This is the project.
Pick your start line.
Baseline
Every athletic endeavor has a first session. This is where you start tonight. On the day that already took everything, the short one is the whole workout.
HYROX PREP
From wherever you are to a HYROX start line.
A note from Tony
Being there is the job.
The body is the equipment it runs on.
Trainer by trade, veteran, sober since 2022, a corporate day job, two kids, and the sleep that comes with them. Between November and April I dropped about twenty pounds. No 75-day challenge, no cold plunge: a few things, every week, while the house was loud and the sleep was short.
That's the whole idea here, and I'm building it in the open. The free workouts exist to get a dad off the couch and moving again tonight. The letter is where the dads show up, every Sunday. No dad does this alone. If your week goes sideways, reply. I read every reply.
Before you start
Yes. Baseline, the Week guide, HYROX PREP: all of it, no card anywhere. The letter is the center of the project, and merch, when it exists, funds it.
Nowhere yet. No fundraiser is live and no cause is named. When the first one opens it runs on the charity's own platform, so donations never pass through this brand and every dollar lands with the charity.
Plenty of dads do. Joining the letter is joining the project, and right now that is the whole ask. When a race fundraiser opens, that will be the place to give.
The minimum effective dose, every Sunday morning: a principle, one thing to train this week, a session to run, and three things worth your time. Written to be read in five minutes and used the same day.
No. Run a full week honestly, two lifts, two easy runs, and one hard session, then decide. On the good weeks there's room to chase more: heavier loads, more miles, a harder push. What is gone isn't effort. It's the guilt math that turns one rough night into a quit.
You miss days. You have kids. The plan assumes it. Before you skip a day, shrink it: fifteen honest minutes still moves the week. A missed day is absorbed, never made up. There are no streaks to protect and no day one to go back to. You pick up where you are.
Patience. Presence. Strength.
You train for it all.
Start tonight.
The minimum effective dose, every Sunday. Baseline comes with it.
It all counts.