Seamus O'Hara

Tag: Active Recovery

  • Weekly Roundup: PRs, Deloads, and Partner Grinds for Hyrox (June 29 – July 5)

    Weekly Roundup: PRs, Deloads, and Partner Grinds for Hyrox (June 29 – July 5)

    This past week, from June 29th to July 5th, was a masterclass in varied intensity and strategic adaptation for Hyrox. From smashing personal records in running to navigating deloads, celebrating Canada Day with a monumental challenge, and tackling a brutal partner workout, every day offered unique lessons. This roundup will break down how these diverse training stimuli contribute to building a well-rounded, resilient athlete ready to conquer any Hyrox race. Discover how to integrate speed, strength, and smart recovery into your own training.

    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

    Sunday, June 29th: “Burden of Will” CrossFit WOD (with Jordan)

    Burden of Will WOD Thumbnail

    The week kicked off with an epic CrossFit session with Jordan, tackling “Burden of Will.” This challenging workout, complete with a 20lbs vest and a 1600m run in the heat, pushed our mental and physical limits. We aimed for sub-30 minutes and successfully completed it in 28:46. This intense session of compromised running and weighted movements is vital for building Hyrox resilience. You can read more about this workout in Weekend Warriors: 5km PR & CrossFit ‘Burden of Will’ for Hyrox Resilience.

    Monday, June 30th: When the Easy Run Gets Tough

    Challenging Run Thumbnail

    Even easy runs can become a battle, and Monday was a prime example. A planned one-hour run at a comfortable pace turned into an unexpected grind, highlighting the importance of listening to your body, even when external conditions seem fine. This session was a valuable lesson in adaptability and resilience. Discover how to approach those tough days and regroup for future success in When the Easy Run Gets Tough: Lessons from a Challenging Session.

    Tuesday, July 1st: Canada Day Challenge – Endurance Strength & Stair Climb

    Canada Day Challenge Thumbnail

    Canada Day was celebrated with a challenging two-part workout: a grueling endurance strength session for legs and core, followed by a monumental 60-floor stair climb with 60lbs, celebrating the Canada Flag’s 60th birthday. This session built immense resilience, strength endurance, and mental grit. Learn how these types of sessions can boost your Hyrox performance in Canada Day Challenge: Endurance Strength & 60-Floor Stair Climb.

    Wednesday, July 2nd: Strategic Recovery & Work Demands

    Work and Recovery Thumbnail

    Wednesday was a non-training day, filled with work, including coaching sessions in the morning and evening, and a videography shoot in Kitchener during the day. While no formal workout took place, these busy days often serve as an important form of active recovery, keeping the body moving and aiding overall recovery without additional structured stress. Prioritizing rest and adapting to a demanding schedule is crucial for long-term progress and preventing burnout.

    Thursday, July 3rd: Strategic Deload & Unplanned Intensity

    Deload & Hyrox Class Thumbnail

    Thursday marked the beginning of a strategic deload week and hypertrophy transition with a light back day. Despite planning to take it easy, the Hyrox class I programmed pulled me into an unexpectedly intense session. This day highlights the importance of flexible programming and how high-intensity Hyrox training can still be beneficial even when feeling fatigued. Learn more in Strategic Deload & Unplanned Intensity: Lessons from a Hyrox Training Day.

    Friday, July 4th: Strategic Deload: Shoulder Focus & Active Recovery

    Shoulder Deload Thumbnail

    Friday continued the deload week with a balanced training day, combining a light run with a focused shoulder workout. This session aimed to aid recovery and prepare for increased intensity in the upcoming hypertrophy block. Even on a deload, specific movements like farmers carries can challenge you, building mental toughness for Hyrox. Discover how to effectively incorporate lighter sessions for recovery and preparation in Strategic Deload: Shoulder Focus & Active Recovery for Hyrox.

