Seamus O'Hara

Tag: Functional Fitness

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

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

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

    A Quick Note on Volume & Intensity

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

    The Week’s Training Log: Day by Day

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

    Burden of Will WOD Thumbnail

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

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

    Challenging Run Thumbnail

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

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

    Canada Day Challenge Thumbnail

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

    Wednesday, July 2nd: Strategic Recovery & Work Demands

    Work and Recovery Thumbnail

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

    Thursday, July 3rd: Strategic Deload & Unplanned Intensity

    Deload & Hyrox Class Thumbnail

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

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

    Shoulder Deload Thumbnail

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

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

    Expensive Relationship Thumbnail

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

    Overall Weekly Reflections

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

    Ready for Your Best Hyrox Yet?

    Understanding how to structure a training week with varied intensity, volume, and recovery is key to long-term progress and peak performance. As a certified Hyrox Performance Coach, I can help you build your own effective plan for the October Hyrox in Toronto. Let’s strategize your success!

    Get in Touch
  • Hypertrophy Kickoff: Glute & Ham Focus with a CrossFit WOD Test

    Hypertrophy Kickoff: Glute & Ham Focus with a CrossFit WOD Test

    Are you looking to kick off a new training block with purpose, or seeking challenging workouts that build strength and endurance for Hyrox? This post dives into today’s (July 6th) intense training day, which officially marked the beginning of my hypertrophy block with a tough, glute and ham-focused leg session. We then tested tomorrow’s CrossFit Birch Bender WOD with a brutal metcon. You’ll learn how to structure a powerful lower-body session for muscle growth and resilience, and how high-intensity metcons can prepare you for the relentless demands of a Hyrox race.

    A Quick Note on Volume & Intensity

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

    The Workout Blueprint

    Part 1: Hypertrophy Kickoff – Glute & Ham Focused Leg Session

    This session with Jordan focused on building muscle and strength endurance in the posterior chain, a key area for power and resilience.

    • Superset:
      • Eccentric Nordic Curls: 3 sets of 6 reps
      • Deadlift: 3 sets of 10 reps @ 225lbs
    • Rest 2:00 between supersets
    • Superset:
      • Good Mornings: 3 sets of 10 reps @ 55lbs
      • Landmine Slantboard Squats: 3 sets of 10 reps @ 135lbs
    • Rest 2:00 between supersets
    • Superset (One leg at a time):
      • Single Leg Elevated Glute Bridge: 6 sets of 10 reps per leg
      • Reverse Split Squat: 6 sets of 10 reps per leg @ 135lbs
    • Rest 2:00 between supersets
    • Superset:
      • Barbell Seesaw: 4 sets of 10 reps @ 45lbs
      • Lateral Medball Throw: 4 sets of 10 reps @ 20lbs
    • Rest 2:00 between supersets

    Part 2: CrossFit WOD Test – Metcon

    A challenging metcon designed to test endurance. Tomorrow’s CrossFit Birch Bender WOD.

    • 100 x Box Step-Ups (20″ +20lb db)
    • 10 ROUNDS of:
      • 100m x Run
      • 15 x KB Swings (Amer. or Russ.) (GRN/YLW)
    • 100 x Box Step-Ups (20″ +20lb db)
    • Time: 21:23

    Movement Breakdown & Rationale

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

    • Eccentric Nordic Curls: Excellent for building eccentric hamstring strength and hypertrophy, crucial for powerful running and injury prevention in Hyrox.
    • Deadlift: A foundational movement for overall posterior chain strength (glutes, hamstrings, back), directly translating to powerful sled pulls and overall resilience.
    • Good Mornings: Targets the hamstrings, glutes, and lower back, building strength and flexibility in the posterior chain, essential for maintaining posture and power under fatigue.
    • Landmine Slantboard Squats: A quad-dominant exercise that allows for deep knee flexion while maintaining an upright torso, beneficial for wall balls and building resilient knees.
    • Single Leg Elevated Glute Bridge: Isolates the glutes and challenges hip stability unilaterally, crucial for sandbag lunges and overall running mechanics.
    • Reverse Split Squat: Builds unilateral leg strength and stability, directly applicable to sandbag lunges and improving balance and power in each stride.
    • Barbell Seesaw: A dynamic core and shoulder stability exercise, improving coordination and strength across the midline, beneficial for maintaining form under fatigue.
    • Lateral Medball Throw: Develops rotational power and core explosiveness, translating to more efficient movements and power transfer in various Hyrox stations.
    • Box Step-Ups (Weighted): A high-volume leg endurance exercise, directly applicable to the burpee broad jumps and building quad stamina for repeated efforts.
    • Run: Incorporating runs between strength efforts is key for compromised running, simulating the Hyrox race structure and building the ability to maintain pace under fatigue.
    • KB Swings (American or Russian): Builds explosive hip power and posterior chain endurance, beneficial for sled pulls and overall power output.

    My Experience & Key Takeaways for Your Training

    Today’s training with Jordan was a fantastic and tough way to kick off the hypertrophy block, offering valuable insights for your own training. The glute and ham-focused leg session was brutal but incredibly effective. The supersets, especially the Deadlifts immediately after Nordic Curls, really challenged my posterior chain and heart rate. This highlights for you the power of pairing complementary movements to maximize muscle stimulus and build strength endurance simultaneously. The Good Mornings and Landmine Slantboard Squats provided excellent targeted work, while the single-leg exercises like Glute Bridges and Reverse Split Squats exposed and strengthened unilateral weaknesses – crucial for Hyrox lunges and overall running efficiency. The Barbell Seesaw and Lateral Medball Throws were great for core and rotational power.

    The metcon we ran to test tomorrow’s CrossFit WOD was a perfect high-intensity finisher. Despite the fatigue from the strength session, pushing through the Box Step-Ups, runs, and KB Swings was a true test of grit. For your Hyrox preparation, this type of workout is invaluable: it builds mental toughness, forces you to maintain intensity under duress, and directly simulates the compromised running you’ll face on race day. It was tough but a great way to kick off this hypertrophy block, proving that even when focusing on muscle growth, you can still integrate high-intensity, race-specific conditioning. Remember, consistency and strategic programming, even if it means pushing through discomfort, are key to long-term progress for your Hyrox goals.

