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Conroy Performance delivers industry-leading coaching dedicated to helping you get results. We’ve helped hundreds of clients over the years with performance-orientated goals. Personal training and online coaching with us ensures that you are provided with guidance, accountability and ongoing support. Whether it’s training for CrossFit, a functional fitness event, crushing your next Hyrox race, or helping you bounce back from injury, we’ll help you get there and beat the competition.


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SUCCESS STORIES
MEET JESS
"Dennis has been instrumental in my lower back recovery"
MEET DAL
"Dennis can tailor a programme regardless
of your fitness levels"
MEET MARIE
"Performance orientated training which took me to No.1 in my weight division"
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Excellent
Based on 41 reviews
Working with Dennis has been a game changer. My back pain is significantly reduced and the numbness / tingling in my leg is all but gone. I feel increasingly stronger every week, just amazing.
- Laura Lewis
Dennis is extremely knowledgeable and detailed, always taking the time to explain everything very clearly and always providing encouragement and motivation in a personable, calm way.
- Louise Hunt
Dennis is the real deal. I’ve been working with him for 6 months and feel fitter, stronger and more mobile than I have in about ten years. As a result, I’m enjoying my training more than ever.
- Michaeljon Alexander-Scott
His attention to detail is second to none. For too long I’ve spent hours in the gym and found myself hitting plateaus. After one session Dennis identified my areas of imbalance, and put a plan to get my body working to its full potential.
- James Duiguid
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![One from our fixed-length Hyrox programme 💦
This is a specific Hyrox conditioning piece from the start of the intensification block. From week five, there is an introduction of more running. Details below ⬇️
𝗣𝗥𝗘𝗣 [AMRAP 𝟲-𝟴 𝗺𝗶𝗻𝘀]
200m Run
12 Wall Ball
10 Burpee
20m Farmers Carry @ category weight
then,
𝗙𝗢𝗥 𝗧𝗜𝗠𝗘:
Buy in - 1k Row
into…
1000m Run
50 Walking Sandbag Lunges @ 𝘤𝘢𝘵𝘦𝘨𝘰𝘳𝘺 𝘸𝘦𝘪𝘨𝘩𝘵
800m Run
40 American KB Swings @ 24/16𝘬𝘨
600m Run
30 Wall ball @ 𝘤𝘢𝘵𝘦𝘨𝘰𝘳𝘺 𝘸𝘦𝘪𝘨𝘩𝘵
400m Run
20 Burpee Board Jumps
200m Run
10 20m Length Farmers Carry @ 𝘤𝘢𝘵𝘦𝘨𝘰𝘳𝘺 𝘸𝘦𝘪𝘨𝘩𝘵
into…
Buy out - 1k Row
📝 A total of 3k running. This is a specific piece that will be challenging. The aim should be to push the running pace as the distances decrease. For example 1k @ 4.30 and 800m @ 4.25/km. Break up the exercise into big sets. Keep the rowing at a moderate pace, but shoot for a faster finish. You’ll definitely see a high % of threshold on this one.
