{"id":1936,"date":"2025-08-16T08:06:13","date_gmt":"2025-08-16T08:06:13","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/1936\/"},"modified":"2025-08-16T08:06:13","modified_gmt":"2025-08-16T08:06:13","slug":"lifting-7x-my-weight-conquering-an-ironman-and-tackling-a-100km-ultra-heres-my-plan","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/1936\/","title":{"rendered":"Lifting 7x My Weight, Conquering an Ironman, and Tackling a 100km Ultra \u2014 Here\u2019s My Plan"},"content":{"rendered":"<p data-journey-content=\"true\" data-node-id=\"1\" class=\"css-qrfdb emevuu60\">Scott Britton \u2013 our man in the trenches \u2013 is back at it again after <a href=\"https:\/\/www.menshealth.com\/uk\/fitness\/a63380568\/crossfitter-turned-ironman\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.menshealth.com\/uk\/fitness\/a63380568\/crossfitter-turned-ironman\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"successfully transitioning from full-time CrossFitter to Iron Man finisher\" data-node-id=\"1.0.1\" class=\"body-link css-1d8p8n5 emevuu60\" rel=\"nofollow noopener\">successfully transitioning from full-time CrossFitter to Iron Man finisher<\/a>. This time he&#8217;s tackling an even bigger hybrid challenge. This is exactly how he&#8217;s training for it.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"5\" class=\"css-qrfdb emevuu60\">After years spent training either to lift something very heavy or to complete a workout as fast as possible, I finally dipped a toe into endurance sport in 2024 with my first full Ironman.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"7\" class=\"css-qrfdb emevuu60\">The biggest lesson? It was hard \u2013 yes \u2013 but not impossible. And maybe, just maybe, it\u2019s not impossible to still lift heavy, complete fast workouts, and train for endurance events at the same time.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"12\" class=\"css-qrfdb emevuu60\">That idea stayed with me throughout the year, as I kicked off 2025 with a Hyrox, a CrossFit competition, and a full marathon \u2013 all within the first three months. More and more, I enjoyed mixing up the disciplines and working out how to maintain all of them. So, I started planning the ultimate hybrid challenge:<\/p>\n<ul data-node-id=\"14\" class=\"css-1wk73g0 emevuu60\">\n<li data-node-id=\"14.0\"><strong data-node-id=\"14.0.0\">Complete a full Ironman triathlon in Japan<\/strong><\/li>\n<li data-node-id=\"14.1\"><strong data-node-id=\"14.1.0\">Fly to the US to hit a 7x bodyweight powerlifting total<\/strong><\/li>\n<li data-node-id=\"14.2\"><strong data-node-id=\"14.2.0\">One week later, head to the Canadian mountains to run a 100km ultra<\/strong><\/li>\n<\/ul>\n<p data-journey-content=\"true\" data-node-id=\"17\" class=\"css-qrfdb emevuu60\">With just three months to prepare, here\u2019s exactly how I\u2019m training for the biggest challenge of my life \u2013 and actually enjoying the process by embracing a version of fitness that lets me do everything I love.