--- title: "Competitive Race Preparation for Hyrox, OCR & Marathons - mytribe" description: "Ready to crush your next race? Get expert Competitive Race Preparation from a pro athlete. Specialized endurance coaching for Hyrox, marathons, and obstacle course racing. Train online or in Gurugram and unlock your peak performance. Book a free trial!" canonical: https://mytribe.in/coach_rishabh31/competitive-race-event-preparation last_updated: 2025-09-16 --- # Competitive Race & Event Preparation in Gurugram By [Rishabh Grover](https://mytribe.in/coach_rishabh31) · I help you train for Hyrox, obstacle races, and marathons with practical plans, real event experience, and both in-person and online coaching. ## Locations Online programming & in-person at Adapt Fitness Club, Gurugram ### Visit at - At Adapt Fitness Club, Sector 106, Gurugram (close to Dwarka Expressway, Palam Vihar, Sector 109, Sector 104, Gurgaon Railway Station, Conscient One Mall) - Across Delhi NCR (National Capital Region, National Capital Region) Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Online Athlete Programming App-based structured training cycles for Hyrox and OCR with weekly video technique review and race-pacing strategy. Typically ₹2,500-3,500 per month (estimate) #### Digital Programming * **Custom Training App:** Access to programming interface with daily workout calendars tailored to specific race dates. * **Periodized Cycles:** 4 to 12 week training blocks (Strength, Hypertrophy, MetCon, Tapering) peaking for race day. * **Metrics Tracking:** Digital logging for 1RM, 5k run times, and benchmark scores to track overload. #### Remote Feedback * **Video Analysis:** Coach review of 2 to 3 training videos per week for technique correction on complex movements. * **Strategy Call:** Monthly 15-minute alignment call to discuss pacing, transition times, and nutrition loading. #### Support Resources * **Community Access:** Inclusion in the private peer group for accountability and logistics discussions. * **Nutrition Guide:** Standard macronutrient breakdown specifically for endurance event preparation. ### The Compete Batch (In-Person) Daily 10 AM to 12 PM group training at the Gurugram facility using competition-grade SkiErgs, Rowers, and heavy sleds. Typically ₹4,500-6,000 per month (estimate) #### Facility & Equipment * **Warehouse Access:** Full access to Sector 104/106 facility including the dedicated 10 AM to 12 PM slot. Industrial, non-AC environment. * **Hyrox Gear:** Priority usage of Concept2 Rowers, SkiErgs, and heavy sleds (up to 150kg capacity). * **Obstacles:** Access to 20ft rope climb stations, tire flips, and sandbags for simulation. #### Training Modules * **Daily WODs:** Coach-led sessions focusing on metabolic conditioning and Olympic lifting technique. * **Outdoor Drills:** Endurance running drills conducted on adjacent service lanes. * **Simulations:** Full mock race setups on weekends to test gear endurance and transition speeds. #### Recovery * **Maintenance:** Guidance on foam rolling and mobility drills specific to high-volume training. ### Elite 1-on-1 Coaching Premium package including 12 personal sessions monthly, advanced biomechanical correction, and personalized nutrition loading plans. Typically ₹12-16K per month (12 Sessions) (estimate) #### Personal Sessions * **12 Private Sessions:** One-on-one training (60 to 75 mins, 3x per week) directly with the Head Coach. * **Biomechanics:** Technical breakdown of rowing stroke rates and sled push posture to improve efficiency. * **Video Review:** Frame-by-frame analysis of lifts to identify and fix energy leaks. #### Strategic Management * **Sports Nutrition:** Customized macronutrient planning (Carb cycling) and hydration strategies tailored to training volume. * **Pacing Strategy:** Personalized lap-time calculations based on individual aerobic capacity tests. #### Additional Access * **Gym Membership:** Full facility access included for self-training on non-PT days. * **Injury Prevention:** Specific warm-up and cool-down protocols targeting personal weak points. ## About Competitive Race & Event Preparation ### Why I Train (And Why You Should Too) Competition brings out the best in us. For me, training isn’t just about medals or finishing lines - it’s about finding out what you’re really made of. This is my svadharma, and I want to help you unlock yours. We train for races, sure, but the lessons stick for life. ### What My Prep Looks Like I work with anyone who’s ready to get serious about competing - whether you’re eyeing your first Hyrox event, Yoddha obstacle race, or a marathon. My style? Build you up as a well-rounded athlete, mixing strength, power, and endurance with practical race strategy. Plan karo, follow karo (Make a plan, follow through) - that’s how we roll. ### Race-Specific Coaching - Hyrox race training: I’m a Hyrox Men’s Pro Finisher, so I know the grind. We’ll hit all 8 stations, nail your running, and I’ll show you tricks for beast moves like the 153kg sled pull. - Obstacle course coaching: I’ve survived Yoddha Race Regionals, Semi-Finals - so we prep for rope climbs, crawls, lunges, and those killer sled pushes. - Endurance race mindset: Marathons, mountain runs, duathlons - I’ve done the crazy stuff (like Indrahar Pass in a day). We’ll