Hyrox Training Roundup: My Week in Workouts (May 26 – June 1)

The week started with my legs feeling the volume from previous efforts, so I ironically scheduled a 15km run as a “rest day.” The real goal was to maintain a Zone 2 heart rate throughout, focusing on building that all-important aerobic base. This session was a great opportunity to reflect on the benefits of lower-intensity endurance work, the 80/20 running principle, and its impact on lactate threshold – all critical for Hyrox performance. Of course, no run is complete without a minor watch glitch story from lap 9!

Read the full breakdown and Zone 2 insights: [May 26 – My “Rest Day” 15km Run: The Power of Zone 2 for Hyrox]

Tuesday was a big one with four distinct training pieces layered throughout the morning:

• Workout 1 (Core Focus): Kicked off with an “Ab Killer” session – 3 rounds of 10 Toes to Bar and 30 Sit-ups, with strict 1:00 rests. Great for waking up the core.
• Workout 2 (Bodybuilding-Style Strength): This focused on quality movement and time under tension with Pull-ups, Half Turkish Get-ups, a Seal Row ladder, KB Rows superset with Hanging Leg Raises, and Cable Pulldowns.
• Workout 3 (Metcon – Hyrox Style): A tough 4-round WOD of 400m SkiErg and Devils Complex. I had to modify reps and weight on the Devils Complex to maintain intensity.
• Workout 4 (Tabata Finisher – CFBB WOD): Finished with a 10-minute Tabata (40s on/10s off) of Gladiator Deadlifts and Max Cal RowErg.

My Takeaway: A huge volume day that tested different energy systems and mental grit. The modifications during the metcon were key to getting the intended stimulus despite fatigue.

Read the full multi-part day breakdown: [May 27 – Epic Training Day: Strength, Metcon, Tabata & Hyrox Insights]

Feeling surprisingly recovered, I tackled another multi-part day. The focus was on smart training with an eye on a bigger session planned for the weekend.

• Workout 1 (Leg Strength Endurance): This involved Squats, Slant Board Goblet Pause Squats, Slant Board KB Clean Pistol Squats (focusing on balance), and challenging high-rep DB Bulgarians. The aim was time under tension and building that Hyrox sled push resilience.
• Workout 2 (Tabata Finisher – CFBB WOD): A quick and intense 10-minute Tabata (20s on/40s off this time) of Strict Pull-ups and Max Cals BikeERG.
• Workout 3 (10km Trail Run): An easy-paced run through East Gwillimbury trails to build more aerobic base and for a mental reset.

My Takeaway: A productive day of layering different stimuli without going into the red zone. The trail run was a great way to cap it off.

Read the full post: [May 28 – Hyrox Training: Leg Endurance, Tabata & Trail Miles]

These were full workdays, so structured gym training took a backseat. The focus shifted to active recovery, ensuring I was ready for the weekend and not digging too deep a hole after the previous intense days.

Being very short on time after a busy couple of workdays, I managed to squeeze in a quick but effective posterior chain and unilateral leg session. This day was more about the message: the importance of consistency over perfection when balancing training with a hectic life, and tips for easing back into the gym after a short break.

• Workout: Landmine Single Leg RDLs, Hip Thrusts, and Front Foot Elevated Landmine Reverse Lunges.

My Takeaway: Even short, focused workouts are valuable. The main win was getting it done and reinforcing good habits.

Read the full post on balancing fitness and life: [May 31 – Juggling Life & Fitness: Tips for Staying on Track (Plus a Quick Workout!)]

After a couple of lighter training days due to work, Jordan (fellow coach at CrossFit Birch Bender) and I were energized and ready for a tough one. We tackled a 1 hour and 22-minute Hyrox-style grinder designed to push our endurance well past typical race times.

• Workout Highlights: Included blocks of DB Incline Press/SkiErg, Burpees, EZ Bar Curls/RowErg, Pull-ups, Push-ups/Runs, Box Jumps, Preacher Curls/Echo Bike, a monster 100 KB Goblet Squat set, Ring Pushups/BikeERG, and a final 1km run.

My Takeaway: A fantastic session for building mental fortitude and race-specific endurance. Realized the bicep curls were too light, and the goblet squats were brutal! My running pace is still a key area for improvement to hit that sub-5:00/km goal for Hyrox.

Read the full workout breakdown: [June 1 – Hyrox Endurance Test: 1h22m Grinder with Jordan]