<\/p>\n<p>My Weekly Training Split<\/p>\n<p data-journey-content=\"true\" data-node-id=\"21\" class=\"css-qrfdb emevuu60\">Training splits have been the biggest learning curve. Here\u2019s how I\u2019m approaching my week:<\/p>\n<p><strong data-node-id=\"23.0\">Monday<\/strong><\/p>\n<p data-journey-content=\"true\" data-node-id=\"24\" class=\"css-qrfdb emevuu60\">Swim: Drills and intervals <\/p>\n<p data-journey-content=\"true\" data-node-id=\"26\" class=\"css-qrfdb emevuu60\">Powerlifting: Squat focus <\/p>\n<p data-journey-content=\"true\" data-node-id=\"28\" class=\"css-qrfdb emevuu60\">Olympic lifting: Snatch focus<\/p>\n<p><strong data-node-id=\"31.0\">Tuesday<\/strong><\/p>\n<p data-journey-content=\"true\" data-node-id=\"32\" class=\"css-qrfdb emevuu60\">Long bike: Turbo trainer sessions for high-impact, focused work<\/p>\n<p data-journey-content=\"true\" data-node-id=\"34\" class=\"css-qrfdb emevuu60\">Run intervals: Speed-focused, including 400m\u2013800m intervals over a 90-minute session<\/p>\n<p><strong data-node-id=\"37.0\">Wednesday<\/strong><\/p>\n<p data-journey-content=\"true\" data-node-id=\"38\" class=\"css-qrfdb emevuu60\">Short bike: High-watt work <\/p>\n<p data-journey-content=\"true\" data-node-id=\"40\" class=\"css-qrfdb emevuu60\">Powerlifting: <a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a45120042\/good-bench-press-weight\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a45120042\/good-bench-press-weight\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Bench press\" data-node-id=\"40.1\" class=\"body-link css-1d8p8n5 emevuu60\" rel=\"nofollow noopener\">Bench press<\/a>, plus upper-body bodybuilding accessory work <\/p>\n<p data-journey-content=\"true\" data-node-id=\"42\" class=\"css-qrfdb emevuu60\">Run\/Legs: 1-hour run followed by a 1-hour weighted ruck or stepper walk<\/p>\n<p><strong data-node-id=\"45.0\">Thursday<\/strong><\/p>\n<p data-journey-content=\"true\" data-node-id=\"46\" class=\"css-qrfdb emevuu60\">Swim: Endurance pool work, 2km+<\/p>\n<p data-journey-content=\"true\" data-node-id=\"48\" class=\"css-qrfdb emevuu60\">Run: 10km zone 2<\/p>\n<p><strong data-node-id=\"51.0\">Friday<\/strong><\/p>\n<p data-journey-content=\"true\" data-node-id=\"52\" class=\"css-qrfdb emevuu60\">Powerlifting: <a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a65779729\/how-many-deadlifts-to-build-muscle\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a65779729\/how-many-deadlifts-to-build-muscle\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Deadlift focus \" data-node-id=\"52.1\" class=\"body-link css-1d8p8n5 emevuu60\" rel=\"nofollow noopener\">Deadlift focus <\/a><\/p>\n<p data-journey-content=\"true\" data-node-id=\"54\" class=\"css-qrfdb emevuu60\">Olympic lifting: Clean and jerk focus<\/p>\n<p data-journey-content=\"true\" data-node-id=\"56\" class=\"css-qrfdb emevuu60\">CrossFit: Competition-style workout<\/p>\n<p><strong data-node-id=\"59.0\">Saturday<\/strong><\/p>\n<p data-journey-content=\"true\" data-node-id=\"60\" class=\"css-qrfdb emevuu60\">Long triathlon simulation: 3\u20136 hours of bike and run work<\/p>\n<p><strong data-node-id=\"63.0\">Sunday<\/strong><\/p>\n<p data-journey-content=\"true\" data-node-id=\"64\" class=\"css-qrfdb emevuu60\">Full rest day<\/p>\n<p data-journey-content=\"true\" data-node-id=\"68\" class=\"css-qrfdb emevuu60\">I\u2019m not aiming to break records or win races. But I do need the capacity to handle high volume \u2013 and especially for my legs to withstand the repeated load of lifting, cycling, and running.<\/p>\n<p>Try My Squat &amp; Snatch Session<\/p>\n<p data-journey-content=\"true\" data-node-id=\"71\" class=\"css-qrfdb emevuu60\">Fancy testing one of my lifting and running sessions? Here\u2019s a snapshot of a typical powerlifting day \u2013 inspired by legendary coach Boris Sheiko.