You're bored of training.
You've tried. You've stopped.
This is how we keep going.
More to work with.
A session gives us something to do together. Paying attention gives us something to take from it.
The archive is where we share the sessions, fixations and unfinished ideas shaping training at Raon. What we tried. What got in the way. What made us reconsider. Enough of the thinking to take the work somewhere of your own.
We're building a place where getting stronger and getting more interested can happen together. Where a hard session can sharpen a distinction: between fatigue and hesitation, a useful constraint and a habit, something to push through and something to change.
That's part of what makes this a community. We bring different histories to the same work, compare what happened, and give one another more ways to understand and respond. Physical capacity matters. So does the attention, judgment and willingness to investigate that we develop along the way.
View the archiveIn play now (2)
Campfire
Friday.
A hacky-sack warm-up. We're all a little beat from a hard training week: two running sessions, plus intervals on machines. We rally up anyway.
After a conversation about potentially shitting ourselves like that one Hyrox athlete, here's what we came up with.
The work
Not a test. A hard, grueling, psychologically demanding session. Something to work through—and something to talk about afterward.
100 calories
Assault Bike
5 burpees to target, every minute on the minute.
5 rounds
KB / DB DT
12 deadlifts · 9 hang cleans · 6 shoulder-to-overhead
After each round: body over box at 48″. Add 2 reps each round: 2, 4, 6, 8, 10.
100 calories
SkiErg / Rower
Death by: D-ball ground-to-shoulder.
10–1
Body over box
Pair with a descending 100–10 m kettlebell farmer carry / sandbag carry.
10–8–6–4–2
Body over box
200 m run after each set.
What did we think was getting in the way before we started? What did the work actually show us?
Give your knees
more to work with.
Six weeks. Built to sit alongside your lower-body training.
A focused add-on for building strength and capacity around the knee, without starting your whole program over.
About the program
We're developing work that challenges the muscles and tissues supporting the knee through a pain-free range of motion, with particular attention to strength in positions that currently have less support. Movement variation at the hip and ankle belongs in that work too: the knee operates within a chain.
The aim is to develop more capacity across the positions and demands your training asks of you—and make that work practical enough to keep doing.
Free for all in-person and online Raon members. Available to everyone else for $40 when complete.
From the training floor (3)
01Fatigue-resisted running.
Pacing your runs for Hyrox
The sled is over. Your legs disagree. Now you have to run—and your first instinct may not be your best pacing strategy.
The session question: how do we keep the run difficult, let the fatigue accumulate, and still preserve a pace we can return to? Station work between intervals changes the problem every time.
We're looking at the relationship between the station and the run: how much the movement costs, how quickly you find your rhythm again, and whether your pace survives the next round.
Manageable doesn't mean easy. It means you can keep making useful decisions.
Want the session?
Want six sessions built to challenge your running pace and overall aerobic capacity for Hyrox?
We're putting the collection together. Once it's ready, you'll be able to purchase it through the link at the bottom of the session PDF.
02My shoulder had other plans.
Anterior shoulder discomfort.
Here's the session.
Crawling, controlled shoulder rotations, carries, a kettlebell complex and pulling work. A record of what I did—not a claim that one session fixes every uncomfortable shoulder.
- 10 calories / rower
- 10 m bear-crawl / wheel
- 3 per side / leaning prison CARs
- 30 seconds / rebound
- 10 calories / bike
- 10 weighted step-ups / kettlebells or D-ball
- 20 m carry / same implement
Kettlebell complex + push-ups
- 5 cleans per side
- 3 snatches per side
- 1 upside-down press per side
- 10 chaos plank push-ups
- 10 rear-delt rows per side / heavy band
- 10 dumbbell shoulder extensions per side
- 1–5 weighted pull-ups
03What happens without the clock?
We spend a lot of training looking for permission from a number. Pace. Heart rate. Seconds remaining. What happens when one of those disappears?
During easy aerobic work, covering the live display gives us a different question: how do you know where you are in the effort? Breathing, rhythm, impatience and the feeling that a pace has become sustainable all offer something to examine.
Forgetting time isn't the interesting outcome. Finding another way to understand the work is.