Seamus O'Hara

Tag: Functional Fitness

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

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

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

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

    A Quick Note on Volume & Intensity

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

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

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

    The Workout Blueprint:

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

    Movement Breakdown & Rationale:

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

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

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

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

    Scaled Options for Leg Strength:

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

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

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

    Tabata Structure:

    • 10 Minutes Total (5 Rounds):

    Movement Rationale & My Experience:

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

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

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

    Scaled Options for Tabata:

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

    Workout 3: 10km Trail Run

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

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

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

    My Experience (Trail Run):

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

    Overall Reflections:

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

    Adapting Your Training for Hyrox Success

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

    Get in Touch

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

    Workout Summaries (May 28, 2025)

    Strength Session (Leg Focus):

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

    Metcon (Tabata Finisher – CFBB WOD):

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

    Trail Run (10km):

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

  • May 27 – Big Training Day: Strength, Metcon, Tabata & Hyrox..

    May 27 – Big Training Day: Strength, Metcon, Tabata & Hyrox..

    Tuesday, May 27th, 2025, was a testament to a varied training approach, layering different types of sessions throughout the morning. It started with some targeted core work, moved into a bodybuilding-style strength session, then a tough Hyrox-focused metcon, and finally wrapped up with a high-intensity Tabata finisher as part of the CrossFit Birch Bender WOD. My legs were definitely still talking to me from previous volume, so it was a day of managing effort where needed.

    A Quick Note on Volume & Intensity

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

    Workout 1: “Ab Killer” – Core Focus

    The morning started early with a focused core session to really engage the abdominals and hip flexors.

    The Workout:

    Movement Breakdown & Rationale:

    Toes to Bar: A high-skill gymnastics movement that develops significant strength in the abdominals, hip flexors, lats, and grip. It’s fantastic for overall core stability and pulling mechanics.
    Why I chose them: To build dynamic core strength crucial for all Hyrox movements, from running form to powerful lifts and obstacle efficiency.

    Sit-ups: A foundational abdominal exercise that targets the rectus abdominis and helps build core endurance.
    Why I chose them: Paired with Toes to Bar, they provide a high-volume core stimulus. The strict 1:00 rest was key to keeping the intensity high for this type of focused work.

    My Experience: This was a good way to wake up the core and get the body moving before the heavier work later in the day. The strict rest kept it challenging and the intensity high.

    Scaled Options for Core Work:

    • Toes to Bar: Hanging Knee Raises, Lying Leg Raises, or V-Ups.
    • Sit-ups: Reduce reps, or perform crunches.

    Workout 2: Bodybuilding-Style Endurance Session

    This session was focused on quality of movement, time under tension, and the challenge of completing the prescribed reps with the given weights, adopting a more bodybuilding-style approach with reduced overall intensity compared to some other days, but with a strong focus on muscular hypertrophy and endurance.

    The Workout Blueprint:

    • Superset 1: (Rest 1:30 between supersets)
    • Seal Rows (60 lb dumbbells): 1 set following a ladder scheme (1 rep, then 2 reps, 3 reps… up to 10 reps, with 10 seconds rest between each step of the ladder).
    • Superset 2: (Approx. 2:00 rest between supersets)
    • Cable Pulldown: 3 sets of 20 reps with 45 lbs (on cable stack) (Approx. 2:00 rest between sets).

    My Experience: The focus here was really on feeling the muscles work through a full range of motion. The Seal Row ladder with 60lb dumbbells was ambitious; that weight was too heavy to complete the return down the ladder effectively, so I’ll try 50s next time for that specific scheme. The KB Rows at 62lbs for 20 reps per side not only challenged my grip but also provided a great stimulus for the lats. Supersetting these with Hanging Leg Raises was particularly tough on the core, especially after the Toes to Bar and Sit-ups in Workout 1. The Cable Pulldown work was a nice way to hit the lats and core with constant tension to finish this block.

    Scaled Options for Endurance Work:

    • Pull-ups: Banded Pull-ups, Ring Rows, or Lat Pulldowns.
    • Half Turkish Get-ups: Practice the movement unloaded or with a very light weight to master the form.
    • Seal Rows: Bodyweight inverted rows. For the ladder, adjust the top rep count or use lighter dumbbells.
    • KB Row: Focus on form; adjust weight as needed to complete reps with quality.
    • Hanging Leg Raises: Hanging Knee Tucks, Lying Leg Raises.
    • Cable Pulldown: Bodyweight inverted rows focusing on scapular movement, plank variations, or adjust cable weight significantly.

    Workout 3: Metcon – Hyrox Style

    This was the main metabolic conditioning piece of the day, a Hyrox-style challenge. My Garmin activity was logged under “ROXFIT(11)” as I used that profile to track this portion of the workout.

    This Hyrox Workout Blueprint:

    • 4 Rounds For Time:
      • 400m SkiErg
      • 20 Devils Complex (Devils Press + Renegade Rows per side) @ 25 lb dumbbells

    Movement Breakdown & Rationale:

    400m SkiErg: A full-body cardiovascular assault that also builds upper body and core endurance, a staple in Hyrox.
    Why I chose it: It’s a fantastic way to spike the heart rate and pre-fatigue the system before a complex movement.

    Devils Complex (Devils Press + Renegade Rows per side): This is a brutal combination. The Devils Press (burpee to double dumbbell snatch/ground-to-overhead) is a full-body power endurance test, and adding Renegade Rows introduces unilateral pulling and core stability.
    Why I chose it: This complex hits virtually every muscle group, demands high work capacity, and tests mental grit – perfect simulation for the toughest parts of a Hyrox race.

    My Experience: This one was very tough, as expected. My goal was to keep moving through quickly with minimal breaks. I started the first round with 25lb dumbbells for the 20 reps of the Devils Complex. However, to maintain the intended intensity and a quick pace across all four rounds, I had to modify: for the second round, I switched to 10 reps of the complex still using the 25lb dumbbells. For the third and fourth rounds, I kept the reps at 10 but increased the weight to 35lb dumbbells per hand. This allowed me to maintain a higher work rate and intensity rather than taking longer with more reps or the initial lighter weight. Upping the weight for the lower rep count in the later rounds helped maintain the difficulty and strength stimulus as fatigue set in.

