Seamus O'Hara

Category: Workouts

Daily Workouts

  • May 27 – Big Training Day: Strength, Metcon, Tabata & Hyrox..

    May 27 – Big Training Day: Strength, Metcon, Tabata & Hyrox..

    Tuesday, May 27th, 2025, was a testament to a varied training approach, layering different types of sessions throughout the morning. It started with some targeted core work, moved into a bodybuilding-style strength session, then a tough Hyrox-focused metcon, and finally wrapped up with a high-intensity Tabata finisher as part of the CrossFit Birch Bender WOD. My legs were definitely still talking to me from previous volume, so it was a day of managing effort where needed.

    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 multi-part 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.

    Workout 1: “Ab Killer” – Core Focus

    The morning started early with a focused core session to really engage the abdominals and hip flexors.

    The Workout:

    Movement Breakdown & Rationale:

    Toes to Bar: A high-skill gymnastics movement that develops significant strength in the abdominals, hip flexors, lats, and grip. It’s fantastic for overall core stability and pulling mechanics.
    Why I chose them: To build dynamic core strength crucial for all Hyrox movements, from running form to powerful lifts and obstacle efficiency.

    Sit-ups: A foundational abdominal exercise that targets the rectus abdominis and helps build core endurance.
    Why I chose them: Paired with Toes to Bar, they provide a high-volume core stimulus. The strict 1:00 rest was key to keeping the intensity high for this type of focused work.

    My Experience: This was a good way to wake up the core and get the body moving before the heavier work later in the day. The strict rest kept it challenging and the intensity high.

    Scaled Options for Core Work:

    • Toes to Bar: Hanging Knee Raises, Lying Leg Raises, or V-Ups.
    • Sit-ups: Reduce reps, or perform crunches.

    Workout 2: Bodybuilding-Style Endurance Session

    This session was focused on quality of movement, time under tension, and the challenge of completing the prescribed reps with the given weights, adopting a more bodybuilding-style approach with reduced overall intensity compared to some other days, but with a strong focus on muscular hypertrophy and endurance.

    The Workout Blueprint:

    • Superset 1: (Rest 1:30 between supersets)
    • Seal Rows (60 lb dumbbells): 1 set following a ladder scheme (1 rep, then 2 reps, 3 reps… up to 10 reps, with 10 seconds rest between each step of the ladder).
    • Superset 2: (Approx. 2:00 rest between supersets)
    • Cable Pulldown: 3 sets of 20 reps with 45 lbs (on cable stack) (Approx. 2:00 rest between sets).

    My Experience: The focus here was really on feeling the muscles work through a full range of motion. The Seal Row ladder with 60lb dumbbells was ambitious; that weight was too heavy to complete the return down the ladder effectively, so I’ll try 50s next time for that specific scheme. The KB Rows at 62lbs for 20 reps per side not only challenged my grip but also provided a great stimulus for the lats. Supersetting these with Hanging Leg Raises was particularly tough on the core, especially after the Toes to Bar and Sit-ups in Workout 1. The Cable Pulldown work was a nice way to hit the lats and core with constant tension to finish this block.

    Scaled Options for Endurance Work:

    • Pull-ups: Banded Pull-ups, Ring Rows, or Lat Pulldowns.
    • Half Turkish Get-ups: Practice the movement unloaded or with a very light weight to master the form.
    • Seal Rows: Bodyweight inverted rows. For the ladder, adjust the top rep count or use lighter dumbbells.
    • KB Row: Focus on form; adjust weight as needed to complete reps with quality.
    • Hanging Leg Raises: Hanging Knee Tucks, Lying Leg Raises.
    • Cable Pulldown: Bodyweight inverted rows focusing on scapular movement, plank variations, or adjust cable weight significantly.

    Workout 3: Metcon – Hyrox Style

    This was the main metabolic conditioning piece of the day, a Hyrox-style challenge. My Garmin activity was logged under “ROXFIT(11)” as I used that profile to track this portion of the workout.

    This Hyrox Workout Blueprint:

    • 4 Rounds For Time:
      • 400m SkiErg
      • 20 Devils Complex (Devils Press + Renegade Rows per side) @ 25 lb dumbbells

    Movement Breakdown & Rationale:

    400m SkiErg: A full-body cardiovascular assault that also builds upper body and core endurance, a staple in Hyrox.
    Why I chose it: It’s a fantastic way to spike the heart rate and pre-fatigue the system before a complex movement.

    Devils Complex (Devils Press + Renegade Rows per side): This is a brutal combination. The Devils Press (burpee to double dumbbell snatch/ground-to-overhead) is a full-body power endurance test, and adding Renegade Rows introduces unilateral pulling and core stability.
    Why I chose it: This complex hits virtually every muscle group, demands high work capacity, and tests mental grit – perfect simulation for the toughest parts of a Hyrox race.

    My Experience: This one was very tough, as expected. My goal was to keep moving through quickly with minimal breaks. I started the first round with 25lb dumbbells for the 20 reps of the Devils Complex. However, to maintain the intended intensity and a quick pace across all four rounds, I had to modify: for the second round, I switched to 10 reps of the complex still using the 25lb dumbbells. For the third and fourth rounds, I kept the reps at 10 but increased the weight to 35lb dumbbells per hand. This allowed me to maintain a higher work rate and intensity rather than taking longer with more reps or the initial lighter weight. Upping the weight for the lower rep count in the later rounds helped maintain the difficulty and strength stimulus as fatigue set in.

    Scaled Version for the Metcon:

    • 3-4 Rounds For Time:
      • 200-300m SkiErg (or Row/Bike if SkiErg is unavailable)
      • 10-15 Modified Devils Complex:
        • Use lighter dumbbells.
        • Perform a standard Burpee, then stand and do a Dumbbell Snatch or Clean & Press per arm (instead of the full Devils Press).
        • For Renegade Rows, perform them from the knees if needed, or substitute with Bent Over Dumbbell Rows.
    • Alternatively, significantly reduce the reps of the full Devils Complex (e.g., 5-8 reps per round) if keeping the movement standard.

    Workout 4: Tabata Finisher (Part of CFBB WOD)

    This was a tough, high-intensity Tabata style workout from CrossFit Birch Bender to cap things off.

    Tabata Structure:

    • 10 Minute Tabata (40 seconds work / 10 seconds rest) alternating:

    My Experience: This was a lung burner to finish! The Gladiator Deadlifts (a type of single-arm suitcase deadlift with a rotation) are a great core and posterior chain challenger, especially under Tabata conditions. For the RowErg, I managed the following calories per 40-second interval: 15, 17, 18, 19, 18 – totaling 87 calories. A solid effort to cap the day.

    Scaled Options for Tabata:

    • Gladiator Deadlift: Use an appropriate weight for your ability, focusing on maintaining good form throughout the movement.
    • RowErg for Cals: Focus on consistent effort rather than max cals, or choose a different cardio machine if preferred. Reduce work interval to 20 or 30 seconds if 40 seconds is too much to maintain intensity.

    Overall Reflections:

    Today was a prime example of layering different types of training stress. While some parts were intentionally lower intensity (like the bodybuilding work), the cumulative effect, especially with the Metcon and Tabata, was significant. It underscores the importance of listening to your body, making smart modifications (like I did in the Metcon), and recognizing when recovery needs to be a priority. This type of varied training, however, is fantastic for building the all-around resilience needed for Hyrox.

    Training for Hyrox? Let’s Strategize!

    Days like these highlight the complex demands of preparing for an event like Hyrox. As a certified Hyrox Performance Coach, I can help you navigate your training, decide when to push and when to scale, and build a program that gets you to the October Hyrox in Toronto in peak condition. Let’s build your capacity, your strength, and your grit!

    Get in Touch

    What does your multi-session training day look like, or how do you approach scaling workouts? Share your experiences in the comments!

