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If you're not a natural on the Ergs its gonna take some machine time to get conditioned. But don't let that put you off, they're great options for 'off feet' aerobic conditioning so you're getting 2 in 1 by spending more time skiing and rowing. I've got 12 erg based workouts to guide you to becoming better. Comment ERGS and I'll DM you the link | Rob Foster

If you're not a natural on the Ergs its gonna take some machine time to get conditioned. But don't let that put you off, they're great options for 'off feet' aerobic conditioning so you're getting 2 in 1 by spending more time skiing and rowing. I've got 12 erg based workouts to guide you to becoming better. Comment ERGS and I'll DM you the link | Rob Foster

2.1K views3 months ago

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FOSTER LIFE’S ROB and Taylor Swift | Foster TV Network

FOSTER LIFE’S ROB and Taylor Swift | Foster TV Network

2K viewsApr 5, 2024

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Rip great uncle Mike Owen! And thanks for your service for me n our country! I salute 🫡 you n all our veterans fly high ! | Rob Foster

Rip great uncle Mike Owen! And thanks for your service for me n our country! I salute 🫡 you n all our veterans fly high ! | Rob Foster

90 views5 months ago

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Rob Foster is your first 50,000 winner!! Look at this reaction! | Full Pull

Rob Foster is your first 50,000 winner!! Look at this reaction! | Full Pull

77.9K views10 months ago

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I've had quite a few questions recently that this reel will help answer. Tap or hold the video to pause and read if needed. It's a repost that was well received if you think you've seen it before, you have. Share with anyone who you think might benefit from knowing this info and follow for more HYROX race prep content. | Rob Foster

I've had quite a few questions recently that this reel will help answer. Tap or hold the video to pause and read if needed. It's a repost that was well received if you think you've seen it before, you have. Share with anyone who you think might benefit from knowing this info and follow for more HYROX race prep content. | Rob Foster

20.4K views4 months ago

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Congratulations to Rob Foster with his win, at Wisconsin Dairyland Super National!!! | Proformance Pros

Congratulations to Rob Foster with his win, at Wisconsin Dairyland Super National!!! | Proformance Pros

8.6K viewsJun 23, 2024

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This National Adoption Month, Rob, founder of Comfort Cases, shares a powerful reminder: creating forever families is a mission that requires us all to work together. By uniting as nonprofits, we can make a faster, deeper impact on the journey to permanency for foster youth. 💖 While November shines a spotlight on adoption, for Rob, every day is an opportunity to uplift youth in foster care. This month, let’s come together to raise awareness, spark change, and help every child find a place to ca

This National Adoption Month, Rob, founder of Comfort Cases, shares a powerful reminder: creating forever families is a mission that requires us all to work together. By uniting as nonprofits, we can make a faster, deeper impact on the journey to permanency for foster youth. 💖 While November shines a spotlight on adoption, for Rob, every day is an opportunity to uplift youth in foster care. This month, let’s come together to raise awareness, spark change, and help every child find a place to ca

7.7K viewsNov 14, 2024

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Rob Foster making his first ever pull with a modified tractor, in Elkton Mi. | Proformance Pros

1.3K viewsSep 2, 2024

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Don't let the sled pull add minutes to your HYROX race time. Use your time in training to build strength through varied techniques. And find one that you can rely on during the race that's smooth, consistent and fast. Which is your go to technique for Race day? Let me know below... | Rob Foster

4.2K views5 months ago

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This is obvious right?!? You'd think so but the amount of people who; Pick up the ball Push press it to target And don't realise that doesn't count. They do this for sets of 5 or 10 reps and that 10 to 20 initial reps that are wasted (across 100 rep set) 2 standards on wallballs: Hit squat depth ⬇️ Hit your target X 🎯 And make sure you start each rep with a full squat. Don't make the 💯 HYROX wallballs any harder than they are already. | Rob Foster