    Scaled Version for the Metcon:

    • 3-4 Rounds For Time:
      • 200-300m SkiErg (or Row/Bike if SkiErg is unavailable)
      • 10-15 Modified Devils Complex:
        • Use lighter dumbbells.
        • Perform a standard Burpee, then stand and do a Dumbbell Snatch or Clean & Press per arm (instead of the full Devils Press).
        • For Renegade Rows, perform them from the knees if needed, or substitute with Bent Over Dumbbell Rows.
    • Alternatively, significantly reduce the reps of the full Devils Complex (e.g., 5-8 reps per round) if keeping the movement standard.

    Workout 4: Tabata Finisher (Part of CFBB WOD)

    This was a tough, high-intensity Tabata style workout from CrossFit Birch Bender to cap things off.

    Tabata Structure:

    • 10 Minute Tabata (40 seconds work / 10 seconds rest) alternating:

    My Experience: This was a lung burner to finish! The Gladiator Deadlifts (a type of single-arm suitcase deadlift with a rotation) are a great core and posterior chain challenger, especially under Tabata conditions. For the RowErg, I managed the following calories per 40-second interval: 15, 17, 18, 19, 18 – totaling 87 calories. A solid effort to cap the day.

    Scaled Options for Tabata:

    • Gladiator Deadlift: Use an appropriate weight for your ability, focusing on maintaining good form throughout the movement.
    • RowErg for Cals: Focus on consistent effort rather than max cals, or choose a different cardio machine if preferred. Reduce work interval to 20 or 30 seconds if 40 seconds is too much to maintain intensity.

    Overall Reflections:

    Today was a prime example of layering different types of training stress. While some parts were intentionally lower intensity (like the bodybuilding work), the cumulative effect, especially with the Metcon and Tabata, was significant. It underscores the importance of listening to your body, making smart modifications (like I did in the Metcon), and recognizing when recovery needs to be a priority. This type of varied training, however, is fantastic for building the all-around resilience needed for Hyrox.

    Training for Hyrox? Let’s Strategize!

    Days like these highlight the complex demands of preparing for an event like Hyrox. As a certified Hyrox Performance Coach, I can help you navigate your training, decide when to push and when to scale, and build a program that gets you to the October Hyrox in Toronto in peak condition. Let’s build your capacity, your strength, and your grit!

    Get in Touch

    What does your multi-session training day look like, or how do you approach scaling workouts? Share your experiences in the comments!

    Workout Summaries (May 27, 2025)

    Ab Killer (Core Focus):

    • Start Time: 07:29:35
    • Duration: 7m 59s
    • Calories: 56 C
    • Avg HR: 107 bpm
    • Max HR: 123 bpm

    Endurance Session (Bodybuilding Style):

    • Start Time: 07:42:26
    • Duration: 1h 23m 40s (Overall time block)
    • Calories: 433 C (For time block)
    • Avg HR: 99 bpm (For time block)
    • Max HR: 129 bpm (For time block)

    Metcon – Hyrox Style:

    • Start Time: 09:42:52
    • Duration: 19m 17s
    • Calories: 257 C
    • Avg HR: 149 bpm
    • Max HR: 168 bpm
    • Training Effect: Aerobic Base

    Tabata Finisher (CFBB WOD – HIIT):

    • Start Time: 10:26:53
    • Duration: 10m 13s
    • Calories: 143 C
    • Avg HR: 156 bpm
    • Max HR: 174 bpm
    • Training Effect: Tempo
    • RowErg Cals in Tabata: 87 Cals (15, 17, 18, 19, 18 per round)
  • May 26 – My “Rest Day” 15km Run: The Power of Zone 2 for Hyrox

    May 26 – My “Rest Day” 15km Run: The Power of Zone 2 for Hyrox

    So, my legs have been staging a pretty vocal protest after the volume I threw at them last week. Clearly, a proper rest day was in order. And what better way for a “Seamus-style” rest day than a cheeky 15km run, right? (Yes, I know, the irony isn’t lost on me – it’s a classic move, and some of you have come to expect these kinds of shenanigans!)

    Despite the “rest day” label, today’s 15km run on Monday, May 26th, 2025, had a very specific purpose: maintain Zone 2 heart rate throughout and continue building that crucial aerobic base. This kind of session is a cornerstone of my training, especially with Hyrox Toronto on the horizon.

    The Goal: Zone 2 and Aerobic Base Building

    The primary intention for this run was to spend quality time in Zone 2. This wasn’t about speed or pushing the pace; it was about sustained, controlled effort to enhance my aerobic capacity. This type of training is fundamental, and I want to explain why it’s so beneficial, particularly for endurance events like Hyrox.

    The Power of Zone 2 Training for Hyrox (and Beyond!)

    Many athletes fall into the trap of thinking every run needs to be hard and fast. While high-intensity work has its place, the vast majority of your endurance training should actually be done at a lower intensity – this is where Zone 2 training comes in.

    What is Zone 2? It’s a conversational pace, an effort level where you can comfortably hold a conversation. For most, it corresponds to about 60-70% of your maximum heart rate.

    The 80/20 Running Principle: This popular training philosophy suggests that about 80% of your weekly running volume should be at a low intensity (like Zone 2), with only about 20% dedicated to moderate and high-intensity efforts. Why? Because this approach builds a massive aerobic foundation with less risk of injury and burnout.

    Benefits of Zone 2 Long Runs for Hyrox Training:

    • Improved Mitochondrial Density & Function: Mitochondria are the powerhouses of your cells. Zone 2 training increases their number and efficiency, meaning your body gets better at producing energy aerobically.
    • Enhanced Fat Utilization: Training in Zone 2 teaches your body to become more efficient at burning fat for fuel, sparing precious glycogen stores for higher intensity efforts during a long race like Hyrox.
    • Increased Capillary Density: More capillaries mean better blood flow and oxygen delivery to your working muscles.
    • Stronger Cardiovascular System: Your heart becomes more efficient at pumping blood.
    • Improved Lactate Threshold: While higher intensity work directly pushes your lactate threshold (the point where lactate accumulates faster than it can be cleared), a strong aerobic base built through Zone 2 work allows you to sustain efforts closer to that threshold for longer. It also helps with lactate clearance and recovery *between* high-intensity efforts (like Hyrox stations).
    • Better Recovery: Low-intensity work promotes blood flow and can aid in recovery from harder sessions.
    • Mental Toughness: Spending extended periods in Zone 2 also builds mental discipline and the ability to stay focused for long durations – invaluable for a Hyrox event.

