Seamus O'Hara

Category: Workouts

Daily Workouts

  • June 11 – Training the Ego: A Push/Core Workout & 5km Tempo Run

    June 11 – Training the Ego: A Push/Core Workout & 5km Tempo Run

    Today, Wednesday, June 11th, 2025, was one of those really satisfying training days where everything clicks. It involved two distinct sessions: a quick but intense push & core workout in the morning, followed by a strong 5km tempo run. Both workouts provided a great opportunity to practice a crucial, often overlooked aspect of training: checking your ego at the door to achieve the day’s specific goal.

    A Quick Note on Volume & Intensity

    As always, the training I describe is tailored to my current goals and experience. It’s shared to provide insight and ideas, not as a direct prescription for everyone. Please listen to your body, scale appropriately, and prioritize good form and recovery. Consistent, smart training is the key to long-term success!

    Workout 1: Quick Push & Core Session

    I was short on time for this session, so the goal was to keep the intensity high by maintaining strict 2:00 rest periods between supersets and focusing on tempo. This was my own programmed workout.

    The Workout Blueprint:

    • Superset 1 (3 sets):
      • A: Push Press x 20 reps
      • B: Toes to Bar x 12 reps
      (Rest 2:00 between supersets)
    • Superset 2 (3 sets):
      • A: Bench Press x 20 reps
      • B: Weighted GHD Sit-ups x 20 reps
      (Rest 2:00 between supersets)
    • Superset 3 (3 sets):
      • A: Neutral Grip DB Incline Press x 20 reps
      • B: Cable Overhead Triceps Extension x 20 reps
      (Rest 2:00 between supersets)

    Movement Breakdown & Rationale:

    This session was designed for high-volume muscular endurance in the shoulders, chest, triceps, and core.

    Push Press & Toes to Bar: This pairing creates a potent push/core stimulus. The Push Press develops explosive overhead power, while the Toes to Bar challenges core and grip strength endurance.

    Bench Press & Weighted GHD Sit-ups: The bench press builds raw pressing strength, while the GHD Sit-ups provide a high-skill core challenge. Superseting these forces the core to stabilize under fatigue.

    Neutral Grip DB Incline Press & Cable Overhead Triceps Extension: This is a classic “push” finisher. The neutral grip incline press targets the upper chest and shoulders while potentially being friendlier on the shoulder joint, and the cable extensions isolate the triceps for a final pump and endurance test.

    My Experience & The Lesson of “Checking Your Ego”:

    This workout felt great, and I really hit the shoulders, chest, tris, and abs hard in a short timeframe. The key to making it effective was admitting that to achieve the day’s goal – hitting all sets of 20 reps unbroken and with good tempo – I needed to adjust the weight down. It’s always tough to make that call, to load the bar with less than you *could* lift for a few reps. But the stimulus I wanted was endurance and volume, not a one-rep max. By checking my ego and reducing the weight on the Bench Press (from 135 to 115 to 95 lbs), the Neutral Grip DB Incline Press (from 35s to 30s), and the GHD sit-ups (from 30lbs to 20lbs), I was able to successfully complete every set as intended. That was far more valuable for my Hyrox goals than struggling through fewer, heavier reps. It’s a crucial lesson: train for the stimulus you need, not just the numbers on the bar.

    Workout 2: 5km Tempo Run

    Later that morning, I headed out for a 5km tempo run. With a 5km PR attempt on the horizon in the coming weeks, the goal for this workout was very specific: run at a controlled “comfortably hard” pace, specifically sub-5:00/km, but *not* at an all-out threshold effort.

    My Experience & The Joy of Holding Back:

    This was one of those runs where everything just felt *good*. My goal was to lock into a sub-5:00/km pace and hold it. To my pleasant surprise, the main challenge wasn’t pushing to stay on pace, but actively having to slow myself down several times to avoid going too fast and turning it into a threshold workout! The first four kilometers were incredibly consistent (4:54, 4:55, 4:54, 4:52). This is a huge confidence booster, showing that my aerobic base and running economy are improving. Knowing I had to hold back means there’s another gear there when I need it for the PR attempt. I did indulge in a slight push in the final kilometer, clocking in at 4:42, which felt strong and controlled.

    Overall Reflections:

    Today was a great reminder that smart training isn’t always about going heavier or faster. In the strength session, it was about going lighter to achieve the right volume and tempo. In the run, it was about holding back to achieve the right stimulus. Both required discipline and a clear focus on the “why” behind the workout, which are key components of effective long-term training for Hyrox and any other fitness goal.

    Train Smart for Your Hyrox Goals

    Knowing when to push, when to adjust weight, and how to pace yourself are key skills for peak performance. As a certified Hyrox Performance Coach, I can help you build a training plan for the October Hyrox in Toronto that emphasizes smart, effective strategies. Let’s work together!

    Get in Touch

    When was the last time you had to “check your ego” in a workout? Share your story in the comments!

    Workout Summaries (June 11, 2025)

    Push & Core Strength Session:

    • Activity Name: Push & Core
    • Start Time: 07:11:41 (Local)
    • Duration: 43m 4s
    • Calories: 316 C
    • Avg HR: 113 bpm
    • Max HR: 151 bpm

    Detailed Strength Workout Log

    Superset Exercise Weight Reps Avg HR Max HR
    1.1Push Press75 lbs20106123
    1.1Toes to Bar12106123
    1.2Push Press75 lbs20114129
    1.2Toes to Bar12114129
    1.3Push Press75 lbs20121138
    1.3Toes to Bar12121138
    2.1Bench Press135 lbs20113135
    2.1Weighted GHD Sit-up30 lbs20113135
    2.2Bench Press115 lbs20119141
    2.2Weighted GHD Sit-up20 lbs20119141
    2.3Bench Press95 lbs20123144
    2.3Weighted GHD Sit-up20 lbs20123144
    3.1Neutral Grip DB Incline Press35 lbs/hand20116136
    3.1Cable Triceps Extension25 lbs20116136
    3.2Neutral Grip DB Incline Press30 lbs/hand20120139
    3.2Cable Triceps Extension25 lbs20120139
    3.3Neutral Grip DB Incline Press30 lbs/hand20123151
    3.3Cable Triceps Extension25 lbs20123151

    5km Tempo Run Summary

    • Activity Name: Tempo – 5km at 5:00/km
    • TOTAL TIME: 24:20
    • DISTANCE: 5.00 km
    • AVG PACE: 4:52 min/km
    • AVG HR: 168 bpm
    • MAX HR: 175 bpm
    • CALORIES: 452 C
    • TRAINING EFFECT: Threshold (Aerobic: 4.3)

    5km Tempo Run Lap Data

    Lap Time Avg Pace (min/km) Avg HR (bpm) Max HR (bpm)
    14:54.64:55161168
    24:55.74:56168172
    34:54.14:54170173
    44:52.94:53172174
    54:42.74:43173175
  • June 9th – Trail Running Safety: Navigating the Unexpected

    June 9th – Trail Running Safety: Navigating the Unexpected

    Today, June 9th, 2025, I set out for what I thought would be a straightforward 10-12km trail run. Life has been busy lately, limiting my training windows, so I was looking forward to hitting the trails. However, what started as a familiar route quickly turned into an unexpected lesson in trail running safety and preparedness. It was a good reminder that even on known trails, conditions can change, and vigilance is always key.

    A Quick Note on Trail Running Risks

    Trail running offers incredible benefits – connecting with nature, reduced impact on joints, building ankle strength, and adding variety to your routine. But it’s essential to remember it comes with unique challenges. Always prioritize safety, prepare for the unexpected, and listen to your instincts.

    Today’s Adventure: Lost, Found, and Lessons Learned

    The Plan vs. Reality

    My goal was a quick 10-12km, and I pretty much hit the mark, covering 12.96 km. My Garmin clocked the total time at 1 hour, 41 minutes, and 19 seconds. Heartrate averaged 142 bpm which was in the zone 2 range I was hoping for, although I hit this run purely by feel and didn’t check my watch much until the fun began a little later. Pace was around 6:30-6:50/km which is around normal for me on a comfortable zone 2 trail run, again, only until the fun began..