build your engine and mental grit. ### How We Train - In-person squad sessions at Adapt Fitness Club, Gurugram (Compete Batch, 10am-12pm) - real energy, real pushes. - Online programming - wherever you are, get structured plans, video feedback, and a community that won’t let you slack. ### Real Talk No shortcuts. Heavy lift ka ashirwad, chhoti chhoti practice ki tapasya se milta hai (Big results come from small, steady effort). All you gotta do is show up and start. ## Highlights Browse through Rishabh Grover's best work. ### [Featured](https://mytribe.in/coach_rishabh31/competitive-race-event-preparation/featured) - ![This is the grind. The moment in a Hyrox race where it's just you against the weight. As a Hyrox Men's Pro Finisher, I know exactly what this feels like, and I train my athletes to be mentally and physically prepared for this battle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43c3d021-64f0-4b87-9b36-1e8cc46a09ac) - [Video: Here's a pro tip for the Hyrox sled push. Instead of using long arms, get your shoulders and body weight into it. This technique saves energy and helps you maintain a consistent pace, which is crucial for conquering the 153kg sled.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d7b861b-c5f6-49a3-ac2e-1cbad6c68d84) - ![This is what it's all about. My AFC Squad at Hyrox Delhi, all smiles after crushing the race. We train as a team and we celebrate as a team. Seeing my athletes succeed is the biggest reward.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4407bf2b-39d3-4e82-92e1-0708b1d46b34) - ![The Yoddha Race is no joke. It tests your grit with obstacles like these heavy sandbag lunges. My training prepares you for this specific kind of functional strength, ensuring you have the power to push through every challenge on the course.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e78fa532-a252-436c-a253-f94a23257dc3) - [Video: Good news for everyone prepping for Hyrox Delhi. I've created a comprehensive 6-week training program, and it's completely free. It covers everything from strength and engine building to race simulation. Der kis baat ki? Sign up and let's get you ready.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c239a8b-d0e4-499b-8dbb-0f7533b8ca0a) - ![Training isn't just about the gym or the race track. It's about building the endurance to conquer mountains, both literally and figuratively. This was during the Indrahar Pass summit run, a true test of mental and physical fortitude.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f37ebe05-b740-49aa-be7f-c1a7917c1a83) - [Video: A typical day of training for me involves a mix of strength and conditioning. This workout combines rope climbs for upper body and grip strength with hang power cleans to build explosive power, a combination that makes you a well-rounded athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f66eb24-a0ad-4f84-ae1a-3b251831f3db) - [Video: Real inspiration comes from real people. Listen to Aniket, our Member of the Month, share his journey. He talks about the motivating environment at Adapt Fitness Club and how our coaching helped him push beyond his limits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d17f964-f421-45cd-a005-23dadc64a70f) ### [Hyrox Race Preparation](https://mytribe.in/coach_rishabh31/competitive-race-event-preparation/hyrox-race-preparation) - ![The sled pull is a beast. Here I am at Hyrox Mumbai, focusing on technique to move 153kgs efficiently. It's all about using your body weight and maintaining a strong posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fcd203a6-b48d-46e2-bc16-fe58bc7a2578) - [Video: I break down two effective sled pull techniques that helped me in the Pro category at Hyrox. One focuses on a squat-and-pull motion, while the other uses a hand-over-hand walk-back method. We find what works best for you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9a21095-372f-4c66-b5b0-cd67aa1197bc) - [Video: What is Hyrox? It's the ultimate fitness race: 8 kilometers of running, with 8 different workout stations in between. This video explains the entire race format, from the SkiErg to the final wall balls.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ae98b58-ec14-4d06-ad09-b2851a4b42c3) - ![Finishing the Hyrox Men's Pro category in Mumbai. The time on the board is a result of six weeks of specific, dedicated preparation. It wasn't what I expected, but I'm happy I did it and learned from it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9cdf585e-b604-462c-8150-79390a2a860b) - [Video: Two days before a big race like Hyrox are crucial. In this video, I share my top tips on what to focus on: sleep, nutrition for carb loading, and hydration. Ab aap training mein kuch nahi kar sakte, so recovery is key.