    For Hyrox, where you’re constantly switching between running and demanding strength stations for over an hour (or much more!), having a deep aerobic well to draw from is non-negotiable. Zone 2 training builds that well.

    My “Rest Day” 15km Run Experience

    As mentioned, my legs were definitely complaining when I started out today. The goal was a steady Zone 2 effort. The first 8km went pretty smoothly, keeping my heart rate and pace where I wanted them. However, around the 9th kilometer, my watch decided to have one of its characteristic glitches (a recurring theme, it seems!), and the data feed went a bit haywire. I had to slow down considerably for a bit to try and get it working again, which explains the significant drop in pace and heart rate you’ll see for lap 9 in the data below.

    Once that was sorted (as much as it could be), I settled back into a rhythm for the remaining kilometers. The overall average pace was **6:48 min/km** for the **15.02 km**, which took **1 hour, 42 minutes, and 3 seconds**. Given the initial leg soreness and the watch drama, I was content with maintaining a predominantly Zone 2 effort and just getting the time on my feet.

    Why This Run Matters for Hyrox

    Even on a “recovery day,” a run like this serves multiple purposes for Hyrox preparation:

    • Reinforces the aerobic base necessary to sustain effort through all 8km of running in a Hyrox race.
    • Trains the body to recover efficiently between bouts of higher intensity (simulating recovery between stations).
    • Builds mental resilience for longer events.
    • Provides an opportunity to practice pacing and listen to your body.

    Building Your Aerobic Engine for Hyrox?

    Understanding how to effectively build your aerobic base with training like Zone 2 runs is crucial for Hyrox success. As a certified Hyrox Performance Coach, I can help you structure your running and overall conditioning to conquer the October Hyrox in Toronto. Let’s build an engine that doesn’t quit!

    Get in Touch

    What’s your favorite way to build your aerobic base? Do you incorporate much Zone 2 training? Share your thoughts in the comments!

    Run Summary (May 26, 2025)

    • Activity Name: Georgina Running
    • TOTAL TIME: 1:42:04
    • MOVING TIME: 1:41:39
    • DISTANCE: 15.02 km
    • AVG PACE: 6:48 min/km
    • AVG HR: 133 bpm
    • MAX HR: 164 bpm
    • CALORIES: 1184 C
    • AVG POWER: 288 W
    • NORMALIZED POWER: 292 W
    • VO2 MAX: 51
    • TRAINING EFFECT: Aerobic Base (Aerobic: 3.3, Anaerobic: 0.0)
    • AVG CADENCE: 155 spm
    • ELEVATION GAIN/LOSS: 85m / 85m (approx)

    Detailed Lap Data (1km Laps)

    Lap Time Avg Pace (min/km) Avg HR (bpm) Max HR (bpm) Avg Power (W) Avg Cadence (spm) Ascent (m) Calories
    16:02.46:02133147316161174
    26:18.56:19146150309159380
    36:23.36:231461573071581079
    46:34.56:34146153302156879
    56:48.36:48147154298155682
    66:53.56:541521552991481287
    76:54.96:55153159290156783
    86:46.66:471591643011561188
    97:18.17:188997260149779
    106:44.46:44115128269157076
    116:52.26:52126131278156375
    126:52.06:52127135278156177
    137:16.77:17118125277155977
    147:09.57:10120126270154673
    156:59.26:59117126275156173

    Note: Lap 16 (0.02km) omitted from lap table for brevity but included in overall summary.

  • May 25 – Shoulder & Chest Supersets + BikeERG Endurance

    May 25 – Shoulder & Chest Supersets + BikeERG Endurance

    Today, Sunday, May 25th, 2025, the focus was on a more traditional resistance training session, but with a twist: strictly timed rest periods between groupings of supersets. The goal was to keep the intensity somewhat elevated by performing each set quickly with minimal rest between the paired exercises, all while still working towards that endurance period I’ve been focusing on since the beginning of May. It was another day I’d classify as a bit of a recovery session from the higher weights and volumes I’ve been hitting recently.

    Part 1: Superset Session for Endurance

    This session was broken down into four superset groupings, targeting shoulders and chest muscles, with a strong emphasis on maintaining tempo and adhering to the rest periods to build muscular endurance.

    This Hyrox Workout Blueprint: Superset Endurance Focus

    The Workout:

    • Superset 1 (3 sets):
      • A: Seated Strict Press x 20 reps (Sets 1-2: 65 lbs; Set 3: 45 lbs)
      • B: Dumbbell Bench Press (40 lbs dumbbells) x 20 reps
      • Rest 60 seconds after completing B before starting next superset
    • Superset 2 (3 sets):
      • A: Dumbbell Lateral Raises (15 lbs dumbbells) x 20 reps
      • B: Push-ups (Bodyweight) x 20 reps
      • Rest 60 seconds after completing B before starting next superset
    • Superset 3 (3 sets):
      • A: Single Arm Bent Over Reverse Flies (15 lbs) x 20 reps per arm
      • B: Kneeling Crossover Flies (15 lbs) x 20 reps
      • Rest 60 seconds after completing B before starting next superset
    • Superset 4 (3 sets):
      • A: Kettlebell Farmer’s Hold (105.6 lbs total) x Max Effort (aimed for ~30s)
      • B: Plank (Bodyweight) x Max Effort
      • Rest 60 seconds after completing B before starting next superset (final rest noted as 3.5s in data)

    Movement Breakdown & Rationale:

    Let’s break down these superset pairings for building endurance:

    Seated Strict Press & Dumbbell Bench Press: This first superset targets the shoulders and chest. The Seated Strict Press builds overhead pressing endurance, while the Dumbbell Bench Press works the chest, shoulders, and triceps, with dumbbells adding a stability challenge for higher reps.
    Why I chose them: To pre-fatigue the shoulders with the strict press and then hit the chest with another high-rep movement, maintaining intensity with minimal rest between A and B to push muscular endurance.