    Workout Summaries (May 27, 2025)

    Ab Killer (Core Focus):

    • Start Time: 07:29:35
    • Duration: 7m 59s
    • Calories: 56 C
    • Avg HR: 107 bpm
    • Max HR: 123 bpm

    Endurance Session (Bodybuilding Style):

    • Start Time: 07:42:26
    • Duration: 1h 23m 40s (Overall time block)
    • Calories: 433 C (For time block)
    • Avg HR: 99 bpm (For time block)
    • Max HR: 129 bpm (For time block)

    Metcon – Hyrox Style:

    • Start Time: 09:42:52
    • Duration: 19m 17s
    • Calories: 257 C
    • Avg HR: 149 bpm
    • Max HR: 168 bpm
    • Training Effect: Aerobic Base

    Tabata Finisher (CFBB WOD – HIIT):

    • Start Time: 10:26:53
    • Duration: 10m 13s
    • Calories: 143 C
    • Avg HR: 156 bpm
    • Max HR: 174 bpm
    • Training Effect: Tempo
    • RowErg Cals in Tabata: 87 Cals (15, 17, 18, 19, 18 per round)
  • May 26 – My “Rest Day” 15km Run: The Power of Zone 2 for Hyrox

    May 26 – My “Rest Day” 15km Run: The Power of Zone 2 for Hyrox

    So, my legs have been staging a pretty vocal protest after the volume I threw at them last week. Clearly, a proper rest day was in order. And what better way for a “Seamus-style” rest day than a cheeky 15km run, right? (Yes, I know, the irony isn’t lost on me – it’s a classic move, and some of you have come to expect these kinds of shenanigans!)

    Despite the “rest day” label, today’s 15km run on Monday, May 26th, 2025, had a very specific purpose: maintain Zone 2 heart rate throughout and continue building that crucial aerobic base. This kind of session is a cornerstone of my training, especially with Hyrox Toronto on the horizon.

    The Goal: Zone 2 and Aerobic Base Building

    The primary intention for this run was to spend quality time in Zone 2. This wasn’t about speed or pushing the pace; it was about sustained, controlled effort to enhance my aerobic capacity. This type of training is fundamental, and I want to explain why it’s so beneficial, particularly for endurance events like Hyrox.

    The Power of Zone 2 Training for Hyrox (and Beyond!)

    Many athletes fall into the trap of thinking every run needs to be hard and fast. While high-intensity work has its place, the vast majority of your endurance training should actually be done at a lower intensity – this is where Zone 2 training comes in.

    What is Zone 2? It’s a conversational pace, an effort level where you can comfortably hold a conversation. For most, it corresponds to about 60-70% of your maximum heart rate.

    The 80/20 Running Principle: This popular training philosophy suggests that about 80% of your weekly running volume should be at a low intensity (like Zone 2), with only about 20% dedicated to moderate and high-intensity efforts. Why? Because this approach builds a massive aerobic foundation with less risk of injury and burnout.

    Benefits of Zone 2 Long Runs for Hyrox Training:

    • Improved Mitochondrial Density & Function: Mitochondria are the powerhouses of your cells. Zone 2 training increases their number and efficiency, meaning your body gets better at producing energy aerobically.
    • Enhanced Fat Utilization: Training in Zone 2 teaches your body to become more efficient at burning fat for fuel, sparing precious glycogen stores for higher intensity efforts during a long race like Hyrox.
    • Increased Capillary Density: More capillaries mean better blood flow and oxygen delivery to your working muscles.
    • Stronger Cardiovascular System: Your heart becomes more efficient at pumping blood.
    • Improved Lactate Threshold: While higher intensity work directly pushes your lactate threshold (the point where lactate accumulates faster than it can be cleared), a strong aerobic base built through Zone 2 work allows you to sustain efforts closer to that threshold for longer. It also helps with lactate clearance and recovery *between* high-intensity efforts (like Hyrox stations).
    • Better Recovery: Low-intensity work promotes blood flow and can aid in recovery from harder sessions.
    • Mental Toughness: Spending extended periods in Zone 2 also builds mental discipline and the ability to stay focused for long durations – invaluable for a Hyrox event.

    For Hyrox, where you’re constantly switching between running and demanding strength stations for over an hour (or much more!), having a deep aerobic well to draw from is non-negotiable. Zone 2 training builds that well.

    My “Rest Day” 15km Run Experience

    As mentioned, my legs were definitely complaining when I started out today. The goal was a steady Zone 2 effort. The first 8km went pretty smoothly, keeping my heart rate and pace where I wanted them. However, around the 9th kilometer, my watch decided to have one of its characteristic glitches (a recurring theme, it seems!), and the data feed went a bit haywire. I had to slow down considerably for a bit to try and get it working again, which explains the significant drop in pace and heart rate you’ll see for lap 9 in the data below.

    Once that was sorted (as much as it could be), I settled back into a rhythm for the remaining kilometers. The overall average pace was **6:48 min/km** for the **15.02 km**, which took **1 hour, 42 minutes, and 3 seconds**. Given the initial leg soreness and the watch drama, I was content with maintaining a predominantly Zone 2 effort and just getting the time on my feet.

    Why This Run Matters for Hyrox

    Even on a “recovery day,” a run like this serves multiple purposes for Hyrox preparation:

    • Reinforces the aerobic base necessary to sustain effort through all 8km of running in a Hyrox race.
    • Trains the body to recover efficiently between bouts of higher intensity (simulating recovery between stations).
    • Builds mental resilience for longer events.
    • Provides an opportunity to practice pacing and listen to your body.

    Building Your Aerobic Engine for Hyrox?

    Understanding how to effectively build your aerobic base with training like Zone 2 runs is crucial for Hyrox success. As a certified Hyrox Performance Coach, I can help you structure your running and overall conditioning to conquer the October Hyrox in Toronto. Let’s build an engine that doesn’t quit!

    Get in Touch

    What’s your favorite way to build your aerobic base? Do you incorporate much Zone 2 training? Share your thoughts in the comments!

    Run Summary (May 26, 2025)

    • Activity Name: Georgina Running
    • TOTAL TIME: 1:42:04
    • MOVING TIME: 1:41:39
    • DISTANCE: 15.02 km
    • AVG PACE: 6:48 min/km
    • AVG HR: 133 bpm
    • MAX HR: 164 bpm
    • CALORIES: 1184 C
    • AVG POWER: 288 W
    • NORMALIZED POWER: 292 W
    • VO2 MAX: 51
    • TRAINING EFFECT: Aerobic Base (Aerobic: 3.3, Anaerobic: 0.0)
    • AVG CADENCE: 155 spm
    • ELEVATION GAIN/LOSS: 85m / 85m (approx)

    Detailed Lap Data (1km Laps)

    Lap Time Avg Pace (min/km) Avg HR (bpm) Max HR (bpm) Avg Power (W) Avg Cadence (spm) Ascent (m) Calories
    16:02.46:02133147316161174
    26:18.56:19146150309159380
    36:23.36:231461573071581079
    46:34.56:34146153302156879
    56:48.36:48147154298155682
    66:53.56:541521552991481287
    76:54.96:55153159290156783
    86:46.66:471591643011561188
    97:18.17:188997260149779
    106:44.46:44115128269157076
    116:52.26:52126131278156375
    126:52.06:52127135278156177
    137:16.77:17118125277155977
    147:09.57:10120126270154673
    156:59.26:59117126275156173

    Note: Lap 16 (0.02km) omitted from lap table for brevity but included in overall summary.

  • May 25 – Shoulder & Chest Supersets + BikeERG Endurance

    May 25 – Shoulder & Chest Supersets + BikeERG Endurance

    Today, Sunday, May 25th, 2025, the focus was on a more traditional resistance training session, but with a twist: strictly timed rest periods between groupings of supersets. The goal was to keep the intensity somewhat elevated by performing each set quickly with minimal rest between the paired exercises, all while still working towards that endurance period I’ve been focusing on since the beginning of May. It was another day I’d classify as a bit of a recovery session from the higher weights and volumes I’ve been hitting recently.

    Part 1: Superset Session for Endurance

    This session was broken down into four superset groupings, targeting shoulders and chest muscles, with a strong emphasis on maintaining tempo and adhering to the rest periods to build muscular endurance.

    This Hyrox Workout Blueprint: Superset Endurance Focus

    The Workout:

    • Superset 1 (3 sets):
      • A: Seated Strict Press x 20 reps (Sets 1-2: 65 lbs; Set 3: 45 lbs)
      • B: Dumbbell Bench Press (40 lbs dumbbells) x 20 reps
      • Rest 60 seconds after completing B before starting next superset
    • Superset 2 (3 sets):
      • A: Dumbbell Lateral Raises (15 lbs dumbbells) x 20 reps
      • B: Push-ups (Bodyweight) x 20 reps
      • Rest 60 seconds after completing B before starting next superset
    • Superset 3 (3 sets):
      • A: Single Arm Bent Over Reverse Flies (15 lbs) x 20 reps per arm
      • B: Kneeling Crossover Flies (15 lbs) x 20 reps
      • Rest 60 seconds after completing B before starting next superset
    • Superset 4 (3 sets):
      • A: Kettlebell Farmer’s Hold (105.6 lbs total) x Max Effort (aimed for ~30s)
      • B: Plank (Bodyweight) x Max Effort
      • Rest 60 seconds after completing B before starting next superset (final rest noted as 3.5s in data)

    Movement Breakdown & Rationale:

    Let’s break down these superset pairings for building endurance:

    Seated Strict Press & Dumbbell Bench Press: This first superset targets the shoulders and chest. The Seated Strict Press builds overhead pressing endurance, while the Dumbbell Bench Press works the chest, shoulders, and triceps, with dumbbells adding a stability challenge for higher reps.
    Why I chose them: To pre-fatigue the shoulders with the strict press and then hit the chest with another high-rep movement, maintaining intensity with minimal rest between A and B to push muscular endurance.