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b27c9ec8-a3ec-424b-9787-a518ae913c37) - [Video: Here's a deeper dive into my 3-week carbohydrate loading strategy for a Hyrox race. I explain how to calculate your carb intake based on body weight and what types of low-glycemic foods to eat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce2b2cf9-8f5e-48bd-83ac-4bfb815563a5) - ![Coaching my athletes at Hyrox Delhi was an incredible experience. My focus was to ensure everyone finished safely and with a smile. It's about more than just competing; it's about the journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd6ab62b-bf5d-4dee-9264-b99161ab4813) - ![Celebrating a successful finish with one of my athletes at Hyrox Delhi. Holding that finisher flag is a feeling of pure accomplishment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c4f255e-72ec-4234-ac47-39e9476cd960) - ![Connecting with fellow athletes and coaches at Hyrox Delhi. The community and energy at these events are a huge part of what makes them so special.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9db2719c-13ad-4ca0-b541-955dbd6f6672) - ![It's a proud moment to see my athletes on the podium. Their hard work and dedication paying off is the ultimate goal of my coaching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88299b75-98ab-4d9e-8b5f-59f19ce0cc34) - ![Another group of my amazing athletes and their supporters at Hyrox Delhi. The support system you have on race day is just as important as the training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a89d1fa-cf3c-4e36-a29d-fac2d68bdee1) - ![Setting up for the sled pull at Hyrox Mumbai. Notice the stacked weights and the long rope. Preparation for this station involves building a powerful posterior chain and immense grip strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38aaf2ea-7331-430e-a98f-47f72df59c9a) - ![A side view of the sled pull. This angle shows the importance of keeping a straight back and driving through the legs to initiate the pull.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/66f90f0b-1cb2-45ef-acd1-87762d6733d5) - ![The final pulls of the sled. This is where your training and mental toughness are tested. Every rep counts towards your finish time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/706b488c-53f6-4806-8d16-867eebb7c53a) - [Video: Can you spot the difference? A quick quiz on weightlifting form. Correct technique is everything, especially when you're fatigued during a race. I offer free program access for those who get it right.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40c9e0aa-70a7-4db8-8fb7-5073ad51e5e4) - [Video: A glimpse into my experience at Hyrox Mumbai. The video shows the flow of the event, from the warm-up area to the running track and workout stations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca83d7c3-0e44-41a2-a812-d43892eaa3a3) - ![Posing with my support system after the Hyrox Mumbai race. Having friends and family there to cheer you on makes a world of difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d685a570-d0a1-4810-93d5-8ddf3aa0f140) - ![With a fellow competitor after finishing the race. We push each other to be better. The camaraderie in the fitness community is a powerful motivator.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8a47a49-cbfe-4b64-b17d-c27b2682dd96) - ![Staring down the finisher wall at Hyrox Mumbai. A moment of reflection after pushing my body to its limits. This is what we train for.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f4a3e89-1e90-4e06-9eba-226607dec054) ### [Obstacle Course & Yoddha Race Training](https://mytribe.in/coach_rishabh31/competitive-race-event-preparation/obstacle-course-yoddha-race-training) - ![Rope climbs are a classic obstacle course challenge that tests your upper body strength and technique. Here I am at The Yoddha Race, using a secure leg lock to conserve arm strength for the rest of the race.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ca5e090-49fc-4966-83a7-6df346cdff18) - ![The sled push at The Yoddha Race. This is pure grit. It's an all-out effort that requires leg drive and a strong core. We train for this kind of explosive power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e3c6763-e807-418f-b40e-9b4e25f44cdc) - ![Crawling under an obstacle at The Yoddha Race. It's not just about strength; it's about agility and being able to move your body in different ways, even when you're exhausted.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/622a1b64-b159-4f7a-8d4d-941aac72d84b) - [Video: A quick look at the action from The Yoddha Race Semi-Finals. The atmosphere is electric, with athletes tackling various challenges from rowing to climbing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/057418ad-572a-41fa-87ee-a014180eeefe) - ![Performing a wall ball squat during The Yoddha Race. This exercise combines a full-body squat with an explosive throw, testing your power and coordination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef99a4c8-1dc3-43fe-b691-8b32b34c4844) - [Video: A fun push-up competition at the Devil's Circuit event. These events are not just about the main race; they are about community, fun, and pushing your limits in every way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b73723db-c134-4d6b-b21d-715af29a9ea7) - ![Taking a moment to breathe before the next obstacle. Pacing and strategy are just as important as physical strength in these long-format races.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/323c1561-971a-4004-b581-477a214c90cb) - ![Carrying a heavy sandbag at The Yoddha Race. This is a test of functional, real-world strength. We build this kind of carrying capacity in our training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/628a56d2-c798-46c3-b63a-ac40f32cc668) - ![Another shot of the sandbag carry, showing the focus and determination required. You have to respect the grind and just keep moving forward.