That's why she's not. That's why she's not race acumen.

[A]

She's out.

[C]

It was technically over. So that was back on the run course when that happened.

[A]

So we're not picking Miriam for her running? Yeah, no.

[B]

All right. My. That My dude is as a top. As a top five dude.

[A]

Top five. This year's worlds top five. In this race of four,

[B]

we got Michael Sandbach for running, we've got Jake Williamson, the power bottom blasting the ergs. Tim Vonish. This is a.

[A]

This is a.

[B]

A black mark on my team for this, for the sleds. Sean Noble though, is going to pull me back into that race with his crazy farmer's carry ability. And you don't want to be anywhere near Graham Holiday closing. Put that with Rich's brain. I mean, this dude, this dude's going to be there.

[A]

He's going to be over. He's gonna be thinking a lot.

[B]

Too much thinking a lot.

[A]

Actually.

[B]

The combination of Sandy and Rich might be too much thinking.

[A]

Just like things explode. Too much negative. All right, my.

[D]

My team. I've got the best male runner in the field. Luke Greer. Jake Dearden solid on the ergs. Louise Oscillator is going to blow by Tiny Tim on the sleds. Cole Learn is getting it done on burpee broad jumps and farmer's carry. And Frederick Dubay going unbroken on wall balls after a solid lunge. We're either finishing 1st or 15th with Dylan's mindset, but based on recent results, definitely towards the top.

[B]

I like how Louie got too fat. Jack is telling me to like throw out broken courses. Louie's got a fast sled pull time and a doubles race and then he got the benefit of Warsaw and London. And Jack's out here acting like Louis

[D]

hand over hand on the sled pull as we discussed it was busted. Gave him credit on it.

[B]

That doesn't count. We already. We already established that Dawson was Dawson and Debo and we agree that Debo is the best on the sleds. Was 40 seconds slower. That course was so ass backwards.

[D]

You're just mad that you picked Tim on slits.

[B]

I'm not mad at all.

[D]

Yell at me all you want.

[A]

Not mad at all. Jack is.

[C]

Jack is team recency bias.

[A]

Oh, yeah. Thank you. Thank you. What was Louis Thomas Phoenix here? I just want to see his. I know he didn't have a.

[B]

My. My long run is also not getting done this morning.

[C]

Rich.

[A]

My team is running ability. Hide wisma ergs, Hunter McIntyre sled push and pull. The best in the world. Marcus Wallace burby broad jumps and farmers. Martin Michellius closing ability. Jack Driscoll race acumen. Tobias Loud Vine. This is a team. Look how big these boys are. Oh, my God, these boys are big.

[D]

Do not meet them at an alley.

[A]

Oh, My goodness. Yeah. Like, it's just.

[B]

It's just a good thing. It's just a good thing you didn't pick Jack Driscoll for any of the. The skills. Do you see how they did our boy wrong on Instagram?

[D]

He's had, like, the zero out of our skills.

[B]

They did. They did Jack so dirty on that.

[A]

He's gonna love you. He's gonna be an asset in those. In those lunges for that relay for sure. Like, his lunges are nasty.

[C]

What's also crazy about Rich's team is you could sub hunter for he day for Marcus, and I feel like the team wouldn't change much. Like, outside of Marcus's maybe running ability, but Marcus is also one of the best ergers in the field as well, for sure.

[A]

Watching him, watching Marcus do the ergs, do the row, it doesn't look like he's trying at all. And his, like, form is really good. And he's just got so much power that he is just like under 140, like, barely trying.

[C]

Yeah, he pulls at 25 strokes a minute. And for me to even get on the same level as him, I have to pull, like 32, 33 strokes to even keep up.

[A]

Yeah, yeah. These are legit on the ergs. Big boys, baby.

[C]

My team running ability, I got Rylan Shadag ready to attack the runs. We got Charlie Bottrel on the ski and row, John Wynn taking it to Debo on the push and pull. Not possible. We got. We got Kent doing his burpee broad jumps without having to worry about running afterwards. Then we got closing ability. Ron, if you are near him in an elite race situation, you will not beat this man. And then we got JK with the strategy and the sleds. He doesn't have to worry about.