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"73\" class=\"css-qrfdb emevuu60\"><strong data-node-id=\"73.0\">Warm-up<\/strong><\/p>\n<p>3 x 10 empty barbell squats<\/p>\n<p data-journey-content=\"true\" data-node-id=\"76\" class=\"body-text css-qrfdb emevuu60\">then&#8230;<\/p>\n<p>Barbell Back Squat<img draggable=\"true\" alt=\"back squat\" title=\"back squat\" loading=\"lazy\" width=\"618\" height=\"451\" decoding=\"async\" data-nimg=\"1\" style=\"color:transparent;width:100%;height:auto;\"   src=\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2025\/08\/back-squat-1582015007.jpg\" class=\"css-0 e1g79fud0\"\/><\/p>\n<p data-journey-content=\"true\" data-node-id=\"80\" class=\"css-qrfdb emevuu60\">1 x 5 @ 50% (of 1 rep max)<\/p>\n<p data-journey-content=\"true\" data-node-id=\"82\" class=\"css-qrfdb emevuu60\">1 x 4 @ 60%<\/p>\n<p data-journey-content=\"true\" data-node-id=\"84\" class=\"css-qrfdb emevuu60\">1 x 3 @ 70%<\/p>\n<p data-journey-content=\"true\" data-node-id=\"86\" class=\"css-qrfdb emevuu60\">1 x 3 @ 75%<\/p>\n<p data-journey-content=\"true\" data-node-id=\"88\" class=\"css-qrfdb emevuu60\">4 x 2 @ 80%<\/p>\n<p>Box squats<\/p>\n<p data-journey-content=\"true\" data-node-id=\"91\" class=\"css-qrfdb emevuu60\">5 x 5 @ 100% of 1RM (back squat weight) <\/p>\n<p>Barbell reverse lunge<img draggable=\"true\" alt=\"barbell lunge\" title=\"barbell lunge\" loading=\"lazy\" width=\"1080\" height=\"900\" decoding=\"async\" data-nimg=\"1\" style=\"color:transparent;width:100%;height:auto;\"   src=\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2025\/08\/barbell-lunge-6401e1bda7754.jpg\" class=\"css-0 e1g79fud0\"\/><\/p>\n<p data-journey-content=\"true\" data-node-id=\"95\" class=\"css-qrfdb emevuu60\">3 x 12<\/p>\n<p>Power snatch <\/p>\n<p data-journey-content=\"true\" data-node-id=\"98\" class=\"css-qrfdb emevuu60\">4 x 3 <\/p>\n<p>Hang snatch<img draggable=\"true\" alt=\"hang power snatch\" title=\"hang power snatch\" loading=\"lazy\" width=\"2000\" height=\"1333\" decoding=\"async\" data-nimg=\"1\" style=\"color:transparent;width:100%;height:auto;\"   src=\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2025\/08\/mh-stickmen-10-6671994538725.png\" class=\"css-0 e1g79fud0\"\/><\/p>\n<p data-journey-content=\"true\" data-node-id=\"102\" class=\"css-qrfdb emevuu60\">5 x 1 <\/p>\n<p>Full snatch<\/p>\n<p data-journey-content=\"true\" data-node-id=\"105\" class=\"css-qrfdb emevuu60\">10 x singles, building from 50% of 1RM<\/p>\n<p>Try My Speed Run Session<\/p>\n<p data-journey-content=\"true\" data-node-id=\"110\" class=\"css-qrfdb emevuu60\">My running work spans speed, long slow distance, and time-based sessions. Here\u2019s a go-to speed session to try:<\/p>\n<p><strong data-node-id=\"112.0\">Drills<\/strong><\/p>\n<p data-journey-content=\"true\" data-node-id=\"113\" class=\"css-qrfdb emevuu60\">A-skip (20m): <a data-start=\"3368\" data-end=\"3420\" rel=\"noopener nofollow\" href=\"https:\/\/www.youtube.com\/watch?v=-O9H15yVc8s\" data-vars-ga-outbound-link=\"https:\/\/www.youtube.com\/watch?v=-O9H15yVc8s\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Video\" data-node-id=\"113.1\" class=\"body-link css-1d8p8n5 emevuu60\" target=\"_blank\">Video<\/a> <\/p>\n<p