Seamus O'Hara

Tag: bikeerg

  • Hyrox Training Roundup: My Week in Workouts (June 15 – June 21)

    Hyrox Training Roundup: My Week in Workouts (June 15 – June 21)

    This past week of training (June 16th – June 22nd, 2025) was a great block that layered different types of stimulus, from active recovery and targeted strength endurance to high-intensity intervals. It was all about continuing to build 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 16th: A Trifecta of Training

    Monday was a multi-faceted day. It started with a 63-minute aerobic base run (~11km) to build endurance. This was followed by a push-focused strength session using supersets and techniques like long-length partials to maximize muscular endurance. The day finished with a spicy, quad-searing metcon of 5×20-second max effort intervals on the BikeERG.

    My Takeaway: This day was all about layering different energy systems – aerobic base, muscular endurance, and anaerobic power – to create a very complete athlete profile.

    See the detailed data for all three sessions: [June 16 – A Trifecta of Training: Base Run, Push Endurance & Bike Intervals]

    Tuesday, June 17th: Rest & Recovery

    After a solid block of training, Tuesday was a dedicated rest and recovery day. These days are non-negotiable for allowing the body to adapt, repair, and come back stronger for the next session.

    Wednesday, June 18th: The Mega Core Session

    This was a huge day for core work, essential for Hyrox performance. I went through four challenging supersets designed to hit the core from every angle, including Toes to Bar, Planks, GHD Sit-ups, and rotational work with carries and Pirate Swings. The session was so effective I was feeling it for days! This was part of a larger day that also included a base run and an endurance ride in the sun where I was happy to push my average speed up to 29.4 kph.

    My Takeaway: A strong core is the foundation for everything. Workouts like this build the stability needed to maintain form under fatigue during a long race.

    Read the full core workout breakdown: [June 18 – Try This Mega Core Workout for a Stronger Hyrox Performance]

    Thursday, June 19th & Friday, June 20th: Building the Back & Mastering Pace

    These two days were combined into one blog post with two key themes. Thursday was a “Back and Bis” endurance workout with four high-volume supersets to build pulling strength and grip endurance. Friday was all about running strategy, where I focused on a 9km pace-based run (targeting ~5:50/km) to shift away from relying solely on heart rate. This is a critical skill for knowing exactly what your race pace feels like.

    My Takeaway: It’s important to build both the specific muscular endurance for obstacles and the specific pacing skill for running to be successful in Hyrox.

    Read about the workout and running strategy: [June 20 – Build Your Hyrox Back & Master Pace-Based Running]

    Saturday, June 21st & Sunday, June 22nd

    The weekend was spent with active recovery with the family. On to next week!

    Overall Weekly Reflections

    This was a fantastic training week that covered all the bases: strength endurance for specific muscle groups (pull and quad focus), high-intensity conditioning, aerobic base building, and targeted recovery. Shifting my running focus to be more pace-based was a key development this week, and the core work on Wednesday was a solid investment. It’s this kind of balanced, multi-faceted approach that will pay dividends come race day in 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 16 – A Trifecta of Training: Base Run, Push Endurance & Bike Intervals

    June 16 – A Trifecta of Training: Base Run, Push Endurance & Bike Intervals

    Yesterday, Monday, June 16th, 2025, was a great example of a multi-faceted training day, layering different types of stimulus to build a well-rounded fitness profile for Hyrox. The day was broken down into three distinct parts: a long aerobic base run, a push-focused endurance strength session, and a quick, high-intensity BikeERG interval finisher. Let’s dive into how it all came together.

    A Quick Note on Volume & Intensity

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

    Workout 1: Aerobic Base Run

    The first session of the day was a 63-minute aerobic base run. The goal was simple: maintain a steady, conversational pace around 5:50/km to continue building that deep well of endurance that is so crucial for events like Hyrox. This wasn’t about speed, but about accumulating quality time in Zone 2.

    My Experience: This felt good. I successfully held an average pace of 5:47/km for the 10.89 km, with a 10km time of 57:52. It was a solid, controlled effort that set the tone for the day without adding excessive fatigue before the strength work.

    Workout 2: Push Endurance Session

    Later in the day, I hit a time-crunched push workout. With only about 40 minutes, the focus was on high-volume supersets with strictly timed rest periods to maximize intensity and muscular endurance.

    The Workout Blueprint:

    My Experience & Training Intent:

    This session really burned! The goal was to use a light weight that I could push at a fast tempo to focus purely on muscular endurance. Based on my last push day, I selected weights I knew I could push for 20 reps without stopping. The first superset was tough; I did full reps on the main bench press, but by the time I got to the close-grip bench, I was pretty fatigued. I planned to use long-length partials for the close-grip portion as a good way to push past failure and get more time under tension. It’s a great technique to overload the muscle safely when you’re already tired. I’ll be increasing the weights slightly on the next similar session to continue the progressive overload.