    Scaled Options

    If you are looking to take on workouts like these, here are a few ways to scale them to your fitness level:

    • Strength Session:
      • Eccentric Nordic Curls: Use a glute-ham developer (GHD) if available, or perform stability ball hamstring curls.
      • Deadlift: Reduce weight, perform Romanian deadlifts with lighter weight, or use kettlebell deadlifts.
      • Good Mornings: Use a PVC pipe or empty barbell to focus on form, or perform banded good mornings.
      • Landmine Slantboard Squats: Perform goblet squats or bodyweight squats with heels elevated.
      • Single Leg Elevated Glute Bridge: Perform standard glute bridges or single-leg glute bridges on the floor.
      • Reverse Split Squat: Use bodyweight or lighter dumbbells.
      • Barbell Seesaw: Use lighter dumbbells or resistance bands for core stability work.
      • Lateral Medball Throw: Use a lighter medicine ball or perform rotational twists without a ball.
    • Metcon:
      • Box Step-Ups: Reduce reps, use a lower box, or perform without a dumbbell.
      • Run: Reduce distance per round (e.g., 50m) or substitute with machine cals (Rower/SkiErg).
      • KB Swings: Use a lighter kettlebell or perform bodyweight good mornings.
      • Reduce Rounds: Complete fewer rounds (e.g., 5-8 rounds) to manage intensity.

    Ready for Your Best Hyrox Yet?

    Understanding how to structure a training week with varied intensity, volume, and recovery is key to long-term progress and peak performance. As a certified Hyrox Performance Coach, I can help you build your own effective plan for the October Hyrox in Toronto. Let’s strategize your success!

    Get in Touch
    Workout Data Block (July 6th)

    Part 1: Hypertrophy Kickoff – Glute & Ham Focused Leg Session
    Time: 01:41 PM
    Duration: 41:22 minutes
    Moving Duration: 22:30 minutes
    Calories Burned: 396
    Average Heart Rate: 128 bpm
    Max Heart Rate: 166 bpm
    Min Temp: 32°C
    Max Temp: 33°C

    Workout Details:
    Exercise Sets x Reps / Hold Weight
    Eccentric Nordic Curls 3 x 6 Bodyweight
    Deadlift 3 x 10 225 lbs
    Good Mornings 3 x 10 55 lbs
    Landmine Slantboard Squats 3 x 10 135 lbs
    Single Leg Elevated Glute Bridge 6 x 10/per leg Bodyweight
    Reverse Split Squat 6 x 10/per leg 135 lbs
    Barbell Seesaw 4 x 10 45 lbs
    Lateral Medball Throw 4 x 10 20 lbs

    Part 2: CrossFit WOD Test – Metcon
    Time: 02:37 PM
    Duration: 21:23 minutes
    Moving Duration: 21:23 minutes
    Calories Burned: 336
    Average Heart Rate: 169 bpm
    Max Heart Rate: 182 bpm
    Steps: 382
    Min Respiration Rate: 21.26 | Max Respiration Rate: 45.11 | Avg Respiration Rate: 35.81

    Workout Structure:
    Activity Reps / Distance Weight
    100 x Box Step-Ups 100 reps 20lb db
    100m Run 10 rounds x 100m N/A
    KB Swings (Amer. or Russ.) 10 rounds x 15 reps GRN/YLW
    100 x Box Step-Ups 100 reps 20lb db
  • Hyrox Partner Challenge: ‘Expensive Relationship’ for Ultimate Resilience

    Hyrox Partner Challenge: ‘Expensive Relationship’ for Ultimate Resilience

    Are you ready to test your teamwork, push your limits, and build unparalleled resilience for your next Hyrox race? This post breaks down “Expensive Relationship,” a challenging Hyrox partner workout I programmed for CrossFit Birch Bender on July 5th. This workout is designed to expose weaknesses, build mental toughness, and simulate the relentless, compromised efforts of race day. You’ll learn how partner workouts can elevate your performance and how to tackle complex conditioning pieces for maximum Hyrox benefit.

    A Quick Note on Volume & Intensity

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

    The Workout Blueprint

    “Expensive Relationship” – Hyrox Partner Metcon

    A challenging partner workout designed for total reps, with partners switching as needed and both working simultaneously. The scoring system encourages strategic effort.

    For Total Reps | Switch as Needed | Both Working

    AMRAP5 (Block 1)

    • Partner 1: 10 x 100m Shuttle Runs
    • Partner 2: 100′ Sled Push @225/180 (Mixed Partners = 225lbs)
    • Score is sled pushes minus remaining Shuttle Runs (completed only)

    Rest 1:00

    AMRAP5 (Block 2)

    • Partner 1: 100/75 cals Machine (Mixed Partners = 88 cals)
    • Partner 2: Air Squats
    • Score is Air Squats minus remaining cals

    Rest 1:00

    AMRAP5 (Block 3)

    • Partner 1: 100 Wallballs @14/10
    • Partner 2: Ring Rows
    • Score is Ring Rows minus remaining Wallballs

    Rest 1:00

    AMRAP5 (Block 4)

    • Partner 1: 100/75 cals Machine (Mixed Partners = 88 cals)
    • Partner 2: Burpees
    • Score is Burpees minus remaining cals

    Rest 1:00

    AMRAP5 (Block 5)

    • Partner 1: 120 Russian KB Swings @Grn/Yel
    • Partner 2: Push-ups
    • Score is Push-ups minus remaining KB Swings

    Rest 1:00

    AMRAP5 (Block 6)

    • Partner 1: 100/75 cals Machine (Mixed Partners = 88 cals)
    • Partner 2: Sandbag Lunges @40/30
    • Score is Sandbag Lunges minus remaining cals

    Movement Breakdown & Rationale

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

    • Shuttle Runs: Simulates the short, intense bursts of running within Hyrox stations and transitions, building anaerobic capacity and agility.
    • Sled Push: A core Hyrox station, this builds powerful leg and core strength endurance. The partner dynamic (one pushing, one running) directly mimics compromised running.
    • Machine Cals (Rower/SkiErg/Assault Bike): High-intensity, full-body cardiovascular work that directly translates to Hyrox stations. Alternating with a partner keeps the intensity high.
    • Air Squats: Builds leg endurance and muscular stamina, essential for wall balls, burpee broad jumps, and maintaining running form under fatigue.
    • Wallballs: A signature Hyrox movement, testing full-body power endurance, shoulder stamina, and coordination under fatigue.
    • Ring Rows: Develops upper body pulling strength and endurance, crucial for maintaining posture and efficiency, especially after pushing movements.
    • Burpees: The ultimate full-body conditioning exercise, directly preparing you for the burpee broad jumps and testing resilience under extreme fatigue.
    • Russian KB Swings: Builds explosive hip power and posterior chain endurance, beneficial for sled pulls and overall power output.
    • Push-ups: Strengthens chest and triceps, directly applicable to the sled push and burpees.
    • Sandbag Lunges: A direct Hyrox station, this builds unilateral leg strength, core stability, and muscular endurance under load.