    Lost in Familiar Woods

    The real surprises began when I got lost. Multiple times. I had to backtrack my way out of the woods twice, adding significant time and some distance to my run. What was surprising was that I’m incredibly familiar with these trails, having run them countless times. Yet, not having been here since last year, the landscape looked completely different – season changes alone can transform a familiar path into an unrecognizable labyrinth.

    I learned a valuable lesson about stubbornness: I ended up about 10 minutes off trail because I decided to keep pushing forward, even as the trail narrowed and disappeared, until I couldn’t see it at all anymore for the trees. Sometimes, the best solution when a trail shrinks is to backtrack and find another path rather than forcing your way through.

    Essential Trail Running Safety Precautions

    My adventure today highlighted several critical safety precautions every trail runner should remember, no matter how familiar the trail seems:

    • Always Let Someone Know: Inform a friend or family member of your planned route, estimated duration, and when you expect to be back. This simple step can be a lifesaver.
    • Bring Charged Devices: Carry a fully charged phone for emergencies. Even if you don’t expect signal, it’s vital for GPS or emergency calls in a pinch.
    • Download Offline Maps: Mobile signal can be unreliable on trails. Always download offline maps of your route (e.g., Google Maps, Gaia GPS) to your device. This allows you to navigate even without a connection.
    • Backup Navigation: Consider bringing a backup device (like a small power bank for your phone) and/or a traditional compass and map. Technology can fail, but a compass won’t.
    • Carry Water, Even on Short Runs: While today’s run wasn’t meant to be long, getting lost quickly turned it into a longer effort. Always bring water, even on short runs, as anything can happen, and hydration is crucial for clear thinking.
    • Don’t Assume Familiarity: As I experienced, don’t assume a trail you know well will look the same even just one year later, or even after a season change. Trails can get overgrown, washed out, or simply appear different.
    • Know When to Backtrack: Don’t get too married to the idea of pushing forward as a trail shrinks or becomes indistinct. Sometimes the safest and best solution is to backtrack and find another, clearly marked path.

    Trail running is a fantastic activity for physical and mental well-being, but it’s important to respect the wild. Being prepared can turn a potential hazard into a memorable adventure with valuable lessons.

    Ready to Run Safely & Smartly?

    Whether you’re hitting the trails or training for Hyrox, understanding smart preparation is key. As a certified Hyrox Performance Coach, I can help you build a robust training plan that includes not just fitness, but also crucial safety and adaptability strategies.

    Schedule Your Coaching Consultation

    How do you prepare for your trail runs? What are your essential safety tips or lessons learned from unexpected adventures? Share in the comments!

    Workout Summary

    Metric Value
    Date Mon, June 9, 2025 at 12:57 P.M.
    Total Distance 12.96 km
    Total Duration 1:41:19
    Pace 7:50 min/km
    Elevation Gain 234.91 m
    Elevation Loss 233.49 m
    Average HR 142 bpm
    Max HR 164 bpm
    Calories 1113 C
    Steps 13832
    VO2 Max 51
  • Hyrox Weekly Roundup: June 2 – June 8 – Balance & Progress

    Hyrox Weekly Roundup: June 2 – June 8 – Balance & Progress

    This past week of training, from June 2nd to June 8th, 2025, was another dynamic period in my Hyrox build. It featured a mix of adapting to busy schedules, pushing intensity, and ensuring structured recovery. Here’s a detailed look at how the week unfolded, reinforcing the importance of consistency and intelligent adjustments as I progress towards Hyrox Toronto in October.

    A Quick Note on Volume & Intensity

    As always, the training I describe is tailored to my current goals and experience. It’s shared to provide insight and ideas, not as a direct prescription for everyone. Please listen to your body, scale appropriately, and prioritize good form and recovery. Consistent, smart training is the key to long-term success!

    The Week’s Training Log: Day by Day

    Monday, June 2nd: Making Time Count

    June 2nd Workout Featured Image

    The week kicked off with a typical Monday juggle. Life commitments meant a shorter window for a main session, but the focus was on making every minute count with a quality run. It’s a constant reminder that adaptability is key – fitting in what you can, even when the ideal scenario isn’t possible. This session highlighted the effectiveness of shorter, focused efforts when time is a luxury.

    Read the full breakdown: [June 2 – The Value of Short Runs When Life Gets Busy]

    Tuesday, June 3rd: Work & Open House

    June 3rd Workout Featured Image

    Tuesday was a non-training day, as I was busy with work commitments and hosting an open house at our gym. It’s a prime example of how life sometimes dictates the training schedule, and it’s important to prioritize other responsibilities without guilt, knowing that consistent effort over time is what truly matters.

    Wednesday, June 4th: Strength Blitz & Hot Run

    June 4th Workout Featured Image

    Wednesday brought a two-part day. It started with a quick, effective strength blitz, a component of a CrossFit WOD that packed a punch despite time constraints. Later, I tackled a demanding 17km Zone 2 run under significant midday heat. This run served as a potent reminder of the importance of hydration and pacing in challenging conditions, especially as Hyrox race day approaches and weather can be unpredictable.

    Read the full breakdown: [June 4 – Lessons from a Hot 17km Run & Strength Blitz]

    Thursday, June 5th & Friday, June 6th: Work Commitments

    June 5th and 6th Workout Featured Image

    Thursday and Friday were fully booked with work responsibilities, making it impossible to fit in a formal workout. These days highlighted the challenge of balancing intense training blocks with a demanding professional schedule. The priority shifted to active recovery and ensuring adequate rest to prepare for the crucial weekend session.

    Saturday, June 7th: Hyrox Strength Hybrid Monster

    June 7th Workout Featured Image

    Saturday was the main event of the week: a massive 1h 43m Hyrox Strength Hybrid workout. While programmed with rest periods, this session was designed to be a grueling test of physical and mental endurance, pushing beyond typical race duration. It included varied blocks of work, culminating in a challenging “For Time” finisher designed to simulate deep fatigue in a race scenario. This was a true grinder, building both resilience and specific Hyrox capacities.

    Read the full breakdown: [June 7 – A 1h 43m Hyrox Strength Hybrid Workout]

    Sunday, June 8th: Mount Albert Sports Day & Active Recovery

    June 8th Workout Featured Image

    Today, Sunday, June 8th, is dedicated to family time at the Mount Albert Sports Day with the kid. This is why I programmed such an intense workout for Saturday – to get the major effort in before a full day of non-training activities. Today is an active recovery day, ensuring the body continues to repair and adapt after the demanding week, especially Saturday’s monster session.

    This week demonstrated the multifaceted nature of Hyrox training – combining strength, endurance, adaptability, and strategic recovery. Each session, whether a quick sprint or a prolonged grind, plays a vital role in building a robust foundation for race day. The focus remains on consistent, smart progression and refining all the necessary capacities for a strong performance at Hyrox Toronto.

    Ready for Your Best Hyrox Yet?

    Understanding how to structure a training week with varied intensity, volume, and recovery is key to long-term progress and peak performance. As a certified Hyrox Performance Coach, I can help you build your own effective plan for the October Hyrox in Toronto. Let’s strategize your success!

    Get in Touch
  • June 7 – A 1h 43m Hyrox Strength Hybrid Workout

    June 7 – A 1h 43m Hyrox Strength Hybrid Workout

    Today, Saturday, June 7th, 2025, was the day to tackle a monster workout I had planned. While not a direct Hyrox simulation due to the longer, programmed rest periods, this session was designed as a long, grueling, preparatory workout. The goal was to test the physical and mental endurance required to not just complete, but compete in, a Hyrox race, by working for a duration that exceeds the race itself. The structure involved multiple distinct blocks of work, culminating in a brutal “For Time” finisher designed to challenge me when already deeply fatigued.

    A Quick Note on Volume & Intensity

    This workout is exceptionally high in volume and designed as a peak training session. It is not intended as a standard daily workout. Please do not attempt this without significant training experience. Always listen to your body, prioritize good form, ensure adequate recovery, and scale workouts appropriately to your current fitness level and goals. Consistent, smart training is the key to long-term success!

    This Hyrox Workout Blueprint: Strength Hybrid

    This session was broken into distinct blocks, each separated by a 2:00 rest period, leading into a continuous “For Time” finisher. I used the Roxfit app to program this workout on my Garmin Fenix 7 ahead of time, which is a great way to track complex, multi-part sessions like this. It allows me to run the workout on my watch and simply hit the lap button each time I finish a movement to seamlessly transition to the next, while accurately logging my times.