    Saturday, July 5th: Hyrox Partner Challenge: “Expensive Relationship”

    Expensive Relationship Thumbnail

    Saturday delivered a truly tough Hyrox partner workout, “Expensive Relationship,” which I programmed for CrossFit Birch Bender. This session was a masterclass in compromised work and strategic pacing, designed to build unparalleled resilience and simulate race-day demands. Learn how partner workouts can elevate your performance and how to tackle complex conditioning pieces for maximum Hyrox benefit in Hyrox Partner Challenge: ‘Expensive Relationship’ for Ultimate Resilience.

    Overall Weekly Reflections

    This week, from June 29th to July 5th, was a testament to the power of a well-rounded and adaptable training philosophy for Hyrox. We navigated intense CrossFit WODs, strategic deloads, and even an unplanned recovery day, all while making significant progress. The consistent integration of varied stimuli – from pure running speed to heavy functional movements and partner challenges – is clearly building a robust and resilient athlete. The ability to listen to the body, adjust programming, and still push limits when appropriate is key to long-term success and peak performance for the Toronto Hyrox race. Remember, every day offers an opportunity to learn and grow, even when things don’t go exactly as planned.

    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
  • Strategic Deload: Shoulder Focus & Active Recovery for Hyrox

    Strategic Deload: Shoulder Focus & Active Recovery for Hyrox

    Today, July 4th, marked a balanced training day, combining a light run with a focused shoulder workout as part of a strategic deload week. This approach is crucial for anyone transitioning into a new training block, like hypertrophy, ensuring your body gets the necessary recovery without losing momentum. You’ll learn how to effectively incorporate lighter sessions to aid recovery and prepare for increased intensity, and how even “easy” workouts can present unexpected challenges that build mental toughness for your Hyrox journey.

    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 Workout Blueprint

    Part 1: Light Aerobic Run

    • Planned Duration: 30 minutes
    • Focus: Light aerobic base building

    Part 2: Deload Shoulder Workout (Hypertrophy Transition)

    This session focused on controlled volume and lighter weights for the shoulders, preparing for the upcoming hypertrophy phase.

    • Single Arm Seated Arnold Press:
      • 30lbs x 10 reps per arm
      • 30lbs x 7 reps per arm
      • 30lbs x 7 reps per arm
    • Rest 1:30 per arm
    • Superset:
      • Strict Press:
        • 75lbs x 10 reps
        • 75lbs x 8 reps
        • 75lbs x 8 reps
      • Push Press:
        • 75lbs x 10 reps
        • 75lbs x 8 reps
        • 75lbs x 8 reps
    • Rest 1:30 per superset
    • Superset:
      • Farmers Carry: 3 sets of 200m @ 56lbs (each hand)
      • Lateral Raises: 3 sets of 10 reps @ 20lbs
    • Rest 1:30 per superset
    • Bradford Press:
      • 45lbs x 10 reps
      • 45lbs x 10 reps
      • 45lbs x 10 reps
    • Rest 1:30 per set

    Movement Breakdown & Rationale

    Here’s a deeper look at why these movements and workout types benefit your Hyrox performance:

    • Light Aerobic Run: Essential for active recovery and maintaining cardiovascular fitness during a deload. It promotes blood flow, aids muscle repair, and keeps your aerobic engine primed without adding significant stress.
    • Single Arm Seated Arnold Press: Targets all three heads of the deltoid, promoting balanced shoulder development and stability. Performing it unilaterally challenges core stability, beneficial for Hyrox movements like sled pushes and farmers carries.
    • Strict Press: Builds foundational overhead strength, crucial for movements like wall balls and generally improving upper body pushing power for the sled push.
    • Push Press: Incorporates leg drive into the overhead press, developing explosive power from the lower body to the upper body. This translates to more efficient and powerful movements in Hyrox, especially when fatigued.
    • Farmers Carry: A direct Hyrox station, this movement builds immense grip strength, core stability, and shoulder endurance. It’s excellent for improving your ability to hold heavy loads under fatigue.
    • Lateral Raises: Isolates the lateral deltoids, contributing to overall shoulder health, stability, and endurance, which are vital for sustained overhead work in Hyrox.
    • Bradford Press: A unique shoulder exercise that improves shoulder mobility, stability, and endurance through a wide range of motion. It’s great for building resilient shoulders capable of handling varied demands.