#conroyperformance #hyrox #workout #running #conditioning #endurance #training #fitness #bigsweat #trusttheprocess #leavenoregrets](https://scontent-iad3-1.cdninstagram.com/v/t51.75761-15/472517951_18481021381034875_7110422712330940091_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=101&ccb=1-7&_nc_sid=18de74&_nc_ohc=FhnwaXNEJ58Q7kNvgGwPoM5&_nc_oc=AdhZqpkXEfwjhMj58DyBEChdv4cfTcb3LAhHc_U_KyHzg_qqD23TD7zmHQDkn9VzBxU&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=A7PlsXdDua66YM5nQkftQOv&oh=00_AYAnKvgDQjEqFbf4FrDJkdyTiC5ooyKWA5fNCWqJn64r0w&oe=67B7F4FD)
![One from our fixed-length Hyrox programme 💦
This is a specific Hyrox conditioning piece from the start of the intensification block. From week five, there is an introduction of more running. Details below ⬇️
𝗣𝗥𝗘𝗣 [AMRAP 𝟲-𝟴 𝗺𝗶𝗻𝘀]
200m Run
12 Wall Ball
10 Burpee
20m Farmers Carry @ category weight
then,
𝗙𝗢𝗥 𝗧𝗜𝗠𝗘:
Buy in - 1k Row
into…
1000m Run
50 Walking Sandbag Lunges @ 𝘤𝘢𝘵𝘦𝘨𝘰𝘳𝘺 𝘸𝘦𝘪𝘨𝘩𝘵
800m Run
40 American KB Swings @ 24/16𝘬𝘨
600m Run
30 Wall ball @ 𝘤𝘢𝘵𝘦𝘨𝘰𝘳𝘺 𝘸𝘦𝘪𝘨𝘩𝘵
400m Run
20 Burpee Board Jumps
200m Run
10 20m Length Farmers Carry @ 𝘤𝘢𝘵𝘦𝘨𝘰𝘳𝘺 𝘸𝘦𝘪𝘨𝘩𝘵
into…
Buy out - 1k Row
📝 A total of 3k running. This is a specific piece that will be challenging. The aim should be to push the running pace as the distances decrease. For example 1k @ 4.30 and 800m @ 4.25/km. Break up the exercise into big sets. Keep the rowing at a moderate pace, but shoot for a faster finish. You’ll definitely see a high % of threshold on this one.
#conroyperformance #hyrox #workout #running #conditioning #endurance #training #fitness #bigsweat #trusttheprocess #leavenoregrets](https://scontent-iad3-1.cdninstagram.com/v/t51.75761-15/472517951_18481021381034875_7110422712330940091_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=101&ccb=1-7&_nc_sid=18de74&_nc_ohc=FhnwaXNEJ58Q7kNvgGwPoM5&_nc_oc=AdhZqpkXEfwjhMj58DyBEChdv4cfTcb3LAhHc_U_KyHzg_qqD23TD7zmHQDkn9VzBxU&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=A7PlsXdDua66YM5nQkftQOv&oh=00_AYAnKvgDQjEqFbf4FrDJkdyTiC5ooyKWA5fNCWqJn64r0w&oe=67B7F4FD)




![Give this ERG workout a try. If you are looking to blow away the cobwebs post-Christmas indulgence, then this EMOM is perfect 😊
This one has plenty of levels depending on your ability and is aimed at sustaining output for 40 minutes across all three Ergs.
𝗣𝗥𝗘𝗣 [𝟲-𝟴 𝗺𝗶𝗻𝘀]
3 mins Erg of choice + General Mobility
into…
2 rounds:
10 Ring Row
8 e/s Cossack Squat
20s Hollow Bar Hang
then,
𝗘𝗠𝗢𝗠𝟰𝟬
Min 1 - Ski
Min 2 - Bike
Min 3 - Row
Min 4 - Rest
𝗟𝗲𝘃𝗲𝗹/𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀 (𝗠/𝗙)
L1 - 15/12
L2 - 17/14
L3 - 19-20/16-17
🎯 Ideally, in this workout you need to hold the same amount of cals for the 10 rounds. Use a whiteboard to keep you accountable and ensure you don’t go out too hot.
⌚️I recommend getting the work done in a 55s window and then transitioning to the next erg. The rest will feel great after 3 consecutive trots in a row.
🫀Heart rate zones = lots of threshold.
𝗧𝗿𝘆 𝘁𝗼 𝗺𝗮𝗸𝗲 𝘀𝘂𝗿𝗲 𝘁𝗵𝗲 𝘄𝗵𝗲𝗲𝗹𝘀 𝗱𝗼𝗻’𝘁 𝗳𝗮𝗹𝗹 𝗼𝗳𝗳 𝘄𝗶𝘁𝗵 𝘁𝗵𝗶𝘀 𝗼𝗻𝗲!
