BUILT DIFFERENT: THIS IS HOW YOU TRAIN FOR HYROX WITH A DISABILITY

Published: 29/10/2025, By: David Van Wetherill

David Van Wetherill's first big love was table tennis - and it took him all the way to three Paralympics. That chapter is behind him now, though. But his passion for sport? Stronger than ever. This year alone, he smashed the marathon world record using crutches, tackled an Ironman, and raced at the HYROX World Champs in Chicago. So yes, when it comes to training, David knows how to adapt and make it work. In this piece, he breaks down exactly how to get ready for your first HYROX - no matter what your disability is.

Growing up with a disability has made me inherently motivated to push my limits and maximise what I can do. I was born with a hole in my heart as well as a degenerative bone condition called Multiple Epiphyseal Dysplasia, which causes me significant joint pain and discomfort.

I have learnt to accept that there are some things which are physically impossible, and yet the ability to redefine my everyday limits stems from the constant desire to get fitter, faster, and stronger – on my own relative scale. Not only has this helped my performance as an athlete, but it also means that I am able to cope more resiliently with the arduousness of daily life, become comfortable with any discomfort, and move more freely than I ever used to – even at the height of my table tennis career.

For many years, playing table tennis was my passion and purpose – my reason to push through the pain of my disability and struggle out of bed every morning. However, it reached a point a few years ago where I could no longer walk, prior to a total hip replacement.

I gained a new perspective on life and fitness. I believe adaptive fitness and HYROX have given the world a profound opportunity to reveal the very core of the human spirit – one that is not revealed through perfection, but in how we react when faced with challenges. It provides a platform to help and encourage those around us and teaches us to never give up, to try our absolute best in any given moment – even (especially) when we are faced with physical and mental battles that may otherwise seem overwhelming. For me, the sense of achievement and belonging is unparalleled. In my experience, we are strong because of our struggles – not despite them – and it is our response that defines us.

You never know your limits until you've tested them. I understand that things won't always go as planned, but I'm driven by a curiosity to explore what's possible. While there are movements I can no longer enjoy – or have never been able to – I've discovered new ways of approaching them.

MINDSET MATTERS

Remember what you've been through and what you've had the strength to endure. Before jumping into the workouts, shift your mindset. Your fitness journey is not a traditional "comeback" – It's a continuation, an evolution. Being adaptive doesn't mean less-than – it means being intentional, self-aware, and often more resilient. Even during periods of injury, it is always possible to focus on alternative aspects of fitness.

Ask yourself:

• What can I do today?
• How can I train smarter, not harder?
• What adaptations will make my journey possible?
• Why?

Having a powerful "why" can keep me going through tough times. I have found that I can often be much stronger for others than I can be for myself. As an adaptive athlete, the ability to inspire others and lift spirits by showing what is possible is a true privilege – and something that keeps me going well beyond any quantifiable time goal. Setting goals, no matter how big or small, can be great motivators and provide accountability. However, I gain greater strength from virtue – from doing the right thing and having gratitude.

Gratitude is the parent of all virtues.

Just keep moving – movement is a blessing. It's impossible for me not to be addicted to it, even when I am tired or fatigued, because I know the feeling of not being able to move. That provides me with unbelievable motivation to make the most of every opportunity, here and now.

BUILD YOUR FOUNDATION

We all have strengths and weaknesses. Everyone has something they cannot do – so, in a way, we are all adaptive athletes!

Some DOs and DON'Ts in order to build your foundation:

DO:

• Understand your safe range of movement – you know your body better than anyone
• Know the difference between pushing your limits through discomfort and training through pain - there can sometimes be a fine line between making things too easy and overdoing them by making things detrimentally challenging
• Find movements that work for you and keep an open mind – there is no right or wrong when it comes to adaptive fitness, and there are many valid ways to reach your finish line. Focus on what you can do, and know that growing stronger is about developing the mind as well as the body
• Familiarise yourself with any adaptive rulebooks if you are preparing for a HYROX race – make sure you communicate any flag points with the judging team should any movement standards require adaptations

DON'T:

• Be scared to ask for help – if you are unsure or don't know what to do, there are plenty of people to help, whether that's a fitness trainer or health professional familiar with your condition, especially if you are recovering from an injury or managing a disability.
• Be scared to make mistakes – let go of that fear factor. It might not work now, but that doesn't mean it won't work in the future. Mistakes are all part of the process – they may even lead to discovering new capabilities!

ADAPTING THE HYROX WORKOUTS

This is my take on it, but feel free to modify as required based on your movement ability, equipment access, and medical advice.

Wrist straps or hooks can be used, especially if an impairment causes grip to be restricted or nullified. Resistance bands weighted with kettlebells can be an effective way of balancing any upper-limb impairments.

KEY TIPS:

• Include unilateral exercises working one side of your body at a time, preventing you from “hiding” behind your stronger side – this can help address and minimise any imbalances that may be inevitable depending on your impairment
• Focus on antagonistic muscles if you are dominant in a particular area
• Stay on top of adequate sleep, nutrition and hydration, and include mobility work and stretching – recovery is key when managing limitations, particularly for injury prevention and longevity
• Surround yourself with people who “get it” – having an understanding community, in-person or online, that supports your wins – and your “off” days – can make all the difference

SETBACKS

Self-improvement is never a smooth journey – much like a HYROX race, there will be times when you have to go hard and there will be times when you feel like you have to pull back.

Remind yourself:

• Self-doubts are completely normal and it’s important to recognise them for what they are – thoughts, not facts. The body achieves what the mind believes…
• It can take a period of time to adjust to any changes and to find a new “normal”
• Keep perspective – taking a step back is an incredibly powerful way of turning down the volume of any unhelpful emotions. On the flipside, it’s great to turn up the volume of positive emotions, especially during a race!
• Amor fati – to not only accept, but to love your fate. Own it. Make it your superpower.

HYROX IS FOR EVERYONE

I steadfastly believe that every individual possesses the potential to adapt and compete in HYROX no matter what situation or ability – and therein everyone has the potential to demonstrate what really matters. It can be an opportunity which extends beyond mere participation and provides a sense of belonging and human experience which often surpasses the pursuit of victory. Whether you're training around a chronic condition, rebuilding from injury, or redefining what you thought was possible, there is something gloriously beautiful about everyone moving around the same track, all in the same direction, no matter what stage you are at or what journey you are on. You vs You.

I am a great believer that you don’t always have to be able to see that finish line to be able to take the first step. While it may seem daunting, HYROX is highly adaptable, and that makes it the perfect training style for any adaptive athlete. Adaptive training is about possibility, not limitation, and the time has arrived to re-imagine what this can look like for everybody. You never know who you may be inspiring.