    My Experience & Key Takeaways for Your Training

    Yesterday was a prime example of a successful deload day, offering valuable lessons for your own training. The initial 30-minute run served its purpose perfectly as light aerobic recovery, helping to flush out fatigue from the intense week prior. This underscores the importance of active recovery for you – it’s not just about resting, but about promoting blood flow and mobility to aid muscle repair.

    The shoulder workout, designed with lower volume and lighter weights for my hypertrophy transition, felt good overall. The Arnold Presses and the Strict/Push Press superset allowed for controlled movement and muscle activation without excessive strain. However, the Farmers Carries did get surprisingly tough, highlighting that even during a deload, specific movements can expose areas that need continued work – for you, this means persistent focus on grip and core endurance for Hyrox. The Bradford Press was a nice finisher, emphasizing mobility and stability. This deload week, moved up due to feeling a bit beat down, has already proven beneficial. For your training, remember that listening to your body and adjusting your programming is a sign of intelligence, not weakness. A timely deload can be the catalyst for greater gains and preventing burnout as you prepare for your next Hyrox race.

    Scaled Options

    If you are looking to incorporate similar workouts into your deload or regular training, here are a few ways to scale them to your fitness level:

    • Light Aerobic Run: Adjust duration (e.g., 20-45 minutes) and pace to a conversational, easy effort. Focus on controlled breathing and maintaining a low heart rate zone.
    • Single Arm Seated Arnold Press: Use lighter dumbbells or perform seated dumbbell shoulder press.
    • Strict Press / Push Press Superset:
      • Reduce barbell weight.
      • Perform strict press with dumbbells.
      • Substitute push press with dumbbell push press or even a thruster with lighter weight.
    • Farmers Carry:
      • Reduce dumbbell/kettlebell weight.
      • Reduce distance (e.g., 100m or shorter intervals).
      • Use a single heavy dumbbell for a unilateral carry to challenge core stability.
    • Lateral Raises: Use lighter dumbbells or resistance bands. Focus on controlled movement and muscle contraction.
    • Bradford Press: Use an empty barbell or a PVC pipe to focus purely on mobility and range of motion.

    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
    Workout Data Block (July 4th)

    Part 1: Light Aerobic Run
    Time: 10:10 AM
    Duration: 34:20 minutes
    Distance: 6.03 km
    Pace: 05:41/km
    Calories Burned: 463
    Average Heart Rate: 146 bpm
    Max Heart Rate: 167 bpm
    Min Temp: 25°C
    Max Temp: 29°C

    Part 2: Deload Shoulder Workout (Hypertrophy Transition)
    Time: 01:32 PM
    Duration: 32:13 minutes
    Moving Duration: 18.64 minutes
    Calories Burned: 214
    Average Heart Rate: 108 bpm
    Max Heart Rate: 162 bpm
    Min Temp: 29°C
    Max Temp: 31°C

    Workout Details:
    Exercise Sets x Reps / Distance Weight
    Single Arm Seated Arnold Press 3 x (10, 7, 7)/per arm 30 lbs
    Strict Press 3 x (10, 8, 8) 75 lbs
    Push Press 3 x (10, 8, 8) 75 lbs
    Farmers Carry 3 x 200m 56 lbs (each hand)
    Lateral Raises 3 x 10 20 lbs
    Bradford Press 3 x 10 45 lbs
  • When the Easy Run Gets Tough: Lessons from a Challenging Session

    When the Easy Run Gets Tough: Lessons from a Challenging Session

    Even the most seasoned athletes have “off” days, and sometimes, what looks like an easy session on paper turns into an unexpected battle. Today, June 30th, I set out for a planned one-hour run at a comfortable 5:45/km pace. While the humidity and pressure seemed low, the reality felt far different. This post dives into a run that got the better of me, offering insights into listening to your body, adapting to unexpected challenges, and the valuable lessons learned even when a workout doesn’t go as planned. You’ll learn how to approach those tough days and regroup for future success.

