#73 - Child Loss to Healing Yoga – Danielle Sadler’s Story

For two decades, Ciaran Avitabile climbed the corporate ladder, juggling a high-pressure software career with intense HYROX training. But everything changed the day he suffered a mini-stroke while out running with friends. That moment became a powerful turning point, prompting a total reset. He turned to breathwork - not just as a recovery tool, but as a new way of life.Now, Ciaran coaches early-stage founders and high achievers, helping them chase big goals without burning out.Our conversation covered so much of what I love talking about: entrepreneurship, performance, habits, HYROX, CO2 tolerance, recovery, Wim Hof… we even did two live breathwork exercises you can try along with us!I really enjoyed this one, and I hope you do too.Access my free habit building community! 👇 DM me on Instagram (@awakenoutofjason) https://bit.ly/3RAkKQj with the word HABIT to request access.I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List 00:00:00 Intro, Goal-Setting & First Breathwork Demo 00:06:48 Corporate Career, Burnout & Mini-Stroke Story 00:12:52 Rebalancing Life, Family Time & Stress Buckets 00:18:15 Acute vs Chronic Stress, Recovery & Micro-Breath Breaks 00:25:53 Morning Routine, 5-Minute Breath Practice & Habit Stacking 00:32:32 Breathwork for High-Achiever Productivity & Leadership Coaching 00:41:05 Burnout Warning Signs, Biometrics & Sleep Quality 00:48:55 Wim Hof, Breath Mechanics & Oxygen Delivery Science 00:54:56 CO₂ Tolerance, Recovery Breathing & Performance Protocols 01:00:12 Pre-Training Breath Holds, EPO Boost & Free-Diving Insights 01:07:06 Breathwork Risks & Trauma-Informed Safety 01:09:19 Breathwork Styles Overview & Conscious Connected Method 01:11:32 Second Breathwork Demo & Integration Guidance 01:19:21 Client Successes & Team Cohesion Outcomes 01:22:41 Startup & AI Landscape Advice for Founders 01:28:17 Five Core Daily Habits for Well-Being 01:35:32 Ultra-Marathon Goals & Zone-2 Training Talk 01:40:51 Course Launch, Contact Details & Sponsor Outro***LINKS***Ciaron’s Instagram:https://bit.ly/40cx5OaCiaron’s Website:https://bit.ly/4llZOse15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseAccess my free habit building community! 👇 DM me on Instagram (@awakenoutofjason) https://bit.ly/3RAkKQj with the word HABIT to request access.MY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj

Danielle Sadler is a bereaved mother, NHS bereavement-specialist nurse and yoga teacher who turned unimaginable loss into true purpose. In this episode she opens up on her journey and we discuss tips and strategies to help those in grief. Access my free habit building community! 👇 DM me on Instagram (@awakenoutofjason) https://bit.ly/3RAkKQj with the word HABIT to request access.I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List00:00:00 Intro & Early Exposure to Child Death00:01:11 What a Bereavement and Yoga Specialist Does00:02:20 Understanding Adaptive Grief00:05:02 Danielle’s First Experience of Child Death00:08:43 Losing Her Daughter & Becoming a Nurse00:12:09 Grief, Spiritual Growth & Unhealed Wounds00:19:44 Yoga, Breath & the Body’s Role in Healing00:23:36 Starting Yoga for Grief00:26:22 Making Yoga Accessible & Safe00:27:36 Online Yoga & Wider Access00:29:07 Free Resources & Self-Guided Practice00:30:14 Discomfort, Postures & Emotional Insight00:33:21 Surrender & Yoga’s Gender Divide00:36:07 Five Daily Habits for Grief Support00:39:39 Closing Remarks & Contact Info***LINKS***Danielle’s Instagram:https://bit.ly/4kocnSQ15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj#bereavement #yoga #bereavedparent

Access my free habit building community! 👇 DM me on Instagram (@awakenoutofjason) https://bit.ly/3RAkKQj with the words below to get instant access:‘HABITS’ – for my free WhatsApp habit community‘TEMPLATE’ – for my habit tracking template‘DREAM LIFE’ – for the Canva ‘Dream Life Habit Goals’ board‘VALUES’ - for my master values sheetIn this episode I’m going to walk you through my process of setting goals using core values and turning it into a vision/collage that you can incorporate into the habits system I walked you through in the last episode, you can find that here: https://youtu.be/0zb72EZOFac?si=4Rnp0VZhz1dV5n9-I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.***LINKS***15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj#goals #visionboard #dreamlifedesign