#conroyperformance #crossfit #ergs #flushout #conditioning #endurance #training #fitness #bigsweat #digdeep #trusttheprocess](https://scontent-iad3-2.cdninstagram.com/v/t51.75761-15/471861569_18478260784034875_6946482854914086832_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=105&ccb=1-7&_nc_sid=18de74&_nc_ohc=FJ3rEEpcgSgQ7kNvgGr709u&_nc_oc=AdgYiaNk58iHxjh84Ul5NLsNmoQBn_19yb3nC4uvxqotxW1CxrLDIk3MAIJQF-bEYvw&_nc_zt=23&_nc_ht=scontent-iad3-2.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=A7PlsXdDua66YM5nQkftQOv&oh=00_AYD8heRCmHaSzt_b2SDzasctv_ZTgJPxKvBea7DaFHUt7Q&oe=67B7F2EE)
![Give this ERG workout a try. If you are looking to blow away the cobwebs post-Christmas indulgence, then this EMOM is perfect 😊
This one has plenty of levels depending on your ability and is aimed at sustaining output for 40 minutes across all three Ergs.
𝗣𝗥𝗘𝗣 [𝟲-𝟴 𝗺𝗶𝗻𝘀]
3 mins Erg of choice + General Mobility
into…
2 rounds:
10 Ring Row
8 e/s Cossack Squat
20s Hollow Bar Hang
then,
𝗘𝗠𝗢𝗠𝟰𝟬
Min 1 - Ski
Min 2 - Bike
Min 3 - Row
Min 4 - Rest
𝗟𝗲𝘃𝗲𝗹/𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀 (𝗠/𝗙)
L1 - 15/12
L2 - 17/14
L3 - 19-20/16-17
🎯 Ideally, in this workout you need to hold the same amount of cals for the 10 rounds. Use a whiteboard to keep you accountable and ensure you don’t go out too hot.
⌚️I recommend getting the work done in a 55s window and then transitioning to the next erg. The rest will feel great after 3 consecutive trots in a row.
🫀Heart rate zones = lots of threshold.
𝗧𝗿𝘆 𝘁𝗼 𝗺𝗮𝗸𝗲 𝘀𝘂𝗿𝗲 𝘁𝗵𝗲 𝘄𝗵𝗲𝗲𝗹𝘀 𝗱𝗼𝗻’𝘁 𝗳𝗮𝗹𝗹 𝗼𝗳𝗳 𝘄𝗶𝘁𝗵 𝘁𝗵𝗶𝘀 𝗼𝗻𝗲!
#conroyperformance #crossfit #ergs #flushout #conditioning #endurance #training #fitness #bigsweat #digdeep #trusttheprocess](https://scontent-iad3-2.cdninstagram.com/v/t51.75761-15/471861569_18478260784034875_6946482854914086832_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=105&ccb=1-7&_nc_sid=18de74&_nc_ohc=FJ3rEEpcgSgQ7kNvgGr709u&_nc_oc=AdgYiaNk58iHxjh84Ul5NLsNmoQBn_19yb3nC4uvxqotxW1CxrLDIk3MAIJQF-bEYvw&_nc_zt=23&_nc_ht=scontent-iad3-2.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=A7PlsXdDua66YM5nQkftQOv&oh=00_AYD8heRCmHaSzt_b2SDzasctv_ZTgJPxKvBea7DaFHUt7Q&oe=67B7F2EE)






![Always encourage a warm-up, however small!
This 10 minute warm-up is perfect to get you firing on all cylinders for your run.
All of the exercises can be done almost anywhere and below are some recommendation for 𝘀𝗲𝘁𝘀/𝗿𝗲𝗽𝘀/𝘁𝗶𝗺𝗲 ⬇️
𝗣𝗥𝗘𝗣 [4 𝘮𝘪𝘯𝘴]
2 Rounds
5 e/s Hip Flexion
5 e/s Hamstring Sweeps
5 e/s Hip External Rotation
10 Calf Raise
—
𝗣𝗥𝗜𝗠𝗘 [5-6 𝘮𝘪𝘯𝘴]
1-2 Rounds
3 e/s Lunge Matrix
5 e/s Hinge Hinge W/Knee Drive
10m Forward/Lateral Pogos
15s e/s Single Leg Hops
then,
2-3 x 200m Stride Outs
The above encapsulates raising the heart rate, increasing muscular temperature, lengthening, activating and potentiating. All of which will always produce superior running in comparison to running cold.