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8562864a-e29b-4a7f-8ec0-6854d71fb873) - ![A different angle of the rope climb, showing the height and scale of the obstacle rig. Confidence and technique are key to getting to the top.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2f05bf2-f7c8-4da6-9e42-dae6f3f40cda) ### [Endurance & Mountain Challenges](https://mytribe.in/coach_rishabh31/competitive-race-event-preparation/endurance-mountain-challenges) - [Video: This is the full vlog of my Indrahar Pass Summit Run. It's hard to believe I climbed that huge mountain and came back the same day. It shows what's possible with the right preparation and support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9e07eb9-d348-4457-975d-e1232d1d039a) - ![Competing in the Tuffman Olympic Duathlon in Chandigarh. This event combines a 40km cycling leg with a 10km run, a true test of multi-sport endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e148cff7-dba5-4aa2-86f4-3188f992e06e) - !["It’s not the mountain we conquer, but ourselves." Standing in the fog on the way to Triund, a powerful reminder of the mental aspect of endurance challenges.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4466e7f2-89cc-42bb-8780-dce437039256) - [Video: Sometimes you just have to go out and run. This workout combines a 1km run with heavy sled pushes and sandbag lunges to build race-specific endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01e150e6-f301-49fe-b017-43b5ec4d310b) - [Video: The reality of an endurance race. This video shows the aftermath of the Olympic Duathlon, from the fatigue and cramps to the satisfaction of finishing. It's a journey with highs and lows.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c8c520e-7faf-4480-bc11-685564495969) - ![My official certificate for participating in the 30 km Indrahar Summit Run. This was a special achievement for me in October.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f503ab83-2bed-41f7-ad57-62bcdda701d5) - ![Receiving my medal and certificate for the Indrahar Pass Summit Run. A proud moment after 12 hours of non-stop effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10b56fa7-8ba3-4ccc-b981-3145134a9385) - ![One of my athletes at the Indrahar Summit Run. It was a successful event for our entire box, with everyone showing tremendous effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7be162b0-0069-46f4-a4bf-dff94d9561ca) - ![The journey through the mountains during the Indrahar run. The views are incredible, but the terrain is challenging.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6b2ad42-0476-4de1-ac89-c6d7e151e160) - ![The Adapt Fitness Club squad at the Indrahar Summit Run. We train together, we travel together, and we conquer challenges together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb6acd74-1984-4329-85ef-fa0bd8d07ca4) - ![Our team posing before the big mountain run. The camaraderie and shared experience make these tough events memorable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92414d9b-2726-42a1-bfce-e66dcb0d47de) - ![Navigating the rocky, uneven terrain of the Indrahar Pass. This requires not just endurance but also stability and focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/174abcb8-4318-43c0-9350-fc5ea603f61d) - ![An athlete from my team at the Indrahar Summit Run, ready to take on the challenge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/265f846b-5959-4ec6-945a-778ddb041af8) - ![More of my athletes at the Indrahar Summit Run, proudly displaying their race numbers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98702696-2b04-4352-b4cb-edfb92e7d74a) - [Video: A glimpse into the wild. The mountains offer a spiritual journey, a chance to connect with nature and find your inner balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96d9af6d-0a25-4f5f-bb53-89df3527273a) - ![Looking out at the vast mountain range. These moments of awe are part of what makes endurance challenges in nature so rewarding.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7800615e-a851-40a6-95dc-c26b20dfe311) - [Video: The perfect combination: mountains, snowfall, and old songs. Finding moments of 'sukoon' or peace amidst the intense physical challenge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/09abe471-1f3c-4964-b41a-74513ae99734) - ![Celebrating with fellow finishers of the Indrahar Pass Summit. We all pushed our limits and made it through.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2e5f16e-8e29-4f27-9470-2b39469f96e0) - ![More proud finishers from the Indrahar run. The medals represent hours of hard work and perseverance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/edcb701b-4769-441e-81c2-5ab4068c36c4) - [Video: A mini-vlog from the Triund Trek, just two days before the main Indrahar run. It's important to stay active and acclimatize before a high-altitude event.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a78a040f-45d7-4d3b-8145-c1726a7b7d4f) - ![A focused moment during the duathlon. Endurance is a mental game as much as a physical one.