    The Workout:

    • Block 1 (3 Rounds):
      • 20 Barbell Back Squats @ 135 lbs
      • 500m Run
      (2:00 Rest after each round)
    • Block 2:
      • 1000m SkiErg
      (2:00 Rest after)
    • Block 3 (3 Rounds):
      • 40 Sandbag Lunges @ 50 lbs
      • 500m Row
      (2:00 Rest after each round)
    • Block 4:
      • 2km Echo Bike
      (2:00 Rest after)
    • Block 5 (3 Rounds):
      • 15 Dual DB Deadlift Jumps @ 50 lbs
      • 1km BikeERG
      (2:00 Rest after each round)
    • Block 6:
      • 1km Run
      (2:00 Rest after)
    • Block 7 (For Time Finisher):
      • 200m Farmers Carry @ ORG (Orange Kettlebells – 61.6 lbs per hand)
      • 200m Walking Lunges
      • 100 Wall Balls @ 20 lbs
      • 50 Burpee Broad Jumps
      • 200m Run
      • 200m Farmers Carry @ ORG (Orange Kettlebells – 61.6 lbs per hand)

    Movement Breakdown & Rationale:

    Let’s break down the purpose of these blocks in a Hyrox context:

    Barbell Back Squat & Run: Builds foundational leg strength and endurance and immediately tests your ability to run with pre-fatigued legs.

    SkiErg: A full-body power and endurance test, a key station in Hyrox that taxes the entire system.

    Sandbag Lunges & Row: Unilateral leg work with an awkward object (the sandbag) is highly functional. Pairing it with the rower adds another full-body cardio stimulus.

    Echo Bike: A notoriously difficult machine that builds serious power and grit. A pure test of your “engine.”

    Dual DB Deadlift Jumps & BikeERG: Develops explosive hip power and posterior chain endurance, paired with a more sustainable cardio effort on the BikeERG.

    The Finisher (Block 7): This is a classic Hyrox-style chipper designed to be completed when you are already exhausted. It combines almost all the key elements: a heavy carry to tax the grip and core, high-volume leg work with lunges and wall balls, a full-body power endurance test with burpee broad jumps, and more running and carrying under extreme fatigue.

    My Experience & Key Takeaways: The Gauntlet Completed!

    This workout was every bit as challenging as it looked on paper. The total time from start to finish was 1 hour, 43 minutes, and 26 seconds. This was a true test of pacing and just refusing to quit.

    The first six blocks were about managing effort to save something for the finisher. The final “For Time” block, which started after the 1km run, was where the real test began. I managed to complete the first 200m Farmer’s Carry with the 61.6 lb kettlebells unbroken for the first 150m before having to take a quick break, which was a good start. The 200m of walking lunges clocked in at 214 total lunges, a huge volume that really taxed the legs. By the time I got to the Wall Balls, I was pretty well thrashed, and my pace on those was definitely slower than I would have liked, but it was about survival at that point.

    Around 30 reps into the 50 Burpee Broad Jumps, my left knee “blew up” pretty bad, becoming quite painful, which forced me to slow down and be much more deliberate with my movement to get through them. The final 200m Farmer’s Carry was a battle of will against a fried grip; the 200m was broken up into short 50m chunks, taking about 7-10 seconds of rest between each. It’s a great data point for where my grip endurance is deep into a workout.

    Scaled Version for This Hyrox Workout:

    This workout is extremely high in volume. To scale it effectively, you could:

    • Option A: Reduce the Full Workout:
      • Perform only 1-2 rounds of the multi-round blocks.
      • Cut all distances (Ski, Row, Bike, Run) in half.
      • In the final “For Time” block, cut all distances and reps in half (e.g., 100m carries, 100m lunges, 50 wall balls, 25 burpee broad jumps).
    • Option B: Perform a Section Only:
      • Choose just one or two of the main blocks (e.g., Block 1 and Block 2) as your workout for the day.
      • Tackle the “For Time” finisher (Block 7) as a standalone workout on another day, but perhaps with reduced reps/distance as well.

    Always use appropriate weights for your fitness level. The goal of a session like this is to sustain effort over time, not to fail due to excessive loading.

    Simulating Race Day for Hyrox Success

    Long preparatory workouts are a key part of building the capacity for the grueling nature of Hyrox. As a certified Hyrox Performance Coach, I can help you build the capacity to handle these efforts and peak for the October Hyrox in Toronto. Let’s build a plan that prepares you for the grind!

    Get in Touch

    What does your longest preparatory workout look like? Share your thoughts on this monster session in the comments!

    Workout Summary (June 7, 2025)

    • Workout Name: HYROX STRENGTH HYBRID WORKOUT
    • TOTAL TIME: 1:43:26
    • Date: Sat, Jun 7, 2025
    • Focus: Full Body Endurance, Hyrox Preparation
    • Calories: 1253 C
    • Avg HR: 153 bpm
    • Max HR: 177 bpm
    • Training Effect: VO2 Max (Aerobic: 4.6, Anaerobic: 2.1)

    Detailed Workout Log

    # TYPE TIME HR
    120 Barbell Back Squat00:57108
    2500m Run02:24117
    3120s Rest02:00147
    420 Barbell Back Squat01:04126
    5500m Run02:27161
    6120s Rest02:00153
    720 Barbell Back Squat01:11140
    8500m Run02:17165
    9120s Rest02:00147
    101km Ski Erg04:17153
    11120s Rest02:00139
    1240 Sandbag Lunges02:50159
    13500m Row Erg01:32164
    14120s Rest02:00154
    1540 Sandbag Lunges02:04156
    16500m Row Erg01:48167
    17120s Rest02:00153
    1840 Sandbag Lunges01:57153
    19500m Row Erg01:50167
    20120s Rest02:00154
    212km Echo Bike03:15163
    22120s Rest02:00161
    2320 DB Deadlift Jumps01:17156
    241km Bike Erg01:52162
    25120s Rest02:00150
    2620 DB Deadlift Jumps01:10152
    271km Bike Erg01:53166
    28120s Rest02:00146
    2920 DB Deadlift Jumps01:10150
    301km Bike Erg01:59161
    31120s Rest02:00147
    321km Run03:59147
    33200m KB Farmers Carry03:35149
    34200m Walking Lunges08:19157
    35100 Wall Balls09:34155
    3650 Burpee Broad Jump10:45156
    37200m Run02:04150
    38200m KB Farmers Carry02:14161
  • June 4 – Lessons from a Hot 17km Run & Strength Blitz

    June 4 – Lessons from a Hot 17km Run & Strength Blitz

    On Wednesday, June 4th, 2025, I tackled a day of two distinct training efforts, each shaped by different constraints and conditions. It started with a very short but effective strength session, a component of the CrossFit Birch Bender WOD, which I managed to squeeze in despite being tight on time. Later, I tackled a long 17km run in some serious midday heat, which served as a potent reminder about preparation and respecting the elements.

    A Quick Note on Volume & Intensity

    As always, the training I describe is tailored to my current goals and experience. It’s shared to provide insight and ideas, not as a direct prescription for everyone. Please listen to your body, scale appropriately, and prioritize good form and recovery. Consistent, smart training is the key to long-term success!

    Workout 1: Quick Strength Blitz (CFBB WOD Component)

    Being short on time, this WOD segment from CrossFit Birch Bender was perfect for getting in some quality strength and stability work efficiently.

    The Workout Blueprint:

    Movement Breakdown & Rationale:

    Chin-ups (AMRAP 5 min): A fantastic upper body pulling exercise targeting the lats and biceps. An AMRAP format pushes muscular endurance and mental toughness.
    Why this approach: To maximize pulling volume and intensity in a short, fixed timeframe, crucial for building Hyrox upper body strength.

    Plank Hold (AMRAP 4 min): A core stability classic, engaging the entire trunk.
    Why this approach: To build isometric core strength and endurance, vital for maintaining posture and power transfer in all Hyrox movements, from running to lifting.