Access my free habit building community! 👇 DM me on Instagram (@awakenoutofjason) https://bit.ly/3RAkKQj with the words below to get access:‘HABITS’ – for my free WhatsApp habit community‘TEMPLATE’ – for my habit tracking template‘DREAM LIFE’ – for the Canva ‘Dream Life Habit Goals’ boardIf you're anything like me, you probably feel like you were meant for more. You’ve got 1000 ideas and goals but struggle to follow through. That was me for a long time, until I learned how to build the right habits that actually move the needle.In this episode, I’m breaking down why habits are literally everything, how I’ve used them to transform my own life, and how you can reverse engineer your dream life with a super simple visual tool. I also share ways to stay accountable (even if you're doing this solo) and how to join my brand new free habit-building community.I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List00:00:55 Why Habits Are Everything00:03:20 Personal Success with Habits00:07:48 Importance of Environment00:08:45 How To Reverse Engineer Your Dream Life (Canva Screenshare)00:22:34 How To Leverage Public Accountability00:23:43 How To Join My Free Habit Building Community***LINKS***15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj#habits #strategichabits #dreamlifedesign

If you struggle like me with being Anxiously Attached, I really think you’ll appreciate my perspective on this video. Sadly there is some audio drift part way through which my Podcast hosting provider was unable to fix. If you notice it I'd advise switching to audio only as it's probably distracting. I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.***LINKS***A Males Perspective on Having an Anxious Attachment Style With Jason Berryhttps://podcasts.apple.com/au/podcast/a-males-perspective-on-having-an-anxious/id1474270352?i=1000663963486#023 - Jessica Da Silva - Marriage Therapist, Attachment Coach - Why You Should Know Your Attachment Stylehttps://open.spotify.com/episode/5s06kaNPXvVkeKWQ8ysHy1?si=I6XL76PLT9G-vWH6XeZW4QThe Importance of Shared Environment in Mother–Infant Attachment Security: A Behavioral Genetic Studyhttps://pubmed.ncbi.nlm.nih.gov/14669895/A behavior-genetic study of parenting quality, infant attachment security, and their covariation in a nationally representative sample.https://psycnet.apa.org/doiLanding?doi=10.1037%2F0012-1649.44.3.83115% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj#anxiousattachment #attachmentstyles