    Scaled Options for Push Endurance:

    • Bench/Incline Press: Use dumbbells instead of a barbell for easier scaling, or use appropriate lighter weight.
    • Pushups: Perform from the knees or against an incline (like a bench or box).
    • Tricep/Fly Movements: Use lighter weight or resistance bands.
    • General: Reduce reps to 10-15 per set, or reduce the number of sets.

    Workout 3: Metcon – Max Effort BikeERG Intervals

    The day finished with a very short but very spicy metcon to completely empty the tank.

    The Workout Blueprint:

    • 5 Rounds:
      • 0:20 Max Effort BikeERG
      • 1:00 Rest

    Rationale & My Experience: This is a classic anaerobic power workout. The 20-second all-out sprint pushes your ability to generate maximum power. For me, this wasn’t about getting breathless; it left my legs, and specifically my quads, absolutely on fire. I could barely walk for a few minutes after the last interval, but it felt incredibly productive for building that top-end power and muscular resilience needed for a hard push in Hyrox.

    Overall Reflections:

    Today was a great example of how to layer different types of training. The long, slow aerobic run built the foundation. The strength session built muscular endurance and required a smart approach to weight selection for the intended stimulus. And the final interval session pushed the top end of my power endurance. Each piece complemented the others, contributing to the well-rounded fitness required for an event like Hyrox.

    Layering Your Training for Hyrox Success

    Understanding how to combine different training modalities—aerobic work, strength endurance, and high-intensity intervals—is key to preparing for Hyrox. As a certified Hyrox Performance Coach, I can help you build a comprehensive plan for Hyrox Toronto. Let’s get started!

    Get in Touch

    How do you structure your multi-session training days? Share your favorite combinations in the comments!

    Workout Summaries (June 16, 2025)

    Aerobic Base Run:

    Lap (km) Time Pace (min/km) Avg HR
    15:495:49145
    25:475:47152
    35:495:49153
    45:485:48154
    55:475:47154
    65:455:45155
    75:465:46155
    85:485:48155
    95:485:48155
    105:505:50155
    11 (0.89km)5:065:47155

    Push Endurance Workout:

    Superset Exercise Set Weight Reps Time (s)
    1Barbell Bench Press195 lbs2038.3
    1Close-grip Bench Press195 lbs10 (LLP)1.1
    1Barbell Bench Press295 lbs2039.1
    1Close-grip Bench Press295 lbs10 (LLP)58.8
    1Barbell Bench Press395 lbs2035.0
    1Close-grip Bench Press395 lbs10 (LLP)23.4
    2Neutral Grip DB Incline Bench130s2032.1
    2Cable Overhead Tricep Extension125 lbs2045.8
    2Max Pushups11035.2
    2Neutral Grip DB Incline Bench230s2027.3
    2Cable Overhead Tricep Extension225 lbs2073.6
    2Max Pushups21231.7
    2Neutral Grip DB Incline Bench330s2029.1
    2Cable Overhead Tricep Extension325 lbs2067.5
    2Max Pushups31137.7
    3Crossover Symmetry Cable Flies115s2056.1
    3Ez-bar Skull Crushers140 lbs2034.3
    3Crossover Symmetry Cable Flies225s2063.1
    3Ez-bar Skull Crushers240 lbs2070.5
    3Crossover Symmetry Cable Flies325s2045.3
    3Ez-bar Skull Crushers340 lbs2050.4

    Note: Per-set HR data is not available from the Garmin log. Durations are for active work periods. LLP = Long-Length Partials.

    BikeERG Interval Metcon (from PM5):

    Interval Distance (m) Pace (/500m) Power (W) Calories RPM
    12471:20.96591484
    22471:20.96591484
    32331:25.85531278
    42341:25.45611281
    52351:25.15681281
  • June 12 – Hyrox Prep: Pull Strength & Lactate Threshold Run

    June 12 – Hyrox Prep: Pull Strength & Lactate Threshold Run

    Today, Thursday, June 12th, 2025, was a great day of training broken down into three distinct parts: a steady-state warmup, a pull-focused strength session with supersets, and a challenging lactate threshold running workout. This kind of day is great for layering different types of fitness on top of each other, building a well-rounded capacity for events like Hyrox.

    A Quick Note on Volume & Intensity

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

    Workout 1: Warmup – 10km BikeERG

    The day started with a simple, steady-state 10km ride on the BikeERG. The goal here wasn’t intensity, but simply to get the body warm, elevate the heart rate gradually, and prepare the muscles and joints for the work to come. It’s a great low-impact way to begin a session.

    Workout 2: Pull-Focused Strength Session

    This session was all about building pulling strength and muscular endurance with a bodybuilding-style approach, utilizing three distinct supersets with 2:00 rest between each to allow for quality work on every set.