    My Experience & Key Takeaways for Your Training

    Yesterday’s “Expensive Relationship” partner workout at CrossFit Birch Bender was a truly tough and insightful session, offering valuable lessons for your Hyrox training. This workout is a masterclass in compromised work and strategic pacing. With partners switching as needed and both working, the intensity remained incredibly high throughout each AMRAP. The scoring system, penalizing incomplete work, forced a relentless pace and highlighted the importance of efficiency. For your Hyrox preparation, this type of partner workout is invaluable: it builds mental toughness by pushing you through discomfort, simulates race-day fatigue by forcing you to work under duress, and exposes weaknesses in your transitions or specific movements. The sled push block, in particular, perfectly mimicked the compromised running scenario. Even though it was brutal, the shared effort with a partner makes these tough workouts more manageable and incredibly motivating. Embrace these complex, high-intensity pieces; they are where you truly build the resilience needed for race day.

    Scaled Options

    If you are looking to take on a partner workout like “Expensive Relationship,” here are a few ways to scale it to your fitness level:

    • Reduce AMRAP Duration: Shorten each AMRAP block from 5 minutes to 3 or 4 minutes to reduce overall volume.
    • Adjust Weights/Cals:
      • Sled Push: Reduce the weight on the sled.
      • Machine Cals: Lower the target calories per minute or reduce resistance.
      • Wallballs: Use a lighter wallball.
      • Russian KB Swings: Use a lighter kettlebell.
      • Sandbag Lunges: Use a lighter sandbag or perform bodyweight lunges.
    • Modify Movements:
      • Shuttle Runs: Reduce distance or perform high-knees/butt kicks in place.
      • Ring Rows: Adjust body angle to make them easier, or substitute with banded rows.
      • Burpees: Perform step-back burpees (no jump or pushup) or burpees to a box.
      • Push-ups: Perform incline pushups (hands on a box or bench) or knee pushups.
    • Change Scoring: Instead of subtracting, simply aim for “as many reps/meters as possible” for each movement, removing the penalty aspect.
    • Increase Rest: Add an extra 30-60 seconds of rest between each AMRAP block.

    Ready for Your Best Hyrox Yet?

    Understanding how to structure a training week with varied intensity, volume, and recovery is key to long-term progress and peak performance. As a certified Hyrox Performance Coach, I can help you build your own effective plan for the October Hyrox in Toronto. Let’s strategize your success!

    Get in Touch
    Workout Data Block (July 5th)

    “Expensive Relationship” – Hyrox Partner Metcon
    Time: 09:09 AM
    Duration: 35:12 minutes
    Calories Burned: 522
    Average Heart Rate: 161 bpm
    Max Heart Rate: 176 bpm
    Steps: 1342
    Min Respiration Rate: 24.88 | Max Respiration Rate: 39.96 | Avg Respiration Rate: 34.85

    Workout Structure & Scoring:
    Block AMRAP5 Partner 1 AMRAP5 Partner 2 Score
    1 10 x 100m Shuttle Runs 100′ Sled Push @225/180 (Mixed = 225lbs) Sled pushes minus remaining Shuttle Runs
    2 100/75 cals Machine (Mixed = 88 cals) Air Squats Air Squats minus remaining cals
    3 100 Wallballs @14/10 Ring Rows Ring Rows minus remaining Wallballs
    4 100/75 cals Machine (Mixed = 88 cals) Burpees Burpees minus remaining cals
    5 120 Russian KB Swings @Grn/Yel Push-ups Push-ups minus remaining KB Swings
    6 100/75 cals Machine (Mixed = 88 cals) Sandbag Lunges @40/30 Sandbag Lunges minus remaining cals
  • Strategic Deload: Shoulder Focus & Active Recovery for Hyrox

    Strategic Deload: Shoulder Focus & Active Recovery for Hyrox

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

    A Quick Note on Volume & Intensity

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

    The Workout Blueprint

    Part 1: Light Aerobic Run

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

    Part 2: Deload Shoulder Workout (Hypertrophy Transition)

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

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

    Movement Breakdown & Rationale

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

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

    My Experience & Key Takeaways for Your Training

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

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

    Scaled Options

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

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

    Ready for Your Best Hyrox Yet?

    Understanding how to structure a training week with varied intensity, volume, and recovery is key to long-term progress and peak performance. As a certified Hyrox Performance Coach, I can help you build your own effective plan for the October Hyrox in Toronto. Let’s strategize your success!

    Get in Touch
    Workout Data Block (July 4th)

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

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

    Workout Details:
    Exercise Sets x Reps / Distance Weight
    Single Arm Seated Arnold Press 3 x (10, 7, 7)/per arm 30 lbs
    Strict Press 3 x (10, 8, 8) 75 lbs
    Push Press 3 x (10, 8, 8) 75 lbs
    Farmers Carry 3 x 200m 56 lbs (each hand)
    Lateral Raises 3 x 10 20 lbs
    Bradford Press 3 x 10 45 lbs
  • Strategic Deload & Unplanned Intensity: Lessons from a Hyrox Training Day

    Strategic Deload & Unplanned Intensity: Lessons from a Hyrox Training Day

    Are you navigating a deload week or facing a workout where your body feels a bit beat down? This post dives into a recent training day (July 3rd) that combined a strategic light back session with an unexpectedly intense Hyrox class. You’ll learn how to approach deloading effectively, why listening to your body is paramount, and how to maximize your training even when energy levels aren’t ideal. This balance is crucial for preparing your body for the demands of hypertrophy and maintaining high performance for your Hyrox goals.

    A Quick Note on Volume & Intensity

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

    The Workout Blueprint

    Part 1: Deload Back Day (Hypertrophy Transition)

    This session focused on light volume and weight to facilitate recovery and prepare the body for the upcoming hypertrophy block.

    • Superset:
      • Pull-ups: 4 sets of 8 reps
      • Strict Toes to Bar: 4 sets of 8 reps
    • Rest 1:30 between supersets
    • Superset:
      • DB Row: 3 sets of 8 reps per arm
      • Front Tuck Hold: 3 sets (20s, 15s, 20s)
    • Rest 1:30 between supersets
    • Ring Icecream Makers (switched to DB at 2nd set):
      • 1 set of 5 reps (Ring)
      • 2 sets of 10 reps @ 50lbs (DB)
    • Rest 1:30 between sets

    Part 2: Hyrox Class – Unplanned Intensity!

