Are you navigating a deload week or facing a workout where your body feels a bit beat down? This post dives into a recent training day (July 3rd) that combined a strategic light back session with an unexpectedly intense Hyrox class. You’ll learn how to approach deloading effectively, why listening to your body is paramount, and how to maximize your training even when energy levels aren’t ideal. This balance is crucial for preparing your body for the demands of hypertrophy and maintaining high performance for your Hyrox goals.
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: Deload Back Day (Hypertrophy Transition)
This session focused on light volume and weight to facilitate recovery and prepare the body for the upcoming hypertrophy block.
- Superset:
- Pull-ups: 4 sets of 8 reps
- Strict Toes to Bar: 4 sets of 8 reps
- Rest 1:30 between supersets
- Superset:
- DB Row: 3 sets of 8 reps per arm
- Front Tuck Hold: 3 sets (20s, 15s, 20s)
- Rest 1:30 between supersets
- Ring Icecream Makers (switched to DB at 2nd set):
- 1 set of 5 reps (Ring)
- 2 sets of 10 reps @ 50lbs (DB)
- Rest 1:30 between sets
Part 2: Hyrox Class – Unplanned Intensity!
The Hyrox class I programmed, designed to push limits even on a deload week (if you’re not careful!).
3 Rounds of:
- EMOM3:
- Max Cals Machine (alternating)
- Air Squats
- Max Cals Machine (alternating)
- Rest 1:00
- EMOM3:
- Wallballs
- Burpees
- HR Pushups
- Rest 1:00
- EMOM3:
- 100m Sprint
- Rest 1:00
Movement Breakdown & Rationale
Here’s a deeper look at why these movements and workout types benefit your Hyrox performance:
- Pull-ups: Fundamental for building upper body pulling strength and muscular endurance, crucial for various Hyrox stations like the sled pull and burpee broad jumps (for efficient movement).
- Strict Toes to Bar: Develops immense core strength and hip flexor control, vital for stability and efficient movement patterns throughout the Hyrox race.
- DB Row: Targets back thickness and pulling power unilaterally, mimicking real-world strength demands and improving posture under fatigue.
- Front Tuck Hold: Builds isometric core strength and body control, directly applicable to maintaining strong positions during sled pushes/pulls and burpees.
- Ring Icecream Makers / DB Pullover: Focuses on lat engagement and shoulder mobility, contributing to overall pulling power and overhead stability.
- Max Cals Machine (Rower/SkiErg): High-intensity bursts on these machines build anaerobic capacity and power output, directly simulating the explosive efforts needed in Hyrox stations.
- Air Squats: A high-volume staple for leg endurance, critical for wall balls, burpee broad jumps, and maintaining running form under fatigue.
- Wallballs: A cornerstone Hyrox movement, building full-body power endurance and shoulder stamina.
- Burpees: The ultimate full-body conditioning tool, directly preparing you for the burpee broad jumps and testing resilience under extreme fatigue.
- HR Pushups (Hand Release Pushups): Builds chest and tricep endurance with a full range of motion, directly applicable to the sled push and burpees.
- 100m Sprint: Short, maximal sprints develop top-end speed and anaerobic power, beneficial for quick bursts and maintaining pace when transitioning between stations in Hyrox.
My Experience & Key Takeaways for Your Training
Yesterday’s training was a perfect illustration of how to listen to your body and adapt your plan for optimal progress. I initiated an early deload week with a light back day because my body was feeling quite beat down. This highlights a crucial lesson for your training: **prioritize recovery and be flexible with your programming.** Sometimes, an unplanned deload is exactly what your body needs to prevent overtraining and ensure long-term gains. Volume was intentionally low, and weights were lighter, providing a much-needed break as the transition into a hypertrophy block begins.
Following the deload session, I coached and then participated in the Hyrox class I programmed for CrossFit Birch Bender. Despite intending to take it easy, the infectious energy of the class and the workout’s engaging structure pulled me in, resulting in a surprisingly great session with no regrets! This experience underscores that even during deloads or when feeling fatigued, a well-structured, high-intensity workout can still be highly beneficial if approached smartly. For your Hyrox training, remember that showing up and giving what you can, even if it’s not 100% of your peak capacity, often yields surprising results. The combination of Max Cals Machine, Air Squats, Wallballs, Burpees, HR Pushups, and Sprints in an EMOM format is a brutal but highly effective way to build the varied fitness demands of Hyrox. It tests your ability to push hard, recover quickly, and then push again – exactly what race day requires from you.
Scaled Options
If you are looking to take on workouts like these, here are a few ways to scale them to your fitness level:
- Deload Back Day:
- Pull-ups: Use a band for assistance, perform jumping pull-ups, or substitute with lat pulldowns.
- Strict Toes to Bar: Perform kipping toes to bar, hanging knee raises, or lying leg raises.
- DB Row: Use lighter dumbbells or perform seated cable rows.
- Front Tuck Hold: Reduce hold time, perform a plank, or a hollow body hold.
- Ring Icecream Makers / DB Pullover: Use lighter dumbbells or a resistance band.
- Hyrox Class EMOMs:
- Reduce Reps/Cals: Lower the target reps or calories for each minute.
- Increase Rest: Take longer rest periods between EMOM blocks.
- Modify Movements:
- Machine Cals: Adjust resistance or pace.
- Air Squats: Reduce depth or squat to a box.
- Wallballs: Use a lighter ball or a shorter target.
- Burpees: Perform step-back burpees (no jump or pushup) or burpees to a box.
- HR Pushups: Perform incline pushups (hands on a box or bench) or knee pushups.
- 100m Sprint: Reduce distance or perform a fast jog/run at a challenging but sub-maximal pace.
- Reduce Rounds: Complete 1 or 2 rounds instead of 3.
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 TouchPart 1: Deload Back Day (Hypertrophy Transition)
Time: 08:09 AM
Duration: 34:53 minutes
Moving Duration: 11:06 minutes
Calories Burned: 187
Average Heart Rate: 98 bpm
Max Heart Rate: 151 bpm
Min Temp: 26°C
Max Temp: 29°C
Workout Details:
| Exercise | Sets x Reps / Hold | Weight |
|---|---|---|
| Pull-ups | 4 x 8 | Bodyweight |
| Strict Toes to Bar | 4 x 8 | Bodyweight |
| DB Row | 3 x 8/per arm | 80 lbs |
| Front Tuck Hold | 3 x (0:20, 0:15, 0:20) | Bodyweight |
| Ring Lat Pullover | 1 x 5 | Bodyweight |
| DB Pullover | 2 x 10 | 50 lbs |
Part 2: Hyrox Class – 030725
Time: 08:57 AM
Duration: 34:21 minutes
Moving Duration: 34:21 minutes
Calories Burned: 440
Average Heart Rate: 147 bpm
Max Heart Rate: 179 bpm
Min Temp: 27°C
Max Temp: 30°C
Steps: 804
Hyrox Class Performance Details:
| Movement | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Machine, alt | 7 cal bikeERG | 20 cal Row | 22 cal Assault Bike |
| Air Squats | 35 reps | 35 reps | 35 reps |
| Machine, alt | 16 cal skiERG | 16 cal skiERG | 14 cal skiERG |
| Wallballs | 25 reps | 30 reps | 32 reps |
| Burpees | 12 reps | 12 reps | 13 reps |
| HR Pushups | 15 reps | 15 reps | 15 reps |
| Sprint | 0:23 | 0:20 | 0:18 |
| Sprint | 0:20 | 0:20 | 0:20 |
| Sprint | 0:20 | 0:19 | 0:18 |