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/edd4455e-cce2-4c51-9ce2-67f7f5547b80) - ![Getting ready in the transition area of the duathlon. Every second counts, and being organized is part of the race strategy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b45c9072-4e75-49d1-8c58-759c05313a82) - ![A close-up shot during the cycling leg. The intensity is written on my face. You have to stay in the zone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe8e7647-7dfa-4c06-8680-c23ca38caaa7) - ![The end of one chapter is the beginning of another. Posing with my bike after the Tuffman duathlon, ready for the next challenge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1404cdaa-b4a0-4a66-94cd-47999622e3c8) ### [Technique School: Strength & Conditioning](https://mytribe.in/coach_rishabh31/competitive-race-event-preparation/technique-school-strength-conditioning) - [Video: Rope Climb Tutorial Step 2. Once you have the rope locked with your feet, the next step is to straighten your knees and stand up, bringing your hips closer to the rope. This video shows you how.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/caf53f39-48c6-4467-b745-575073e710c7) - [Video: I'm not the coach who will just tell you how to get bigger legs. I'll teach you how to build real strength. This video demonstrates tempo back squats, a golden exercise for athletes to build power and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0058035-ab53-4136-bcd9-db456bc04a03) - [Video: Here are my tips for the CrossFit Open 24.1 workout. I break down the technique for dumbbell snatches and lateral burpees to help you move efficiently and avoid no-reps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d443174a-f7a6-4208-a22d-c4350c577136) - [Video: Knee health matters. In this video, I demonstrate my top 6 exercises for building strong, healthy knees, using tools like resistance bands and kettlebells.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1570dc82-4635-4219-8640-499b4884a9e7) - [Video: This is my go-to exercise for anyone with knee pain or instability: the toe touchdown. I learned this from Squat University, and it's incredibly effective for teaching knee stability by focusing on hip movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0cbbe66c-85a1-40b9-a178-d162524f0ff8) - [Video: The box jump over is an explosive, full-body conditioning exercise. I explain the proper form to maximize power and, most importantly, how to perform it safely to avoid injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2ac6320-df05-4a73-b486-62252cbafaca) - [Video: Learn how to master wall ball shots. This movement combines a squatting and throwing pattern. I break down how to hold the ball, find your rhythm, and hit your target consistently.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf46db81-abe9-4907-861c-205533d9b7de) - [Video: Rope Climb Tutorial Step 1. The most important part of the rope climb is learning how to tie the knot with your feet. This video shows a detailed breakdown of how to create a secure lock.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7f1250e0-7876-42b0-8580-a888b8e1a100) - ![This graphic explains the 5 key variables of strength training. Understanding concepts like volume, intensity, and exercise order is crucial for any coach or athlete looking to maximize gains.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d5acb8e-feca-4da8-9659-910d7d04b590) - [Video: This is what hybrid athlete training looks like. A mix of gymnastics movements like toes-to-bar and ring work, combined with heavy Olympic lifts like the front squat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/937c996e-1cd1-400f-a25c-9de458f256c7) - [Video: A quick rowing interval workout to build your aerobic engine. This session is 2000m total, broken down into 500m, 1000m, 300m, and 500m pieces with specific rest periods.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/243817d6-1e82-42c6-9edc-aebc88fca9cb) - [Video: A montage of different accessory exercises we use to build a well-rounded athlete. This includes banded sprints for power, single-arm rows for back strength, and GHD sit-ups for core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85e8adcc-ffe9-4215-ba9e-e15eace93a6d) - [Video: A look at my performance in the CrossFit Open 24.1 workout. It was a tough test of dumbbell snatches and burpees, but I got it done. Ready for the next one.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/caf9e968-a6bf-462e-b347-26bcc9dc2bd4) - [Video: Here are 3 exercises to build rotational power and strength, which is crucial for many sports. I demonstrate medball hug rotations, dynamic rotations, and half-kneeling power throws.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d598a6d-2b3e-44e9-9a6e-700692c8bdf2) - [Video: Why is plyometrics training important? This video explains how exercises like depth jumps and squat jumps can increase power and speed, which is beneficial for all types of athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/983877c7-e86e-40bf-ba2e-cdea1a66485d) - ![A breakdown of Repetitions, one of the key strength training variables. Different rep schemes target different adaptations, from maximal strength (1-6 reps) to muscular endurance (10+ reps).