    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 Workout Blueprint

    June 30th: The Unexpectedly Tough Run

    A planned aerobic base run that turned into a lesson in resilience and adaptation.

    • Planned Duration: 1 hour
    • Planned Pace: 5:45/km
    • Actual Distance: 8.21 km
    • Actual Duration: 47:02
    • Actual Pace: 05:44/km

    Movement Breakdown & Rationale

    Here’s a deeper look at why consistent running, even on challenging days, is vital for your Hyrox performance:

    • Aerobic Base Running: Regular, sustained running at a moderate pace builds your aerobic engine, which is the foundation for all endurance events, including Hyrox. It improves your body’s ability to use oxygen efficiently, allowing you to sustain effort for longer periods. Even when a run feels tough, the consistent stimulus contributes to your overall fitness.
    • Mental Fortitude: Pushing through discomfort, even when you need to adjust your plan, builds mental toughness. This resilience is directly transferable to the later stages of a Hyrox race when fatigue sets in, and you need to keep moving forward.
    • Adaptability: Not every training day will be perfect. Learning to adapt your plan on the fly, whether by slowing down, taking walk breaks, or cutting a session short, is a crucial skill. It prevents overtraining and injury, ensuring you can come back stronger for the next session.

    My Experience & Key Takeaways for Your Training

    Today’s run was a prime example of how training doesn’t always follow the script. What started as a seemingly easy one-hour base run quickly became a battle against an invisible force. Despite relatively low reported humidity (50%) and pressure, it felt incredibly heavy, like the sky was bearing down with stifling heat and humidity. Temperatures in the ‘Feels Like 34°C’ range aren’t usually a major deterrent for me, so this was surprising. About halfway through, I was really fighting for air, and with 20 minutes left, I had to stop and walk for a few seconds. I tried to push through again but it felt like drawing air through a snorkel, and I ultimately had to drop my pace significantly to get myself home safely. Not every day is a win, and while I hate quitting, this one, presumably easy run, truly got the better of me. My Garmin watch also didn’t properly record my heart rate, which is a key metric I usually rely on to understand what went wrong.

    For your training, this experience highlights a few crucial points:

    • Listen to Your Body: Even when metrics or external conditions seem fine, your body’s internal signals are paramount. Pushing through severe discomfort can lead to injury or deeper fatigue.
    • Adaptability is Key: It’s okay to adjust your workout on the fly. A slightly shorter or slower session is always better than pushing to the point of breakdown.
    • Embrace the “Off” Days: Not every session will be a triumph. Learning to accept these days, regroup, and recover is a sign of maturity as an athlete. It builds mental resilience for race day, where unexpected challenges are guaranteed.
    • Data Limitations: While metrics are valuable, sometimes they don’t tell the whole story, or technology fails. Trust your intuition and how you feel.

    Time to regroup and come back strong tomorrow!

    Scaled Options

    If you encounter a run like this, here are a few ways you can adapt:

    • Reduce Pace: Immediately slow down to a comfortable conversational pace, even if it’s slower than planned.
    • Incorporate Walk Breaks: Don’t be afraid to take short walking breaks to bring your heart rate down and recover.
    • Shorten the Session: If the discomfort persists, cut the run short. It’s better to live to train another day.
    • Cross-Train: If running feels impossible, switch to a lower-impact cardio activity like cycling or swimming for the day.
    • Focus on Effort, Not Pace: On days where external factors (like heat or fatigue) are high, prioritize maintaining a consistent effort level rather than hitting a specific pace.