    The Hyrox class I programmed, designed to push limits even on a deload week (if you’re not careful!).

    3 Rounds of:

    • EMOM3:
      • Max Cals Machine (alternating)
      • Air Squats
      • Max Cals Machine (alternating)
    • Rest 1:00
    • EMOM3:
      • Wallballs
      • Burpees
      • HR Pushups
    • Rest 1:00
    • EMOM3:
      • 100m Sprint
    • Rest 1:00

    Movement Breakdown & Rationale

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

    • Pull-ups: Fundamental for building upper body pulling strength and muscular endurance, crucial for various Hyrox stations like the sled pull and burpee broad jumps (for efficient movement).
    • Strict Toes to Bar: Develops immense core strength and hip flexor control, vital for stability and efficient movement patterns throughout the Hyrox race.
    • DB Row: Targets back thickness and pulling power unilaterally, mimicking real-world strength demands and improving posture under fatigue.
    • Front Tuck Hold: Builds isometric core strength and body control, directly applicable to maintaining strong positions during sled pushes/pulls and burpees.
    • Ring Icecream Makers / DB Pullover: Focuses on lat engagement and shoulder mobility, contributing to overall pulling power and overhead stability.
    • Max Cals Machine (Rower/SkiErg): High-intensity bursts on these machines build anaerobic capacity and power output, directly simulating the explosive efforts needed in Hyrox stations.
    • Air Squats: A high-volume staple for leg endurance, critical for wall balls, burpee broad jumps, and maintaining running form under fatigue.
    • Wallballs: A cornerstone Hyrox movement, building full-body power endurance and shoulder stamina.
    • Burpees: The ultimate full-body conditioning tool, directly preparing you for the burpee broad jumps and testing resilience under extreme fatigue.
    • HR Pushups (Hand Release Pushups): Builds chest and tricep endurance with a full range of motion, directly applicable to the sled push and burpees.
    • 100m Sprint: Short, maximal sprints develop top-end speed and anaerobic power, beneficial for quick bursts and maintaining pace when transitioning between stations in Hyrox.

    My Experience & Key Takeaways for Your Training

    Yesterday’s training was a perfect illustration of how to listen to your body and adapt your plan for optimal progress. I initiated an early deload week with a light back day because my body was feeling quite beat down. This highlights a crucial lesson for your training: **prioritize recovery and be flexible with your programming.** Sometimes, an unplanned deload is exactly what your body needs to prevent overtraining and ensure long-term gains. Volume was intentionally low, and weights were lighter, providing a much-needed break as the transition into a hypertrophy block begins.

    Following the deload session, I coached and then participated in the Hyrox class I programmed for CrossFit Birch Bender. Despite intending to take it easy, the infectious energy of the class and the workout’s engaging structure pulled me in, resulting in a surprisingly great session with no regrets! This experience underscores that even during deloads or when feeling fatigued, a well-structured, high-intensity workout can still be highly beneficial if approached smartly. For your Hyrox training, remember that showing up and giving what you can, even if it’s not 100% of your peak capacity, often yields surprising results. The combination of Max Cals Machine, Air Squats, Wallballs, Burpees, HR Pushups, and Sprints in an EMOM format is a brutal but highly effective way to build the varied fitness demands of Hyrox. It tests your ability to push hard, recover quickly, and then push again – exactly what race day requires from you.

    Scaled Options

    If you are looking to take on workouts like these, here are a few ways to scale them to your fitness level:

    • Deload Back Day:
      • Pull-ups: Use a band for assistance, perform jumping pull-ups, or substitute with lat pulldowns.
      • Strict Toes to Bar: Perform kipping toes to bar, hanging knee raises, or lying leg raises.
      • DB Row: Use lighter dumbbells or perform seated cable rows.
      • Front Tuck Hold: Reduce hold time, perform a plank, or a hollow body hold.
      • Ring Icecream Makers / DB Pullover: Use lighter dumbbells or a resistance band.
    • Hyrox Class EMOMs:
      • Reduce Reps/Cals: Lower the target reps or calories for each minute.
      • Increase Rest: Take longer rest periods between EMOM blocks.
      • Modify Movements:
        • Machine Cals: Adjust resistance or pace.
        • Air Squats: Reduce depth or squat to a box.
        • Wallballs: Use a lighter ball or a shorter target.
        • Burpees: Perform step-back burpees (no jump or pushup) or burpees to a box.
        • HR Pushups: Perform incline pushups (hands on a box or bench) or knee pushups.
        • 100m Sprint: Reduce distance or perform a fast jog/run at a challenging but sub-maximal pace.
      • Reduce Rounds: Complete 1 or 2 rounds instead of 3.

    Ready for Your Best Hyrox Yet?

    Understanding how to structure a training week with varied intensity, volume, and recovery is key to long-term progress and peak performance. As a certified Hyrox Performance Coach, I can help you build your own effective plan for the October Hyrox in Toronto. Let’s strategize your success!

    Get in Touch
    Workout Data Block (July 3rd)

    Part 1: Deload Back Day (Hypertrophy Transition)
    Time: 08:09 AM
    Duration: 34:53 minutes
    Moving Duration: 11:06 minutes
    Calories Burned: 187
    Average Heart Rate: 98 bpm
    Max Heart Rate: 151 bpm
    Min Temp: 26°C
    Max Temp: 29°C

    Workout Details:
    Exercise Sets x Reps / Hold Weight
    Pull-ups 4 x 8 Bodyweight
    Strict Toes to Bar 4 x 8 Bodyweight
    DB Row 3 x 8/per arm 80 lbs
    Front Tuck Hold 3 x (0:20, 0:15, 0:20) Bodyweight
    Ring Lat Pullover 1 x 5 Bodyweight
    DB Pullover 2 x 10 50 lbs

    Part 2: Hyrox Class – 030725
    Time: 08:57 AM
    Duration: 34:21 minutes
    Moving Duration: 34:21 minutes
    Calories Burned: 440
    Average Heart Rate: 147 bpm
    Max Heart Rate: 179 bpm
    Min Temp: 27°C
    Max Temp: 30°C
    Steps: 804

    Hyrox Class Performance Details:
    Movement Round 1 Round 2 Round 3
    Machine, alt 7 cal bikeERG 20 cal Row 22 cal Assault Bike
    Air Squats 35 reps 35 reps 35 reps
    Machine, alt 16 cal skiERG 16 cal skiERG 14 cal skiERG
    Wallballs 25 reps 30 reps 32 reps
    Burpees 12 reps 12 reps 13 reps
    HR Pushups 15 reps 15 reps 15 reps
    Sprint 0:23 0:20 0:18
    Sprint 0:20 0:20 0:20
    Sprint 0:20 0:19 0:18
  • Canada Day Challenge: Endurance Strength & 60-Floor Stair Climb

    Canada Day Challenge: Endurance Strength & 60-Floor Stair Climb

    Today is Canada Day, and it was a day to celebrate with a challenging workout! This post breaks down a two-part session that combined a grueling endurance strength workout for legs and core with a monumental stair climb dedicated to the Canada Flag’s 60th birthday. You’ll learn how these types of sessions build resilience, strength endurance, and mental grit, all crucial for conquering your next Hyrox race or fitness challenge.