    Dumbbell Lateral Raises & Push-ups: This pairing focuses on shoulder isolation (lateral deltoids) with the raises for endurance, followed immediately by a bodyweight compound movement hitting the chest, shoulders, and triceps to failure or near failure.
    Why I chose them: To build shoulder endurance and then further fatigue the pushing muscles with high-rep bodyweight work.

    Single Arm Bent Over Reverse Flies & Kneeling Crossover Flies: These movements target the rear deltoids and chest (pectoral muscles) from different angles, using cables or dumbbells for constant tension and focusing on higher repetitions for endurance.
    Why I chose them: To work the rear shoulders and chest through different lines of pull and focus on controlled movements for muscular endurance and a good pump.

    Kettlebell Farmer’s Hold & Plank: This final superset is a grind, targeting grip endurance, traps, core, and overall stability under sustained tension.
    Why I chose them: To finish with a test of static endurance, crucial for Hyrox events involving carries and maintaining core integrity under fatigue.

    My Experience & Key Takeaways (Strength Session):

    The first superset of Strict Press into Dumbbell Bench Press was tough right out of the gate, even with what I considered lighter weights for myself. The minimal rest between exercises and the high rep volume really amplified the endurance challenge. I actually had to drop the weight down from 65 lbs to 45 lbs on the last set of the Seated Strict Press to be able to complete the 20 reps in a reasonably quick timeframe while maintaining form. The push-ups in the second superset also became a significant endurance test by the final round.

    Part 2: BikeERG Endurance Ride

    After the resistance training, I got on the BikeERG for a long ride, aiming for 1.5 hours. My goal for this ride was to maintain a higher average speed than I’d previously achieved for this duration.

    My Experience & Key Takeaways (BikeERG):

    I was really pleased with this ride! I’d previously averaged around 27kph for similar long efforts, and this time I was able to hold a significantly higher average speed throughout the 90 minutes. I focused on maintaining a steady Zone 2 heart rate for the majority of the ride, which is key for building that aerobic base. Towards the end, I was feeling quite good and decided to push the pace a bit.

    This ride was a good confidence booster. For my next long ride, the focus will switch to power, where I’ll be working towards holding a 200-watt average. I know triathletes train at averages around 300 watts, which is absolutely blistering, so I’ve definitely got my work cut out for me to keep improving my cycling endurance and power output as part of my overall fitness development!

    BikeERG Endurance Ride Details (1.5 Hours)

    Metric Lap 1 Lap 2 Lap 3 Lap 4 Lap 5 Summary
    Time 22:42 22:06 21:24 20:29 03:53.5 1:30:35
    Distance (km) 10.00 10.00 10.00 10.00 2.01 42.01
    Avg Speed (kph) 26.4 27.1 28.0 29.3 31.0 27.8
    Avg HR (bpm) 127 131 133 143 154 134
    Max HR (bpm) 138 142 143 155 167 167
    Avg Cadence (rpm) 66 68 69 72 76 69
    Max Cadence (rpm) 73 73 74 78 90 90
    Avg Power (W) 145 159 170 189 224 168
    Max Power (W) 303 726 201 230 347 726
    Calories 232 244 250 263 58 1048
    Max Speed (kph) 29.4 30.1 29.9 31.3 35.8 35.8

    Overall Reflections:

    Today’s session was a good example of how to incorporate a “recovery-ish” resistance day while still pushing intensity through supersets and timed rests. The long BikeERG ride was a great way to cap it off and continue building that all-important aerobic engine. Listening to my body by adjusting weight on the strict press was key to getting through the session effectively without derailing my recovery.

    Building Your Hyrox Engine, Smartly

    As a certified Hyrox Performance Coach, I believe in workouts that are both challenging and intelligent, tailored to your current state and long-term goals. Whether it’s structuring supersets for strength endurance or planning progressive endurance pieces for your October Hyrox in Toronto, every detail matters. If you’re looking for guidance, let’s connect!

    Get in Touch

    How do you structure your resistance training for endurance? Share your favorite supersets or workout splits in the comments!

    Workout Summary (Resistance Training)

    • Workout Name: SUPERSET ENDURANCE
    • Date: Sun, May 25, 2025
    • Focus: Shoulder & Chest Endurance via Supersets
    • Notes: Strictly timed rests; focused on quick execution within sets.

    Detailed Workout Log (Resistance Training)

    Set Exercise Name Weight Reps Set Duration (s) Rest After (s)
    1Seated Strict Press65 lbs2046.70.0
    1Dumbbell Bench Press40 lbs/hand2045.560.0
    2Seated Strict Press65 lbs20131.70.0
    2Dumbbell Bench Press40 lbs/hand2084.360.0
    3Seated Strict Press45 lbs2081.60.0
    3Dumbbell Bench Press40 lbs/hand2072.960.0
    1Dumbbell Lateral Raises15 lbs/hand2033.90.0
    1Push-ups2050.260.0
    2Dumbbell Lateral Raises15 lbs/hand2031.80.0
    2Push-ups2068.760.0
    3Dumbbell Lateral Raises15 lbs/hand2029.10.0
    3Push-ups2085.760.0
    1Single Arm Bent Over Reverse Flies15 lbs2050.10.0
    1Kneeling Crossover Flies15 lbs2035.260.0
    2Single Arm Bent Over Reverse Flies15 lbs2071.10.0
    2Kneeling Crossover Flies15 lbs2051.560.0
    3Single Arm Bent Over Reverse Flies15 lbs2075.90.0
    3Kneeling Crossover Flies15 lbs2049.560.0
    1Kettlebell Farmer’s Hold105.6 lbsME30.00.0
    1PlankME75.460.0
    2Kettlebell Farmer’s Hold105.6 lbsME30.00.0
    2PlankME76.360.0
    3Kettlebell Farmer’s Hold105.6 lbsME30.00.0
    3PlankME65.23.5
  • May 24 – Recovery Day Hyrox Workout: Modifying for Intent

    May 24 – Recovery Day Hyrox Workout: Modifying for Intent

    Yesterday, Saturday, May 24th, 2025, was designated as a recovery day. After a tough week of training and feeling the CNS fatigue, the plan was to hit the CrossFit Birch Bender programmed Hyrox workout. My main modification was to the machine sprint intervals at the beginning: instead of switching machines as originally programmed for the class, I opted to stick with the BikeERG for all four sprint efforts. This change was purely to allow me to connect my Garmin and get a better look at my power output for each interval, something not feasible if constantly swapping machines. The rest of the CFBB WOD was performed as prescribed, though with a focus on recovery day intentions.

    Intentions for Today’s Session:

    • BikeERG Power Output (Sprint Modification): The CFBB class programming involved varied machines for the initial sprint intervals. For my session today, I modified this by performing all four sprint rounds (0:20 Max Effort / 1:40 Rest) on the BikeERG. This allowed me to connect my Garmin to gather consistent power output data across all efforts.
    • Recovery Runs: I opted to use actual running for the two 5-minute segments. I haven’t logged enough running miles this week, and these would serve as active recovery between the more intense BikeERG sprints and the main WOD.
    • Unbroken on Volume: For the main WOD’s high-rep bodyweight movements (Air Squats, Box Step Ups, Russian KB Swings), the goal was to go unbroken, focusing on steady pacing and muscular endurance.

    Part 1: Warmup & BikeERG Sprints

    The session started with a straightforward warmup and then moved into some max effort sprints on the BikeERG, as per my modification for data collection.

    Warmup:

    BikeERG Sprints (Modified for Data Collection):

    BikeERG Sprint Details

    Interval Distance (km) Max HR (bpm) Max Cadence (rpm) Max Power (W) Calories Max Speed (km/h)
    1 (0:20) 0.21 146 93 869 14 48.5
    2 (0:20) 0.22 148 93 903 14 49.5
    3 (0:20) 0.21 148 92 865 12 48.6
    4 (0:20) 0.21 148 90 794 12 47.2

    My Experience: The warmup was just to get the blood flowing. The BikeERG sprints were a good test of anaerobic power. Focusing on max effort for 20 seconds with ample rest allowed for high output on each interval, as seen in the data above. It was interesting to see the power numbers on the Garmin for these.