    The Workout Blueprint:

    My Experience (Strength Session): This felt like a solid session. The weight choices were appropriate for hitting the high 20-rep target for each set, focusing on time under tension and getting a good pump. The superset structure kept it efficient while the 2-minute rests allowed for enough recovery to maintain good form and effort.

    Workout 3: Metcon – Lactate Threshold Run Intervals

    This was the main conditioning piece of the day, designed to push my lactate threshold and improve my ability to sustain a faster pace.

    The Workout Blueprint:

    • 15:00 Warmup Run @ 6:05/km pace
    • 5 Rounds of:
      • 0:40 Run (Hard Effort)
      • 3:00 Recover @ 7:20/km pace
    • 5:00 additional recovery @ 7:20/km pace
    • 5 Rounds of:
      • 0:40 Run (Hard Effort)
      • 3:00 Recover @ 7:20/km pace

    Rationale & My Experience: This type of interval session is brutal but incredibly effective. The 40-second hard runs are designed to push you above your threshold, generating lactate, while the 3-minute recovery periods are just long enough to allow for some clearance before going again. Repeating this for two blocks of 5 rounds builds a massive capacity for handling hard efforts and recovering quickly – essential for Hyrox where you’re constantly redlining and then needing to settle into a run.

    Overall Reflections:

    A great day of training that touched on several key areas. The steady-state warmup, the focused strength-endurance work, and the tough running intervals all contribute to building a more robust and well-rounded athletic profile for Hyrox Toronto.

    Building a Complete Hyrox Athlete

    Preparing for Hyrox requires a blend of strength, endurance, and high-intensity capacity. As a certified Hyrox Performance Coach, I can help you structure your training days to effectively target all these areas. Let’s get you ready for Hyrox Toronto!

    Get in Touch

    What are your go-to workouts for pushing your lactate threshold? Share them in the comments!

    Workout Summaries (June 12, 2025)

    Warmup (BikeERG):

    • Activity Name: Indoor Cycling
    • Duration: 21m 52s
    • Distance: 10.0 km
    • Calories: 238 C
    • Avg HR: 130 bpm
    • Max HR: 143 bpm
    • Avg Power: 155 W

    Strength Session (Pull Focus):

    • Activity Name: Strength Workout
    • Duration: 29m 21s (Moving Time: 13m 21s)
    • Calories: 252 C
    • Avg HR: 120 bpm
    • Max HR: 149 bpm

    Detailed Strength Log

    Superset Exercise Weight Reps Set Duration (s)
    1.1Barbell Row95 lbs2028.9
    1.1DB Swing Curls25 lbs/hand2037.3
    1.2Barbell Row95 lbs2022.2
    1.2DB Swing Curls25 lbs/hand2038.5
    1.3Barbell Row95 lbs2025.2
    1.3DB Swing Curls25 lbs/hand2040.1
    2.1Ring RowsBodyweight2036.4
    2.1Spiderman EZ Curls40 lbs2045.6
    2.2Ring RowsBodyweight2060.2
    2.2Spiderman EZ Curls40 lbs2039.0
    2.3Ring RowsBodyweight2072.2
    2.3Spiderman EZ Curls40 lbs2040.3
    3.1Cable Pulldowns45 lbs2046.1
    3.1Preacher LLPs40 lbs2070.9
    3.2Cable Pulldowns45 lbs2036.4
    3.2Preacher LLPs40 lbs2046.6
    3.3Cable Pulldowns45 lbs2053.1
    3.3Preacher LLPs40 lbs2061.8

    Note: Per-set HR data is not available from the Garmin log. Durations are for active work periods.

    Metcon (Lactate Threshold Run):

    • Activity Name: Lactate Threshold Intervals
    • Duration: 41m 53s
    • Distance: 6.71 km
    • Calories: 586 C
    • Avg HR: 156 bpm
    • Max HR: 191 bpm
    • Training Effect: Anaerobic Capacity (Aerobic: 3.4, Anaerobic: 3.5)
    • Fastest 1km Split: 5:38

    Lactate Threshold Run Intervals (Work Segments)

    Interval Duration (s) Distance (m) Pace (min/km) Max Power (W)
    1402013:19902*
    2402013:19902*
    3402043:16902*
    4402043:16902*
    5402053:15902*
    6402053:15902*
    7401983:22902*
    8401983:22902*
    9401993:21902*
    10401993:21902*

    *Note: Per-interval HR and Max Power data are not available from the Garmin log; the Max Power shown is for the entire activity.

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

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

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

    A Quick Note on Volume & Intensity

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

    This Hyrox Workout Blueprint: Strength Hybrid

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

    The Workout:

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

    Movement Breakdown & Rationale:

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

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

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

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

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

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

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

    My Experience & Key Takeaways: The Gauntlet Completed!