𝘈𝘴 𝘵𝘩𝘦 𝘴𝘢𝘺𝘪𝘯𝘨 𝘨𝘰𝘦𝘴, “𝘉𝘺 𝘧𝘢𝘪𝘭𝘪𝘯𝘨 𝘵𝘰 𝘱𝘳𝘦𝘱𝘢𝘳𝘦, 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘱𝘳𝘦𝘱𝘢𝘳𝘪𝘯𝘨 𝘵𝘰 𝘧𝘢𝘪𝘭”
#conroyperformance #run #running #warmup #training #fitness #injuryfree #performance #trainsmart #ownit](https://scontent-iad3-1.cdninstagram.com/v/t51.75761-15/469649256_18474956353034875_2573279793569574246_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=101&ccb=1-7&_nc_sid=18de74&_nc_ohc=fX3u9L9J36gQ7kNvgFbG2jc&_nc_oc=AdgNJ7J22-IGnUZ5GTCt-r3f_F6za_XzJWq6EG-DoZPYZe6cSeu92rToNal1DwaOchY&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=A7PlsXdDua66YM5nQkftQOv&oh=00_AYA8bbCkP2hOQAQSpXiJ6mfKerfuOSW8SWcrGYL5t8tvXA&oe=67B7E8FE)
![Always encourage a warm-up, however small!
This 10 minute warm-up is perfect to get you firing on all cylinders for your run.
All of the exercises can be done almost anywhere and below are some recommendation for 𝘀𝗲𝘁𝘀/𝗿𝗲𝗽𝘀/𝘁𝗶𝗺𝗲 ⬇️
𝗣𝗥𝗘𝗣 [4 𝘮𝘪𝘯𝘴]
2 Rounds
5 e/s Hip Flexion
5 e/s Hamstring Sweeps
5 e/s Hip External Rotation
10 Calf Raise
—
𝗣𝗥𝗜𝗠𝗘 [5-6 𝘮𝘪𝘯𝘴]
1-2 Rounds
3 e/s Lunge Matrix
5 e/s Hinge Hinge W/Knee Drive
10m Forward/Lateral Pogos
15s e/s Single Leg Hops
then,
2-3 x 200m Stride Outs
The above encapsulates raising the heart rate, increasing muscular temperature, lengthening, activating and potentiating. All of which will always produce superior running in comparison to running cold.
𝘈𝘴 𝘵𝘩𝘦 𝘴𝘢𝘺𝘪𝘯𝘨 𝘨𝘰𝘦𝘴, “𝘉𝘺 𝘧𝘢𝘪𝘭𝘪𝘯𝘨 𝘵𝘰 𝘱𝘳𝘦𝘱𝘢𝘳𝘦, 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘱𝘳𝘦𝘱𝘢𝘳𝘪𝘯𝘨 𝘵𝘰 𝘧𝘢𝘪𝘭”
#conroyperformance #run #running #warmup #training #fitness #injuryfree #performance #trainsmart #ownit](https://scontent-iad3-1.cdninstagram.com/v/t51.75761-15/469649256_18474956353034875_2573279793569574246_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=101&ccb=1-7&_nc_sid=18de74&_nc_ohc=fX3u9L9J36gQ7kNvgFbG2jc&_nc_oc=AdgNJ7J22-IGnUZ5GTCt-r3f_F6za_XzJWq6EG-DoZPYZe6cSeu92rToNal1DwaOchY&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=A7PlsXdDua66YM5nQkftQOv&oh=00_AYA8bbCkP2hOQAQSpXiJ6mfKerfuOSW8SWcrGYL5t8tvXA&oe=67B7E8FE)






![⚡️𝗛𝗬𝗥𝗢𝗫 𝗪𝗢𝗥𝗞𝗢𝗨𝗧 ⚡️
This is targeted for those taking on London next week. Session details ⬇️
Mobs/Prime + Stride Outs [10 𝘮𝘪𝘯𝘴]
2k Run @ race pace
80m Burpee Broad Jump
2k Run @ race pace
100m Walking Lunge @ category weight
2k Run @ race pace
1000m Row @ race pace
2k Run @ race pace
100 Wall Ball @ category weight
If time spin out the legs on a C2 Bike [5-10 𝘮𝘪𝘯𝘴]
This can be tackled in both individual and double formats.