    Part 2: First Recovery Run

    Following the sprints, I hopped on the treadmill for the first of two recovery runs.

    • 5 minutes Run Zone 2 (Garmin Data – note: treadmill distance/pace not accurately reflected in Garmin for this one)

    My Experience: This was purely about active recovery, keeping the heart rate in Zone 2 and getting the legs moving after the BikeERG efforts.

    Part 3: Main Hyrox Workout (CFBB Programmed)

    This was the core of the day’s “recovery” session, hitting the programmed CrossFit Birch Bender movements with the intentions I’d set out for execution.

    This Hyrox Workout Blueprint: Bodyweight Endurance & Power

    The Workout (For Time):

    • 100 Air Squats
    • 5 Pull Ups
    • 80 Box Step Ups
    • 10 Hand Release Press Ups
    • 60 Russian KB Swings
    • 5 Pull Ups

    Movement Breakdown & Rationale:

    Let’s look at why these specific exercises and approaches were used for this recovery-focused Hyrox workout:

    Air Squats (100 reps): A fundamental bodyweight movement building lower body muscular endurance.
    Why I chose them: The goal was to go unbroken, focusing on consistent movement quality and pacing for a high-volume bodyweight stimulus without heavy loading.

    Pull Ups (5 reps): Targets lats and biceps with an emphasis on quality over quantity, focusing on an explosive concentric and controlled eccentric.
    Why I chose them: This approach works on power development and muscle fiber recruitment even with low reps, making it effective without high fatigue, emphasizing quality movement.

    Box Step Ups (80 reps): A great unilateral lower body exercise that also challenges cardiovascular fitness at volume.
    Why I chose them: Intention was to go unbroken, building single-leg endurance and maintaining a steady heart rate.

    Hand Release Press Ups (10 reps): A variation of the push-up ensuring a full range of motion and chest engagement, performed with an explosive concentric and controlled eccentric.
    Why I chose them: This method allows for quality muscle activation and power development in the pushing pattern without high volume fatigue.

    Russian KB Swings (60 reps): A powerful hip-hinge movement that develops explosive power in the posterior chain and conditions the core.
    Why I chose them: The aim was for an unbroken set, focusing on generating power from the hips and maintaining a strong cardiovascular effort.

    My Experience & Key Takeaways (Main WOD):

    This “For Time” segment took me 09 minutes and 21 seconds. The 100 Air Squats felt good, and I managed them unbroken as intended, finishing in 02:56. The first set of 5 Pull-Ups, focusing on an explosive concentric and controlled eccentric, was quick (00:15). The 80 Box Step Ups were a bit of a grind at 03:39 but also completed unbroken. The 10 Hand Release Press Ups, performed similarly, (00:21) felt strong. The 60 Russian KB Swings (01:51) were also unbroken and got the heart rate up. The final set of 5 Pull-Ups (00:13) felt good and explosive. Overall, the strategy of unbroken on the long movements and controlled, powerful reps for the shorter strength pieces worked well for a recovery day feel, keeping the intensity moderate but consistent. (Garmin Data for Main WOD)

    Part 4: Second Recovery Run

    To finish off the day’s activity:

    • 5 minutes Run Zone 2 (pushed a bit towards the end) (Garmin Data)

    My Experience: Another good flush for the legs, allowing the heart rate to come down while still getting some light aerobic work in.

    Overall Reflections:

    This session served its purpose as an active recovery day. By modifying only the initial sprint interval machine choice from the programmed Hyrox workout from CFBB to suit my specific needs (curiosity about BikeERG power), while still adhering to the main WOD structure and focusing on movement quality with controlled power for strength components and Zone 2 running, I managed to get a good training stimulus without overly taxing my already fatigued system. It’s a good reminder that not every day needs to be an all-out assault, and intelligent modifications can make a workout fit your current state and broader goals.

    Smart Training for Hyrox & Beyond

    As a certified Hyrox Performance Coach, I believe in smart training that adapts to your body’s needs. Whether it’s pushing hard or focusing on recovery, every session has a purpose. If you’re training for the October Hyrox in Toronto and want to learn how to optimize your training and recovery, let’s connect!

    Get in Touch

    How do you approach your recovery days? Do you modify programmed workouts? Share your strategies in the comments!

    Main WOD Summary (CFBB Programmed)

    • TOTAL TIME: 09:21
    • CALORIES: 131
    • AVG HR: 156 bpm
    • Date: Sat, May 24, 2025 at 04:46 P.M.
    • Synced: Synced from Watch
    • Focus: Bodyweight Endurance & Controlled Power
    • Type: FOR TIME – 09:21

    Detailed WOD Log (CFBB Programmed)

    # Type Time HR
    1100 Air Squats02:56160
    25 Pull Up00:15158
    380 Box Step Up03:39157
    410 Hand Release Press Ups00:21160
    560 Russian KB Swings01:51164
    65 Pull Up00:13170
  • May 23 – Big Training Day: Deadlifts, WOD & Hyrox Metcon

    May 23 – Big Training Day: Deadlifts, WOD & Hyrox Metcon

    Today, Friday, May 23rd, 2025, was one of those all-encompassing training days that really tests your limits from multiple angles. It started with some focused strength work, moved into the daily CrossFit Birch Bender WOD, and then finished with a targeted posterior chain metcon designed with Hyrox in mind. I was feeling pretty beat up going in, a clear sign that it’s been a hard week of workouts and my CNS is definitely feeling fried. I opted for some slower transitions today, listening to my body. A rest day is probably in order for tomorrow, maybe just a light recovery run, but we’ll see how I feel!

    Part 1: High-Volume Deadlifts

    The day kicked off with a bit of high-intensity, moderate-weight deadlifting, focusing on volume and building resilience.

    The Warmup:

    • Deadlift: 135 lbs x 20 reps

    The Strength Work:

    • 3 sets of:
      • Deadlift: 225 lbs x 20 reps
      • Rest 2:00 between sets

    My Experience: This was tough. Twenty reps at 225 lbs is a significant amount of volume. The first two sets felt manageable, but that third set was a real grinder. By rep 15, I was really feeling it and had to dig deep to maintain form and push through. It’s these kinds of sets that build mental fortitude as much as physical strength.

    Part 2: CrossFit Birch Bender WOD

    After the deadlifts, I jumped into the day’s workout programmed at CrossFit Birch Bender. This had a few distinct components:

    1. Farmer’s Carry:

    • 3 Sets of 100′ Axle Farmer’s Carry (Target: 205 lbs per hand)
    • Rest 2:00 between sets

    My Experience: The deadlifts beforehand definitely had an impact here! I attempted the 205 lbs per hand on axles but was only able to make it about 50 feet on the first attempt. My grip and posterior chain were already fatigued. To ensure I got the stimulus, I scaled down for the remaining distance and sets, opting for 106 lbs kettlebells per hand. I managed to complete the remaining 250′ (50′ of the first set + 2×100′ for sets 2 & 3) by running with the kettlebells, which turned it into a different kind of challenge.

    2. Bicep Ladder (100 Reps Total):

    • 4 sets of:
      • 25 DB Bicep Curls with 25 lb dumbbells
      • Rest 0:15 between sets

    My Experience: This was super tough, primarily due to the incredibly short 15-second rest periods. The pump was intense, and maintaining form for all 25 reps in the later sets was a real battle.

    3. Tricep Ladder (1-10-1 Rep Scheme):

    • Banded Tricep Extensions (Purple Band)
    • Rep Scheme: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
    • Rest 10 seconds between sets

    My Experience: This wasn’t too bad, actually. The progressive nature of the ladder and the short rests kept it engaging, but the band tension allowed for good quality reps throughout without complete failure.

    Part 3: Posterior Focused Metcon (Hyrox Workout)

    After the CrossFit WOD, I went back to my own programming for a nice posterior-focused metcon, keeping that Hyrox in Toronto this October in mind. My watch glitched once again on the heart rate for the initial part but decided to show up from item #12 onwards, so we can trust the heart rate data from that point.

    This Hyrox Workout Blueprint: Posterior Chain Endurance

    Here’s the structure of this metcon. The goal was to target the hamstrings, glutes, and lower back while maintaining a solid aerobic effort with the machine work.