    Dumbbell Lateral Raises & Push-ups: This pairing focuses on shoulder isolation (lateral deltoids) with the raises for endurance, followed immediately by a bodyweight compound movement hitting the chest, shoulders, and triceps to failure or near failure.
    Why I chose them: To build shoulder endurance and then further fatigue the pushing muscles with high-rep bodyweight work.

    Single Arm Bent Over Reverse Flies & Kneeling Crossover Flies: These movements target the rear deltoids and chest (pectoral muscles) from different angles, using cables or dumbbells for constant tension and focusing on higher repetitions for endurance.
    Why I chose them: To work the rear shoulders and chest through different lines of pull and focus on controlled movements for muscular endurance and a good pump.

    Kettlebell Farmer’s Hold & Plank: This final superset is a grind, targeting grip endurance, traps, core, and overall stability under sustained tension.
    Why I chose them: To finish with a test of static endurance, crucial for Hyrox events involving carries and maintaining core integrity under fatigue.

    My Experience & Key Takeaways (Strength Session):

    The first superset of Strict Press into Dumbbell Bench Press was tough right out of the gate, even with what I considered lighter weights for myself. The minimal rest between exercises and the high rep volume really amplified the endurance challenge. I actually had to drop the weight down from 65 lbs to 45 lbs on the last set of the Seated Strict Press to be able to complete the 20 reps in a reasonably quick timeframe while maintaining form. The push-ups in the second superset also became a significant endurance test by the final round.

    Part 2: BikeERG Endurance Ride

    After the resistance training, I got on the BikeERG for a long ride, aiming for 1.5 hours. My goal for this ride was to maintain a higher average speed than I’d previously achieved for this duration.

    My Experience & Key Takeaways (BikeERG):

    I was really pleased with this ride! I’d previously averaged around 27kph for similar long efforts, and this time I was able to hold a significantly higher average speed throughout the 90 minutes. I focused on maintaining a steady Zone 2 heart rate for the majority of the ride, which is key for building that aerobic base. Towards the end, I was feeling quite good and decided to push the pace a bit.

    This ride was a good confidence booster. For my next long ride, the focus will switch to power, where I’ll be working towards holding a 200-watt average. I know triathletes train at averages around 300 watts, which is absolutely blistering, so I’ve definitely got my work cut out for me to keep improving my cycling endurance and power output as part of my overall fitness development!

    BikeERG Endurance Ride Details (1.5 Hours)

    Metric Lap 1 Lap 2 Lap 3 Lap 4 Lap 5 Summary
    Time 22:42 22:06 21:24 20:29 03:53.5 1:30:35
    Distance (km) 10.00 10.00 10.00 10.00 2.01 42.01
    Avg Speed (kph) 26.4 27.1 28.0 29.3 31.0 27.8
    Avg HR (bpm) 127 131 133 143 154 134
    Max HR (bpm) 138 142 143 155 167 167
    Avg Cadence (rpm) 66 68 69 72 76 69
    Max Cadence (rpm) 73 73 74 78 90 90
    Avg Power (W) 145 159 170 189 224 168
    Max Power (W) 303 726 201 230 347 726
    Calories 232 244 250 263 58 1048
    Max Speed (kph) 29.4 30.1 29.9 31.3 35.8 35.8

    Overall Reflections:

    Today’s session was a good example of how to incorporate a “recovery-ish” resistance day while still pushing intensity through supersets and timed rests. The long BikeERG ride was a great way to cap it off and continue building that all-important aerobic engine. Listening to my body by adjusting weight on the strict press was key to getting through the session effectively without derailing my recovery.

    Building Your Hyrox Engine, Smartly

    As a certified Hyrox Performance Coach, I believe in workouts that are both challenging and intelligent, tailored to your current state and long-term goals. Whether it’s structuring supersets for strength endurance or planning progressive endurance pieces for your October Hyrox in Toronto, every detail matters. If you’re looking for guidance, let’s connect!

    Get in Touch

    How do you structure your resistance training for endurance? Share your favorite supersets or workout splits in the comments!

    Workout Summary (Resistance Training)

    • Workout Name: SUPERSET ENDURANCE
    • Date: Sun, May 25, 2025
    • Focus: Shoulder & Chest Endurance via Supersets
    • Notes: Strictly timed rests; focused on quick execution within sets.

    Detailed Workout Log (Resistance Training)

    Set Exercise Name Weight Reps Set Duration (s) Rest After (s)
    1Seated Strict Press65 lbs2046.70.0
    1Dumbbell Bench Press40 lbs/hand2045.560.0
    2Seated Strict Press65 lbs20131.70.0
    2Dumbbell Bench Press40 lbs/hand2084.360.0
    3Seated Strict Press45 lbs2081.60.0
    3Dumbbell Bench Press40 lbs/hand2072.960.0
    1Dumbbell Lateral Raises15 lbs/hand2033.90.0
    1Push-ups2050.260.0
    2Dumbbell Lateral Raises15 lbs/hand2031.80.0
    2Push-ups2068.760.0
    3Dumbbell Lateral Raises15 lbs/hand2029.10.0
    3Push-ups2085.760.0
    1Single Arm Bent Over Reverse Flies15 lbs2050.10.0
    1Kneeling Crossover Flies15 lbs2035.260.0
    2Single Arm Bent Over Reverse Flies15 lbs2071.10.0
    2Kneeling Crossover Flies15 lbs2051.560.0
    3Single Arm Bent Over Reverse Flies15 lbs2075.90.0
    3Kneeling Crossover Flies15 lbs2049.560.0
    1Kettlebell Farmer’s Hold105.6 lbsME30.00.0
    1PlankME75.460.0
    2Kettlebell Farmer’s Hold105.6 lbsME30.00.0
    2PlankME76.360.0
    3Kettlebell Farmer’s Hold105.6 lbsME30.00.0
    3PlankME65.23.5
  • May 24 – Recovery Day Hyrox Workout: Modifying for Intent

    May 24 – Recovery Day Hyrox Workout: Modifying for Intent

    Yesterday, Saturday, May 24th, 2025, was designated as a recovery day. After a tough week of training and feeling the CNS fatigue, the plan was to hit the CrossFit Birch Bender programmed Hyrox workout. My main modification was to the machine sprint intervals at the beginning: instead of switching machines as originally programmed for the class, I opted to stick with the BikeERG for all four sprint efforts. This change was purely to allow me to connect my Garmin and get a better look at my power output for each interval, something not feasible if constantly swapping machines. The rest of the CFBB WOD was performed as prescribed, though with a focus on recovery day intentions.

