"What you always want to do when you are spotting a squat from the back is you never want to be over the bar with your hands, you always want to be under the lifter".

The best strength programs aren’t complicated—they’re built around simple movements done exceptionally well. The Pull, Push, Squat system combines Olympic lifts, pressing, and squat variations into a powerful framework for building full-body strength, power, and long-term durability.

Most HYROX athletes are not limited by effort — they are limited by poor training organization. In this article, Ryan Gibney explains why HYROX sits between strength and endurance, why most athletes plateau from doing too much in the wrong places, and how a high / low conjugate model can build strength, speed, durability, and aerobic capacity without letting one quality sabotage the others.