    The Workout:

    • 3 Rounds of:
      • 400m Row Erg
      • 20 Slant Board Landmine Reverse Lunges (10 per leg) @ 90 lbs
    • 3 Rounds of:
      • 1000m Bike Erg
      • 20 Landmine Curtsy Squats (10 per leg) @ 90 lbs
    • 3 Rounds of:
      • 400m Ski Erg
      • 20 Ring Hamstring Curls

    Movement Breakdown & Rationale:

    Let’s look at why these specific exercises were chosen for this posterior-focused Hyrox workout:

    400m Row Erg & Slant Board Landmine Reverse Lunges: The row is a great full-body primer that heavily engages the posterior chain. Slant board reverse lunges, especially with a landmine, emphasize the quads but also heavily recruit glutes and hamstrings for stability and drive, with the slant board increasing range of motion and knee focus.
    Why I chose them: To pre-fatigue the legs and posterior chain with the row, then challenge unilateral strength, stability, and deeper muscle recruitment with the specialized lunge variation.

    1000m Bike Erg & Landmine Curtsy Squats: The bike provides a longer aerobic stimulus, primarily leg-driven. Landmine Curtsy Squats are excellent for targeting the glute medius and adductors, adding a different plane of motion and stability challenge compared to traditional squats or lunges.
    Why I chose them: To build aerobic capacity on the bike and then hit the glutes and inner thighs from a unique angle, enhancing hip stability and strength. 90lbs for the landmine movements provided a good challenge for 10 reps per leg in this metcon format.

    400m Ski Erg & Ring Hamstring Curls: The Ski Erg is a fantastic metabolic conditioner that, while full-body, requires a strong posterior chain engagement for the pull-through. Ring Hamstring Curls are a very challenging bodyweight exercise that directly isolates and strengthens the hamstrings and glutes.
    Why I chose them: To get a final metabolic blast on the Ski Erg and then target the hamstrings with a high-skill, high-tension bodyweight movement to ensure complete posterior chain fatigue.

    My Experience & Key Takeaways (Posterior Metcon):

    By the time I got to this metcon, I was definitely feeling the accumulation of the day’s work. As mentioned, I opted for pretty easy, slow transitions off the machines into the lifts to manage my energy and focus on form, especially with a fried CNS. The total time for this metcon was 32 minutes and 4 seconds. The Slant Board Landmine Reverse Lunges were very challenging, especially in the higher rep range of 10 per leg, likely due to the extended range of motion these allow for. For the Landmine Curtsy Squats, I really felt the glute activation on these, but they were otherwise much easier than the lunges; I’ll have to go heavier next time. The Ring Hamstring Curls were, as always, a humbling finisher for the hamstrings. The machine intervals were about maintaining a steady, sustainable pace rather than pushing for records today.

    Why This Type of Multi-Part Training Day Can Be Effective (and Risky!):

    Days like this, with multiple distinct training sessions targeting different aspects of fitness, can be highly effective for building overall work capacity, strength in various domains, and mental toughness. However, they also place significant stress on the body and nervous system.

    • Benefits: Simulates long event days, builds huge volume tolerance, addresses multiple fitness components.
    • Considerations: Requires careful attention to recovery, nutrition, and listening to your body to avoid overtraining or injury. Not something to do every day!

    It’s clear my CNS took a hit this week, and a recovery day is definitely needed. Sometimes pushing the limits shows you exactly where those limits are and reminds you of the importance of rest and recovery in a hard training cycle.

    Training for Hyrox or Pushing Your Limits?

    As a certified Hyrox Performance Coach, I understand the balance between pushing hard and recovering smart. If you’re training for the October Hyrox in Toronto, or any demanding fitness goal, and need guidance on structuring your training, managing fatigue, and peaking at the right time, I’m here to help. Let’s build a sustainable plan for success!

    Get in Touch

    What do your big training days look like? How do you manage recovery? Share your thoughts in the comments!

    Posterior Legs Metcon Summary

    • Workout Name: POSTERIOR LEGS (Metcon Segment)
    • TOTAL TIME: 32:04
    • CALORIES: 235
    • AVG HR: 110 bpm (from item #12 onwards)
    • Date: Fri, May 23, 2025 at 06:06 P.M. (Metcon Start Time)
    • Synced: Synced from Watch
    • Focus: Posterior Chain Strength & Endurance Metcon
    • Type: FOR TIME – 32:04

    Detailed Metcon Log (Posterior Legs)

    # TYPE TIME HR
    1400m Row Erg01:34
    220 Slant Board Landmine Reverse Lunges02:19
    3400m Row Erg01:36
    420 Slant Board Landmine Reverse Lunges01:53
    5400m Row Erg01:41
    620 Slant Board Landmine Reverse Lunges01:54
    71km Bike Erg02:07
    820 Landmine Curtsy Squats02:24
    91km Bike Erg01:58
    1020 Landmine Curtsy Squats01:28
    111km Bike Erg01:53
    1220 Landmine Curtsy Squats01:56145
    13400m Ski Erg01:50149
    1420 Ring Hamstring Curls01:24147
    15400m Ski Erg01:47135
    1620 Ring Hamstring Curls01:28142
    17400m Ski Erg01:38152
    1820 Ring Hamstring Curls01:04148

    Row Erg Pace Analysis (Metcon)

    Segment Distance Time Pace (/500m)
    1400m01:341:57.5
    2400m01:362:00.0
    3400m01:412:06.3

    Bike Erg Pace Analysis (Metcon)

    Segment Distance Time Pace (/km)
    11000m02:072:07.0
    21000m01:581:58.0
    31000m01:531:53.0

    Ski Erg Pace Analysis (Metcon)

    Segment Distance Time Pace (/500m)
    1400m01:502:17.5
    2400m01:472:13.8
    3400m01:382:02.5
  • May 22 – Hyrox Engine Builder: An Endurance & Power Workout

    May 22 – Hyrox Engine Builder: An Endurance & Power Workout

    This morning, Thursday, May 22nd, 2025, I dove into a demanding Hyrox workout designed to build a robust engine and full-body resilience – crucial elements for my preparation for the Hyrox in Toronto this October. Clocking in at 1 hour, 6 minutes, and 58 seconds, it was a true test of mind and body. But beyond just sharing my experience, I want to break down this session to offer you insights into why these movements were chosen and how you can approach similar training.

    This Hyrox Workout Blueprint: Endurance & Full-Body Strength

    Here’s the structure of the workout. The goal was to combine metabolic conditioning, strength endurance, core work, and a significant aerobic piece.

    The Workout:

    • 3 Rounds:
      • 20 Barbell Push Press @ 65lbs
      • 10 Burpees Over Bar
    • 3 Rounds:
      • 10 Trap Bar Clean Shrug @ 185lbs
      • 20 Wall Balls (20lbs to a 10ft target)
    • 3 Rounds:
      • 10 Strict Toes To Bar
      • 30 Sit-ups
    • Rest:
      • 120 seconds
    • Endurance:
      • 16km Bike ERG

    Movement Breakdown & Rationale:

    Let’s look at why these specific exercises make for an effective Hyrox workout:

    Barbell Push Press: This isn’t just a shoulder exercise; it’s about explosive power. By using your legs to drive the barbell overhead, you’re developing crucial upper body strength and power endurance.
    Why I chose it: It mimics the dynamic nature of many Hyrox movements and builds shoulder resilience needed for obstacles and sustained effort. Starting relatively light (65lbs) allows for maintaining intensity and good form across the sets.

    Burpee Over Bar: The quintessential full-body conditioner. It tests your cardiovascular system, agility, and mental grit.
    Why I chose it: Hyrox workouts demand work capacity. Burpees, especially over an obstacle, are a fantastic way to elevate the heart rate quickly and build that “engine.”

    Trap Bar Clean Shrug: An excellent movement for developing explosive hip extension, back strength, and powerful trap/grip engagement.
    Why I chose it: This translates well to movements like the sled push/pull and farmer’s carry in a Hyrox race, where a strong posterior chain and grip are paramount. The 185lbs was chosen to be challenging but allow for good form through 10 reps.

    Wall Balls: A notorious full-body thrasher combining a squat with an overhead throw.
    Why I chose them: They are a staple in Hyrox for a reason! They test your leg endurance, shoulder stability, core strength, and coordination under fatigue. They are a true mental and physical test.

    Strict Toes To Bar & Sit-ups: Direct core work is vital. Strict Toes To Bar build significant anterior core and hip flexor strength, while sit-ups add volume and muscular endurance.
    Why I chose them: A strong core is the lynchpin for efficient movement, power transfer, and injury prevention throughout a Hyrox event, from running to lifting.

