{"id":975,"date":"2026-05-16T22:52:40","date_gmt":"2026-05-16T20:52:40","guid":{"rendered":"https:\/\/debruyn-walters.com\/index.php\/2026\/05\/16\/rebuilding-strength-one-session-at-a-time\/"},"modified":"2026-05-16T22:52:40","modified_gmt":"2026-05-16T20:52:40","slug":"rebuilding-strength-one-session-at-a-time","status":"publish","type":"post","link":"https:\/\/debruyn-walters.com\/index.php\/2026\/05\/16\/rebuilding-strength-one-session-at-a-time\/","title":{"rendered":"Rebuilding Strength, One Session at a Time"},"content":{"rendered":"\n

With my spine being slightly twisted, training has taken on a new purpose. It\u2019s no longer only about performance \u2014 it\u2019s about building stability, resilience, and preparing my body intelligently for what lies ahead.

With only two weeks until HYROX, I\u2019ve started working with my new trainer, Brad, focusing on both spinal strength and Hyrox-specific conditioning. Every movement now has intention behind it.

Strength Session

Side Bridge Pulse
ABD Running Man
Jefferson Curls (weighted)
ISO Oblique Hold while Marching
Reverse Plank with Resisted Hip Flexion
Running Man
Seated Hammy Curl

These exercises target stability, posterior chain strength, mobility, and core control \u2014 all essential when training with spinal imbalances while still preparing for the demands of Hyrox.

Cardio & Conditioning

Sprint Intervals \u00d7 6
(13km\/h for 2 minutes each)
20 \u00d7 30kg Sandbag Reverse Lunges
Hip Extension into Hamstring Pull \u00d7 10

The session was demanding, but purposeful.

Every sprint, every lunge, and every controlled movement is part of rebuilding a stronger foundation.

There\u2019s something humbling about adapting training around what your body needs instead of what your ego wants. Progress sometimes looks different than expected \u2014 slower, more calculated, more mindful \u2014 but it is still progress.

“Strength is not measured by how hard you push when everything works perfectly, but by how steadily you rise while rebuilding.”

<\/p>\n\n\n\n

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With my spine being slightly twisted, training has taken on a new purpose. It\u2019s no longer only about performance \u2014 it\u2019s about building stability, resilience, and preparing my body intelligently for what lies ahead. With only two weeks until HYROX, I\u2019ve started working with my new trainer, Brad, focusing on both spinal strength and Hyrox-specific […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"jetpack_seo_schema_type":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[6,25,23],"tags":[196],"class_list":["post-975","post","type-post","status-publish","format-standard","hentry","category-body-transformation","category-fitness","category-hyrox","tag-hyroxtraining-spinalstrength-functionalfitness-strengthandrecovery"],"jetpack_publicize_connections":[],"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":254,"url":"https:\/\/debruyn-walters.com\/index.php\/2026\/02\/10\/redefining-my-limits-the-hyrox-breakthrough\/","url_meta":{"origin":975,"position":0},"title":"Redefining My Limits: The Hyrox Breakthrough","author":"Rey De Bruyn-Walters","date":"10 February 2026","format":false,"excerpt":"Date: 9 February 2026 Yesterday wasn't just another day at the gym. It was the day I realized I\u2019ve been underestimating myself. 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