    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
    Workout Data Block (June 30th)

    Georgina – Base Run
    Time: 12:40 PM
    Duration: 47:02 minutes
    Distance: 8.21 km
    Pace: 05:44/km
    Calories Burned: 616
    Average Heart Rate: N/A (watch did not record properly)
    Max Heart Rate: N/A (watch did not record properly)
    Min Temp: 29°C
    Max Temp: 33°C
    Elevation Gain: 18.86 m
    Elevation Loss: 16.41 m
  • Weekly Roundup: Speed PRs, CrossFit Grinds & Active Recovery (June 22-28)

    Weekly Roundup: Speed PRs, CrossFit Grinds & Active Recovery (June 22-28)

    This past week, from June 22nd to June 28th, was a dynamic blend of high-intensity training, personal records, and essential active recovery, perfectly mirroring the varied demands of Hyrox. From hitting a new 5km PR to battling through a tough CrossFit WOD and balancing it all with active recovery days, this week showcased how a holistic approach keeps you moving forward. Here’s a look back at how the week unfolded and the lessons learned for your Hyrox journey.

    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

    Sunday, June 22nd: Active Recovery in London

    London Trampoline Park Thumbnail

    Kicking off the week in London with the kid was a fantastic way to prioritize active recovery. We spent several hours at a trampoline park, which provided a really fun way to get the heart rate up with jumping, obstacle courses, and playful running. The rest of the day involved extensive walking around a museum, contributing a significant number of steps and light aerobic work. This highlights that recovery doesn’t always have to be passive; movement can be medicine.

    Monday, June 23rd: Rest & Rebalance

    Rest and Recovery Thumbnail

    Monday was a non-training day, driven by a busy schedule of two shoots and a coaching session. While missing a planned workout can sometimes feel like a setback, it’s a crucial reminder that life happens. Prioritizing rest and avoiding burnout, especially with a demanding schedule, is paramount for long-term progress and preventing injury. Sometimes, the best workout is no workout at all.

    Tuesday, June 24th: Strength-Power-Run Triplets

    Strength-Power-Run Triplets Thumbnail

    Tuesday brought a challenging session focused on building “compromised running” ability. This workout utilized Strength-Power-Run Triplets to train the body to maintain running efficiency even after taxing strength movements, a direct simulation of Hyrox race demands. It was a tough session that pushed my ability to run under fatigue.

    Wednesday, June 25th: Deadlift PR & Chest Endurance

    Deadlift PR & Chest Endurance Thumbnail

    Wednesday was a big day for strength and targeted muscular endurance. The session started with a deadlift workout where I hit a significant PR, followed by a chest-focused metcon. This workout is fully broken down in my post: Deadlift PR & Chest Endurance Triplet for Hyrox. It was an excellent example of building foundational strength and localized endurance crucial for Hyrox’s pushing and pulling stations.

    Thursday, June 26th: AMRAP40 Leg Burner

    AMRAP40 Leg Burner Thumbnail

    Thursday delivered a serious leg workout, an AMRAP40 that accumulated over 450 squats and nearly as many deadlifts. This progressive, high-volume session, which I programmed for CrossFit Birch Bender’s weekly Hyrox class, is detailed in AMRAP40 Leg Burner: Building Hyrox Endurance Through Progressive Volume. It was a true test of grit and a fantastic way to build race-day resilience.

    Friday, June 27th: Family Fun & Active Recovery, Plus a Sled Push PR!

    Trampoline Park & Sled Push Thumbnail

    Another active recovery day disguised as family fun! I spent the day at Skyzone Trampoline Park with the kid, enjoying jumping, running, and navigating obstacle courses – a playful yet effective way to move. Following that, we headed to Canada’s Wonderland, where I accumulated a substantial number of steps from walking around. Later in the afternoon, before a personal training session, I managed to hit a significant Sled Push PR, pushing 700lbs for 50 feet! These days are essential for recovery, maintaining general activity, and mental well-being, while also finding moments to push performance limits.