    16km Bike ERG: The long endurance piece.
    Why I chose it: Hyrox races are long. Building a solid aerobic base and the mental toughness to sustain effort for extended periods is critical. The bike erg is a great low-impact way to build this “engine.”

    My Experience & Key Takeaways:

    This morning’s session felt like a true Hyrox simulation. The initial Push Press and Burpee couplet definitely got the system firing. Maintaining intensity here was key, even as the shoulders started to feel it.

    The Trap Bar Clean Shrugs at 185lbs felt heavy but manageable, and transitioning straight into Wall Balls was a significant cardiovascular challenge – that “compromised” feeling is exactly what we train for in a Hyrox workout. The core block was about gritting through, focusing on quality reps even when fatigued.

    After the 2-minute rest, settling into the 16km Bike ERG was all about finding a sustainable pace. I was really pleased to see my splits improve in the back half, particularly in the last 10 minutes. That negative split indicates good pacing and a strong finish, which is a huge confidence booster for longer endurance events. It took over 35 minutes, and that’s where the mental game really kicks in.

    Why This Type of Hyrox Workout Is Effective:

    A session structured like this, blending different modalities – metabolic conditioning, strength endurance, core, and longer aerobic work – is highly effective for Hyrox because:

    • It mimics the varied demands of the race.
    • It trains your body to handle different movements under fatigue.
    • It builds a broad base of fitness, rather than specializing in just one area.
    • It develops mental toughness and pacing strategies.

    If you’re training for a Hyrox workout or just looking to improve your all-around functional fitness, incorporating sessions with this kind of variety and intensity will pay dividends. Remember to scale loads and volumes appropriately to your current fitness level.

    Ready to Build Your Hyrox Engine?

    As a certified Hyrox Performance Coach, I specialize in preparing athletes for the unique challenges of this incredible race. If you’re aiming for the October Hyrox in Toronto, or any other Hyrox event, and need guidance on structuring your training, building your endurance, and developing that “never quit” mindset, I’m here to help. Let’s strategize your race and get you across that finish line feeling stronger than ever!

    Get in Touch

    What does your typical Hyrox workout look like? Share your favorite combinations in the comments!

    Workout Summary

    • Workout Name: HYROX ENDURANCE ENGINE
    • TOTAL TIME: 1:06:58
    • CALORIES: Not Tracked (Bike ERG segment: 483 Cals)
    • AVG HR: Not Tracked
    • Date: Thu, May 22, 2025 at 09:22 AM
    • Synced: Synced from Watch
    • Focus: Full Body Conditioning & Endurance
    • Type: For Time Components + Extended Endurance Piece

    Detailed Workout Log

    # Exercise Time
    1 20 Barbell Push Press @ 65lbs 00:58
    2 10 Burpee Over Bar 00:35
    3 20 Barbell Push Press @ 65lbs 01:01
    4 10 Burpee Over Bar 00:42
    5 20 Barbell Push Press @ 65lbs 01:34
    6 10 Burpee Over Bar 00:47
    7 10 Trap Bar Clean Shrug @ 185lbs 02:26
    8 20 Wall Balls (20lbs) 00:45
    9 10 Trap Bar Clean Shrug @ 185lbs 02:04
    10 20 Wall Balls (20lbs) 00:46
    11 10 Trap Bar Clean Shrug @ 185lbs 02:01
    12 20 Wall Balls (20lbs) 01:03
    13 10 Strict Toes To Bar 01:25
    14 30 Sit-ups 01:43
    15 10 Strict Toes To Bar 01:04
    16 30 Sit-ups 02:03
    17 10 Strict Toes To Bar 01:23
    18 30 Sit-ups 01:47
    19 120s Rest 02:00
    20 16km Bike ERG 35:32

    Bike ERG Splits (16044m in 35:32.2)

    Split Time Meters Pace (/1000m) RPM Watt Cals
    5:00.0 2145 2:19.8 64 128 61
    10:00.0 2152 2:19.4 65 129 62
    15:00.0 2162 2:18.7 65 131 62
    20:00.0 2149 2:19.5 65 129 61
    25:00.0 2211 2:15.6 66 140 65
    30:00.0 2370 2:06.5 71 173 74
    35:00.0 2552 1:57.5 77 215 86
    Interval End (to 35:32.2) 303 1:46.2 89 292 12
    Totals/Averages 16044 2:12.8 67 149 483
  • May 21 – Building a Powerful Back for Hyrox: A Pull Day Workout Guide

    May 21 – Building a Powerful Back for Hyrox: A Pull Day Workout Guide

    Early Afternoon Miles & Gearing Up For Tonight

    Headed out this afternoon for what I hoped would be a helpful recovery run. My quads are still super sore from Monday’s Quad workout, so the main idea was to keep it relatively short, aim for around a 5:30 min/km pace, and just get everything moving again before a bigger Hyrox workout I have planned for this evening.

    For those who like a bit more detail, here’s a lap-by-lap look at the numbers from the run:

    Lap Distance (km) Lap Time Pace (min/km) Avg HR (bpm) Avg Power (W) Avg Cadence (spm)
    1 1.00 5:30.5 5:30 125 366 164
    2 1.00 5:28.1 5:28 135 371 165
    3 1.00 5:34.2 5:34 151 337 164
    4 1.00 5:32.6 5:33 157 337 164
    5 1.00 5:25.3 5:25 157 345 165
    6 0.83 4:11.0 5:02 161 399 168

    So, all told, that came out to 5.83 km in 31 minutes and 42 seconds, for an overall average pace of 5:26 min/km.

    I was actually pretty happy to see the pace come in a little quicker than targeted, and the legs felt surprisingly decent by the end. Hopefully, that’s done the job of flushing things out a bit!
    Now, on to focusing on tonight’s session…

    Building a Powerful Back for Hyrox: A Pull Day Workout Guide

    This evening, Wednesday, May 21st, I hit a Hyrox workout specifically designed to build a powerful back, solid grip, and the kind of pulling endurance that’s essential for the Hyrox in Toronto this October.

    I had my friend and fellow coach, Jordan from Crossfit Birch Bender, alongside me for this one, which always helps to push the intensity! We finished this “For Time” session in 37 minutes and 14 seconds. Unfortunately, my watch decided to take the night off from tracking heart rate, but the effort was definitely logged in sweat!

    Let’s dive into the structure and rationale behind this pull-focused session.

    This Hyrox Workout Blueprint: Back, Grip & Pulling Power

    This workout targeted the back and pulling muscles from various angles, combining strength movements with different cardiovascular demands to enhance work capacity.

    The Workout:

    • 1. 3 Rounds:
      • 6 Pull Ups
      • 1000m BikeERG
    • 2. 3 Rounds:
      • 10 Barbell Bent Over Row @ 185lbs
      • 400m Row Erg
    • 3. 3 Rounds:
      • 10 Kipping Levers
      • 600m Echo Bike
    • 4. 3 Rounds:
      • 10 Ring Front Levers
      • 600m Ski ERG

    Movement Breakdown & Rationale:

    Here’s why these movements were selected for a comprehensive pull-focused Hyrox workout:

    Pull Ups & 1000m BikeERG: Pull-ups are a fundamental bodyweight exercise for developing lats, biceps, and overall upper body vertical pulling strength. Pairing them with a 1000m BikeERG immediately challenges your cardiovascular system while your upper body is pre-fatigued.
    Why I chose them: To build foundational pulling strength and test endurance by transitioning quickly to a sustained cardio effort.

    Barbell Bent Over Row @ 185lbs & 400m Row Erg: The bent-over row is a powerhouse for building a thick, strong back (lats, rhomboids, traps) and posterior chain. Using 185lbs ensures a significant strength stimulus. The Row Erg complements this perfectly, being a full-body movement with a strong pulling component.
    Why I chose them: To develop horizontal pulling strength with a heavy load, followed by a cardio effort that reinforces pulling mechanics and builds endurance.

    Kipping Levers & 600m Echo Bike: Kipping Levers are a dynamic gymnastic movement that builds significant core strength, lat engagement, and body control. The Echo Bike provides a very high-intensity, short-burst cardio challenge.
    Why I chose them: To incorporate a more skill-based, dynamic pulling movement that heavily taxes the core, paired with a maximal effort on the notoriously challenging Echo Bike.

    Ring Front Levers & 600m Ski ERG: Ring Front Levers (or progressions towards them) are an advanced calisthenics exercise demanding incredible core, lat, and overall pulling strength and stability. The Ski ERG offers a full-body metabolic finisher that requires a strong pull and core engagement.
    Why I chose them: To target peak isometric and dynamic pulling strength with the levers, followed by a full-body cardiovascular onslaught on the Ski ERG to finish strong.

