Seamus O'Hara

Tag: Full Body Workout

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

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

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

    Part 1: High-Volume Deadlifts

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

    The Warmup:

    • Deadlift: 135 lbs x 20 reps

    The Strength Work:

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

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

    Part 2: CrossFit Birch Bender WOD

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

    1. Farmer’s Carry:

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

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

    2. Bicep Ladder (100 Reps Total):

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

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

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

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

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

    Part 3: Posterior Focused Metcon (Hyrox Workout)

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

    This Hyrox Workout Blueprint: Posterior Chain Endurance

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

    The Workout:

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

    Movement Breakdown & Rationale:

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

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

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

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

    My Experience & Key Takeaways (Posterior Metcon):

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

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

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

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

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

    Training for Hyrox or Pushing Your Limits?

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

    Get in Touch

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

    Posterior Legs Metcon Summary

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

    Detailed Metcon Log (Posterior Legs)

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

    Row Erg Pace Analysis (Metcon)

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

    Bike Erg Pace Analysis (Metcon)

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

    Ski Erg Pace Analysis (Metcon)

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

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

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

    This Hyrox Workout Blueprint: Endurance & Full-Body Strength

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

    The Workout:

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

    Movement Breakdown & Rationale:

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

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

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

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

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

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

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

    My Experience & Key Takeaways:

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

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

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

    Why This Type of Hyrox Workout Is Effective:

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

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

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

    Ready to Build Your Hyrox Engine?

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

    Get in Touch

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

    Workout Summary

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

    Detailed Workout Log

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

    Bike ERG Splits (16044m in 35:32.2)

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