    Saturday, June 28th: 5km PR Run!

    5km PR Run Thumbnail

    The week culminated with a massive personal best on Saturday: a 5km run completed in 22:13, at a blistering 4:27/km pace. This shattered my previous PR by a remarkable 1 minute and 18 seconds! This achievement highlights the importance of consistent running development, even amidst varied functional training. It was a highly rewarding effort that reinforced the progress in my aerobic capacity and speed.

    Sunday, June 29th: “Burden of Will” CrossFit WOD (With Jordan)

    5km PR & Burden of Will Thumbnail

    Rounding out the week, Sunday was an epic CrossFit session with Jordan, tackling “Burden of Will.” This challenging workout, which included a 20lbs vest and a 1600m run in the heat, pushed us both to our limits. We aimed for sub-30 minutes and successfully completed it in 28:46. This intense session of compromised running and weighted movements perfectly rounded out the week, building mental and physical resilience vital for Hyrox. You can read more about this workout in Weekend Warriors: 5km PR & CrossFit ‘Burden of Will’ for Hyrox Resilience.

    Overall Weekly Reflections

    This week was an incredible testament to the power of balanced and progressive training for Hyrox. From setting new running PRs and tackling high-volume strength sessions to integrating active recovery and embracing tough CrossFit WODs, every day contributed to a stronger, more resilient athlete. The progress in my 5km run pace is particularly encouraging, underscoring the importance of building a strong aerobic engine. The consistency, coupled with strategic intensity and recovery, is clearly paying dividends for the Toronto Hyrox race. Remember, it’s not just about what you do, but how you integrate it all for peak performance.

    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
  • Weekly Roundup: June 9th – June 15th

    Weekly Roundup: June 9th – June 15th

    This past week of training (June 9th – June 15th, 2025) was a fantastic block of layering different types of stimulus, from trail running and focused strength work to high-intensity intervals and a massive partner challenge. It was all about building a well-rounded fitness profile for the demands of Hyrox Toronto this October. Here’s a look back at how the week unfolded.

    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 9th: Trail Running Safety & The Unexpected

    The week kicked off with a 12km trail run. This session turned into an important lesson on safety and navigating the unexpected when out in nature. It became more about problem-solving and being prepared than hitting specific paces, which is a crucial skill in itself.

    Read the full story and safety takeaways: [June 9th – Trail Running Safety: Navigating the Unexpected]

    Tuesday, June 10th: Forced Rest Day

    Tuesday was an unplanned but helpful recovery day. I was booked solid with work and didn’t have time to get a workout in. While it wasn’t my choice, getting that extra recovery time was definitely beneficial for the hard sessions planned for the rest of the week.

    Wednesday, June 11th: Training the Ego – Push/Core & a 5km Tempo Run

    Wednesday was a great lesson in smart training. I hit two distinct sessions with a clear theme: training for the intended stimulus, not just for heavy weight or max speed.

    • Workout 1 (Push & Core): A quick but intense session with three supersets (Push Press/Toes to Bar, Bench Press/GHD Sit-ups, Neutral Grip DB Incline/Tricep Extensions). The main takeaway was “checking my ego” by lowering the weight on several exercises to ensure I could complete all 20 reps per set unbroken with good tempo.
    • Workout 2 (5km Tempo Run): The goal was a sub-5:00/km pace, but not all out. It was a huge confidence booster to find I had to actively hold myself back to stay in the tempo zone, finishing with an average pace of 4:52/km.

    Read the full breakdown and my thoughts on smart training: [June 11 – Training the Ego: Push/Core Workout & 5km Tempo Run]

    Thursday, June 12th: Pull Strength & Lactate Threshold Intervals

    This was another multi-part day. It started with a 10km BikeERG warmup, followed by a pull-focused strength session with supersets (Barbell Rows, Ring Rows, Cable Pulldowns, various curls). The day finished with a brutal but effective lactate threshold running workout, consisting of two blocks of five 40-second hard intervals, which were hitting around a 3:19/km pace.

