Adam Smith

Eight years of CrossFit programming — barbell sessions, sled pieces and gymnastics circuits — before he raced his first Hyrox. The first time he went to the line he flew through every station inside the elite bracket and then bled time on the running. That race is why his programming looks the way it does today: heavy lifts and station work are still the easy half of the week, the rest of it is base-building mileage, Zone 2 and the kind of long, boring runs no CrossFitter wanted to do. He writes the strength and station-technique side — sleds, wall balls, lunges, burpees, farmers carry, no-gym programming — because that is the half he can write from a decade of practice.

What Adam writes about

• Sled push and sled pull technique
• Wall balls, sandbag lunges, farmers carry, burpee broad jumps
• No-gym, hotel-room and home-equipment Hyrox training
• Strength-to-Hyrox transitions (CrossFit, F45, powerlifting, rugby)
• Concurrent training and deloads

Credentials

• Eight years of competitive CrossFit programming before transitioning to Hyrox
• Hyrox station splits inside the elite bracket; running is the limiter
• Final editor on every strength, station-technique, and gym-based programming guide

Editorial approach

Every guide on HyroxVault is signed by one of us by name. Numbers, splits, and pacing targets come from published race data, primary rules documents, or hands-on training — never from a guess. Read the full editorial policy and affiliate disclosure for details.