    A Quick Note on Volume & Intensity

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

    The Workout Blueprint

    Part 1: Endurance Strength Session (Legs & Core)

    This session focused on high-volume strength endurance for the lower body and core, designed to build resilience under fatigue.

    • Hang Clean: 3 sets of 10 reps @ 115lbs
    • Rest 2:00 between sets
    • Superset:
      • Back Squat: 3 sets of 20 reps @ 135lbs
      • Hanging Leg Raise: 3 sets of 12 reps
    • Rest 2:00 between supersets
    • Superset:
      • Dumbbell Split Squat: 3 sets of 10 reps per leg @ 40lbs dumbbells
      • GHD Situps: 3 sets of 20 reps
    • Rest 2:00 between supersets
    • Barbell Lunge: 3 sets of 5-8 reps per leg @ 135lbs
    • Rest 2:00 between sets

    Part 2: Canada Day Metcon – The 60/60 Stair Climb

    A challenging stair climb designed to test mental and physical endurance, celebrating the Canada Flag’s 60th Birthday.

    • Goal: 60 floors
    • Load: 60lbs (40lbs bag + 20lbs vest)

    Movement Breakdown & Rationale

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

    • Hang Clean: Builds explosive power in the hips and legs, crucial for dynamic movements like the broad jump. It also elevates heart rate, mimicking the compromised state of a race.
    • Back Squat: A foundational movement for overall leg strength and endurance, directly translating to power in the sled push and resilience in wall balls and lunges.
    • Hanging Leg Raise: Develops strong core musculature and grip strength, both essential for stability across all Hyrox stations and for movements like the sled pull.
    • Dumbbell Split Squat: Targets unilateral leg strength and stability, directly preparing your body for the sandbag lunges and improving balance under fatigue.
    • GHD Situps: Builds powerful hip flexor and abdominal strength, crucial for maintaining posture and efficiency during movements like burpees and transitions.
    • Barbell Lunge: A high-volume leg endurance builder that closely mimics the sandbag lunges in Hyrox, challenging both strength and stamina in the legs and core.
    • Stair Stepper (Weighted): This is an incredible tool for building cardiovascular endurance, leg strength, and mental grit under load. Climbing stairs with weight directly simulates the fatigue of a Hyrox race, particularly the repeated runs and leg-dominant stations. It forces your body to work hard against gravity, building unparalleled resilience.

    My Experience & Key Takeaways for Your Training

    Today’s Canada Day workout was a true test of endurance and grit, offering some valuable takeaways for your own training. The initial strength session for legs and core felt really good, but the Hang Cleans quickly elevated my heart rate, making the subsequent Squats and Hanging Leg Raises a real grind. By the time I got to the Lunges, my calves were cramping pretty badly, a clear sign of localized muscular fatigue setting in. This highlights the importance of training movements that challenge your cardiovascular system even in strength work, and addressing potential muscular weaknesses or imbalances.

    After a much-needed 5-minute break, I transitioned to the Canada Day Metcon: 60 floors with 60lbs (a 40lbs bag paired with my 20lbs vest). This was a mega challenge! I had to take several breaks, pushing through significant discomfort, but I got it done in the end. This part of the workout perfectly exemplifies the mental and physical resilience needed for Hyrox. For your training, don’t shy away from weighted carries or loaded conditioning. Embrace those moments where you have to take a quick break and then push on. Not every day is a win, but even on days where you have to dig deep and fight, the lessons learned and the grit built are invaluable. Celebrate those small victories of pushing through when your body is screaming at you to stop!

    Scaled Options

    If you are looking to take on a workout like this, here are a few ways to scale it to your fitness level:

    • Strength Session:
      • Hang Clean: Use dumbbells or kettlebells, or reduce reps. Focus on technique over heavy weight.
      • Squat: Reduce weight or perform bodyweight squats.
      • Hanging Leg Raise: Perform knee raises or lying leg raises.
      • Split Squat: Use lighter dumbbells or bodyweight. Focus on controlled movement.
      • GHD Situps: Substitute with abmat situps or butterfly situps.
      • Lunge: Reduce weight or perform bodyweight lunges. Focus on full range of motion.
    • Stair Climb Metcon:
      • Reduce Load: Decrease the weight in your bag or remove the vest entirely.
      • Reduce Floors: Aim for a lower number of floors (e.g., 20, 30, or 40 floors).
      • No Weight: Perform the stair climb with just your bodyweight.
      • Stair Machine: Use a stair climbing machine at a consistent pace for a set duration.
      • Hill Sprints: If no stairs are available, find a steep hill and perform repeated hill sprints.

    Ready for Your Best Hyrox Yet?

    Understanding how to structure a training week with varied intensity, volume, and recovery is key to long-term progress and peak performance. As a certified Hyrox Performance Coach, I can help you build your own effective plan for the October Hyrox in Toronto. Let’s strategize your success!