    Intentions for Today’s Session:

    • BikeERG Power Output (Sprint Modification): The CFBB class programming involved varied machines for the initial sprint intervals. For my session today, I modified this by performing all four sprint rounds (0:20 Max Effort / 1:40 Rest) on the BikeERG. This allowed me to connect my Garmin to gather consistent power output data across all efforts.
    • Recovery Runs: I opted to use actual running for the two 5-minute segments. I haven’t logged enough running miles this week, and these would serve as active recovery between the more intense BikeERG sprints and the main WOD.
    • Unbroken on Volume: For the main WOD’s high-rep bodyweight movements (Air Squats, Box Step Ups, Russian KB Swings), the goal was to go unbroken, focusing on steady pacing and muscular endurance.

    Part 1: Warmup & BikeERG Sprints

    The session started with a straightforward warmup and then moved into some max effort sprints on the BikeERG, as per my modification for data collection.

    Warmup:

    BikeERG Sprints (Modified for Data Collection):

    BikeERG Sprint Details

    Interval Distance (km) Max HR (bpm) Max Cadence (rpm) Max Power (W) Calories Max Speed (km/h)
    1 (0:20) 0.21 146 93 869 14 48.5
    2 (0:20) 0.22 148 93 903 14 49.5
    3 (0:20) 0.21 148 92 865 12 48.6
    4 (0:20) 0.21 148 90 794 12 47.2

    My Experience: The warmup was just to get the blood flowing. The BikeERG sprints were a good test of anaerobic power. Focusing on max effort for 20 seconds with ample rest allowed for high output on each interval, as seen in the data above. It was interesting to see the power numbers on the Garmin for these.

    Part 2: First Recovery Run

    Following the sprints, I hopped on the treadmill for the first of two recovery runs.

    • 5 minutes Run Zone 2 (Garmin Data – note: treadmill distance/pace not accurately reflected in Garmin for this one)

    My Experience: This was purely about active recovery, keeping the heart rate in Zone 2 and getting the legs moving after the BikeERG efforts.

    Part 3: Main Hyrox Workout (CFBB Programmed)

    This was the core of the day’s “recovery” session, hitting the programmed CrossFit Birch Bender movements with the intentions I’d set out for execution.

    This Hyrox Workout Blueprint: Bodyweight Endurance & Power

    The Workout (For Time):

    • 100 Air Squats
    • 5 Pull Ups
    • 80 Box Step Ups
    • 10 Hand Release Press Ups
    • 60 Russian KB Swings
    • 5 Pull Ups

    Movement Breakdown & Rationale:

    Let’s look at why these specific exercises and approaches were used for this recovery-focused Hyrox workout:

    Air Squats (100 reps): A fundamental bodyweight movement building lower body muscular endurance.
    Why I chose them: The goal was to go unbroken, focusing on consistent movement quality and pacing for a high-volume bodyweight stimulus without heavy loading.

    Pull Ups (5 reps): Targets lats and biceps with an emphasis on quality over quantity, focusing on an explosive concentric and controlled eccentric.
    Why I chose them: This approach works on power development and muscle fiber recruitment even with low reps, making it effective without high fatigue, emphasizing quality movement.

    Box Step Ups (80 reps): A great unilateral lower body exercise that also challenges cardiovascular fitness at volume.
    Why I chose them: Intention was to go unbroken, building single-leg endurance and maintaining a steady heart rate.

    Hand Release Press Ups (10 reps): A variation of the push-up ensuring a full range of motion and chest engagement, performed with an explosive concentric and controlled eccentric.
    Why I chose them: This method allows for quality muscle activation and power development in the pushing pattern without high volume fatigue.

    Russian KB Swings (60 reps): A powerful hip-hinge movement that develops explosive power in the posterior chain and conditions the core.
    Why I chose them: The aim was for an unbroken set, focusing on generating power from the hips and maintaining a strong cardiovascular effort.

    My Experience & Key Takeaways (Main WOD):

    This “For Time” segment took me 09 minutes and 21 seconds. The 100 Air Squats felt good, and I managed them unbroken as intended, finishing in 02:56. The first set of 5 Pull-Ups, focusing on an explosive concentric and controlled eccentric, was quick (00:15). The 80 Box Step Ups were a bit of a grind at 03:39 but also completed unbroken. The 10 Hand Release Press Ups, performed similarly, (00:21) felt strong. The 60 Russian KB Swings (01:51) were also unbroken and got the heart rate up. The final set of 5 Pull-Ups (00:13) felt good and explosive. Overall, the strategy of unbroken on the long movements and controlled, powerful reps for the shorter strength pieces worked well for a recovery day feel, keeping the intensity moderate but consistent. (Garmin Data for Main WOD)

    Part 4: Second Recovery Run

    To finish off the day’s activity:

    • 5 minutes Run Zone 2 (pushed a bit towards the end) (Garmin Data)

    My Experience: Another good flush for the legs, allowing the heart rate to come down while still getting some light aerobic work in.

    Overall Reflections:

    This session served its purpose as an active recovery day. By modifying only the initial sprint interval machine choice from the programmed Hyrox workout from CFBB to suit my specific needs (curiosity about BikeERG power), while still adhering to the main WOD structure and focusing on movement quality with controlled power for strength components and Zone 2 running, I managed to get a good training stimulus without overly taxing my already fatigued system. It’s a good reminder that not every day needs to be an all-out assault, and intelligent modifications can make a workout fit your current state and broader goals.