    My Experience & Key Takeaways:

    Yesterday evening’s session with Jordan was a good one. Having a training partner always adds an extra layer of motivation and pushes the pace. The initial Pull Up and BikeERG sets felt good, establishing a rhythm. The Barbell Bent Over Rows at 185lbs were challenging but felt strong, and the Row Erg intervals kept the intensity high.

    The Kipping Levers and Ring Front Levers were definitely the most technical parts of the workout, demanding a lot of core control and grip strength, especially when moving to the Echo Bike and Ski ERG afterwards. The watch glitching out on HR was a bit of a bummer, but you learn to train by feel, and this was definitely a high-effort session throughout.

    Why This Type of Hyrox Workout Is Effective:

    This pull-focused Hyrox workout is beneficial because it:

    • Develops Comprehensive Pulling Strength: Addresses vertical and horizontal pulling, as well as dynamic and more static gymnastic pulling strength.
    • Builds Grip Endurance: Essential for many Hyrox obstacles like farmer’s carries and sled pulls.
    • Enhances Core Stability: Crucial for transferring power and maintaining form.
    • Improves Cardiovascular Capacity: The varied erg pieces ensure your “engine” is constantly challenged.
    • Simulates Race Conditions: Alternating between strength and cardio mimics the Hyrox race flow.

    If you’re looking to build a stronger back and improve your pulling capabilities for Hyrox or general fitness, consider these types of exercise combinations. Always prioritize form, especially with heavier loads and more technical movements.

    Ready to Master Your Pull Game for Hyrox?

    As a certified Hyrox Performance Coach, I’m dedicated to helping athletes of all levels prepare for the unique demands of Hyrox. If you’re setting your sights on the October Hyrox in Toronto, or any Hyrox event, and want expert guidance to structure your training, improve your performance, or conquer the course, I’d love to connect. Let’s work together to get you to that finish line feeling powerful and prepared!

    Get in Touch

    What are your favorite exercises for a killer pull day Hyrox workout? Let me know in the comments!

    Workout Summary

    • Workout Name: HYROX PULL POWER
    • TOTAL TIME: 37:14
    • CALORIES: Not Tracked
    • AVG HR: Not Tracked (watch glitch)
    • Date: Wed, May 21, 2025 at 06:42 PM
    • Synced: Synced from Watch
    • Focus: Pull Strength & Endurance
    • Type: FOR TIME – 37:14

    Detailed Workout Log

    # Exercise Time
    16 Pull Ups00:21
    21000m BikeERG01:57
    36 Pull Ups00:40
    41000m BikeERG02:03
    56 Pull Ups00:33
    61000m BikeERG01:55
    710 Barbell Bent Over Row @ 185lbs00:50
    8400m Row Erg01:26
    910 Barbell Bent Over Row @ 185lbs01:19
    10400m Row Erg01:26
    1110 Barbell Bent Over Row @ 185lbs01:17
    12400m Row Erg01:28
    1310 Kipping Levers02:07
    14600m Echo Bike00:56
    1510 Kipping Levers00:57
    16600m Echo Bike00:57
    1710 Kipping Levers01:05
    18600m Echo Bike00:55
    1910 Ring Front Levers02:24
    20600m Ski ERG03:04
    2110 Ring Front Levers02:20
    22600m Ski ERG02:41
    2310 Ring Front Levers01:44
    24600m Ski ERG02:41
  • May 19 – Bulletproof Legs: Hyrox Workout Guide

    May 19 – Bulletproof Legs: Hyrox Workout Guide

    On Monday, May 19th, I focused on a critical component of Hyrox performance: building bulletproof legs and a rock-solid core. This Hyrox workout was designed to develop strength, power, and endurance from the ground up, all essential for tackling the varied challenges of the Hyrox in Toronto this October. The session lasted 38 minutes and 2 seconds, burning an estimated 399 calories with an average heart rate of 138 bpm. Let’s break down the “why” and “how” of this leg-intensive training, now with the specific loads I used.

    This Hyrox Workout Blueprint: Leg Power & Stamina

    This workout was structured to hit the legs from multiple angles – bilateral strength, unilateral stability, explosive power – all while keeping the heart rate up and building conditioning.

    The Workout:

    • 1. 3 Rounds:
      • 8 Barbell Back Squat @ 225 lbs
      • 400m Run
    • 2. 3 Rounds:
      • 20 Bulgarian Squat (10 per leg) with 50 lbs dumbbells
      • 300m Row Erg
    • 3. 3 Rounds:
      • 20 Box Jump (onto a 20″ box)
      • 600m Bike Erg
    • 4. 3 Rounds:
      • 30 Sit-ups
      • 300m Ski Erg

    Movement Breakdown & Rationale:

    Understanding the purpose behind each exercise (and the loading) can help you tailor your own Hyrox training:

    Barbell Back Squat @ 225 lbs & 400m Run: The back squat is the king for foundational lower body strength. Using a challenging weight like 225 lbs for 8 reps builds serious strength in the quads, glutes, and hamstrings. Pairing it with a 400m run immediately challenges your ability to perform under cardiovascular stress, a key Hyrox skill.
    Why I chose them: To build raw leg strength with a significant load and then immediately test aerobic capacity and the ability to transition.

    Bulgarian Squat with 50 lbs dumbbells & 300m Row Erg: Bulgarian (split) squats are fantastic for unilateral leg strength, balance, and identifying/correcting imbalances. Holding 50 lb dumbbells significantly increases the demand on each leg. The Row Erg complements this with a full-body cardio effort that still significantly engages the legs.
    Why I chose them: Unilateral work with substantial load is crucial for functional strength and injury prevention. The rower keeps the intensity high while providing a different stimulus.

    Box Jump (20″ box) & 600m Bike Erg: Box jumps to a 20-inch box develop explosive leg power (plyometrics), essential for dynamic movements and improving running efficiency. The Bike Erg follows up with a leg-dominant cardio burst, further building power endurance.
    Why I chose them: To train explosive power critical for many Hyrox stations and running, followed by sustained power output on the bike. The 20″ box is a good standard for consistent, powerful jumping.

    Sit-ups & 300m Ski Erg: Regular sit-ups are a straightforward way to build core muscular endurance. The Ski Erg provides a high-intensity, full-body metabolic finisher that heavily taxes the core, lats, and shoulders.
    Why I chose them: A strong core is fundamental. The Ski Erg ensures a powerful finish to the workout, pushing conditioning to the max.

    My Experience & Key Takeaways:

    Monday’s session started strong. The back squats at 225 lbs felt solid for the 8 reps, and my run paces for the 400s were consistent early on, hovering around the 4:30-4:35 min/km mark. The Bulgarian squats with the 50 lb dumbbells were definitely a grinder – 20 reps per round is a serious mental and physical test with that kind of load! My rowing pace was good for the first two intervals, but the rower decided to freeze up on that last one, so that 2:08 min/500m was a bit of a forced slowdown while troubleshooting – always an adventure!

    The box jumps to the 20″ box felt explosive, and it was good to see my bike pace get progressively faster with each 600m sprint, finishing the last one at a speedy 1:50 min/km. The final block of Sit-ups and Ski Erg was about emptying the tank; that Ski Erg always knows how to finish you off!

    Why This Type of Hyrox Workout Is Effective:

    This structure offers a comprehensive approach to leg and core development for Hyrox:

    • Varied Stimulus: It hits strength (with specified loads), power, unilateral stability, and endurance.
    • Compromised Performance Training: Constantly switching between strength and cardio mimics race conditions.
    • Full Body Integration: While leg-focused, the chosen cardio elements and core work ensure a holistic training effect.
    • Mental Toughness: Pushing through challenging couplets and varied movements builds resilience.

    If strong, enduring legs are your goal for your next Hyrox workout or race, consider incorporating these types of pairings and movements, adjusting weights and intensity to your level.

    Ready to Build Your Own Bulletproof Legs for Hyrox?

    As a certified Hyrox Performance Coach, I create programs that target your specific needs for the October Hyrox in Toronto and beyond. If you want to develop powerful legs, a resilient core, and peak conditioning, reach out! Let’s build a plan to help you smash your goals.

    Get in Touch

    What are your favorite exercises (and weights!) for a quad-focused Hyrox workout? Share your thoughts below!

