Cass Olholm

Cass Olholm Train With Cass Head Coach & Founder 🏋️‍♀️
The Ground Australia Co-Founder 🧡
Team LSKD 🖤

24 Hours. 24 Workouts. One Cause. 📍 Over 24 hours, my team and I (alongside 8 other Ground teams) completed 24 hero wor...
19/04/2026

24 Hours. 24 Workouts. One Cause.


📍

Over 24 hours, my team and I (alongside 8 other Ground teams) completed 24 hero workouts, one every hour. Solo efforts, partner workouts, a quad, and an “all in” to finish.

Along with 42 other gyms across Australia, we did this to raise funds for , supporting veterans, first responders, and their families 🤝

I’m so proud of my team. We showed up every hour, worked together, and gave each Hero WOD the respect and effort it deserved. You’re incredible ✨

As a community, The Ground has raised nearly $15k. If you’d like to support, the donation link is still active, and I’ve added it to my stories. Every contribution, big or small, goes directly to those who have sacrificed so much 🤍

Grateful to for kitting out our team 🫶

WE DID IT 🥹✨ We ripped in and walked away with another strong race!!⏱️ 1:04:45🏁 4th place (by only 2 seconds 🥲) 30-34🏆 1...
10/04/2026

WE DID IT 🥹✨ We ripped in and walked away with another strong race!!

⏱️ 1:04:45
🏁 4th place (by only 2 seconds 🥲) 30-34
🏆 12/273 overall

Our final race together (for now), and we couldn’t have asked for more from ourselves. Proud of us 🫶

Race fits: 🤎

Two races. One weekend. Let’s go 🚀Closing out this Hyrox chapter (for now). Proud of the work behind it, and ready to sh...
08/04/2026

Two races. One weekend. Let’s go 🚀

Closing out this Hyrox chapter (for now). Proud of the work behind it, and ready to shift gears and build towards what’s next for the rest of the year.

08/04/2026

Look, yapping can be part of the warm up, but in all seriousness, the pace coming out of that start tunnel is ON, and you want to be ready for it.

There’s a balance between leaving your warm up to the first 1km run of your Hyrox race, and fatiguing yourself from over-warming up before you even get to the start line.

Here’s exactly what to focus on to get ensure you’re race ready:

1. Run 🏃‍♀️ This is the both the first and the primary movement your body will perform on race day. Each race venue will have a slightly different warm up set up, so use whatever space is available: treadmills, a shuttle zone, or even heading outside.

2. Mobilise + activate 🔄 Mobility and activation work is non-negotiable. The energy in the warm up area can feel intense, so this is also where I shift into race mindset, staying calm, focused, and present.

3. Get the lungs + heart ready 🫁❤️‍🔥 Prep your breathing and heart rate for what’s about to come.

Save this warm up for race day ⬇️

5-6 minutes running, gradually increasing in speed
3 x 80m strides (race pace or slightly faster)
30 sec each side leg kicks
30 sec hamstring scoops
30 sec thoracic rotations
30 sec each side t-hip openers
30 sec calf pumps
30 sec each side single-leg glute bridges
60 sec RowErg or SkiErg (steady pace)
30 sec RowErg or SkErg (race pace)

Remember, you’re not trying to fatigue yourself, just prepare the body for what’s ahead. Go in warm. Go in calm. Go in ready.

The set you don’t want to miss 🤍🤎Dropping tonight 5pm AEST 🌞✨ DC: CASSLSKD (partner)
07/04/2026

The set you don’t want to miss 🤍🤎
Dropping tonight 5pm AEST 🌞✨ DC: CASSLSKD (partner)

03/04/2026

Final Hyrox conditioning session with crew done, and I feel like I’m sitting somewhere between “I’m ready” and “I’m about to find out” 🙈

6 days until Brisbane and it’ll be my first time doing a back-to-back race weekend with Doubles Pro on Friday and Mixed Doubles on Saturday. I don’t really know exactly how that’s going to feel yet, but I’m backing my training and will focus on recovering well between the two.

Right now it’s less about doing more, and more about doing things well. Prioritising sleep, fuelling properly, and staying on top of hydration, especially with how humid it’s been up here. .hydrate has pretty much been with me in every session lately 🤝💦

Now we pull things back slightly and let it all come together.

Also very excited to watch this crew and my community go out and put all their hard work into action next weekend. Getting to experience it as both a coach and an athlete never gets old.

Recent training diaries: doing it all, so I’m ready for it all. Event season is about to kick off, and somehow I’ve got ...
31/03/2026

Recent training diaries: doing it all, so I’m ready for it all.

Event season is about to kick off, and somehow I’ve got 9 lined up. Let’s cap that there before I add another 🙈

Starting with:
👯‍♀️ Brisbane Hyrox Doubles Pro: 10 days
⚡️ Brisbane Hyrox Mixed Doubles: 11 days
🤝 : 18 days
🔥 Brisbane 1.0: 40 days

Running + lifting + conditioning. Just quietly building across everything.

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Cairns City, QLD

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