    Smart Training for Hyrox & Beyond

    As a certified Hyrox Performance Coach, I believe in smart training that adapts to your body’s needs. Whether it’s pushing hard or focusing on recovery, every session has a purpose. If you’re training for the October Hyrox in Toronto and want to learn how to optimize your training and recovery, let’s connect!

    Get in Touch

    How do you approach your recovery days? Do you modify programmed workouts? Share your strategies in the comments!

    Main WOD Summary (CFBB Programmed)

    • TOTAL TIME: 09:21
    • CALORIES: 131
    • AVG HR: 156 bpm
    • Date: Sat, May 24, 2025 at 04:46 P.M.
    • Synced: Synced from Watch
    • Focus: Bodyweight Endurance & Controlled Power
    • Type: FOR TIME – 09:21

    Detailed WOD Log (CFBB Programmed)

    # Type Time HR
    1100 Air Squats02:56160
    25 Pull Up00:15158
    380 Box Step Up03:39157
    410 Hand Release Press Ups00:21160
    560 Russian KB Swings01:51164
    65 Pull Up00:13170
  • May 21 – Building a Powerful Back for Hyrox: A Pull Day Workout Guide

    May 21 – Building a Powerful Back for Hyrox: A Pull Day Workout Guide

    Early Afternoon Miles & Gearing Up For Tonight

    Headed out this afternoon for what I hoped would be a helpful recovery run. My quads are still super sore from Monday’s Quad workout, so the main idea was to keep it relatively short, aim for around a 5:30 min/km pace, and just get everything moving again before a bigger Hyrox workout I have planned for this evening.

    For those who like a bit more detail, here’s a lap-by-lap look at the numbers from the run:

    Lap Distance (km) Lap Time Pace (min/km) Avg HR (bpm) Avg Power (W) Avg Cadence (spm)
    1 1.00 5:30.5 5:30 125 366 164
    2 1.00 5:28.1 5:28 135 371 165
    3 1.00 5:34.2 5:34 151 337 164
    4 1.00 5:32.6 5:33 157 337 164
    5 1.00 5:25.3 5:25 157 345 165
    6 0.83 4:11.0 5:02 161 399 168

    So, all told, that came out to 5.83 km in 31 minutes and 42 seconds, for an overall average pace of 5:26 min/km.

    I was actually pretty happy to see the pace come in a little quicker than targeted, and the legs felt surprisingly decent by the end. Hopefully, that’s done the job of flushing things out a bit!
    Now, on to focusing on tonight’s session…

    Building a Powerful Back for Hyrox: A Pull Day Workout Guide

    This evening, Wednesday, May 21st, I hit a Hyrox workout specifically designed to build a powerful back, solid grip, and the kind of pulling endurance that’s essential for the Hyrox in Toronto this October.

    I had my friend and fellow coach, Jordan from Crossfit Birch Bender, alongside me for this one, which always helps to push the intensity! We finished this “For Time” session in 37 minutes and 14 seconds. Unfortunately, my watch decided to take the night off from tracking heart rate, but the effort was definitely logged in sweat!

    Let’s dive into the structure and rationale behind this pull-focused session.

    This Hyrox Workout Blueprint: Back, Grip & Pulling Power

    This workout targeted the back and pulling muscles from various angles, combining strength movements with different cardiovascular demands to enhance work capacity.

    The Workout:

    • 1. 3 Rounds:
      • 6 Pull Ups
      • 1000m BikeERG
    • 2. 3 Rounds:
      • 10 Barbell Bent Over Row @ 185lbs
      • 400m Row Erg
    • 3. 3 Rounds:
      • 10 Kipping Levers
      • 600m Echo Bike
    • 4. 3 Rounds:
      • 10 Ring Front Levers
      • 600m Ski ERG

    Movement Breakdown & Rationale:

    Here’s why these movements were selected for a comprehensive pull-focused Hyrox workout:

    Pull Ups & 1000m BikeERG: Pull-ups are a fundamental bodyweight exercise for developing lats, biceps, and overall upper body vertical pulling strength. Pairing them with a 1000m BikeERG immediately challenges your cardiovascular system while your upper body is pre-fatigued.
    Why I chose them: To build foundational pulling strength and test endurance by transitioning quickly to a sustained cardio effort.

    Barbell Bent Over Row @ 185lbs & 400m Row Erg: The bent-over row is a powerhouse for building a thick, strong back (lats, rhomboids, traps) and posterior chain. Using 185lbs ensures a significant strength stimulus. The Row Erg complements this perfectly, being a full-body movement with a strong pulling component.
    Why I chose them: To develop horizontal pulling strength with a heavy load, followed by a cardio effort that reinforces pulling mechanics and builds endurance.

    Kipping Levers & 600m Echo Bike: Kipping Levers are a dynamic gymnastic movement that builds significant core strength, lat engagement, and body control. The Echo Bike provides a very high-intensity, short-burst cardio challenge.
    Why I chose them: To incorporate a more skill-based, dynamic pulling movement that heavily taxes the core, paired with a maximal effort on the notoriously challenging Echo Bike.

    Ring Front Levers & 600m Ski ERG: Ring Front Levers (or progressions towards them) are an advanced calisthenics exercise demanding incredible core, lat, and overall pulling strength and stability. The Ski ERG offers a full-body metabolic finisher that requires a strong pull and core engagement.
    Why I chose them: To target peak isometric and dynamic pulling strength with the levers, followed by a full-body cardiovascular onslaught on the Ski ERG to finish strong.

    My Experience & Key Takeaways:

    Yesterday evening’s session with Jordan was a good one. Having a training partner always adds an extra layer of motivation and pushes the pace. The initial Pull Up and BikeERG sets felt good, establishing a rhythm. The Barbell Bent Over Rows at 185lbs were challenging but felt strong, and the Row Erg intervals kept the intensity high.

    The Kipping Levers and Ring Front Levers were definitely the most technical parts of the workout, demanding a lot of core control and grip strength, especially when moving to the Echo Bike and Ski ERG afterwards. The watch glitching out on HR was a bit of a bummer, but you learn to train by feel, and this was definitely a high-effort session throughout.