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/482decb6-e3a2-414a-ad91-4f3171563e15) - ![Understanding Training Intensity. This chart shows how different percentages of your 1-rep max (1RM) correspond to different training zones, from very low intensity to supermaximal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c16b1be-52d8-4c43-bd74-8f387a69cb95) - ![How many Sets should you do? This graphic explains that untrained individuals benefit most from 3-4 sets, while trained athletes may need 4-8 sets to stimulate further adaptation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/37ed9630-2a1d-4e6e-ae12-ce909a0a7b1f) - ![The Order of Exercise is critical. Large, multi-joint exercises should be done early in a session when you are fresh to maximize strength and power development.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a036a41-af38-4ae2-adf8-f0255162850c) - ![Let's talk about Volume. This is a key variable in strength training, calculated as Sets x Reps x Load. We adjust volume based on the sport and the training phase.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7dc1c8a-3ad6-4ad9-9061-6233a3dd0d18) - [Video: A few training highlights from the week. This includes handstand push-ups for shoulder strength, box jumps for explosive power, and dumbbell presses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5db0fd5-12b6-4463-a4b9-62e2ffaf449a) ### [The AFC Squad: Our Community & Gym](https://mytribe.in/coach_rishabh31/competitive-race-event-preparation/the-afc-squad-our-community-gym) - [Video: Take a virtual tour of my club, Adapt Fitness Club. I'll show you our parking, the running track right outside, our office, and the main CrossFit and boxing areas. Come take a three-day free trial with us.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74e4b34e-7803-422a-b102-6f06a39a8445) - [Video: The energy of the community during the CrossFit Open 24.2 workout. Everyone is pushing hard, cheering each other on. This is what makes group training so powerful. Let's go!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c8d7e12-ec8f-49d4-8f9c-d8e7cc470a7a) - ![Briefing the athletes before our first in-house CrossFit competition. CrossFit is all about bringing the community together to test their fitness in a supportive environment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea97a3d7-3ee3-4472-8ed1-52a742ad9d8b) - [Video: A quick look at what we offer at Adapt Fitness Club in Sector 106, Gurugram. We have classes for CrossFit, Weightlifting, Race Prep, and combat sports like Kickboxing and Jiu-Jitsu.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0ea2bdd-8847-4c3e-9202-4d8fd9003c65) - [Video: A quick tour inside Adapt Fitness Club. You can see our rig with gymnastics rings, the wall ball targets, and our members putting in the work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8484706-494a-4934-8e21-7ad969cce21c) - ![Hosting an in-house competition was a dream of mine. I feel grateful to be surrounded by such beautiful people every day at my gym.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a1c81a3-e878-4112-8436-b2e0a2bae7e1) - ![Giving a thumbs up during our competition. The vibe was amazing, and it's my job as a coach to keep the energy high and make sure everyone is having a good time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f84aa97-05ae-4e29-8f67-c38976421269) - ![A candid moment at the gym. Building this club and this community has been a dream come true.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ad745a6-68f7-4f11-8d02-c1c572b58ef6) - ![Discussing the workout standards with my team before the event. Clear communication and planning are key to running a successful competition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/816dd4c7-4549-4099-88c8-a92e9ab7a6a0) - ![Briefing the athletes and judges. It's important that everyone is on the same page so the competition is fair and fun for all.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8865f3d5-98c3-411e-8835-b79112390fb7) - ![The back of my "Athlete" shirt. It represents the hybrid nature of our training: weightlifting, cycling, gymnastics, and running.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d13bb5e-df37-42b5-8b7a-edd6b61bde86) - ![Another shot from our in-house competition. The focus is on performance, but also on having a great time together as a community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e13a47f5-2ffb-43fe-9f17-ab554f2062ff) - ![Explaining a movement standard to the athletes. My goal is to be a clear and effective coach, both in daily classes and during competitions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f608ee2c-d96b-4b64-a6bc-d93c70175340) - [Video: Hum saath chale toh, Jeetenge. When we move together, we win together. A video showing the spirit of our community, training side-by-side.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9253b690-cec2-4eb0-a390-30774020c03a) - ![A wide shot of Adapt Fitness Club. This is a space created by coaches, for everyone. It's intelligently designed for all types of functional fitness training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c4a833f1-a34b-4994-ac8e-bcb7e28635e4) - ![The air bike is a love-hate relationship for most, but it's an incredible tool for building cardiovascular health. Keep your head up and spirits high.