    Wall Sit (AMRAP 4 min): An isometric hold primarily targeting the quadriceps and building mental grit.
    Why this approach: Excellent for developing leg endurance under static load, which has direct carryover to the demands of a Hyrox sled push or maintaining strong leg positions in other stations.

    My Experience (Strength Session):

    This was short and sharp. For the 5-minute Chin-up AMRAP, I managed to hit 56 reps, which felt like a solid effort for the timeframe. The 4-minute Plank and 4-minute Wall Sit were both done unbroken. While these weren’t long sessions, the AMRAP format for the holds definitely tested mental focus and local muscular endurance. It’s a great example of how you can still get effective work in even when you only have 20-25 minutes.

    Scaled Options for Strength Blitz:

    • Chin-ups: Banded Chin-ups, Jumping Chin-ups, Ring Rows, or Bodyweight Rows. Accumulate as many good quality reps as possible.
    • Plank Hold: Hold for shorter durations with brief rests if needed (e.g., 30s on / 10s off), or perform from the knees.
    • Wall Sit: Hold for shorter durations, or slightly reduce the knee angle if needed.

    Workout 2: The Hot & Humid 17km Zone 2 Endurance Run

    Later in the day, I tackled a long run. The weather was a major factor – a scorching 30°C (feeling hotter in the midday sun!). My plan was to aim for a Zone 2 effort, focusing on keeping my heart rate below 160 bpm. This run turned into a significant lesson in heat management and hydration.

    The Crucial Role of Hydration & Electrolytes in the Heat

    Before diving into my run experience, I can’t stress this enough: exercising in extreme heat requires extreme caution, especially regarding hydration. Water alone often isn’t enough for rehydration during long, sweaty efforts because we lose vital electrolytes through sweat.

    Why Electrolytes Matter:

    • Sodium: Crucial for maintaining fluid balance, nerve function, and muscle contraction. Significant sodium loss is common in sweat.
    • Potassium: Works with sodium for fluid balance, nerve signals, and muscle contractions.
    • Magnesium: Involved in hundreds of bodily processes, including muscle and nerve function, energy production, and blood pressure regulation.

    Losing these without adequate replacement can lead to cramping, fatigue, dizziness, and in severe cases, more serious conditions like hyponatremia (low sodium levels from overhydrating with plain water).

    Getting the Balance Right: For effective rehydration and sustained performance, especially during efforts over an hour or in hot conditions, you need a proper balance of these electrolytes, not just water. The ideal ratio can vary, but many effective sports drinks and electrolyte supplements aim for a higher sodium content relative to potassium and magnesium, as sodium is typically lost in the greatest amounts.

    Off-the-Shelf Electrolyte Options (Look for these features):

    • Products specifically designed as “electrolyte” or “hydration” mixes (powders, tablets).
    • Check the nutritional panel for sodium, potassium, and magnesium content. A good starting point for a serving might be 200-500mg+ of sodium, with proportionally smaller amounts of potassium and magnesium.
    • Some reputable brands often seen in Canada include LMNT (known for high sodium), Nuun, Skratch Labs, and even some traditional sports drinks like Gatorade Endurance formula (which has more electrolytes than regular Gatorade). Always check the labels for the specific electrolyte profile.
    • Consider options with some carbohydrates for efforts over 60-90 minutes to help fuel your work.

    My Key Advice: Experiment during training to find what works for your body. Never try a new hydration strategy on race day! And again, always carry more fluids (with electrolytes) than you think you’ll need in the heat.

    The “Burn the Ships” Strategy for Long Runs

    For this 17km run, I employed a mental tactic I call “burning the ships.” Knowing I wanted a significant distance, I ran my usual 10km route. Then, when I was a few kilometers from home (around the 7-8km mark of the *outward* leg, effectively committing me to a longer return), I “turned around” in my mind and decided to extend the run by heading further out before finally looping back. This mental commitment forces you to complete the longer distance as there’s no easy shortcut home.

    My Experience (17km Run):

    This was a battle. The 30°C heat was intense from the start. I consciously tried to keep my heart rate below my target of 160 bpm, which, given the conditions, meant I had to incorporate several walking breaks, especially on any inclines or when I saw my HR spiking. The “burn the ships” strategy ensured I got the distance, but it also meant I was out there exposed to the heat for just over 2 hours.

    Around the 15km mark, things got really tough as I ran out of water. This was a critical error on my part and significantly impacted the rest of the run. Those last couple of kilometers were a real mental and physical grind. It underscores that even with a Zone 2 *intention*, external factors like intense heat and insufficient hydration can dramatically elevate physiological stress and perceived effort.

    Scaled Options for Long Runs (especially in heat):

    • Shorter Distance & Time: Significantly reduce the planned duration and distance.
    • Run/Walk Strategy: Intentionally incorporate walking breaks from the start, especially on hills.
    • Coolest Time of Day: Opt for early morning or late evening.
    • Hyper-Hydration: Ensure you are well-hydrated *before* starting and carry ample fluids with electrolytes.
    • Loop-Based Route: Run shorter loops near home or a reliable water source.

    Overall Reflections:

    This day was a good lesson in adaptability and respecting conditions. The short, sharp strength session felt productive for the limited time available. The run, while a successful endurance effort in terms of distance and time-on-feet, was a potent reminder of the challenges of heat and the absolute necessity of proper hydration and electrolyte intake. Both sessions, in their own way, contribute to building the all-around resilience needed for Hyrox.

    Training Smart for Hyrox in All Conditions

    Preparing for the October Hyrox in Toronto means being ready for anything – including challenging conditions and adapting your plan. As a certified Hyrox Performance Coach, I can help you develop strategies for smart training, proper fueling, hydration, and pacing. Let’s get you prepared!

    Get in Touch

    How do you adjust your training for extreme weather? What are your go-to strategies for long efforts and hydration? Share in the comments!

    Workout Summaries (June 4, 2025)

    Strength Session (CFBB WOD Component):

    • Focus: Upper Body Pulling Endurance, Core Stability
    • Structure:
      • 5 min AMRAP Chin-ups (Result: 56 reps)
      • 2 min Rest
      • 4 min AMRAP Plank (Result: Unbroken)
      • 2 min Rest
      • 4 min AMRAP Wall Sit (Result: Unbroken)
    • Start Time: 07:00:24 (Local)
    • Duration: 23m 18s (approx. including rests)
    • Avg HR: 95 bpm
    • Max HR: 132 bpm
    • Calories: 125 C

    Long Run (Zone 2 Focus in Heat):

    • Activity Name: 17km Zone 2 Road
    • TOTAL TIME: 2:02:32 (Duration from Garmin)
    • MOVING TIME: 2:01:51 (From Garmin)
    • DISTANCE: 17.09 km
    • AVG PACE (Overall): ~7:11 min/km
    • AVG HR: 154 bpm
    • MAX HR: 175 bpm
    • CALORIES: 1448 C
    • AVG POWER: 284 W
    • VO2 MAX: 51
    • TRAINING EFFECT: Tempo (Aerobic: 3.5)
    • NOTES: 30°C+ heat, goal HR <160bpm (required walking), ran out of water at ~15km. Fastest 1km split during run: 5:54.
  • June 2 – The Value of Short Runs When Life Gets Busy

    June 2 – The Value of Short Runs When Life Gets Busy

    Today, Monday, June 2nd, 2025, was one of those days where the best-laid plans hit the reality of a packed schedule. I was shorter on time than I would have liked for a main session but really wanted to get a good run in. The original hope was to hit a more substantial strength workout in the afternoon, but unfortunately, work commitments completely took over, and that second session just wasn’t feasible. It’s a perfect example of the daily juggle we all face trying to balance fitness with work and life, and a good reminder that adapting our training to make the most of the time we have is a key skill for long-term consistency.

    A Quick Note on Volume & Intensity

    As always, the training I describe is tailored to my current goals and experience. It’s shared to provide insight and ideas, not as a direct prescription for everyone. Please listen to your body, scale appropriately, and prioritize good form and recovery. Consistent, smart training is the key to long-term success!

    Making Time Count: Adapting When Life Gets Busy

    Life inevitably throws curveballs at our best-laid training plans. Work, family, and unexpected events can make dedicating multiple hours to a workout seem impossible. It’s tempting to adopt an “all or nothing” mindset and skip training altogether if the “perfect” session isn’t achievable. However, for long-term progress, especially when preparing for demanding events like Hyrox or pursuing overall health, learning to adapt and make the most of the time you *do* have is a crucial skill.