    Get in Touch
    Workout Data Block (July 1st)

    Part 1: Endurance Strength Session (Legs & Core)
    Time: 12:08 PM
    Duration: 44:55 minutes
    Calories Burned: 425
    Average Heart Rate: 129 bpm
    Max Heart Rate: 165 bpm
    Min Temp: 27°C
    Max Temp: 29°C

    Workout Details:
    Exercise Sets x Reps Weight
    Hang Clean 3 x 10 115 lbs
    Back Squat 3 x 20 135 lbs
    Hanging Leg Raise 3 x 12 Bodyweight
    Dumbbell Split Squat 3 x 10/per leg 40 lbs (each DB)
    GHD Situps 3 x 20 Bodyweight
    Barbell Lunge 3 x 5-8/per leg 135 lbs

    Part 2: Canada Day Metcon – 60/60 Stair Climb
    Time: 01:05 PM
    Duration: 21:50 minutes
    Calories Burned: 307
    Average Heart Rate: 156 bpm
    Max Heart Rate: 172 bpm
    Min Temp: 27°C
    Max Temp: 29°C
    Steps: 1906

    Workout Details:
    Activity Load Floors
    Stair Stepper 60 lbs (40lb bag + 20lb vest) 60 floors
  • Weekly Roundup: Speed PRs, CrossFit Grinds & Active Recovery (June 22-28)

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

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

    A Quick Note on Volume & Intensity

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

    The Week’s Training Log: Day by Day

    Sunday, June 22nd: Active Recovery in London

    London Trampoline Park Thumbnail

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

    Monday, June 23rd: Rest & Rebalance

    Rest and Recovery Thumbnail

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

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

    Strength-Power-Run Triplets Thumbnail

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

    Wednesday, June 25th: Deadlift PR & Chest Endurance

    Deadlift PR & Chest Endurance Thumbnail

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

    Thursday, June 26th: AMRAP40 Leg Burner

    AMRAP40 Leg Burner Thumbnail

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

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

    Trampoline Park & Sled Push Thumbnail

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

    Saturday, June 28th: 5km PR Run!

    5km PR Run Thumbnail

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

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

    5km PR & Burden of Will Thumbnail

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

    Overall Weekly Reflections

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

    Ready for Your Best Hyrox Yet?

    Understanding how to structure a training week with varied intensity, volume, and recovery is key to long-term progress and peak performance. As a certified Hyrox Performance Coach, I can help you build your own effective plan for the October Hyrox in Toronto. Let’s strategize your success!

    Get in Touch
  • Weekend Warriors: 5km PR & CrossFit ‘Burden of Will’ for Hyrox Resilience

    Weekend Warriors: 5km PR & CrossFit ‘Burden of Will’ for Hyrox Resilience

    Are you looking to unlock new levels of performance for your next Hyrox race or fitness challenge? This past weekend offered a masterclass in varied training, blending pure running speed with gritty functional endurance. On Saturday, June 28, 2025, I pushed my limits to hit a new 5km personal record, demonstrating the power of dedicated speed work. The very next day, Sunday, June 29, 2025, I teamed up with Jordan to tackle “Burden of Will,” a challenging CrossFit workout that tested our mental and physical fortitude under a weighted vest and in the heat. This post will break down both sessions, showing you how combining these diverse training methods can build the all-around resilience and strength endurance you need to conquer 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!

    The Weekend Workout Blueprint

    Saturday, June 28, 2025: 5km PR Run

    A focused effort to push my 5km pace and log a new personal best. This session was all about speed and sustained aerobic power.

    • Distance: 5.03 km
    • Time: 22:13
    • Pace: 4:27/km

    Sunday, June 29, 2025: “Burden of Will” – Weighted Vest CrossFit WOD

    This partner CrossFit workout was a test of full-body endurance and mental toughness, especially with the added weight of a vest. The goal was to complete the entire sequence as fast as possible.

    With a 20lbs Vest:

    • 100 Pushups
    • 75 Air Squats
    • 50 Situps
    • 50 Walking Lunges
    • 25 Burpees
    • 25 Pullups
    • 1600m (1 mile) Run

    Goal Time: Sub 30:00

    My/Our Time: 28:46

    Movement Breakdown & Rationale

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

    • 5km Run (Pure Pace Work): Achieving a new 5km PR demonstrates improved cardiovascular capacity and the ability to sustain a faster pace. This translates directly to more efficient running between stations in Hyrox, helping you maintain a quicker overall race time.
    • Pushups: Essential for building pushing endurance, crucial for the sled push and burpee broad jumps. High reps here build resilience under fatigue.
    • Air Squats: Develops quad and glute endurance, vital for the wall balls, lunges, and general running fatigue management in Hyrox.
    • Situps: Strengthens the core, which is fundamental for stability and power transfer in all Hyrox movements, from sleds to burpees.
    • Walking Lunges: Builds unilateral leg strength and endurance, mimicking the sandbag lunges in Hyrox and improving overall leg stamina. The weighted vest increases the intensity significantly.
    • Burpees: The ultimate full-body, high-intensity exercise that tests both muscular endurance and cardiovascular fitness. Directly prepares you for the dreaded burpee broad jumps.
    • Pullups: Develops upper body pulling strength, beneficial for transitions and maintaining posture. While not a direct Hyrox station, overall strength contributes to efficiency.
    • 1600m (1 mile) Run: Placing a significant run at the end of a demanding WOD is a perfect example of compromised running. It forces you to push through fatigue, a core skill for Hyrox’s run-workout-run structure. The vest adds another layer of race-specific challenge.

    My Experience & Key Takeaways for Your Training

    This weekend was a fantastic blend of specific Hyrox preparation, offering valuable insights for your own training. Hitting a 5km PR on Saturday felt incredible and directly reinforced the importance of dedicated running speed work. For your Hyrox success, remember that strong pure running ability forms the essential foundation that translates into faster transitions and overall race times. Then came “Burden of Will” with Jordan on Sunday. That 20lbs vest and the challenging heat made every single movement, especially the run, an absolute grind. This experience highlighted the critical role of mental and physical resilience in pushing through discomfort—a direct parallel to the later stages of a Hyrox race. We aimed for Sub 30:00 and hitting 28:46 was a huge win, proving that consistent, challenging training pays off. For your training, embrace weighted work and compromised running; these are where you truly build race-day grit. And remember to train with a partner when you can – the shared experience and mutual encouragement make tough workouts more manageable and enjoyable, pushing both of you to new limits!

    Scaled Options

    If you are looking to take on these workouts, here are a few ways to scale them to your fitness level:

    • 5km Run: Adjust your target pace to a challenging but sustainable effort. You can also focus on maintaining a consistent heart rate zone or simply aim to complete the distance.
    • “Burden of Will” (Weighted Vest WOD):
      • Vest Weight: Reduce the vest weight, or perform the workout without a vest entirely.
      • Reps: Reduce the number of reps for each exercise (e.g., 75 Pushups, 50 Air Squats, 35 Situps, etc.) to reduce overall volume.
      • Exercise Modification:
        • Pushups: Incline pushups (hands on a box or bench) or knee pushups.
        • Air Squats: Reduce depth or use a box to squat to.
        • Situps: Standard crunches or butterfly situps with reduced range of motion.
        • Walking Lunges: Bodyweight walking lunges, or stationary lunges.
        • Burpees: Step-back burpees (no jump or pushup) or burpees to a box.
        • Pullups: Jumping pullups, banded pullups, or ring rows.
      • Run: Reduce the distance (e.g., 800m or 1200m) or perform the run on a treadmill at a challenging incline.
      • Time Cap: Introduce a strict time cap (e.g., 25 minutes) to ensure you don’t overdo it.