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5fbe0270-98e5-4512-ae15-cd22b727052c) - ![Coaching is my passion. This collage shows our members working hard on the air bikes and rowers. This is where the engine is built.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/796cee7d-10b9-4025-920d-8444528ba164) - ![A moment of discussion with fellow coaches during our competition. We work as a team to create the best experience for our athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f71fd67d-21ad-46d4-a76b-f9d47406e1fc) - ![The view from behind as I address the athletes. Leading from the front and setting the tone is a big part of my role as a coach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41a54365-70be-4c60-8e7b-aba1c0fa79f3) - ![The crowd of athletes and spectators at our competition. The energy was incredible, with everyone cheering for each other.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d6c255b-6fbd-4a5a-a49a-08dd7b967571) - ![An athlete mid-air during a box jump at our competition. This is a great shot of explosive power in action.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1cea8b27-ffbc-40a3-8e00-2f0d136b0b40) - ![A portrait of me during the outdoor portion of our competition. Coaching requires focus and being present for your athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2fd35b9f-8b96-43bd-8166-73ccf11ade3d) - ![Training on a bright sunny day at the club. This workout was part of my Hyrox prep, and it was a killer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b904c7f5-2e08-4bf2-bf76-924ccbee7542) - [Video: Running out of the gym for a workout. We utilize the space around our club, including the running track right outside.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/764cc1e2-cf28-40d8-81ac-99e3f7bcb2ec) - ![Performing dumbbell goblet squats as part of my training. This is a great exercise for building leg strength and core stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d0e623e7-41a9-4298-ac4c-7a015a8881b5) - ![A shot of me running in front of Adapt Fitness Club. We are open and ready to help you start your fitness journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/837e7e8e-53f1-4179-a619-37e23352ef56) - ![Taking a quick break during a tough outdoor workout. Consistency is key, even when the workouts are killing you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7459e39e-4de5-4010-98e4-0ffd866a0743) - ![Another pose during my sunny day workout. It's important to find joy in the process and the movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c910a09-ee99-4c60-88ec-ebe09e9f93bf) - [Video: A glimpse of the intensity and community at a CrossFit competition. You see the effort, the judging, and the crowd support all in one.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e95dcf3e-4bba-4d8f-afc5-e1f72aa1a52f) ### [My Training Philosophy](https://mytribe.in/coach_rishabh31/competitive-race-event-preparation/my-training-philosophy) - [Video: I often hear people say they can't work out alone. But discipline is about doing it anyway. Training alone in my early years built my confidence and taught me that I am responsible for my own progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83fb2004-c838-4dcd-8155-8509d860331d) - [Video: What you do during your rest periods matters. Scrolling on your phone can turn a 30-second break into 3 minutes. Stay focused on the task at hand. Little things make a big difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ea38756-020c-4d64-8b18-f248ee0e5c8f) - [Video: A look back at my 2023. It was a year of ups and downs, from moving to Dubai and back, to competing in various events, and finally opening my own training center. I'm taking all the wisdom gained into the new year.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1bd607e4-e1cc-4571-9b58-cb7b0327920c) - [Video: What to do when things go wrong? It's okay. Life isn't a fairy tale. Take your time, make a plan, execute it, and learn from the experience. Come back stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56c885fd-41d6-4b8f-abb3-c6299950182e) - ![This is my competition plan for 2025. I'm aiming for events that are a pure blend of strength, power, and endurance. If you're aiming for these too, let's prepare together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56da2ee7-0127-4bf8-95cf-34267f5372e4) - ![A reflection on the month of October. I've learned that change is natural and that the best answers to my questions come from within. Swayam mein jhankiye, aur swayam hi uttar paiye.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b24b9c6-1857-4d72-918d-b5f3c8e8f23c) - ![The entrance to Adapt Fitness Club at night. This place represents the culmination of a year of hard work and change.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6893fa94-e86c-41bb-9f4a-e79b44234fd2) - ![After a grueling CrossFit Open workout. As the monks told me, it's all about finding energy and balance. This is me finding my balance after pushing my limits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0baf841d-9e47-4569-a77f-58aad26b8261) - ![Cooling down after a tough session. The physical effort is a way to connect with your energy and find a sense of balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/404d8008-6512-4d24-8261-67b8b0360abc) - ![Holding my scorecard after a CrossFit Open workout. The results are a reflection of the work put in. Now, it's time to prepare for the next season.