    Workout Summary

    • Workout Name: HYROX LEG BUILDER
    • TOTAL TIME: 38:02
    • CALORIES: 399
    • AVG HR: 138
    • Date: Mon, May 19, 2025 at 08:07 A.M.
    • Synced: Synced from Watch
    • Focus: Anterior Legs & Core
    • Type: FOR TIME – 38:02

    Detailed Workout Log

    # Exercise Time HR
    18 Barbell Back Squat00:4486
    2400m Run01:49120
    38 Barbell Back Squat01:10143
    4400m Run01:48152
    58 Barbell Back Squat01:20154
    6400m Run01:50152
    720 Bulgarian Squat01:53151
    8300m Row Erg01:10132
    920 Bulgarian Squat01:36121
    10300m Row Erg01:09115
    1120 Bulgarian Squat02:25109
    12300m Row Erg01:17110
    1320 Box Jump02:19103
    14600m Bike Erg01:12104
    1520 Box Jump02:13155
    16600m Bike Erg01:09162
    1720 Box Jump02:05165
    18600m Bike Erg01:06164
    1930 Sit Ups01:55153
    20300m Ski Erg01:15150
    2130 Sit Ups01:55148
    22300m Ski Erg01:14147
    2330 Sit Ups02:13143
    24300m Ski Erg01:09148
    FOR TIME38:02

    Run Pace Analysis (min/km)

    Log # Activity Time (MM:SS) Pace (min:sec/km)
    2400m Run01:494:33 min/km
    4400m Run01:484:30 min/km
    6400m Run01:504:35 min/km

    Row Erg Pace Analysis (min/500m)

    Log # Activity Time (MM:SS) Pace (min:sec/500m)
    8300m Row Erg01:101:57 min/500m
    10300m Row Erg01:091:55 min/500m
    12300m Row Erg01:172:08 min/500m

    Bike Erg Pace Analysis (min/km)

    Log # Activity Time (MM:SS) Pace (min:sec/km)
    14600m Bike Erg01:122:00 min/km
    16600m Bike Erg01:091:55 min/km
    18600m Bike Erg01:061:50 min/km

    Ski Erg Pace Analysis (min/500m)

    Log # Activity Time (MM:SS) Pace (min:sec/500m)
    20300m Ski Erg01:152:05 min/500m
    22300m Ski Erg01:142:03 min/500m
    24300m Ski Erg01:091:55 min/500m
  • May 17 – Powerful Chest for Hyrox: Workout Breakdown

    May 17 – Powerful Chest for Hyrox: Workout Breakdown

    On Saturday, May 17th, I hit a demanding Hyrox workout focused on building chest strength, muscular endurance, and overall conditioning – all vital for the Hyrox in Toronto this October. The session clocked in at 37 minutes and 52 seconds, with an average heart rate of 145 bpm and an estimated 451 calories burned. Beyond my personal grind, I want to break down this session to show you how these movements contribute to Hyrox performance and how you might structure similar training.

    This Hyrox Workout Blueprint: Chest Strength & Endurance

    This workout was structured in couplets, pairing a strength movement with a cardiovascular or metabolic conditioning piece to simulate the demands of a Hyrox race.

    The Workout:

    • 1. 3 Rounds:
      • 400m Run
      • 20 Barbell Bench Press @ 135 lbs
    • 2. 3 Rounds:
      • 300m Ski Erg
      • 20 DB Incline Press (40lb dumbbells)
    • 3. 3 Rounds:
      • 300m Row Erg
      • 20 Push Ups
    • 4. 3 Rounds:
      • 400m Run
      • 20 GHD Sit Ups

    Movement Breakdown & Rationale:

    Let’s explore why these exercise pairings are effective for a chest-focused Hyrox workout:

    400m Run & Barbell Bench Press: The run elevates your heart rate and pre-fatigues you slightly before hitting the bench press. This simulates lifting under compromised conditions often found in Hyrox. The Barbell Bench Press itself is a foundational movement for raw chest, shoulder, and triceps strength.
    Why I chose them: To build strength endurance and the ability to perform skilled lifts when breathing hard. 135lbs for 20 reps is a challenging but manageable weight for multiple sets in this context.

    300m Ski Erg & DB Incline Press: The Ski Erg is a potent full-body metabolic conditioner that also heavily engages the upper body pulling and pushing muscles. Pairing it with the DB Incline Press targets the upper chest effectively while requiring significant stabilization from the dumbbells.
    Why I chose them: To build upper chest strength with a different stimulus (dumbbells promote unilateral stability) and to keep the heart rate high with a Hyrox-specific machine.

    300m Row Erg & Push Ups: The Row Erg provides another full-body cardio blast with a focus on pulling, offering a contrast to the pushing movement of the push-ups. Push Ups are a fantastic bodyweight exercise for chest, shoulder, and triceps endurance.
    Why I chose them: To develop chest endurance with a bodyweight movement and incorporate a different cardio machine that also engages the back, promoting balance.

    400m Run & GHD Sit Ups: The final runs are designed to push your aerobic capacity to its limit, especially when combined with a high-skill, intense core movement like GHD Sit Ups. These sit-ups develop powerful hip flexor and abdominal strength.
    Why I chose them: To finish with a high-intensity core challenge and empty the tank with more running, building that end-of-race grit.

    My Experience & Key Takeaways:

    Last Saturday’s session was a true “throwdown.” The initial runs and bench presses felt strong, but as expected, those bench reps got progressively tougher as fatigue from the run and previous sets started to creep in. My run times for those 400s were pretty consistent early on.

    The Ski Erg and Incline Press combo was a real lung and shoulder burner. Keeping the Ski Erg pace up and then immediately stabilizing those 40lb dumbbells required a lot of focus. Similarly, the Row Erg pushed the pace before dropping down for push-ups, where maintaining a steady rhythm was key.

    Those final runs after the GHD Sit Ups were a pure mental game – my heart rate peaked at 184 bpm on the first run of that final block! It’s in those moments you build the resilience needed for race day.

    Why This Type of Hyrox Workout Is Effective:

    This kind of Hyrox workout structure, with its blend of strength movements and varied cardio intervals, is incredibly effective because:

    • It directly mimics the stop-start, strength-to-cardio nature of a Hyrox race.
    • It builds phenomenal work capacity and strength endurance.
    • It challenges you to maintain good form and mental focus when fatigued.
    • It develops a well-rounded athleticism crucial for all Hyrox stations.

    If you’re looking to build a powerful chest that can also go the distance, give a structure like this a try, scaling the weights and reps to your current abilities.

    Ready to Conquer Your Hyrox Goals?

    As a certified Hyrox Performance Coach, I’m passionate about helping athletes like you prepare for the unique demands of Hyrox. If the October Hyrox in Toronto is on your radar, or you’re looking to tackle any Hyrox event, let’s connect. I can help you build the strength, endurance, and race strategy to crush it!

    Get in Touch

    What’s your go-to Hyrox workout for building chest strength and endurance? Share in the comments!

    Workout Summary

    • Workout Name: HYROX CHEST BLAST
    • TOTAL TIME: 37:52
    • CALORIES: 451
    • AVG HR: 145 bpm
    • Date: Sat, May 17, 2025
    • Synced: Synced from Watch
    • Focus: Chest Strength & Metabolic Conditioning
    • Type: FOR TIME

    Detailed Workout Log

    CHEST DAY
    FOR TIME – 37:52

    # TYPE LB TIME HR
    1400m Run 01:46116
    220 Barbell Bench Press13500:55137
    3400m Run 01:53135
    420 Barbell Bench Press13501:20147
    5400m Run 01:53154
    620 Barbell Bench Press13501:21143
    7400m Run 01:54134
    820 DB Incline Press40s01:20139
    9300m Ski Erg 01:20148
    1020 DB Incline Press40s01:30144
    11300m Ski Erg 01:26138
    1220 DB Incline Press40s01:40125
    13300m Ski Erg 01:23134
    1420 Push Ups 01:57134
    15300m Row Erg 01:13144
    1620 Push Ups 01:37142
    17300m Row Erg 01:16136
    1820 Push Ups 01:43142
    19300m Row Erg 01:17142
    2020 GHD Sit Ups 01:05154
    21400m Run 02:00184
    2220 GHD Sit Ups 01:05171
    23400m Run 01:58162
    2420 GHD Sit Ups 01:04162
    25400m Run 01:52163
     FOR TIME 37:52–

    Run Pace Analysis (min/km)

    # Activity Time (MM:SS) Pace (min:sec/km)
    1400m Run01:464:25 min/km
    3400m Run01:534:43 min/km
    5400m Run01:534:43 min/km
    7400m Run01:544:45 min/km
    21400m Run02:005:00 min/km
    23400m Run01:584:55 min/km
    25400m Run01:524:40 min/km