    My Takeaway: This day was all about building capacity at both ends: muscular endurance under load and the ability to handle and recover from high-intensity running efforts.

    See the detailed data for all three sessions: [June 12 – Hyrox Prep: Pull Strength & Lactate Threshold Run]

    Friday, June 13th: Partner WOD & a Sled Pull PR!

    Feeling a bit sore from the lactate run, I started with a deliberate 10-minute BikeERG warmup (holding >200W). Then, I teamed up with fellow coach Jordan for a massive “100 Rep Partner Challenge” (1km Row, 100 Wall Balls, 100 cal Echo Bike, 100 Box Jumps, 100 Burpee Pull-ups, 1km Row), which we finished in 27:09. The highlight of the day came afterward when I decided to test a heavy sled pull and hit a huge PR of 610 lbs for 100 feet!

    My Takeaway: A fantastic reminder of how training with a partner can push you to new levels, and that sometimes, even when you start out sore, you can hit a massive PR if you’re smart about your warmup and approach.

    Read the full story of the partner WOD and the PR: [June 13 – Partner WOD & a 610lb Sled Pull PR]

    Saturday, June 14th: Active Recovery Run

    After a big week, Saturday was a dedicated active recovery day. The only goal was an easy 6km run, holding a steady 6:02/km pace to get the blood flowing and flush out the system. This was crucial for setting up Sunday’s session.

    Sunday, June 15th: Quad Endurance Finisher

    The week finished with a time-crunched but intense quad-focused endurance workout. After a high-rep squat warmup, I hit two tough supersets: one with Barbell Bulgarian Split Squats and Air Squats, and another with Slantboard Goblet Squats and Barbell Reverse Lunges. This session was a real quad-burner and a great example of how a well-planned recovery day can lead to a high-quality performance the next day.

    Read the full breakdown of the recovery/performance combo: [June 15 – Recovery Run & A Brutal Quad Endurance Workout]

    Overall Weekly Reflections

    This week was a fantastic blend of high-intensity work, strength endurance, and smart recovery. It highlighted the importance of adapting sessions based on how the body feels (like dropping weight on June 11th) and using lower-intensity days to set up bigger efforts (like the June 14th run leading into the June 15th quad session). Every workout, whether a PR effort or an easy recovery run, served a specific purpose in the bigger picture of preparing for 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 15 – Recovery Run & A Brutal Quad Endurance Workout

    June 15 – Recovery Run & A Brutal Quad Endurance Workout

    This weekend was a textbook example of how a properly executed recovery day can set you up for success in a tough session the following day. Yesterday, the goal was simple: easy active recovery. Today, the plan was to hit a time-crunched but intense quad-focused endurance workout. Let’s break down how the two days complemented each other.

    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!

    Part 1: Saturday’s Active Recovery Run (June 14)

    After a big week of training, Saturday’s goal was easy active recovery. I headed out for a 6km run with the sole intention of maintaining a steady 6:02/km pace. There was no other agenda than to get the blood flowing, flush out any lingering soreness, and prepare my body for Sunday’s planned workout. This type of low-intensity session is crucial for long-term progress, as it aids recovery without adding significant training stress, allowing you to hit your harder sessions with better quality and reduced injury risk.

    My Experience: The run felt good! Holding the target pace was comfortable, and it did exactly what it was supposed to do – left me feeling refreshed and ready for what was to come.

    Part 2: Sunday’s Quad Endurance Workout (June 15)

    This session was all about building quad endurance under time constraints. I had about 40 minutes to get it done, so the structure involved high-rep supersets with strictly timed rest periods to keep the intensity up.

    The Workout Blueprint:

    Movement Breakdown & Rationale:

    Back Squats (High Reps): Used here as a potent warmup to thoroughly prime the quads, glutes, and hamstrings for the work to come, while also building muscular endurance.
    My Experience: I’m getting pretty comfortable with 135lbs for 20 reps now, so these felt like a good, solid warmup to the session.