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f51d728-e273-49c1-8931-0540420ca18d) - ![My competition calendar for May: Hyrox in Mumbai. Setting clear goals is the first step to achieving them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8603de5f-22b3-4703-b997-9142ab27a38a) - ![February-March is for the CrossFit Open, a 3-week online competition that tests your fitness against people worldwide.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1dbdad5b-8056-4c68-b4ee-dbcace1bdb76) - ![Kicking off the year with The Yoddha Race in Delhi in January. A great way to start the competition season.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98f8e7a7-37db-4ec4-a0cf-bcb6f2355448) - ![In February, I'm also targeting the Apollo Half Marathon in Delhi. It's important to challenge your endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/994ce37c-6aba-4a45-a019-9ae49dbe3692) - ![August is for the Olympic Duathlon in Chandigarh, a 40km cycle followed by a 10km run. A true test of endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba9092b0-4155-4f9b-a613-4196d7ff01bd) ## Meet your expert [Rishabh Grover](https://mytribe.in/coach_rishabh31) ### My story 6 years running, Adapt Fitness Club is more than a gym—it's my life. Staying solo, I cook all meals myself, always making sure khana tasty ho (food is tasty). Chicken-rice lunch is my old friend. Music keeps me chill, discipline keeps me going. I plan my day, mostly stick to it, and it works. Competing in Hyrox and Yoddha Race is for the thrill, not just medals. My AFC squad is family—rafting, wild times, no regrets. ### My work - **What we offer**: CrossFit, Olympic Weightlifting, Boxing, Kickboxing, BJJ, Sports Performance, Marathon Prep, Female Wellness, Kids & Teens Fitness, Online Hyrox prep. - **Training style**: Technique pe focus hai (focus is on technique), not rushing. Right cues matter. Patience is key, always. - **Kids & Teens Fitness**: We build well-rounded kids. GPP first, then sports. Let them play, explore, enjoy. - **Who should join?**: Anyone ready to show up. Discipline matters. CrossFit is tough, but I guide you through. ## More services from Rishabh Grover - [Martial Arts & Combat Sports](https://mytribe.in/coach_rishabh31/martial-arts-combat-sports) · ₹2,500-6,000 per month (estimate) - [CrossFit & Functional Fitness](https://mytribe.in/coach_rishabh31/crossfit-functional-fitness) · ₹3,000-7,000 per month (estimate) - [Olympic Weightlifting](https://mytribe.in/coach_rishabh31/olympic-weightlifting) · ₹3,000-6,000 per month (group class) (estimate) - [Youth & Women's Fitness Programs](https://mytribe.in/coach_rishabh31/youth-women-s-fitness-programs) · ₹2,000-5,000 per person per month (estimate) ## Experts similar to Rishabh Grover on mytribe - [Fitness Competition Preparation by Rohit Chaudhary](https://mytribe.in/coachrohitcf/fitness-competition-preparation) · ₹8-20K per month (estimate) · CrossFit 9one Koramangala - [Competition & Event Training by Knox](https://mytribe.in/knox.studio/competition-event-training) · ₹7-15K per 6-week program (estimate) · Knox Gurgaon - [Specialized Hyrox Training by BarbellBoss Fitness](https://mytribe.in/supermann_coach/specialized-hyrox-training) · ₹1,200-2,500 per session (estimate) · BarbellBoss Fitness - [Strength & Conditioning for Endurance Athletes by Megha Kishore](https://mytribe.in/thrivewithmegha/strength-conditioning-for-endurance-athletes) · ₹800-2,500 per session (estimate) · National Capital Region - [Hyrox Competition Preparation by Gaurav Rana](https://mytribe.in/gauravrana_07/hyrox-competition-preparation) · ₹800-2,000 per session (estimate) · FitWithBox - [Athletic Performance Coaching by Rajeev Sejwal](https://mytribe.in/coachrajeev/athletic-performance-coaching) · ₹1,500-5,000 per session (estimate) · BODHXFIT - [Running Coaching & Fitness Programs by Ravinder Singh](https://mytribe.in/coach_ravinder/running-coaching-fitness-programs) · ₹500-10K per person per month/session/event (estimate) · Perfect Fitness Solutions Pvt Ltd - [Athletic Performance Training by Shivam Singh](https://mytribe.in/singh_crossfit/athletic-performance-training) · ₹1,000-2,500 per session (estimate) · Gold's Gym Palam Vihar - [Endurance & Adventure Preparation by Deepa Chaudhary](https://mytribe.in/comm0ngirl_/endurance-adventure-preparation) · ₹800-2,000 per session (estimate) · National Capital Region - [Endurance & Race Coaching by Gagan Arora](https://mytribe.in/trainwithgagan/endurance-race-coaching) · ₹3-10K per month (group coaching) (estimate) · Lodhi Garden - [Bodybuilding & Athlete Competition Prep by Rajneesh Choudhary](https://mytribe.in/rcgym_slimming__crossfit/bodybuilding-athlete-competition-prep) · ₹12-35K per month (estimate) · RC GYM Health Zone - [Weightlifting & Powerlifting Coaching by Rishabh Sethi](https://mytribe.in/coach_rrishabh_athlete/weightlifting-and-powerlifting-coaching) · ₹1,500-4,000 per session (in-person) / per month (online) (estimate) · ZeroDope - The Gym ## Book To book Rishabh Grover, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Competitive%20Race%20%26%20Event%20Preparation%20by%20Rishabh%20Grover.)