39.3K views6 months ago

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The real work is done in the Summer off season. Focus on 'Strong & Long'. Strengthen weak areas, build robustness, make Hyrox weights feel light. Add longer duration cardio sessions, focus on running form, increase your capacity to endure. Don't let these months fly by and then try to cram it all into a 'hyrox program' before race day. It starts now 💪🏻 DM for my free training week blueprint on how this could look. | Rob Foster

967 views10 months ago

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Comment EXAMPLE and I'll send you a strength session that puts these exercises into a workout. If you hate running a great race but 1 or 2 stations always let you down, then adding a few supporting movements into your strength days will help. Yes HYROX has a Running bias but if a particular station is always your downfall it's time to break down the movement required and train individual elements for a dedicated period of time. Need a few exercises that can help support improvement in that stati

14.9K views5 months ago

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If you could get shot of one HYROX station and sub in another... What are you choosing? I can kinda guess the popular ones to bin but I'm intrigued to read the replacement choices. Drop them in the comments | Rob Foster

22.5K views5 months ago

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You're buzzed up to start. Fresh and full of carbs. Only 3 to 5 mins into your race. And everyone around you is sprinting the Erg So it feels right to go fast. And you also feel you can physically do it. But you're getting lures into a false sense of ability and fitness. You're about to have to pay back that debt back over the next 7 runs and stations. The runs will be harder as you've just ramped up your Heart rate past a sustainable level. The sleds will feel a lot heavier than in training bec

4.2K views3 months ago

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The heel lock lacing is a game changer, especially if you've had a sled disaster by losing your foot out of your shoe. Top tip, try this in training and also make sure you've run using this lacing method. It might take a few goes to find the right lock down tension. Don't over tighten across the top of your foot. Some shoes have eyelets that provide a solid lockdown with normal lacing but if you have the double top eyelets and want extra safety, try this. | Rob Foster

13.6K views2 months ago

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I don't get on as well taking full rest days leading up to a race, some love them and need them, I have tried other methods but this way works for me. If you're struggling to know what to do the days before your race this is something that could fall the day or 2 before. I do it the day before unless travelling and have no access to a full gym. I'd also do a 20 to 30 min easy run on the other day. 2 days out - run. 1 day out - primer session. All I do for this is run through each station a few t

2.1K views4 months ago

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Watch this for a quick 90 second run through of what to expect on race day... Share with someone racing soon. Venues might differ slightly in layout but the process remains the same. Register Map check Venue walk round Bag drop if needed. Warm up Start tunnel 😬 Race time 😀 Finish line 😵 Get your photo Recovery Merch Spectate friends or big feed and home. 🙌🏼 | Rob Foster

4.7K views6 months ago

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The wallball arena now features hundreds of spectators on 2 levels and 3 sides watching you suffer through 100 reps, This is a high energy but very daunting finish to HYROX for many people. And if you're heading in there with any doubts as to your ability to get through this final test it'll overwhelm you. The best tip I can give is practice sets and reps of wallballs more than you think. 2 to 3 times a week in your specific competition prep phase will mean you're accustomed to that high rep wor

2.4K views3 months ago

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Comment WB21 for 21 Wallball specific workouts to help you refine your reps for HYROX. You can make each rep just a little easier by just keeping the ball close to you. I see so much energy wasted on the 'pick up' as in when the ball drops away from the body and below the chest. The person then has to lift the ball every rep just to get it in a position to throw. Massively taxing the grip, arms, shoulders and lower back. Not to mention it usually results in poor squat depth as the hips have to s

21.4K views7 months ago

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👟 Watch til the end - You NEED this lacing method to stop those sleds taking you out! The first tip is obvious. Make sure your shoes are in good nick and have decent tread pattern. You want as much grip on those carpets in push AND pull as you can. So try your shoes on various surfaces to fully trust they'll be there for you when needed. Second tip is lesser known unless you're a runner or suffered from heel slippage and had to find a solution. Google heel lock lacing if you can't follow my tyi