    When time is short, or plans change, the goal isn’t just to do ‘something’ for the sake of it, but to perform a focused, quality session that still contributes to your goals. This might mean a shorter workout than originally planned, or one with adjusted intensity or volume, but one that maintains purpose. A strategically planned session, even if not your “A” workout for the day, can still provide a valuable training stimulus, help maintain routine, offer mental clarity, and keep your momentum strong. It’s about being smart and intentional with your available time, ensuring that even on the busiest days, you’re taking a deliberate step forward towards your Hyrox ambitions or general fitness targets.

    Today’s Trail Run: The Details & Intentions

    Given that my afternoon was unexpectedly filled with work, I made sure to get out for this trail run. The primary goal wasn’t to break records, but to get in a solid aerobic effort, enjoy some fresh air on the trails, and keep my heart rate primarily under 150 bpm. On trails with varied elevation, maintaining a specific heart rate zone sometimes means strategically walking the steeper pitches, which is perfectly fine and often a smart way to manage effort and stay within the intended training zone for aerobic development.

    The run ended up being **11.82 km**, completed in **1 hour, 20 minutes, and 55 seconds**. This came out to an average pace of around **6:51 min/km**. For me, this duration is a “shorter” long run, but a very valuable piece of aerobic work nonetheless.

    Why This Kind of Run Matters for Hyrox (and Life) – Especially Trail Runs!

    Even a run that’s primarily about “time on feet” at a controlled effort contributes significantly, and trail running offers some unique advantages:

    • Builds Aerobic Base: Runs like these are fundamental for cardiovascular fitness and efficiency, the foundation of Hyrox performance. Keeping the heart rate in a controlled zone, like aiming for under 150bpm for this run, specifically targets this.
    • Gentler on the Joints: Compared to road running, the softer, more varied surfaces of trails can be gentler on the knees and other joints, which is beneficial when managing overall training load, especially with higher running volumes.
    • Strengthens Ankles & Stabilizers: The uneven terrain of trails forces your ankles and smaller stabilizing muscles to work harder, improving proprioception and resilience against injuries – crucial for navigating Hyrox obstacles and varied race surfaces.
    • Reinforces Habit & Routine: Showing up, even when original plans change, keeps the fitness habit alive.
    • Mental Well-being & Connection to Nature: A trail run can be a fantastic stress reliever and mood booster. The fresh air and connection to nature offer mental benefits that go beyond the physical.
    • It All Adds Up: Consistent efforts, even if they aren’t always at peak intensity or maximum duration, accumulate over time to build significant endurance.

    My Experience & Reflections

    I went into this run knowing it was likely the only significant movement I’d get for the day due to work. While I was initially disappointed that my planned afternoon workout wasn’t going to happen, getting this ~80-minute trail run done felt like a solid win. It wasn’t about chasing paces, but more about sustained effort in nature and keeping my heart rate in that aerobic zone. The trails always offer a good mental reset. It’s a strong reminder that flexibility is key in training; sometimes you have to adapt to life’s demands and still find a way to get quality work in that aligns with your goals.

    Fitting Fitness Into a Busy Life

    Juggling training for an event like the October Hyrox in Toronto with work and life can be tough. As a certified Hyrox Performance Coach, I can help you create realistic and effective training plans that fit *your* schedule, ensuring you make consistent progress even when time is tight. Let’s find what works for you!

    Get in Touch

    How do you manage to squeeze in a workout on your busiest days? What are your go-to sessions when time is limited but you still want quality work? Share your tips in the comments!

    Trail Run Summary (June 2, 2025)

    • TOTAL DISTANCE: 11.82 km
    • TOTAL TIME: 1:20:55
    • AVG PACE: ~6:51 min/km
    • AVG HR: 140 bpm
    • MAX HR: 157 bpm
    • CALORIES: 973 C
    • AVG POWER: 272 W
    • AVG CADENCE: 155 spm
    • TOTAL ASCENT: 185 m
    • Focus: Sustained aerobic effort (HR aiming under 150bpm for most), time-efficient training given constraints, enjoying nature.

    Detailed Lap Data

    Lap Time Distance (km) Avg Pace (min/km) Avg HR (bpm) Max HR (bpm) Avg Power (W) Avg Cadence (spm) Ascent (m)
    16:56.11.006:5613214327515613
    26:52.81.006:5313614327415514
    36:49.71.006:5013814327415510
    46:49.01.006:4914014527415512
    56:51.01.006:5114114627415512
    66:49.01.006:4914214727615517
    76:51.11.006:5114314827715520
    86:51.31.006:5114314827515416
    96:53.81.006:5414414827315422
    106:53.11.006:5314415027315520
    116:52.61.006:5314615327415424
    125:25.50.826:321501572841565
  • Hyrox Training Roundup: My Week in Workouts (May 26 – June 1)

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

    This past week of training (May 26th – June 1st, 2025) was a real mix of managing accumulated fatigue, hitting some specific endurance goals, and layering different types of workouts as I continue my build towards Hyrox Toronto in October. Here’s a look back at how the week unfolded, complete with key takeaways and a reminder that consistency and smart adjustments are paramount.

    A Quick Note on Volume & Intensity

    As always, the training I describe is tailored to my current goals and experience. It’s shared to provide insight and ideas, not as a direct prescription for everyone. Please listen to your body, scale appropriately, and prioritize good form and recovery. Consistent, smart training is the key to long-term success!

    The Week’s Training Log: Day by Day

    Monday, May 26th: The “Rest Day” 15km Run

    May 26th Workout Featured Image

    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, May 27th: A Multi-Part Training Assault

    May 27th Workout Featured Image

    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]

    Wednesday, May 28th: Leg Endurance, Tabata & Trail Miles

    May 28th Workout Featured Image

    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]

    Thursday, May 29th & Friday, May 30th: Work & Active Recovery

    May 29th and 30th Featured Image

    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.

    Saturday, May 31st: The Work/Life/Fitness Juggle (Quick Session)

    May 31st Workout Featured Image

    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!)]

    Sunday, June 1st: The Long & Grueling Endurance Test

    June 1st Workout Featured Image

    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]

    Overall Weekly Reflections

    This week was a great example of periodizing effort. It started with a focus on aerobic base building, peaked with some very high-volume and intensity days mid-week, included necessary lighter/shorter days due to work, and finished with a massive endurance push. Listening to my body, making modifications (like in the May 27th metcon), and understanding the “why” behind each session were key themes. The focus remains squarely on building all the capacities needed for a strong performance at Hyrox Toronto.

    Ready for Your Best Hyrox Yet?

    Understanding how to structure a training week with varied intensity, volume, and recovery is key to long-term progress and peak performance. As a certified Hyrox Performance Coach, I can help you build your own effective plan for the October Hyrox in Toronto. Let’s strategize your success!

    Get in Touch

    How was your training week? What were your biggest wins or challenges? Share in the comments below!

  • June 1 – Hyrox Endurance Test: 1h22m Grinder

    June 1 – Hyrox Endurance Test: 1h22m Grinder

    After a couple of full workdays on Thursday and Friday that kept me out of the gym, and only a short session on Saturday, I was feeling energized and eager to hit a really hard, long workout today, Sunday, June 1st, 2025. My fellow coach at Crossfit Birch Bender, Jordan, was on the same page, so we intentionally set out for a grueling session, aiming to push our endurance boundaries and work for as long, or even longer, than a full Hyrox race. This type of extended workout is incredibly valuable for Hyrox preparation. When you get comfortable operating at this duration and intensity, a Hyrox race itself starts to feel like just another challenging, but manageable, day at the office. It builds immense mental fortitude and physical resilience.

    A Quick Note on Volume & Intensity

    Before we dive into the details, I want to share a quick thought: The volume and intensity described in some of my training logs, including today’s extended session, are specific to my current training cycle, experience, and personal goals of testing my limits and building fortitude for long, grinding events. This isn’t a blanket recommendation for everyone to follow verbatim. Always listen to your body, prioritize good form, ensure adequate recovery, and scale workouts appropriately to your current fitness level and goals. Consistent, smart training will always yield the best long-term results. Where applicable, I’ll offer some scaled options for the workouts I share.