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

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

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

    Scaled Version for This Hyrox Workout:

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

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

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

    Simulating Race Day for Hyrox Success

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

    Get in Touch

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

    Workout Summary (June 7, 2025)

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

    Detailed Workout Log

    # TYPE TIME HR
    120 Barbell Back Squat00:57108
    2500m Run02:24117
    3120s Rest02:00147
    420 Barbell Back Squat01:04126
    5500m Run02:27161
    6120s Rest02:00153
    720 Barbell Back Squat01:11140
    8500m Run02:17165
    9120s Rest02:00147
    101km Ski Erg04:17153
    11120s Rest02:00139
    1240 Sandbag Lunges02:50159
    13500m Row Erg01:32164
    14120s Rest02:00154
    1540 Sandbag Lunges02:04156
    16500m Row Erg01:48167
    17120s Rest02:00153
    1840 Sandbag Lunges01:57153
    19500m Row Erg01:50167
    20120s Rest02:00154
    212km Echo Bike03:15163
    22120s Rest02:00161
    2320 DB Deadlift Jumps01:17156
    241km Bike Erg01:52162
    25120s Rest02:00150
    2620 DB Deadlift Jumps01:10152
    271km Bike Erg01:53166
    28120s Rest02:00146
    2920 DB Deadlift Jumps01:10150
    301km Bike Erg01:59161
    31120s Rest02:00147
    321km Run03:59147
    33200m KB Farmers Carry03:35149
    34200m Walking Lunges08:19157
    35100 Wall Balls09:34155
    3650 Burpee Broad Jump10:45156
    37200m Run02:04150
    38200m KB Farmers Carry02:14161
  • June 1 – Hyrox Endurance Test: 1h22m Grinder

    June 1 – Hyrox Endurance Test: 1h22m Grinder

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

    A Quick Note on Volume & Intensity

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

    This Hyrox Workout Blueprint: Extended Endurance & Full Body Burn

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

    The Workout:

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

    Movement Breakdown & Rationale:

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

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

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

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

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

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

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

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

    My Experience & Key Takeaways:

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

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

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

    Scaled Version for This Endurance Workout:

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

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

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

    Building That Hyrox Engine!

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

    Get in Touch

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

    Workout Summary (June 1, 2025)

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

    Detailed Workout Log

    # Exercise Time Pace Ski/Row (/500m) Pace Run (/1000m) Watts (Row/Bike Avg) HR
    120 DB Incline Press01:11121
    2500m Ski Erg01:581:58.0152
    320 DB Incline Press00:44156
    4500m Ski Erg02:072:07.0160
    520 DB Incline Press01:21162
    6500m Ski Erg02:052:05.0161
    720 Burpee01:59167
    820 Ez Bar Curls @35lbs01:00160
    9600m Row Erg02:111:49.2265154
    1020 Ez Bar Curls @35lbs01:18160
    11600m Row Erg02:131:50.8253161
    1220 Ez Bar Curls @35lbs01:46164
    13600m Row Erg02:131:50.8254162
    1420 Pull Up03:01167
    1520 Push Ups00:39159
    16500m Run02:4005:20170
    1720 Push Ups01:33159
    18500m Run02:4005:20166
    1920 Push Ups01:36159
    20500m Run02:2804:56167
    2140 Box Jumps @24”03:47170
    2220 Ez Bar Preacher Curl @35lbs01:26162
    231km Echo Bike01:39165
    2420 Ez Bar Preacher Curl @35lbs02:27158
    251km Echo Bike01:41159
    2620 Ez Bar Preacher Curl @35lbs01:51157
    271km Echo Bike01:41157
    28100 KB Goblet Squat10:11146
    2920 Ring Pushups03:13149
    301000m BikeERG02:02204149
    3120 Ring Pushups03:09150
    321000m BikeERG01:50232150
    3320 Ring Pushups02:57152
    341000m BikeERG01:58221159
    351km Run05:3505:35163
  • May 28 – Hyrox Training: Legs, Tabata & 10k Trail Run

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

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

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

    A Quick Note on Volume & Intensity

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

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

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

    The Workout Blueprint:

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

    Movement Breakdown & Rationale:

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

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

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

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

    Scaled Options for Leg Strength:

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

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

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

    Tabata Structure:

    • 10 Minutes Total (5 Rounds):

    Movement Rationale & My Experience:

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

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

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

    Scaled Options for Tabata:

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

    Workout 3: 10km Trail Run

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

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

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

    My Experience (Trail Run):

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

    Overall Reflections:

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

    Adapting Your Training for Hyrox Success

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

    Get in Touch

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

    Workout Summaries (May 28, 2025)

    Strength Session (Leg Focus):

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

    Metcon (Tabata Finisher – CFBB WOD):

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

    Trail Run (10km):

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

  • 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 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 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