My guest today is Myles Rawson aka @findyourstridecoach. Myles is a UK-based running coach and movement specialist who works closely with athletes to improve their running form. He’s also a mentee of world-renowned movement coach Shane Benzie, and brings a fascia-focused approach to posture and performance.In this episode, we dive into Myles’ journey from rugby injuries to obsessively researching biomechanics, and how his work with Shane transformed his understanding of form. We talked about how poor posture could silently be ruining your HYROX time, why barefoot shoes are a non-negotiable, and the huge role your fascia and nervous system play in efficient running.We also got into a live video analysis of myself and my friends Lucy Jackson-Jones and Jade Booth (PFRM Coaching), which is packed with value! Whether you’re chasing a sub-60 or just want to run pain-free, there’s a lot here for you.Hope you enjoy my conversation with Myles Rawson.I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List00:00:00 What Is Running Form? 00:00:36 Reprogramming the Brain for Movement 00:01:31Myles Rawson’s Background & Injuries from Rugby 00:01:39 Obsessive Research & Lack of Progress with First Coach 00:03:39 Working with Shane Benzie & Form Improvements 00:04:09 Timeline of Coaching & Mentorship 00:05:22 Shane’s Location & Running Technique Coaching in the UK 00:06:07 Argument Against Changing Form 00:07:05 Coaching Philosophy & Reprogramming, Not Drills 00:07:56 Fascia Over Muscle Use 00:08:26 What Is the Fascial System? 00:09:33 Improving Fascial Function & Daily Posture Awareness 00:11:43 Standing Desks & Building Daily Postural Strength 00:14:44 Posture & Its Link to Running Efficiency 00:14:49 HRV Breathing & Nervous System Regulation 00:16:15 Breathing Patterns & HRV for Recovery 00:17:38 Meditation, Posture & Tension 00:18:30 Common Running Mistakes & Foot Weakness 00:19:20 Narrow Toe Boxes & Plantar Fascia Weakness 00:21:40 Barefoot Shoes & Foot Strength Progression 00:24:02 Who Should Use Barefoot Shoes? 00:25:13 Becoming More Aware of Movement & Carbon Shoes 00:27:10 Structured Shoes & Pronation Debate 00:29:47 Running Form Chain Reactions & Foot Stability 00:31:35 Knee Function & Stability 00:32:53 Jason’s Sub-40 10K & Impact of Fatigue on Form 00:34:49 Maximising Stride Length Without Overstriding 00:36:17 Creating the Bow Shape & Posterior Chain Activation 00:38:39 Visualising Proper Running Posture 00:39:10 Sponsor Message: Bear Bar 00:40:28 Video Analysis: Jason, Lucy & Jade 00:50:13 Mirroring Running Partners 00:51:08 Kenyan Running Camps & Synchronised Movement 00:53:13 Demonstrating Overstride & Cycling Legs 00:54:49 Push vs Pull & Glute Activation 01:05:58 Integrating Changes with Reduced Mileage 01:07:30 Avoiding Stretching Sore Muscles Post-Run 01:09:56 Static Stretching, Mobility & Optimal Range 01:10:33 Stretching vs Springiness Trade-Off 01:11:51 Post-Hyrox Movement Adjustments 01:12:47 Posture in Strength Movements Like Farmers Carries 01:13:41 Head Over Lead Foot During Lunges 01:14:01 Relationship with Data & Strava 01:15:16 Sacrificing Form for Zone 2 01:16:42 Watches & Listening to the Body 01:19:00 Watch Accuracy & Ground Contact Time Balance 01:21:55 Red Flags in Running Form 01:22:33 What’s Next for Myles & HYROX Coaching 01:24:28 Running Inefficiently vs Efficiently 01:25:03 Time Savings with Better Running Form 01:25:39 Myles’ Social Media & Coaching Plug ***LINKS***15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseMyles’s Instagram:https://bit.ly/4mO0asQMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj#hyrox #runningform #running

Hey everybody, welcome back to the podcast. My guest today is Darryl Corley. Darryl is a UK-based nutrition coach who specialises in optimising the performance of HYROX athletes, including elite competitors like Becca Mason, Lucy Proctor, and Jake Williamson.We had an interesting chat, talking all about Darryl’s background and how he switched from a high-fat to a high-carb diet, and the benefits that came along for the ride on multiple levels. We discussed some race-fuelling strategies, looked at previous things I’ve done in my own race-fuelling, and got into the psychological side of nutrition and emotional regulation around that.We also explored the top strategies you can implement in your HYROX World’s prep-nutrition, sleep, middle-of-the-night feeding-all sorts of good stuff to help you optimise your performance. We even walked through a full example of how to fuel your HYROX for optimal results.Hope you enjoy my conversation with Darryl Corley.I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List 00:00:00 Intro Trailer for Daryl Corley00:00:44 Daryl's Background00:02:56 Issues with High Fat Diet00:03:38 Switching to High Carb Nutrition00:05:14 Nutrition & Human Psychology00:08:01 Cravings, Honesty & Client Behaviour00:11:47 Not Being Perfect & All-or-Nothing Mindset00:14:15 Thoughts on Cheat Days & Dwayne Johnson Example00:16:12 Fuelled vs. Lean: Impact on Performance00:20:17 Glasgow vs Birmingham Performance Experience00:22:15 Fat Loss vs Performance Trade-Off00:24:30 Carb Cycling & Fuelling Strategy00:26:18 Top 3 Mistakes People Make at HYROX Worlds00:31:51 HYROX Race Week & HYROX Worlds Nutrition Strategy00:33:42 Calories During Taper & Carb Loading Myth00:36:00 Race Day Nutrition Strategy & Timing00:44:13 Gels, Timing & Early Start Challenges00:47:51 Middle of the Night Feeding Strategy00:49:17 Sleep, Digestion & Melatonin00:50:27 Thoughts on Multivitamins & Greens Powders01:02:10 Overrated & Underrated: Food, Exercise, Supplement, Habit01:07:44 Final Thoughts on Sleep01:08:18 Wrap-Up & Where to Find Darryl***LINKS***15% Off Bare Bar (CODE: JASE):bit.ly/barejaseDarryl’s Instagram:https://bit.ly/3Z8jAyAMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj#hyrox #nutrition #performance