    Why This Type of Hyrox Workout Is Effective:

    This pull-focused Hyrox workout is beneficial because it:

    • Develops Comprehensive Pulling Strength: Addresses vertical and horizontal pulling, as well as dynamic and more static gymnastic pulling strength.
    • Builds Grip Endurance: Essential for many Hyrox obstacles like farmer’s carries and sled pulls.
    • Enhances Core Stability: Crucial for transferring power and maintaining form.
    • Improves Cardiovascular Capacity: The varied erg pieces ensure your “engine” is constantly challenged.
    • Simulates Race Conditions: Alternating between strength and cardio mimics the Hyrox race flow.

    If you’re looking to build a stronger back and improve your pulling capabilities for Hyrox or general fitness, consider these types of exercise combinations. Always prioritize form, especially with heavier loads and more technical movements.

    Ready to Master Your Pull Game for Hyrox?

    As a certified Hyrox Performance Coach, I’m dedicated to helping athletes of all levels prepare for the unique demands of Hyrox. If you’re setting your sights on the October Hyrox in Toronto, or any Hyrox event, and want expert guidance to structure your training, improve your performance, or conquer the course, I’d love to connect. Let’s work together to get you to that finish line feeling powerful and prepared!

    Get in Touch

    What are your favorite exercises for a killer pull day Hyrox workout? Let me know in the comments!

    Workout Summary

    • Workout Name: HYROX PULL POWER
    • TOTAL TIME: 37:14
    • CALORIES: Not Tracked
    • AVG HR: Not Tracked (watch glitch)
    • Date: Wed, May 21, 2025 at 06:42 PM
    • Synced: Synced from Watch
    • Focus: Pull Strength & Endurance
    • Type: FOR TIME – 37:14

    Detailed Workout Log

    # Exercise Time
    16 Pull Ups00:21
    21000m BikeERG01:57
    36 Pull Ups00:40
    41000m BikeERG02:03
    56 Pull Ups00:33
    61000m BikeERG01:55
    710 Barbell Bent Over Row @ 185lbs00:50
    8400m Row Erg01:26
    910 Barbell Bent Over Row @ 185lbs01:19
    10400m Row Erg01:26
    1110 Barbell Bent Over Row @ 185lbs01:17
    12400m Row Erg01:28
    1310 Kipping Levers02:07
    14600m Echo Bike00:56
    1510 Kipping Levers00:57
    16600m Echo Bike00:57
    1710 Kipping Levers01:05
    18600m Echo Bike00:55
    1910 Ring Front Levers02:24
    20600m Ski ERG03:04
    2110 Ring Front Levers02:20
    22600m Ski ERG02:41
    2310 Ring Front Levers01:44
    24600m Ski ERG02:41
  • May 19 – Bulletproof Legs: Hyrox Workout Guide

    May 19 – Bulletproof Legs: Hyrox Workout Guide

    On Monday, May 19th, I focused on a critical component of Hyrox performance: building bulletproof legs and a rock-solid core. This Hyrox workout was designed to develop strength, power, and endurance from the ground up, all essential for tackling the varied challenges of the Hyrox in Toronto this October. The session lasted 38 minutes and 2 seconds, burning an estimated 399 calories with an average heart rate of 138 bpm. Let’s break down the “why” and “how” of this leg-intensive training, now with the specific loads I used.

    This Hyrox Workout Blueprint: Leg Power & Stamina

    This workout was structured to hit the legs from multiple angles – bilateral strength, unilateral stability, explosive power – all while keeping the heart rate up and building conditioning.

    The Workout:

    • 1. 3 Rounds:
      • 8 Barbell Back Squat @ 225 lbs
      • 400m Run
    • 2. 3 Rounds:
      • 20 Bulgarian Squat (10 per leg) with 50 lbs dumbbells
      • 300m Row Erg
    • 3. 3 Rounds:
      • 20 Box Jump (onto a 20″ box)
      • 600m Bike Erg
    • 4. 3 Rounds:
      • 30 Sit-ups
      • 300m Ski Erg

    Movement Breakdown & Rationale:

    Understanding the purpose behind each exercise (and the loading) can help you tailor your own Hyrox training:

    Barbell Back Squat @ 225 lbs & 400m Run: The back squat is the king for foundational lower body strength. Using a challenging weight like 225 lbs for 8 reps builds serious strength in the quads, glutes, and hamstrings. Pairing it with a 400m run immediately challenges your ability to perform under cardiovascular stress, a key Hyrox skill.
    Why I chose them: To build raw leg strength with a significant load and then immediately test aerobic capacity and the ability to transition.

    Bulgarian Squat with 50 lbs dumbbells & 300m Row Erg: Bulgarian (split) squats are fantastic for unilateral leg strength, balance, and identifying/correcting imbalances. Holding 50 lb dumbbells significantly increases the demand on each leg. The Row Erg complements this with a full-body cardio effort that still significantly engages the legs.
    Why I chose them: Unilateral work with substantial load is crucial for functional strength and injury prevention. The rower keeps the intensity high while providing a different stimulus.

    Box Jump (20″ box) & 600m Bike Erg: Box jumps to a 20-inch box develop explosive leg power (plyometrics), essential for dynamic movements and improving running efficiency. The Bike Erg follows up with a leg-dominant cardio burst, further building power endurance.
    Why I chose them: To train explosive power critical for many Hyrox stations and running, followed by sustained power output on the bike. The 20″ box is a good standard for consistent, powerful jumping.

    Sit-ups & 300m Ski Erg: Regular sit-ups are a straightforward way to build core muscular endurance. The Ski Erg provides a high-intensity, full-body metabolic finisher that heavily taxes the core, lats, and shoulders.
    Why I chose them: A strong core is fundamental. The Ski Erg ensures a powerful finish to the workout, pushing conditioning to the max.

    My Experience & Key Takeaways:

    Monday’s session started strong. The back squats at 225 lbs felt solid for the 8 reps, and my run paces for the 400s were consistent early on, hovering around the 4:30-4:35 min/km mark. The Bulgarian squats with the 50 lb dumbbells were definitely a grinder – 20 reps per round is a serious mental and physical test with that kind of load! My rowing pace was good for the first two intervals, but the rower decided to freeze up on that last one, so that 2:08 min/500m was a bit of a forced slowdown while troubleshooting – always an adventure!