    This Hyrox Workout Blueprint: Extended Endurance & Full Body Burn

    The workout was structured with multiple couplets and blocks, hitting various muscle groups and energy systems, with a significant emphasis on maintaining effort over a long period – a true test of will and conditioning for Hyrox.

    The Workout:

    • Block 1 (3 Rounds):
      • 20 DB Incline Press
      • 500m Ski Erg
    • Followed by: 20 Burpees
    • Block 2 (3 Rounds):
      • 20 EZ Bar Curls @ 35lbs
      • 600m Row Erg
    • Followed by: 20 Pull Ups
    • Block 3 (3 Rounds):
      • 20 Push Ups
      • 500m Run
    • Followed by: 40 Box Jumps @24”
    • Block 4 (3 Rounds):
      • 20 EZ Bar Preacher Curls @ 35lbs
      • 1km Echo Bike
    • Followed by: 100 KB Goblet Squats
    • Block 5 (3 Rounds):
      • 20 Ring Pushups
      • 1000m BikeERG
    • Followed by: 1km Run

    Movement Breakdown & Rationale:

    Let’s explore some of these pairings for Hyrox-style endurance:

    DB Incline Press & Ski Erg: This combines an upper chest and shoulder strength-endurance movement with a full-body, high-output cardio machine that heavily taxes the upper body and core. Great for building resilience for pushing movements after a lung burner, simulating the compromised strength work after a tough cardio effort common in Hyrox.

    Burpees: The classic full-body test of fitness and mental grit, used here to spike the heart rate and test work capacity between blocks.

    EZ Bar Curls / Preacher Curls & Ergs (Row Erg / Echo Bike): While direct arm work isn’t a primary Hyrox station, maintaining grip and arm strength/endurance is vital for obstacles like the Farmer’s Carry, Sled Pull, and Wall Balls. Pairing these with ergs keeps the overall intensity up and builds accessory muscle endurance while maintaining cardiovascular output.

    Pull Ups & Push Ups with Running: Fundamental bodyweight movements testing upper body pulling and pushing strength endurance, broken up by running to mimic Hyrox race flow and build capacity in core bodyweight movements under running fatigue.

    Box Jumps: A key plyometric exercise for developing explosive power in the legs and hips, crucial for improving running economy and dynamic movements in Hyrox like burpee broad jumps or clearing obstacles.

    100 KB Goblet Squats: A high-volume leg and core crusher, demanding mental toughness and muscular endurance. This really tests lower body endurance and mental fortitude deep into the workout, similar to facing a tough station like Wall Balls or Lunges when already very fatigued in Hyrox.

    Ring Pushups & BikeERG: Ring Pushups are a challenging variation that demands greater stability and control from the shoulders, chest, and core due to the instability of the rings. Paired with sustained BikeERG efforts, this creates a high-intensity finisher to build chest, shoulder, and core stability under fatigue and push the conditioning envelope.

    My Experience & Key Takeaways:

    This was a long one – 1 hour, 22 minutes, and 27 seconds to be exact – and the goal was to really push that endurance barrier with Jordan. We kept a steady pace throughout. Overall, the workout felt pretty well put together, though my personal takeaway is that we definitely went too light on all the bicep curls (both EZ bar @35lbs and preacher curls @35lbs). For the next similar session, those weights need to go up to get the desired stimulus.

    The 100 KB Goblet Squats were particularly tough, as expected. That’s a lot of reps to grind through when you’re already deep into a workout. It really tests your mental game as much as your legs and core. The 40 Box Jumps also added a good spike in intensity and leg fatigue before moving into the next block.

    My running pace continues to be a key focus area for Hyrox. Today’s session included several 500m run segments and a final 1km run. While one 500m piece hit a 4:56/km pace, the others were closer to 5:20/km, and the final 1km was at 5:35/km. My overall goal is to consistently and relatively easily run sub-5:00/km pace to be more competitive in Hyrox. So, there’s work to be done there for sustained speed over distance, especially when embedded within these demanding Hyrox simulation workouts.

    Scaled Version for This Endurance Workout:

    This is a high-volume, long-duration workout. Here’s a way to scale it while keeping the spirit:

    • Reduce Rounds: Instead of 3 rounds for each block, consider 1-2 rounds.
    • Reduce Reps/Distance:
      • DB Incline Press: 10-15 reps
      • Ski/Row Erg/BikeERG: 250-300m for Ski/Row, 500-750m for BikeERG/Echo Bike
      • Burpees: 10-15 reps
      • Curls: 10-15 reps (with appropriate weight)
      • Pull Ups: Assisted, or 5-10 reps (or Ring Rows)
      • Push Ups: 10-15 reps (from knees if needed)
      • Runs: 200-400m
      • Box Jumps: 15-25 reps (to an appropriate height)
      • KB Goblet Squats: 30-50 reps
      • Ring Pushups: Regular Push-ups (floor or incline), or Knee Push-ups, 10-15 reps
    • Reduce Overall Blocks: Pick 2-3 of the main blocks to focus on.
    • Lighter Weights: Use appropriate weights for all loaded movements.

    The key is to maintain a challenging but sustainable effort for a longer duration than you might typically train, to build that specific Hyrox endurance.

    Building That Hyrox Engine!

    Long sessions like these are tough but incredibly effective for preparing for the demands of a full Hyrox race. As a certified Hyrox Performance Coach, I can help you structure your training to build the endurance and strength you need for the October Hyrox in Toronto. Let’s get you race-ready!

    Get in Touch

    What are your go-to long and grueling workouts for building Hyrox-style endurance? Share your favorites in the comments!

    Workout Summary (June 1, 2025)

    • Workout Name: HYROX ENDURANCE GRINDER
    • TOTAL TIME: 1:22:27
    • CALORIES: 1093 C
    • AVG HR: 158 bpm
    • Date: Sun, Jun 1, 2025 at 01:27 p.m.
    • Focus: Full Body Endurance, Hyrox Simulation

    Detailed Workout Log

    # Exercise Time Pace Ski/Row (/500m) Pace Run (/1000m) Watts (Row/Bike Avg) HR
    120 DB Incline Press01:11121
    2500m Ski Erg01:581:58.0152
    320 DB Incline Press00:44156
    4500m Ski Erg02:072:07.0160
    520 DB Incline Press01:21162
    6500m Ski Erg02:052:05.0161
    720 Burpee01:59167
    820 Ez Bar Curls @35lbs01:00160
    9600m Row Erg02:111:49.2265154
    1020 Ez Bar Curls @35lbs01:18160
    11600m Row Erg02:131:50.8253161
    1220 Ez Bar Curls @35lbs01:46164
    13600m Row Erg02:131:50.8254162
    1420 Pull Up03:01167
    1520 Push Ups00:39159
    16500m Run02:4005:20170
    1720 Push Ups01:33159
    18500m Run02:4005:20166
    1920 Push Ups01:36159
    20500m Run02:2804:56167
    2140 Box Jumps @24”03:47170
    2220 Ez Bar Preacher Curl @35lbs01:26162
    231km Echo Bike01:39165
    2420 Ez Bar Preacher Curl @35lbs02:27158
    251km Echo Bike01:41159
    2620 Ez Bar Preacher Curl @35lbs01:51157
    271km Echo Bike01:41157
    28100 KB Goblet Squat10:11146
    2920 Ring Pushups03:13149
    301000m BikeERG02:02204149
    3120 Ring Pushups03:09150
    321000m BikeERG01:50232150
    3320 Ring Pushups02:57152
    341000m BikeERG01:58221159
    351km Run05:3505:35163
  • May 31 – Juggling Life & Fitness: Tips for Staying on Track

    May 31 – Juggling Life & Fitness: Tips for Staying on Track

    We all know the feeling – life gets incredibly busy, work demands pile up, and suddenly finding time for a dedicated, long workout session feels almost impossible. That was exactly my situation this past Saturday, May 31st, 2025. After being booked solid with work on Thursday and Friday, I was very short on time but knew I needed to get some movement in.