    Ready for Your Best Hyrox Yet?

    Understanding how to structure a training week with varied intensity, volume, and recovery is key to long-term progress and peak performance. As a certified Hyrox Performance Coach, I can help you build your own effective plan for the October Hyrox in Toronto. Let’s strategize your success!

    Get in Touch
    Workout Data Block (June 28th & 29th)

    June 28th: 5km PR Run
    Time: 01:21 PM
    Duration: 22:27
    Distance: 5.03 km
    Pace: 04:27/km
    Calories Burned: 360
    Average Heart Rate: 168 bpm
    Max Heart Rate: 191 bpm
    Elevation Gain: 14.36 m

    June 29th: “Burden of Will” CrossFit WOD
    Time: 01:13 PM
    Duration: 28:46
    Calories Burned: 393
    Average Heart Rate: 155 bpm
    Max Heart Rate: 187 bpm
    Min Temp: 27°C
    Max Temp: 30°C

    Workout Details (with 20lbs Vest):

    Exercise Reps / Distance
    Pushups 100 reps
    Air Squats 75 reps
    Situps 50 reps
    Walking Lunges 50 reps
    Burpees 25 reps
    Pullups 25 reps
    1600m (1 mile) Run 1600m

    Goal Time: Sub 30:00
    Actual Time: 28:46
  • Building Hyrox Endurance Through Progressive Volume

    Building Hyrox Endurance Through Progressive Volume

    Are you ready for a true leg and lung burner that will test your endurance and grit for Hyrox? This post dives into an AMRAP (As Many Rounds As Possible) workout from June 26th that delivered over 450 squats and nearly as many deadlifts, leaving my quads screaming for days! You’ll learn how this high-volume, progressive workout style can build immense resilience and strength endurance, crucial for tackling the relentless demands of a Hyrox race.

    A Quick Note on Volume & Intensity

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

    The Workout Blueprint

    AMRAP40: The Progressive Leg & Push Machine

    AMRAP40 (As Many Rounds As Possible in 40 minutes)

    Start with Round #1, then Round #2, then Round #3, and so on. Continue adding 10 Air Squats, 10 Suitcase KB Deadlifts, and 1 Pushup to each subsequent round. The machine distance also increases by 50m each round.

    R#1:

    • 10 Air Squats
    • 10 Suitcase KB Deadlift (1x56lbs)
    • 1 Pushup
    • 50m Machine

    R#2:

    • 20 Air Squats
    • 20 Suitcase KB Deadlift (1x56lbs)
    • 2 Pushups
    • 100m Machine

    R#3:

    • 30 Air Squats
    • 30 Suitcase KB Deadlift (1x56lbs)
    • 3 Pushups
    • 150m Machine

    … and so on, increasing reps/distance each round.

    Movement Breakdown & Rationale

    Here’s a deeper look at why these movements were chosen and how they can benefit your Hyrox performance:

    • Air Squats: A fundamental movement for building quad endurance, essential for the wall balls and burpee broad jumps in Hyrox. The high volume here directly challenges muscular stamina.
    • Suitcase KB Deadlift: This unilateral deadlift variation targets the glutes, hamstrings, and core, while also building significant grip strength. Crucially, it replicates the single-sided loading often found in Hyrox carries and lunges, forcing your core to stabilize.
    • Pushup: A staple for chest and tricep endurance, directly translating to pushing power for the sled push and the burpee penalty in Hyrox.
    • Machine (Rower/SkiErg): Incorporating metered machine work (like a Rower or SkiErg) ensures a cardiovascular challenge under fatigue. This mimics the transition from strength stations to running in Hyrox, building your ability to maintain pace when compromised.

    My Experience & Key Takeaways for Your Training

    This AMRAP40 was a brutal but incredibly rewarding session. As the Hyrox Performance Coach at CrossFit Birch Bender, I programmed this workout for our weekly Thursday Hyrox class as part of a periodized structure to prepare our members for the upcoming Toronto Hyrox race. Finishing 8 full rounds plus extra squats and deadlifts meant accumulating an insane amount of volume – over 450 squats and nearly as many deadlifts, to be precise. My quads are still feeling it, even two days later! For your Hyrox training, this workout highlights the power of progressive overload within a single session. Starting light and gradually increasing the load (through added reps) forces your body to adapt to sustained effort under fatigue, a direct parallel to the later stages of a Hyrox race. The combination of strength, endurance, and machine work ensures you’re building a robust, resilient engine capable of handling whatever race day throws at you. Don’t shy away from high-volume sessions; they are invaluable for building true Hyrox grit!

    Scaled Options

    If you are looking to take on this workout, here are a few ways to scale it to your fitness level:

    • Time Cap: Adjust the time cap to 20 or 30 minutes to reduce overall volume while still getting the progressive stimulus.
    • KB Weight: Use a lighter kettlebell for the suitcase deadlifts or perform them without weight as a bodyweight single-leg deadlift.
    • Pushups: Scale pushups to an incline (hands on a box or bench) or perform knee pushups if needed.
    • Machine Distance: Reduce the machine distance (e.g., 25m/50m/75m) or substitute with a short, intense burst of cardio like jumping jacks or burpees.
    • Rep Scheme: Instead of adding 10 reps each round, try adding 5 reps or keeping a consistent rep count for 3-4 rounds before increasing.

    Ready for Your Best Hyrox Yet?

    Understanding how to structure a training week with varied intensity, volume, and recovery is key to long-term progress and peak performance. As a certified Hyrox Performance Coach, I can help you build your own effective plan for the October Hyrox in Toronto. Let’s strategize your success!

    Get in Touch
    Workout Data Block (June 26th)

    AMRAP40 Leg & Push Burner
    Time: 08:13 AM
    Duration: 40.29 minutes
    Calories Burned: 586
    Average Heart Rate: 159 bpm
    Max Heart Rate: 173 bpm

    Result: 8 rounds + 90 Squats and 53 Deadlifts
    Estimated Total Squats: 450
    Estimated Total Deadlifts: 413

    Workout Structure:

    Round # Air Squats Suitcase KB Deadlift Pushups Machine (Rower/SkiErg)
    R#1 10 reps 10 reps (1x56lbs) 1 rep 50m
    R#2 20 reps 20 reps (1x56lbs) 2 reps 100m
    R#3 30 reps 30 reps (1x56lbs) 3 reps 150m
    … to infinity +10 each round +10 each round +1 each round +50m each round
  • Deadlift PR & Chest Endurance Triplet for Hyrox

    Deadlift PR & Chest Endurance Triplet for Hyrox

    Are you looking to boost your strength and muscular endurance for your next Hyrox race? This post breaks down a powerful training day that combined a heavy deadlift session – where I hit a new personal record of 6 reps at 375 lbs – with a chest-focused metcon designed to build the critical endurance needed for Hyrox’s sled pushes and pulls. You’ll learn the ‘why’ behind these movements and how you can incorporate similar principles into your own training to enhance your performance.