[A]

Oh, yeah, and you could flip those two. Honestly, if I was kind of looking at that like, I had JK as closing because it's been something. He's been doing really well lately. And then Alex at acumen. I bet JK's closing has been faster than Alex's closing the last three races or so.

[B]

Yeah, I really. I think if I'm. If I'm removing my obvious bias, it would probably come down to Rich and

[A]

Dawson's team on men and on the women.

[C]

I want so Rich. Rich is just team Beast. I want. I want my man to be literally just Matt Mason. His body, him, all of their abilities in Matt Mason's body versus Versus Rich's

[B]

team, which my closing question. My closing question for the crowd or For. For all of you. Each of you get to pick. If you were picked for one attribute, what would your attribute be? Rich.

[A]

Go sleds. See me, Jack.

[D]

Oh, you don't want to be next to me on farmers Carry.

[A]

That's Jack. Jack's about that. Farmers raw, Daddy.

[C]

I mean, it's just default running ability, but I. I feel like I'm the most even person out there. I don't have any.

[B]

Pick one.

[C]

Stop running. Running, running.

[A]

Like 20 time. All American. Did you not go?

[B]

For myself, I would go race acumen. I know how to run my race.

[A]

I like it.

[C]

Don't.

[B]

Don't see me in the closing.

[A]

Don't you.

[B]

You want to be near me in wall balls. Trust me.

[A]

You want to be sick? Here you come.

[B]

All right, boys. We did it. Let us know. We've been. Look, a lot of you are, like, reaching out to me, asking me if I'm okay.

[A]

I'm fine.

[B]

I love the banter. Everyone needs to stop apologizing. Come see me and Jack in the comments. You already know. Dawson will be there.

[A]

Rich won't be there.

[C]

Rich.

[B]

This is. Rich's like, this is once in a blue moon Rich. Yeah, we might see Rich over the summer for our. Our top 10 female list of all time. That's probably. That's probably the next time we got Rich on a pod. So it's. Savor it.

[A]

Let's have more ideas, because everyone's coming up. It's like, what are we gonna talk about? I'm like, here. Okay, this is what we're gonna talk about. Okay.

[B]

He's an ideas man. He's an ideas man.

[A]

Okay, hit us in the comments.

[B]

Let us.

[C]

Oh, I was gonna say put a poll in the comments to vote on who wins.

[A]

I think there's a poll.

[B]

We'll get an Instagram. We'll get an Instagram poll going.

[A]

Spotify. I think there's a poll.

[B]

Yeah, we'll get that going. We'll get a poll.

[D]

Separate polls for men and women or just.

[B]

Yeah, separate polls. Yeah, yeah, separate polls. We obviously know that my team wins for the women. I cannot wait for B stud king Adrian Riley.

[A]

Who else?

[B]

Jack is gonna let us know.

[D]

He's gonna be talking to us.

[B]

Phil's gonna be there.

[C]

We've had a new elite in the comments.

[D]

Yeah, we've had a new elite 15 athlete pop in pretty much every week for the past couple months. So I feel like someone's gonna chime in, be mad where we picked them.

[A]

Yeah, don't care.

[B]

Come see me. Like and subscribe to the YouTube like and subscribe to the Spotify like and subscribe to the drop. Use the feed for your supplements. Go check out our boys at Resolute. Get your blood testing done by Manley. Go get you an ice barrel. Are there any other? Have we got anything else? What else we got?

[A]

I Sparrow was like, they cut, like a thousand dollars off of their prices, like, site wide. They were priced premiumly for sure. And now they're like, actually a thousand dollars off of, like, everything. Like, they cut it in, like, half.

[B]

All right, so you know what? If you don't want a nice barrel, fine.

[A]

Get a nice barrel. What do you mean?

[B]

Oh, get a nice barrel. What else we got? Anything else we gotta plug?

[A]

Oh, so much stuff. Come on.

[B]

Go make sure you're for Jack.

[A]

We've already gone too long.

[B]

Make sure that your Excel is updated. All right, boys, we're out.

[A]

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