    This experience is a perfect reminder of a crucial aspect of long-term fitness: the exercise/work/life balance. It’s something I want to talk about today, alongside a quick workout I managed to squeeze in.

    A Quick Note on Volume & Intensity

    Before we dive into the details, I want to share a quick thought: The volume and intensity described in some of my training logs are specific to my current training cycle, experience, and personal goals. This isn’t a blanket recommendation for everyone to follow verbatim. Always listen to your body, prioritize good form, ensure adequate recovery, and scale workouts appropriately to your current fitness level and goals. Consistent, smart training will always yield the best long-term results. Where applicable, I’ll offer some scaled options for the workouts I share.

    The Reality of Exercise/Work/Life Balance

    Let’s be honest, not everyone can dedicate multiple hours every single day to exercise. Life happens – work commitments, family responsibilities, unexpected events. It’s easy to feel discouraged when you can’t stick to an “ideal” training schedule or when you see others seemingly living in the gym.

    The most important thing is not to strive for an unattainable perfection, but to aim for **consistency with what you *can* do.** If you only have 30 minutes, make those 30 minutes count. If you miss a day, or even two, don’t let it derail your entire week or make you feel like a failure. The key is to do the best you can, as consistently as you can over the long haul. Every little bit adds up and contributes to your overall health and Hyrox preparation.

    Getting Back on Track After a Short Break

    Sometimes, despite our best intentions, we might miss a few days of training. Getting back into the gym after even a short break can be mentally and physically tough, especially for those just starting out on their fitness journey. That first session back can feel daunting.

    My recommendation here is to **make the barrier to entry small.** Don’t try to jump back in where you left off with a high-intensity, high-volume workout. Instead, plan a very light and easy day for your first session back. The goal is simply to get moving again, to rebuild the habit, and to remind yourself how good it feels. This makes the task less daunting and helps you build momentum to gradually get back up to your normal training load.

    My Quick Session (May 31st)

    Given I was super short on time, I opted for a focused, quick session hitting some key posterior chain and unilateral leg movements.

    The Workout Blueprint:

    • Landmine Single Leg RDL:
      • 70 lbs x 20 reps per leg
      • 80 lbs x 20 reps per leg
      • 90 lbs x 20 reps per leg
    • Hip Thrust:
      • 90 lbs x 20 reps
      • 90 lbs x 20 reps
      • 90 lbs x 20 reps
    • Front Foot Elevated Landmine Reverse Lunge:
      • 90 lbs x 20 reps (left leg)
      • 90 lbs x 20 reps (right leg)
      • 90 lbs x 20 reps (left leg)
      • 90 lbs x 20 reps (right leg)
      • 90 lbs x 20 reps (left leg)
      • 90 lbs x 20 reps (right leg)

    Movement Breakdown & Rationale:

    Landmine Single Leg RDL: An excellent exercise for targeting the hamstrings and glutes unilaterally, while also challenging balance and core stability. The landmine setup can make it a bit more accessible than a dumbbell or barbell single leg RDL for some.
    Why I chose it: To get a strong posterior chain stimulus and work on single-leg stability efficiently.

    Hip Thrust: A primary movement for glute development and strength.
    Why I chose it: To directly target the glutes with a good volume of reps for muscular endurance.

    Front Foot Elevated Landmine Reverse Lunge: This variation increases the range of motion and can place more emphasis on the glute of the front leg, as well as the quad. The landmine provides a unique loading pattern.
    Why I chose it: To hit the legs unilaterally with a deep range of motion, promoting strength and stability.

    My Experience: This was all about getting in, working hard with quality movements, and getting out. Even a short, focused session like this is far better than doing nothing, especially when time is tight.

    Scaled Options:

    • Landmine Single Leg RDL: Bodyweight single leg RDL, or use lighter weight/dumbbells. Focus on balance and hinge mechanics.
    • Hip Thrust: Bodyweight glute bridges, or use lighter weight.
    • Front Foot Elevated Landmine Reverse Lunge: Regular reverse lunges (landmine or dumbbell), bodyweight reverse lunges, or split squats. Reduce reps or weight.

    Final Thoughts: Consistency Over Perfection

    Remember, the journey to fitness, whether for general health or a specific event like Hyrox, is a marathon, not a sprint. Some days you’ll have more time and energy than others. The key is to show up when you can, do what you can, and not let the perfect be the enemy of the good. Every workout, no matter how short, is a step forward.

    Fitting Hyrox Training Into Your Life

    Struggling to balance work, life, and your Hyrox ambitions? As a certified Hyrox Performance Coach, I can help you create efficient and effective training plans that fit your schedule and get you ready for the October Hyrox in Toronto. Let’s make it work!

    Get in Touch

    How do you manage to fit in training when life gets hectic? What are your go-to quick workouts? Share your tips in the comments!

    Workout Summary (May 31, 2025)

    • Workout Name: QUICK STRENGTH SESSION
    • Date: Sat, May 31, 2025
    • Focus: Posterior Chain & Unilateral Leg Strength
    • Notes: Short on time; focused on quality movements.
    • Exercises Performed:
      • Landmine Single Leg RDL: 3 sets of 20 reps/leg (70lbs, 80lbs, 90lbs)
      • Hip Thrust: 3 sets of 20 reps @ 90 lbs
      • Front Foot Elevated Landmine Reverse Lunge: 3 sets of 20 reps/leg @ 90 lbs
    • Note: Detailed timing, HR, Calories not logged for this quick session.
  • May 28 – Hyrox Training: Legs, Tabata & 10k Trail Run

    May 28 – Hyrox Training: Legs, Tabata & 10k Trail Run

    Wednesday, May 28th, 2025, was another session focused on building specific capacities with Hyrox in mind. The day was split into three main parts: a strength session focused on legs with some interesting squat variations and unilateral work, a classic Tabata metcon from the CrossFit Birch Bender WOD, and a 10km trail run to round things out.

    My legs actually weren’t complaining too much today; I felt nicely recovered from last week’s hard training and was ready to hit the gym. That said, I decided to keep the overall intensity a bit reduced again, with the plan to hit a big session on Sunday after a few days of work coming up. So, while I felt good, it was still a day for smart training rather than an all-out assault.

    A Quick Note on Volume & Intensity

    Before we dive into the details, I want to share a quick thought: The volume and intensity described in some of my training logs are specific to my current training cycle, experience, and personal goals of testing my limits and building fortitude for long, grinding events. This isn’t a blanket recommendation for everyone to follow verbatim. Always listen to your body, prioritize good form, ensure adequate recovery, and scale workouts appropriately to your current fitness level and goals. Consistent, smart training will always yield the best long-term results. Where applicable, I’ll offer some scaled options for the workouts I share.

    Workout 1: Leg Strength Focus – Endurance & Time Under Tension

    This part of the session was designed to build leg endurance through lots of time under tension, working through a variety of squat patterns and unilateral movements. Building this kind of muscular endurance is crucial when dealing with challenges like the sled push in Hyrox, which keeps your quads under tension for a significant duration.

    The Workout Blueprint:

    • Squat:
      • 135 lbs x 20 reps
      • 135 lbs x 20 reps
      • 135 lbs x 20 reps
    • Slant Board Goblet Pause Squat:
      • 35 lbs x 20 reps
      • 52 lbs x 20 reps
      • 52 lbs x 20 reps
    • Slant Board KB Clean Pistol Squat (alternating legs):
      • 26 lbs x 10 reps (per leg)
      • 17 lbs x 10 reps (per leg)
      • 17 lbs x 10 reps (per leg)
    • DB Bulgarians:
      • 30 lbs dumbbells x 20 reps (right leg)
      • Rest 1:00
      • 30 lbs dumbbells x 20 reps (left leg)
      • Rest 1:00
      • 30 lbs dumbbells x 20 reps (right leg)
      • Rest 1:00
      • 30 lbs dumbbells x 20 reps (left leg)
      • Rest 1:00
      • 30 lbs dumbbells x 20 reps (right leg)
      • Rest 1:00
      • 30 lbs dumbbells x 20 reps (left leg)
      • Rest 1:00

    Movement Breakdown & Rationale:

    Squats: The foundation for lower body strength, targeting quads, glutes, and hamstrings. High reps at a moderate weight build muscular endurance, critical for sustained efforts like the Hyrox sled push.
    Why I chose them: To build a solid base of leg strength and work capacity with a significant volume of repetitions, focusing on time under tension.