    Barbell Bulgarian Split Squat & Air Squats: This superset pairs a heavy, unilateral strength movement with a high-rep, bodyweight plyometric-style movement. This is a fantastic way to build single-leg strength and stability and then immediately flush the legs with blood and spike the heart rate.
    Rationale: This combination builds strength and conditioning simultaneously, a key aspect of Hyrox training.

    Slantboard Goblet Squat & Barbell Reverse Lunge: Another tough superset. The slant board goblet squats emphasize the quads and allow for a deep range of motion. The barbell reverse lunges are another great unilateral movement that challenges balance and strength under fatigue.
    Rationale: To completely tax the quads and glutes with different movement patterns and loading styles, building serious endurance under tension.

    My Experience (Main Workout): This one burned! The supersets had my legs screaming pretty quickly. By the time I got to the final block of goblet squats and reverse lunges, it was a real mental grind, and my legs couldn’t have been over the workout soon enough. I also have to admit, I got distracted by my phone during one of the later sets of reverse lunges, and you can see in the data log that the set duration jumped by a couple of minutes – a good reminder to stay focused and present during tough workouts!

    Scaled Options for Quad Endurance:

    • Squats / Lunges: Use a lighter barbell, dumbbells, kettlebells, or perform bodyweight versions. Focus on quality movement over load.
    • Bulgarian Split Squats: Perform with bodyweight only, or with lighter dumbbells. Reduce reps if needed.
    • Slantboard Squats: If you don’t have a slant board, you can use regular goblet squats or elevate your heels on small plates.
    • General: Reduce the number of sets for each block from 3 to 2.

    Overall Reflections:

    This weekend was a perfect illustration of a smart training approach. The easy active recovery run on Saturday allowed me to come into Sunday’s session feeling refreshed and ready to hit it hard. That preparation enabled a high-quality, high-intensity quad endurance workout, even though it was time-constrained. It’s a reminder that what you do on your “easy” days has a direct impact on what you can achieve on your “hard” days.

    Smart Recovery, Stronger Performance

    Understanding how to use active recovery to prepare for your key sessions is crucial for long-term success and injury prevention. As a certified Hyrox Performance Coach, I can help you structure your training week for optimal results. Let’s get you ready for Hyrox Toronto!

    Get in Touch

    What’s your favorite way to use active recovery? Share your go-to sessions in the comments!

    Workout Summaries (June 14-15, 2025)

    Active Recovery Run (June 14):

    • Activity Name: Georgina Running
    • Duration: 36m 12s
    • Distance: 6.01 km
    • Avg Pace: 6:02 min/km
    • Avg HR: 144 bpm
    • Max HR: 158 bpm
    • Calories: 491 C
    • Training Effect: Aerobic Base (2.9)

    Quad Endurance Workout (June 15):

    • Activity Name: Quads Endurance
    • Duration: 35m 21s (Moving Time: 19m 21s)
    • Calories: 357 C
    • Avg HR: 130 bpm
    • Max HR: 169 bpm
    • Training Effect: Aerobic Base (2.2)

    Detailed Quad Workout Log

    Superset Exercise Set Time (s)
    WarmupBack Squat160.5
    WarmupBack Squat269.1
    WarmupBack Squat375.7
    1Barbell Bulgarian Split Squat161.0
    1Air Squats148.6
    1Barbell Bulgarian Split Squat279.9
    1Air Squats251.7
    1Barbell Bulgarian Split Squat347.2
    1Air Squats359.3
    2Slantboard Goblet Squat154.9
    2Barbell Reverse Lunge192.6
    2Slantboard Goblet Squat259.0
    2Barbell Reverse Lunge2230.1
    2Slantboard Goblet Squat349.9
    2Barbell Reverse Lunge3121.7
  • 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