Decided to do a Hyrox Simulation Run to see where we are at in our training. probably hates me right now!
✅ Wall Balls 30
✅ Run 300m
✅ Walking Lunge 20 each
✅ Run 300m
✅ Ski Erg 300m
✅ Run 300m
✅ Sled Push 20m
✅ Run 300m
✅ Burpee Broad Jump 20
✅ Run 300m
✅ Row 300m
✅ Run 300m
✅ Farmers Carry 60m
✅ Run 300m
✅ Sled Pull 20 m
✅ Run 300m
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DTW Academy focuses on working with all athletes. If you are working to better your health we want to work with you.
Training for all goals speed, agility, vertical, strength, power, weight loss, or weight gain.
03/30/2026
Training shouldn’t stop during the season. Add some potentiation complexes, to maintain your strength and power. PAP consists of a high intense strength exercise for low reps paired with a similar movement generating power off the ground.
Video:
Deadlift 3x3 working sets
Hurdle Broad Jumps
03/27/2026
In the lab working on Spring Programming for our Spring Performance Classes. Today was Leg day for Strength and Power. -season
03/26/2026
03/21/2026
Join us every Saturday. Athlete Performance Class, work on speed, power, agility 🏃🏾♀️🏀🏐
03/19/2026
🏀🏈🏐🏃🏾♀️
03/12/2026
Mobility is key for any athlete that wants to dunk, spike, block, or snag that fly ball. Improve your vertical and athleticism by adding mobility to your program.
Switched it up today for legs and brought out the sandbags
✅ Squats 4x6
✅ Walking Lunges 4x6 each
✅ Sandbag Carries 4x40yards
✅ Rev Lunges 4x6 each
✅ Sandbag Pull Through 4x6 each
02/28/2026
What people don’t see is why makes the difference on the track, field or court!
02/28/2026
Build speed with plyometrics
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6601 Hillsborough St
Raleigh, NC
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Raleigh, NC
27606