    Slant Board Goblet Pause Squat: Using a slant board can reduce the demand on ankle dorsiflexion in the lower ranges of the squat, allowing for a deeper position and often more quad emphasis. It can also be a bit gentler on the knees for some individuals. The goblet hold engages the core, and the pause at the bottom eliminates momentum and builds strength out of the hole.
    Why I chose them: To target the quads more specifically, work on depth, and build isometric strength in the bottom position.

    Slant Board KB Clean Pistol Squat: This is a challenging unilateral movement. The slant board can make it easier to get out of the hole in a pistol squat and can be gentler on the knees. It’s not a replacement for a full pistol squat but serves as a good progression when working towards weighted pistols or aiming for higher reps with load. The kettlebell clean aspect adds a coordination and balance component, rather than focusing on explosive power with the lighter weights used.
    Why I chose them: I opted for the slant board for this movement because I wanted to hit a higher rep range than normal while still working loaded pistols, focusing on balance and single-leg stability.

    DB Bulgarians (Split Squats): An excellent unilateral exercise for targeting quads, glutes, and hamstrings independently, while also improving balance and hip stability. Doing 20 reps in a row, one leg at a time, with a total load of 60lbs (30lbs per hand) is very challenging. The 1:00 rest also kept recovery relatively low, which increased the intensity.
    Why I chose them: These were the hardest part of this strength workout but are one of my favorite exercises for building robust single-leg strength and endurance.

    Scaled Options for Leg Strength:

    • Squats: Bodyweight squats, goblet squats with lighter weight, reduce reps/sets.
    • Slant Board Goblet Pause Squat: Regular goblet pause squats, or slant board squats without the pause/lighter weight.
    • Slant Board KB Clean Pistol Squat: Scale to assisted pistol squats (e.g., holding onto a rig, using bands), pistol squats to a box (limited range of motion), or DB Bulgarians can also serve as a progression towards pistols.
    • DB Bulgarians: Bodyweight Bulgarian split squats, or use lighter dumbbells/reduce reps.

    Workout 2: Metcon – Tabata Finisher (CrossFit Birch Bender WOD)

    To cap off the strength work, I jumped into a quick but intense Tabata interval session, which was part of the CrossFit Birch Bender WOD for the day. Interestingly, this was the inverse of the Tabata structure from a workout earlier in the week (20s work / 40s rest vs. 40s work / 20s rest).

    Tabata Structure:

    • 10 Minutes Total (5 Rounds):

    Movement Rationale & My Experience:

    Max Reps Strict Pull-ups (Tabata): A classic test of upper body pulling strength and endurance. The strict nature emphasizes true strength over kipping momentum.
    My experience with this movement: Performing these in short, intense 20-second bursts with limited recovery is a great way to build pulling capacity and grip endurance. My reps per round were: 11, 10, 10, 8, 10.

    Max Cals BikeERG (Tabata): A full-out sprint for calories on the BikeERG.
    My experience with this movement: This is all about pushing for maximal cardiovascular output and anaerobic power in short windows. My calories per round were: 14, 14, 12, 12, 13.

    This Tabata was a tough 10 minutes! The longer 40-second rest period (compared to a traditional 20s on / 10s off Tabata) allowed for a slightly better recovery between efforts, but the max effort nature of each 20-second window still made it very challenging.

    Scaled Options for Tabata:

    • Strict Pull-ups: Banded Pull-ups, Jumping Pull-ups, Ring Rows, or Bodyweight Rows. Aim for max quality reps in the 20 seconds.
    • BikeERG Cals: Use any cardio machine (Rower, SkiErg, Air Bike) and aim for max effort. Alternatively, perform a bodyweight cardio movement like burpees, high knees, or jumping jacks for the 20-second intervals.

    Workout 3: 10km Trail Run

    Later in the day, I headed out for a 10km trail run. The intention here was an easy pace, a “short run” for me, but it’s important to remember that “easy” and “short” are relative to an individual’s current fitness and training volume. A 10km run is a significant effort, and just because it might feel manageable for one person doesn’t mean everyone should go out and tackle that distance without appropriate preparation.

    Trail Run Key Metrics & Splits (May 28, 2025)

    Metric Value
    Activity NameBendor And Graves Trail Running
    Total Distance10.38 km
    Total Duration1:10:41 (hh:mm:ss)
    Average Pace~6:49 min/km
    Average HR153 bpm
    Max HR165 bpm
    Calories878 C
    Average Power302 W
    VO2 Max51
    Training EffectAerobic Base (Aerobic: 3.3)
    Elevation Gain203.8 m
    Fastest 1km Split6:19
    Fastest 5km Split33:41
    Fastest 10km Split1:08:09

    My Experience (Trail Run):

    This was a really enjoyable run through Bendor And Graves. I focused on maintaining a comfortable, conversational pace, enjoying the scenery and just getting time on my feet. It served as a good mental reset and a way to build my aerobic base further without overly taxing the system after the morning’s sessions. The watch glitch from earlier in the week (lap 9 of my previous run) thankfully didn’t repeat itself today!

    Overall Reflections:

    Today I was feeling great, nicely recovered from last week’s hard training and ready to hit the gym. I decided to keep the overall intensity a bit more controlled, with the plan to hit a big session on Sunday after a few days of work coming up. This multi-part day, with its focus on leg endurance, a sharp Tabata, and a steady trail run, felt like a productive way to maintain momentum while still managing overall load. It’s all about making smart choices based on how you feel each day, while still chipping away at those larger Hyrox goals.

    Adapting Your Training for Hyrox Success

    Every training day offers an opportunity to learn and progress, even when you’re managing fatigue or focusing on specific aspects of recovery and endurance. As a certified Hyrox Performance Coach, I can help you design workouts that fit your life, your recovery needs, and your ambitions for the October Hyrox in Toronto. Let’s build a smart and effective plan together!

    Get in Touch

    How do you approach training when your body is feeling good but you’re planning for a bigger upcoming session? Share your strategies in the comments!

    Workout Summaries (May 28, 2025)

    Strength Session (Leg Focus):

    • Focus: Lower Body Strength & Unilateral Stability for Endurance
    • Notes: Emphasis on volume, time under tension, and movement quality. Watch issue at start of this block meant precise timing per exercise not logged.
    • Exercises Performed:
      • Squat: 3 sets of 20 reps @ 135 lbs
      • Slant Board Goblet Pause Squat: 1 set x 20 @ 35 lbs; 2 sets x 20 @ 52 lbs
      • Slant Board KB Clean Pistol Squat (alternating): 1 set x 10/leg @ 26 lbs; 2 sets x 10/leg @ 17 lbs
      • DB Bulgarians: 3 sets x 20/leg @ 30 lbs dumbbells (1:00 rest between legs & sets)

    Metcon (Tabata Finisher – CFBB WOD):

    • TOTAL TIME: 10:00
    • Structure: 5 Rounds of (20s Max Reps Strict Pull-ups, 40s Rest + 20s Max Cals BikeERG, 40s Rest)
    • Pull-up Reps per Round: 11, 10, 10, 8, 10
    • BikeERG Cals per Round: 14, 14, 12, 12, 13
    • Focus: High-Intensity Interval Training, Upper Body Pulling Strength, Anaerobic Capacity

    Trail Run (10km):

    • Activity Name: East Gwillimbury Trail Running
    • TOTAL TIME: 1:10:41 (hh:mm:ss from Garmin data)
    • MOVING TIME: 1:10:08 (hh:mm:ss from Garmin data)
    • DISTANCE: 10.38 km (from Garmin data)
    • AVG PACE: Approx. 6:49 min/km (Calculated: Duration/Distance)
    • AVG HR: 153 bpm (from Garmin data)
    • MAX HR: 165 bpm (from Garmin data)
    • CALORIES: 878 C (from Garmin data)
    • AVG POWER: 302 W (from Garmin data)
    • VO2 MAX: 51 (from Garmin data)
    • TRAINING EFFECT: Aerobic Base (Aerobic: 3.3, Anaerobic: 0.0 – from Garmin data)
    • ELEVATION GAIN: 203.8 m (from Garmin data)