KW Fitness

KW Fitness Owner & PT - KW Fitness Private Gym
Cancer Rehab & Adaptive Fitness Specialist
Hybrid & Ultra-Trail Athlete
1:1 & Small Group Personal Training

30/08/2026

Big Sunday Session in the bank!

Today was all about layering high mileage with targeted erg work to build both structural volume and a bigger aerobic engine. Here’s what the 110-minute session looked like—and why:

🏃‍♂️ 30 Min Warm-Up Run

🔄 60 Min AMRAP:
• 400m Run
• 400m Row
• 400m Ski
🏀 100 Wall Balls (10kg) (Finisher under heavy fatigue)

🏃‍♂️ 20 Min Cool-Down Run (Extra aerobic volume & lactate flush)

Why structure it like this?
Combining a pre- and post-run with the AMRAP lets me stack extra running mileage without the consistent pounding of doing it all in one straight hit.

In the middle block, cycling between running, rowing, and ski erg keeps total cardiovascular demand peaked while distributing fatigue across different muscle groups. You can push a high Zone 3 output for a full hour without one single area failing early.

Finishing with 100 heavy wall balls tests my mental resilience—teaching me to execute clean reps under high cumulative fatigue

Save this if you are a rad crazy like myself for your next Sunday endurance block! 📌🤪

27/08/2026

Choices were made. Coffee was poured....Just not for them 😂

19/08/2026

Plato wasn't built on philosophy alone, he was clearly also built by hip thrusts!

Historical fact: "Plato" was a nickname meaning broad-shouldered. Now you know how he balanced the frame.

So stop skipping your glutes!

Comment "GLUTES" and I'll DM you a full lower body routine you can try yourself.

Something different to the usual set up this past Sunday. Had team KW Fitness out on the paddleboards for some outdoor s...
18/08/2026

Something different to the usual set up this past Sunday. Had team KW Fitness out on the paddleboards for some outdoor sea adventure and exercise!

Let’s just say some were better balanced than others 🤷🏻‍♂️. Good to change things up, get a change of scenery, and stay active while exploring parts of the Rock you don't usually see from land. As always a lot of fun had with everyone. 🌊

Training families, partners, friends to accomplish their goals together is easily one of the most rewarding parts of thi...
05/08/2026

Training families, partners, friends to accomplish their goals together is easily one of the most rewarding parts of this work.

Massive client spotlight on this mother-daughter power dou! 💪🔥

👇 In her own words:

"Since 2017, I’ve completed over 60 Spartan Races (including the Ultra and Deka series) and recently took on my first solo HYROX. Over the years, Kyrone—having done his own Spartan races, Deka, and HYROX—has always been there to provide specialist training to master every obstacle and station. He focuses on strengthening my weaknesses from past injuries, improving overall strength, and refining technique to maximize performance.

My daughter (now 12) has also done over 25 Spartan Kids Races! In December, we completed the Deka Strong Doubles together. Kyrone held targeted training sessions to teach her exercises she’d never attempted before, leading us to a successful finish, and to our delight we had a wonderful spectator who supported us and cheered us on through out ❤️.

She’s now preparing for her first Deka Strong for Juniors and Junior HYROX Challenge. With Kyrone’s training and support, we know she’ll achieve her goals! ❤️"

Whether you're working around old injuries, stepping into your first HYROX, or building confidence for a joint event, structured programming makes all the difference.

Ready to take on your next race? Send me a DM or drop a comment below to get started!

03/08/2026

Specialized personal training isn't about making exercises complicated, it's about making foundational movements accessible, safe, and effective for whoever walks through the door.

Whether I’m working with a client in cancer rehabilitation, coaching someone with adaptive needs, leading a group fitness class, or prepping an athlete for a hybrid race—the principles don't generally change.

Here is why these 3 staple exercises are in almost every programme I write at the gym:

1️⃣ KETTLEBELL SUMO DEADLIFT (The Hinge)
• Why I use it: Posterior chain strength (glutes, hamstrings, back), improves sit-to-stand power, and has real-world functionality.

• How I scale it: For rehab clients, we elevate the weight on blocks or use a higher handle to reduce range of motion and protect joints. For athletes, we load it heavy to build explosive hinge power.

2️⃣ SUPPORTED STEP-UPS (Unilateral Strength)
• Why I use it: Fixes left-to-right strength imbalances, builds knee stability, and mimics daily stair climbing or trail running demands.

• How I scale it: We adjust box height and use wall or pole support for anyone struggling with balance or joint confidence. For performance focused clients, we add weight and focus on explosive drive.

3️⃣ FARMER’S CARRY (Posture & Core Stability)
• Why I use it: Builds grip strength, and posture without putting complex stress on the spine or joints.

• How I scale it: unless there is an inability to walk or major risk, It's completely self-limiting If you can pick up a kettlebell, or dumbbell.

No matter where you’re starting from, your exercise selection should fit YOUR body—not the other way around.

Whatever your goal may be, let’s talk about how we can adapt your training to get you there safely.

💬 Drop a comment below or send me a DM.

30/07/2026

Finding the Balance: Ultras, Half Marathons, Deka & Hyrox ⚖️

Balancing ultra-distance endurance, half marathon speed, and the power required for Deka and Hyrox has been difficult and something I struggle to create.

Right now, I’m experimenting with different training splits to find maximum efficiency across all disciplines—without sacrificing the movements and training styles I actually enjoy doing.

Today’s session hit upper-body strength, grip stamina, and high-intensity engine work:

Strength Block:
• Barbell Bench Press — 4 x 6
• Half-Kneeling Press — 4 x 8
• Heavy Seated Sled Rope Pull — 5 x 8-10 metres

20 Min EMOM (5 Rounds):
• Min 1: 200m Ski
• Min 2: 6 Burpee Cleans
• Min 3: 250m Row
• Min 4: REST

How do you structure your split when balancing running with heavy hybrid work?

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