Hey everybody, welcome back to the podcast. My guest today is Dr. Joey Weber. This was a beautifully resonant and deep conversation centred around equanimity. Dr. Joey is a world expert in equanimity and is the author of the book Why Mindfulness is Not Enough.We discussed the tension between happiness, peace, and competitive drive; pleasure; mindfulness; trusting your intuition; validation; emotional entanglement; judgment versus discernment; and lots of other topics that you can check out in the chapter list.I thought it was a fantastic conversation. Whether you're interested in mindfulness, spirituality, competitive sports, or happiness in general, I think you'll take a lot from it. I hope you enjoy my conversation with Dr. Joey Weber.I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List 00:00:00 Trailer Intro for Dr Joey Weber 00:01:45 Equanimity Defined & Self-Construct Explained 00:04:43 Why Peace Over Pleasure 00:10:01 Zero-Sum Pleasure vs Positive-Sum Peace 00:12:58 Neutrality & Boredom in Modern Society 00:15:34 Pleasure, Mindfulness & Coffee 00:18:59 Equalising Experience Through Equanimity 00:21:02 Alcohol, Fear States & Escapism 00:23:28 Impermanence & Intoxicated Pleasure 00:25:30 Turning Moments into Peace 00:25:32 Intuition vs Preconceived Judgment 00:28:05 Discernment from the Heart 00:30:19 Relationship Intuition & Emotional Entanglement 00:32:53 Healing Modalities for Disentanglement 00:35:06 Acceptance & Growth Over Time 00:38:16 Integration of Life Modes & Peace 00:42:02 Equanimity & Competitive Drive 00:45:11 Enlightenment in Sport & Obsession with Skill 00:46:08 Can You Respect the Less-Driven Self? 00:50:38 Loving All Versions of the Self 00:53:01 Compassion for the “Basement Dweller” 01:00:05 Energy Ripples & Doing Your Bit 01:01:35 Viewing Status & Achievement with Equanimity 01:07:26 Inputs vs Outputs & Authentic Action 01:09:24 Validation, Motivation & Ambiguous Ambition 01:13:25 Niche Traps & Audience Expectations 01:16:04 Message to the Unfulfilled 01:22:33 Final Reflection & Morning Affirmation***LINKS***15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseJOEY’S STUFF:Joey’s Instagram:https://bit.ly/45oS7MQJoey’s Website:https://bit.ly/437uKmVJoey’s Book:https://bit.ly/45vJgqqMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj#Equanimity #CompetitiveDrive #Performance