44.7K views5 months ago

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Top tip to minimise the amount of Burpees you have to do... Use the full 30cm rule to cut 10 reps off your total. Let me explain (I'll use an example) If you jump 1.5m per rep it'll take around 53 reps to complete 80m. If you place your hands 30cm ahead but step your feet all the way up to your fingers (as shown at the end of my video) You're able to gain 30cm per rep. (53 reps x0.3m = 15.9m) 15.9m ÷ 1.5m jump per rep = 10.6 reps less from the 30cm gain. Just an example but hopefully highlights

32.9K views7 months ago

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SLED PULL... One of the longest HYROX stations and a struggle for many. You can lose a LOT of time if you neglect these 3 tips, simply through lack of efficiency in station 3. GRIP - It might seem like stopping to chalk your hands up takes too much time but the grip you gain by doing so will make the pull so much easier. Locate that bucket on the way to your sled and use it. ROPE - Get that rope management under control. If it piles up under your feet you'll waste time trying to kick it out of y

17.8K views4 months ago

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HYROX mistakes I can hopefully help you avoid... 1. Starting too fast — Run YOUR race pace, not theirs. There will be people around you with different goals for their race. You do you. 2. Warming up too late - work back from your start time and give yourself time buffers. Allow for unforeseen events like queues and unexpected, urgent toilet calls. 3. Lacking carbohydrate intake - carbs are fuel ⛽ you don't need to 'load' but ensure you have enough the day of and day before you race. 4. Not pract

24K views7 months ago

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👇🏻 The simple half second Wallball 'hack' to save you time and increase rep cadence. In the reps on the left side I catch the ball at full extension, then squat. This almost puts the brakes on the ball,then I have to perform the squat under load. Whereas on the right side I try to match the balls pace down with a squat and catch midway or as close to the lower part of the squat as possible. The aim is to use the stretch shortening cycle of the muscles and connective tissue to spring back up, g

45.2K views4 months ago

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We caught up with Rob Foster after his big win Thursday night in Bowling Green. He has been on a roll lately and hopes to keep it going. His goal is to break into the top five and secure a spot in the Enderle this September. Bowling Green is a special place, and every puller loves to win here. #GrandNational #TractorPulling #BowlingGreenOH #Horsepower #PullTownUSA #Motorsport #FeelThePower #TractorPull #TruckAndTractorPull #FullPull #PullingPicks #FullPullLive #FullPullPicks | Full Pull

3.2K views8 months ago

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Ways to make 💯 wallballs a LOT more work than necessary ⬇️ And trust me, I've been guilty of a few because let's be honest, it's far from easy to hit clean, efficient reps after 1 hour plus of intense running and workouts. But if you can drill better reps in training then you're more likely to replicate them in the race too. Here are most of the errors in the video, plus some better rep pointers) although my technique is far from 'perfect'. (Here's where all the crossfitters enter the chat and

112 viewsApr 21, 2025

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Race week recap... My Open solo race (1.04) found out a few holes in my fitness and put me in a hole for part of it. Wanted to see where my race fitness was after a lot of running in summer/autumn leading up to the marathon. As you can see the burpees and row were a particularly nice treat 😅 but overall I was happy to have pushed the runs and experienced what needs work. 2 hours after this race I laced up again to run a mixed doubles with my wife. We had the audacious goal of a sub 70 finish bu

1.9K views4 months ago

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I'm not saying they'll ever happen to you BUT some unfortunate souls get floored when they encounter these... 1. Sled carpet rippling up on your lane only and making it feel like 2x the weight. Ok so this is actually very real right now and something that is hard to plan for but here are some tips... Watch the sleds move before your race. Which lanes look 'sticky' or have ripples? Anyone struggling? Try to avoid the lane but if you get it and it's not moving call the judge over to dispute. If yo

28.9K views5 months ago

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Ben Foster: Wrexham's journey under Ryan Reynolds, Rob Mac 'ridiculous'

For everyone who is worried about Rob, he is learning how to be brave and trust in his foster home. THIS is why fostering is so important to our group and all of our orphans. We love you, Rob, and you’re safe now. We can’t wait to see you blossom. 🌸 | Illinois Doberman Rescue Plus

5.6K views5 months ago

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