    A Quick Note on Volume & Intensity

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

    The Workout Blueprint

    Part 1: Deadlift Strength & Endurance

    Today was a deadlift day, focusing on a heavy set for max reps at 80% of my 1-rep max. This was part of the CrossFit Birch Bender WOD and is a powerful way to build both strength and strength-endurance in the same session, vital for powerful sled pulls in Hyrox.

    • Warm-up and work up to a top set.
    • Final set: Max reps at 375 lbs.

    Part 2: Hyrox-Specific Chest & Core Metcon

    For the metcon, I used a triplet structure to build chest and core muscular endurance under the load of repeated running intervals. The goal was to train the muscles to handle the fatigue that builds up during the sled push, sled pull, and wall balls in a Hyrox race.

    Part 1: Chest & Run Triplet (3 Rounds)

    • Bench: 95 lbs x 20 reps
    • Neutral Grip DB Bench: 30 lbs x 20 reps
    • Run: 300m

    Rest 3:00 between rounds.

    Part 2: Chest Fly & Run Triplet (3 Rounds)

    • Incline DB Flies: 25 lbs x 20 reps
    • Incline Low Crossover Cable Flies: 15 lbs x 20 reps
    • Run: 300m

    Rest 3:00 between rounds.

    Part 3: Core & Run Triplet (3 Rounds)

    • Tuck ups: 20 reps
    • Butterfly Situps: 30 reps
    • Run: 400m

    Movement Breakdown & Rationale

    Here’s a deeper look at why these movements were chosen and how they can benefit your Hyrox performance:

    • Deadlift: The deadlift is a foundational strength movement that builds total body strength, particularly in the posterior chain (glutes, hamstrings, back). For Hyrox, this translates directly to a more powerful and efficient sled pull. It also helps build a strong core and back, which is essential for maintaining a strong posture during every station in your race.
    • Bench Press: This is a core movement for building pushing power in the chest and triceps. Strong pushing muscles are a huge asset for your sled push, allowing you to generate more force and move the sled more efficiently.
    • Neutral Grip DB Bench: Using dumbbells with a neutral grip challenges the stabilizing muscles of the shoulder more than a barbell. This helps to build balanced strength and is more specific to the type of pushing motion you use during your sled push, where the load isn’t fixed to a single implement.
    • Incline DB Flies: These isolation exercises help to build muscular endurance in the chest. While they don’t move a lot of weight, they are excellent for creating a high-volume stimulus that mimics the muscular fatigue you’ll feel after repeated pushing efforts in your race.
    • Incline Low Crossover Cable Flies: Using cables allows for a constant tension on the muscle throughout the range of motion, providing a sustained muscular endurance challenge for your chest.
    • Tuck ups & Butterfly Situps: A strong core is the foundation for everything in Hyrox. From maintaining a solid plank during the burpees to keeping your form during the sled pull, a strong midsection prevents energy leaks. These two movements work the rectus abdominis and hip flexors, which are key for your stability.
    • Run Intervals: By combining running with resistance exercises, you train your body to handle the demands of a Hyrox race, where you have to transition quickly from muscular work to running. It’s an excellent way to build your ability to run under fatigue.

    My Experience & Key Takeaways for Your Training

    This session offered valuable lessons for anyone serious about Hyrox. My deadlift PR wasn’t just a personal win; it highlighted the importance of consistently challenging your strength to directly improve sled pull performance. For your training, consider incorporating structured strength blocks to boost foundational power. The chest metcon, while less intense than some full-body sessions, proved highly effective for localized muscular endurance. This emphasizes that targeted workouts can build specific fatigue resistance crucial for elements like the sled push and wall balls in your race. When planning your training, remember that even seemingly ‘easier’ workouts can deliver significant benefits if they target specific race demands, ensuring you’re building a well-rounded fitness profile for Hyrox.

    Scaled Options

    If you are looking to take on this workout, here are a few ways to scale it to your fitness level:

    • Deadlift: Instead of a max reps set, work up to a challenging set of 5 reps at 70-80% of your 1RM. This allows you to build strength without the same level of central nervous system fatigue.
    • Bench Press: Use a lighter barbell or dumbbells, or if you don’t have access to these, you can use push-ups on a box or on the floor. For an endurance challenge, try to hit as many reps as possible in a 60-second window.
    • Incline Flies: You can perform these with a lighter weight, or use resistance bands for a similar stimulus without the need for dumbbells or cables. Focus on squeezing your chest muscles at the end of each rep.
    • Run: If you don’t have access to a track, you can substitute the 300m/400m run with a 90-second run on a treadmill or 300m/400m on a rower or ski erg.

    Ready for Your Best Hyrox Yet?

    Understanding how to structure a training week with varied intensity, volume, and recovery is key to long-term progress and peak performance. As a certified Hyrox Performance Coach, I can help you build your own effective plan for the October Hyrox in Toronto. Let’s strategize your success!

    Get in Touch
    Workout Data Block (June 25th)

    Deadlift Session
    Time: 05:59 PM
    Duration: 7.42 minutes
    Calories Burned: 66
    Average Heart Rate: 119 bpm

    Work-up Sets:
    Weight Reps
    275 lbs 8
    315 lbs 5
    350 lbs 2

    Final Working Set:
    Weight Reps
    375 lbs 6 (PR)

    Metcon Session
    Time: 06:10 PM
    Duration: 42.21 minutes
    Calories Burned: 538
    Average Heart Rate: 151 bpm
    Max Heart Rate: 178 bpm

    Workout Breakdown:
    Set Exercises Reps / Distance
    Part 1 (3 Rounds) Bench Press 20 reps
    Neutral Grip DB Bench 20 reps
    Run 300m
    Part 2 (3 Rounds) Incline DB Flies 20 reps
    Incline Low Crossover Cable Flies 20 reps
    Run 300m
    Part 3 (3 Rounds) Tuck ups 20 reps
    Butterfly Situps 30 reps
    Run 400m