My guest today is Ellie Crabtree — a weight loss coach helping women transform both their minds and bodies. Ellie came second in the NABBA (National Amateur Body-Builders Association) Britain's Miss Novice Toned Figure, and her story is one of grief, rebuilding, and finding purpose. After losing her dad at just 19, she spiralled into emotional eating and isolation. What followed was a remarkable journey — not just of weight loss, but of self-discovery, discipline, and healing. We talk about food as comfort, the emotional crash after competition, why control can be both a shield and a struggle, and how she now helps other women with their own weight loss and mindset journeys.I hope you enjoy my conversation with Ellie Crabtree.I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List 00:00:00 Intro Trailer for Ellie Crabtree 00:00:42 Ellie’s Story, Early Life, Loss of Father & Weight Struggles 00:04:32 Why Bodybuilding 00:05:42 Training Around Her Dad’s Illness 00:07:17 Relationship With Food Then & Now 00:11:40 Coaching Other Women With Food & Body Image 00:12:55 Strategies For Getting Back On Track With Food 00:14:23 Bodybuilding vs Hybrid Training & HYROX 00:17:10 Post-Competition Blues & Structure Collapse 00:19:15 Control, Therapy & Why She Gravitate to Structured Sports 00:22:19 Replacing Addictions & Finding Identity Outside Fitness 00:24:48 Grief & Her Relationship With Her Dad’s Passing 00:27:04 How She’d Handle Grief Differently Now 00:28:29 Turning Loss Into Motivation & Life Philosophy 00:33:05 What Her Dad Was Like 00:35:46 Making The Most Of Her Dad’s Final Months 00:42:00 Competing With NABBA 00:44:10 First Time On Stage & Posing Nerves 00:46:13 Why Dark Chocolate & Pre-Show Nutrition 00:48:21 Peak Week Explained 00:53:08 Current Training & Injury Recovery 00:57:17 Learning To Listen To Her Body 00:58:38 David Goggins' Mindset & Overtraining 01:00:34 Long-Term Fitness Journey & Individual Methods 01:01:25 Goals: Injury Recovery, Marathon & HYROX 01:03:44 Ultimate Goal: Ultra Marathon 01:04:51 Enjoyment-Based Running Approach 01:06:37 Closing Remarks & Final Reflections 01:07:31 Morning Reflection: Practising Gratitude 01:08:58 Where To Find Ellie & Coaching Plug 01:10:32 Outro & Sponsor Reminder***LINKS***15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseEllie’s Instagram: https://bit.ly/3ZpISrUMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj#bodybuilding #grief #weightlossjourney

I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to bit.ly/barejase and entering code JASE at checkout.My guest today is HYROX World Champion, Alexander Rončević. We covered a huge range of topics, from his upbringing in Austria and early years in sport, to quitting his teaching job to pursue a full-time athletic career. We discussed his training philosophy, mental strategies, and the tactical differences between Pro and Elite HYROX racing.Alex also gave a behind-the-scenes look at preparing for the World Championships and shared reflections on his victory in Nice. He spoke candidly about life as a professional athlete, the growth of the HYROX sport, PED testing protocols, and what might lie ahead after HYROX.This was an insightful and inspiring conversation with one of the sport’s top competitors. I hope you enjoy it as much as I did.Fully Timestamped Chapter List00:00:00 Intro Trailer for HYROX World Champion Alexander Roncevic 00:00:53 Childhood & Growing Up in Austria 00:04:42 Importance of Family, Plans for Children & Life Balance 00:05:53 Leaving Teaching Career for HYROX 00:06:58 Preparing for World Championships 00:08:16 Career Opportunities in HYROX 00:10:32 Mainstream Media Coverage & Recognition 00:11:19 Cologne Race Recap & PB 00:11:56 Clarifying Elite vs Pro in HYROX 00:12:15 Racing Strategy in Elite Field 00:13:34 Elite Series History & Introduction of Majors 00:15:00 Pacing Strategy in Elite Races 00:17:37 Competitor Analysis & Race Strategy 00:18:46 James Kelly & US Advantage 00:20:11 Travel, Jet Lag & Recovery Protocol 00:22:12 Overseas Racing & Mental Game 00:22:47 Advice for Athletes Moving to Pro Division 00:25:35 Training Philosophy & HYROX Development 00:29:20 Winning the World Championship & Aftermath 00:33:08 Sponsor Message: Bear Bar 00:34:26 Wall Balls at World Championships in Niece 00:36:58 Age Groups & Inclusivity 00:38:01 Fuelling, Nutrition & Race Day Prep 00:39:22 Morning Races & Practical Adjustments 00:42:03 Most Improved Stations 00:43:52 PEDs in HYROX & Drug Testing Protocol 00:49:26 Life After HYROX 00:52:27 Audience Questions 01:00:08 Overrated & Underrated: Food, Exercise, Supplement, Habit 01:03:27 Alex’s 60 Second Message to Every HYROX Participant 01:04:47 2025 Goals & Relay Plans 01:05:54 Daily Reflection & Self-Development 01:07:36 Minimal Routines & Staying Ready 01:07:48 Where to Follow Alex 01:08:54 Closing Thanks 01:08:55 Outro & Sponsor Reminder***LINKS***15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseAlexander Roncevic Instagram: https://bit.ly/3H3CD6LMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj#hyroxworldchampion #podcast #hyrox