data-journey-content=\"true\" data-node-id=\"115\" class=\"css-qrfdb emevuu60\">Heel walk (10m): <a data-start=\"3442\" data-end=\"3494\" rel=\"noopener nofollow\" href=\"https:\/\/www.youtube.com\/watch?v=aZ15aYKjx58\" data-vars-ga-outbound-link=\"https:\/\/www.youtube.com\/watch?v=aZ15aYKjx58\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Video\" data-node-id=\"115.1\" class=\"body-link css-1d8p8n5 emevuu60\" target=\"_blank\">Video<\/a> <\/p>\n<p data-journey-content=\"true\" data-node-id=\"117\" class=\"css-qrfdb emevuu60\">Walking lunge (10m): <a data-start=\"3520\" data-end=\"3572\" rel=\"noopener nofollow\" href=\"https:\/\/www.youtube.com\/watch?v=L8fvypPrzzs\" data-vars-ga-outbound-link=\"https:\/\/www.youtube.com\/watch?v=L8fvypPrzzs\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Video\" data-node-id=\"117.1\" class=\"body-link css-1d8p8n5 emevuu60\" target=\"_blank\">Video<\/a> <\/p>\n<p data-journey-content=\"true\" data-node-id=\"119\" class=\"css-qrfdb emevuu60\">Butt kicks (10m): <a data-start=\"3595\" data-end=\"3643\" rel=\"noopener\" data-node-id=\"119.1\" class=\"css-1d8p8n5 emevuu60\">Video<\/a><\/p>\n<p><strong data-node-id=\"122.0\">Warm-up<\/strong><\/p>\n<p data-journey-content=\"true\" data-node-id=\"123\" class=\"css-qrfdb emevuu60\">800m walk<\/p>\n<p data-journey-content=\"true\" data-node-id=\"125\" class=\"css-qrfdb emevuu60\">800m jog (Zone 2)<\/p>\n<p><strong data-node-id=\"128.0\">Main sets<\/strong><\/p>\n<p data-journey-content=\"true\" data-node-id=\"129\" class=\"css-qrfdb emevuu60\">2 rounds of: 800m as fast as possible, rest 3 minutes<\/p>\n<p data-journey-content=\"true\" data-node-id=\"131\" class=\"css-qrfdb emevuu60\">3 rounds of: 400m as fast as possible, rest 2 minutes<\/p>\n<p data-journey-content=\"true\" data-node-id=\"133\" class=\"css-qrfdb emevuu60\">4 rounds of: 200m as fast as possible, rest 1 minute<\/p>\n<p><strong data-node-id=\"135.0\">Cool down<\/strong><\/p>\n<p data-journey-content=\"true\" data-node-id=\"136\" class=\"css-qrfdb emevuu60\">800m jog (Zone 2)<\/p>\n<p data-journey-content=\"true\" data-node-id=\"138\" class=\"css-qrfdb emevuu60\">800m walk<\/p>\n","protected":false},"excerpt":{"rendered":"Scott Britton \u2013 our man in the trenches \u2013 is back at it again after successfully transitioning from&hellip;\n","protected":false},"author":2,"featured_media":1937,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[278],"tags":[2320,2322,343,18,525,135,19,17,342,2321],"class_list":{"0":"post-1936","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-content-type-default","9":"tag-contentid-9db65b3f-3534-4e10-9171-21e6b4f7ec9d","10":"tag-displaytype-standard-article","11":"tag-eire","12":"tag-fitness","13":"tag-health","14":"tag-ie","15":"tag-ireland","16":"tag-locale-gb","17":"tag-shorttitle-how-im-training-for-the-ultimate-hybrid-challenge"},"share_on_mastodon":{"url":"","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/1936","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=1936"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/1936\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/1937"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=1936"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=1936"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=1936"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}