ARK Hybrid

ARK Hybrid At ARK, I help people get stronger, fitter, and more confident - not just in the gym, but in life.

09/03/2026

ARK COMPETE Testing Week

Shoutout to & for the spot top guys.

Day 1 started with a heavy squat.

190kg 1RM

Then straight into this conditioning test

1000m Row
50 Wall Balls
100 Double / Single Unders
For Time.

If you’re not testing your fitness, you’re just guessing.

Class time with the guys at Throwdown.Not a bad way to kick off this CrossFit journey.Managed to make it into the final...
28/02/2026

Class time with the guys at Throwdown.
Not a bad way to kick off this CrossFit journey.

Managed to make it into the finals and walked away 5th with this unit

Back to work.

02/02/2026

Learning first. Intensity second.

I’ve started a scaled CrossFit block for a comp in February, taking the time to build the skills properly instead of forcing it. After weeks of drilling kipping pull-ups and wall walks, they finally went into a workout. It was a tough one but all that technique work paid off and it felt class.

Wall Walk Cash-Out
Part A
3 Rounds for Time
250m SkiErg
14 DB Box Step-Overs
10 Kipping Pull-Ups

Part B
Remaining Time
MAX Wall Walks

12’ Time Cap

If you want structured coaching that helps you progress without rushing, drop me a message.

ARK - Built for the Journey.

30/01/2026

Last weekend to get 20:26 done 👊🏼

I jumped in myself grip was on fire. Finished in 4:49.

2 rounds
20 Deadlifts
26cal RowErg
10’ Time Cap

Loads of strong submissions and some fast times on the board.
If you missed this one, don’t stress there’s always next month.

Big things planned for Hybrid X in 2026 and the next challenge is already loading.

Stay ready.

16/01/2026

Little Metcon from today’s session.

12’ AMRAP
10cal Assault Bike
10 Box Step-Ups
8 Alt DB Sn**ch

Short, simple, and effective.

This kind of conditioning isn’t about emptying the tank every round it’s about finding a steady pace and keeping quality under fatigue. That’s where real fitness is built.

If you want structured training that actually makes sense drop me a DM.

ARK - Built for the Journey.

12/01/2026

Prep mode with Ally.

We’re dialling things in ahead of his first HYROX in Glasgow

Sharpening technique, testing the engine on the ergs and working through the race-specific adaptations. Instead of a sled push, it’s a sled tow… and trust me, it’s harder than it looks - I tried it. Solid session and a lot of momentum building.

Excited to support him through the process and see how far he can push on the road to HYROX!

Give him a follow to catch the full journey

ARK - Built for the Journey.

24/12/2025

Almost there 🇧🇷

Day 32-33/45 of getting as wham as possible for my brother’s wedding in Brazil!

I wanted this to be more than “just a cut”. A reason, a deadline, and proof that consistency still works when life’s busy.

Training’s been steady, steps have stayed up, and food’s been simple. Now I’m moving into a CrossFit block to build back up for a scaled comp in February.

Short pause over Christmas, then we fly on the 27th and it’s Brazil updates from there.

Appreciate all the support. Merry Christmas everyone 🎄

See you in Brazil!

Best Barbour in Dumfries

21/12/2025

Days 27-31/45 🇧🇷

Missed the uploads, not the work.

If Christmas has your week looking a bit chaotic and you feel “off track” - you’re not. You’re just busy. We go again tomorrow. Same goal: don’t disappear.

If you want structure going into January, drop me a message and I’ll tell you what I’ve got available.

16/12/2025

Day 26/45 🇧🇷

Car in for MOT. So hit my step goal before lunch 😂

15/12/2025

Not every reset needs a workout.
Some days you just need space to breathe and realign.

Day 25/45

Address

20-22 Annan Road
Dumfries
DG13AD

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