Who it’s for
●You’re training for a Hyrox or hybrid event and want to stay on top of the training load
●You notice calves, knees, hip flexors or lower back complaining after big sessions
●You want the “unsexy” strength and capacity work done properly, without guessing
What’s in the program
Tissue capacity work
Calf, Achilles, knee and hip work matched to the running and station volume you’re doing.
Station-specific strength
Patterns that carry over to the sled push and pull, lunges, wall balls and carries.
Running mechanics
Drills and plyometrics that build up gradually from a level that suits you.
Fits your training
Two to three short sessions a week, planned around your existing training, not on top of it.
What a week looks like
Day 1 · Lower-body capacity
Rear-foot elevated split squat, tempo, 3 × 8/side
Single-leg calf raise, bent and straight knee, 3 × 12
Copenhagen side plank, 3 × 20 s
Wall drive march (sled pattern), 3 × 30 s
Day 2 · Trunk & upper body
Pallof press, 3 × 10/side
Farmer carry, 4 × 30 m
Prone Y-T raise, 3 × 10
Push-up progression, 3 × 8–12
Day 3 · Run mechanics & elasticity
Pogo hops, 3 × 20
A-skip drill, 3 × 20 m
Tibialis raise, 3 × 15
Hip flexor march with band, 3 × 10/side
This is an example week, not a prescription. Your program is adjusted to your intake: exercises, loads and volume change for you.
How it works
Choose your program and pay
Secure Stripe checkout. You go straight to a short intake form when you finish.
Tell me about you
Training history, injuries, goals and the equipment you have. Under 5 minutes.
I review it and build your program
I read every intake myself and adjust the program to you. If anything in your answers needs a hands-on assessment first, I’ll tell you and refund you in full.
It lands in your PhysiApp within 48 hours
Every exercise has a video and clear sets and reps, and you can log your sessions as you go.
Week 3 check-in and progression
Tell me how it’s going and I progress the program for weeks 4–6. You can message me with technique questions for the first 2 weeks.
Hi, I’m Merryn
I’m a physiotherapist and Oxygen Advantage breathing coach at my clinic in Lavender Bay, and an ex-athlete myself. These programs are built the same way I program for clients in the clinic. Every one is reviewed and adjusted by me, never auto-generated. More about me.
Choose how you start
Program
$119
6-week program built for you from your intake
Delivered to PhysiApp within 48 hours, with videos for every exercise
Week 3 check-in and progression
2 weeks of messaging for technique questions
Video consult + program
30-min telehealth consult
A live video assessment with me first, then a program built from it
Best if you have a niggle or you’re not sure where to start
Video consults may be claimable on your extras cover, depending on your fund. Check with them before you book
In the clinic
Lavender Bay
Hands-on assessment and treatment, including dry needling
Best for new or painful injuries
HICAPS on the spot for extras cover
When a program isn’t the right first step
A remote program isn’t a substitute for an assessment if you have a new injury, pain that is getting worse, swelling, numbness or pins and needles, or pain that wakes you at night. If you’re mid-way through a training block with a current injury, start with the video consult option. In those cases please book a consult first. If your intake shows you need one, I’ll let you know and refund you in full.
Related reading: Hyrox & Hybrid Training: 5 injuries to watch for · All digital programs · FAQ