🎯 Ideally, you want to hold onto your race pace, for example, 4.15/km, for as much of the workout as possible. For those that want to send it negative splits or a strong finish are options.
⌚️For some, the row could get uncomfortable. Adding 15-20s can make it a more realistic time frame.
🫀Heart rate zones = high percentage of zone 4/zone 5 for sure!
𝗗𝗼𝗻’𝘁 𝗹𝗲𝗮𝘃𝗲 𝗮𝗻𝘆 𝗿𝗲𝗴𝗿𝗲𝘁𝘀 𝗼𝗻 𝘁𝗵𝗲 𝗱𝗮𝘆 😅
#conroyperformance #hyrox #training #running #compromised #noregrets #sendit](https://scontent-iad3-1.cdninstagram.com/v/t51.75761-15/468033732_18471375055034875_8052823289103243414_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=107&ccb=1-7&_nc_sid=18de74&_nc_ohc=YpuVXNZ2o08Q7kNvgE_1Jgx&_nc_oc=Adg8rHvL0QfQAYabVVqwnSW1zIs_G3FZUm0MTNIgFs2ut7qgZUgIpE1bLjTseKzc9E4&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=A7PlsXdDua66YM5nQkftQOv&oh=00_AYCHeosm_w-wL_4bVguLIcARwYV3UlTN1i__seK0WyNV0g&oe=67B7FEBE)
![⚡️𝗛𝗬𝗥𝗢𝗫 𝗪𝗢𝗥𝗞𝗢𝗨𝗧 ⚡️
This is targeted for those taking on London next week. Session details ⬇️
Mobs/Prime + Stride Outs [10 𝘮𝘪𝘯𝘴]
2k Run @ race pace
80m Burpee Broad Jump
2k Run @ race pace
100m Walking Lunge @ category weight
2k Run @ race pace
1000m Row @ race pace
2k Run @ race pace
100 Wall Ball @ category weight
If time spin out the legs on a C2 Bike [5-10 𝘮𝘪𝘯𝘴]
This can be tackled in both individual and double formats.
🎯 Ideally, you want to hold onto your race pace, for example, 4.15/km, for as much of the workout as possible. For those that want to send it negative splits or a strong finish are options.
⌚️For some, the row could get uncomfortable. Adding 15-20s can make it a more realistic time frame.
🫀Heart rate zones = high percentage of zone 4/zone 5 for sure!
𝗗𝗼𝗻’𝘁 𝗹𝗲𝗮𝘃𝗲 𝗮𝗻𝘆 𝗿𝗲𝗴𝗿𝗲𝘁𝘀 𝗼𝗻 𝘁𝗵𝗲 𝗱𝗮𝘆 😅
#conroyperformance #hyrox #training #running #compromised #noregrets #sendit](https://scontent-iad3-1.cdninstagram.com/v/t51.75761-15/468033732_18471375055034875_8052823289103243414_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=107&ccb=1-7&_nc_sid=18de74&_nc_ohc=YpuVXNZ2o08Q7kNvgE_1Jgx&_nc_oc=Adg8rHvL0QfQAYabVVqwnSW1zIs_G3FZUm0MTNIgFs2ut7qgZUgIpE1bLjTseKzc9E4&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=A7PlsXdDua66YM5nQkftQOv&oh=00_AYCHeosm_w-wL_4bVguLIcARwYV3UlTN1i__seK0WyNV0g&oe=67B7FEBE)




















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