    The box jumps to the 20″ box felt explosive, and it was good to see my bike pace get progressively faster with each 600m sprint, finishing the last one at a speedy 1:50 min/km. The final block of Sit-ups and Ski Erg was about emptying the tank; that Ski Erg always knows how to finish you off!

    Why This Type of Hyrox Workout Is Effective:

    This structure offers a comprehensive approach to leg and core development for Hyrox:

    • Varied Stimulus: It hits strength (with specified loads), power, unilateral stability, and endurance.
    • Compromised Performance Training: Constantly switching between strength and cardio mimics race conditions.
    • Full Body Integration: While leg-focused, the chosen cardio elements and core work ensure a holistic training effect.
    • Mental Toughness: Pushing through challenging couplets and varied movements builds resilience.

    If strong, enduring legs are your goal for your next Hyrox workout or race, consider incorporating these types of pairings and movements, adjusting weights and intensity to your level.

    Ready to Build Your Own Bulletproof Legs for Hyrox?

    As a certified Hyrox Performance Coach, I create programs that target your specific needs for the October Hyrox in Toronto and beyond. If you want to develop powerful legs, a resilient core, and peak conditioning, reach out! Let’s build a plan to help you smash your goals.

    Get in Touch

    What are your favorite exercises (and weights!) for a quad-focused Hyrox workout? Share your thoughts below!

    Workout Summary

    • Workout Name: HYROX LEG BUILDER
    • TOTAL TIME: 38:02
    • CALORIES: 399
    • AVG HR: 138
    • Date: Mon, May 19, 2025 at 08:07 A.M.
    • Synced: Synced from Watch
    • Focus: Anterior Legs & Core
    • Type: FOR TIME – 38:02

    Detailed Workout Log

    # Exercise Time HR
    18 Barbell Back Squat00:4486
    2400m Run01:49120
    38 Barbell Back Squat01:10143
    4400m Run01:48152
    58 Barbell Back Squat01:20154
    6400m Run01:50152
    720 Bulgarian Squat01:53151
    8300m Row Erg01:10132
    920 Bulgarian Squat01:36121
    10300m Row Erg01:09115
    1120 Bulgarian Squat02:25109
    12300m Row Erg01:17110
    1320 Box Jump02:19103
    14600m Bike Erg01:12104
    1520 Box Jump02:13155
    16600m Bike Erg01:09162
    1720 Box Jump02:05165
    18600m Bike Erg01:06164
    1930 Sit Ups01:55153
    20300m Ski Erg01:15150
    2130 Sit Ups01:55148
    22300m Ski Erg01:14147
    2330 Sit Ups02:13143
    24300m Ski Erg01:09148
    FOR TIME38:02

    Run Pace Analysis (min/km)

    Log # Activity Time (MM:SS) Pace (min:sec/km)
    2400m Run01:494:33 min/km
    4400m Run01:484:30 min/km
    6400m Run01:504:35 min/km

    Row Erg Pace Analysis (min/500m)

    Log # Activity Time (MM:SS) Pace (min:sec/500m)
    8300m Row Erg01:101:57 min/500m
    10300m Row Erg01:091:55 min/500m
    12300m Row Erg01:172:08 min/500m

    Bike Erg Pace Analysis (min/km)

    Log # Activity Time (MM:SS) Pace (min:sec/km)
    14600m Bike Erg01:122:00 min/km
    16600m Bike Erg01:091:55 min/km
    18600m Bike Erg01:061:50 min/km

    Ski Erg Pace Analysis (min/500m)

    Log # Activity Time (MM:SS) Pace (min:sec/500m)
    20300m Ski Erg01:152:05 min/500m
    22300m Ski Erg01:142:03 min/500m
    24300m Ski Erg01:091:55 min/500m
  • May 17 – Powerful Chest for Hyrox: Workout Breakdown

    May 17 – Powerful Chest for Hyrox: Workout Breakdown

    On Saturday, May 17th, I hit a demanding Hyrox workout focused on building chest strength, muscular endurance, and overall conditioning – all vital for the Hyrox in Toronto this October. The session clocked in at 37 minutes and 52 seconds, with an average heart rate of 145 bpm and an estimated 451 calories burned. Beyond my personal grind, I want to break down this session to show you how these movements contribute to Hyrox performance and how you might structure similar training.

    This Hyrox Workout Blueprint: Chest Strength & Endurance

    This workout was structured in couplets, pairing a strength movement with a cardiovascular or metabolic conditioning piece to simulate the demands of a Hyrox race.

    The Workout:

    • 1. 3 Rounds:
      • 400m Run
      • 20 Barbell Bench Press @ 135 lbs
    • 2. 3 Rounds:
      • 300m Ski Erg
      • 20 DB Incline Press (40lb dumbbells)
    • 3. 3 Rounds:
      • 300m Row Erg
      • 20 Push Ups
    • 4. 3 Rounds:
      • 400m Run
      • 20 GHD Sit Ups

    Movement Breakdown & Rationale:

    Let’s explore why these exercise pairings are effective for a chest-focused Hyrox workout:

    400m Run & Barbell Bench Press: The run elevates your heart rate and pre-fatigues you slightly before hitting the bench press. This simulates lifting under compromised conditions often found in Hyrox. The Barbell Bench Press itself is a foundational movement for raw chest, shoulder, and triceps strength.
    Why I chose them: To build strength endurance and the ability to perform skilled lifts when breathing hard. 135lbs for 20 reps is a challenging but manageable weight for multiple sets in this context.

    300m Ski Erg & DB Incline Press: The Ski Erg is a potent full-body metabolic conditioner that also heavily engages the upper body pulling and pushing muscles. Pairing it with the DB Incline Press targets the upper chest effectively while requiring significant stabilization from the dumbbells.
    Why I chose them: To build upper chest strength with a different stimulus (dumbbells promote unilateral stability) and to keep the heart rate high with a Hyrox-specific machine.

    300m Row Erg & Push Ups: The Row Erg provides another full-body cardio blast with a focus on pulling, offering a contrast to the pushing movement of the push-ups. Push Ups are a fantastic bodyweight exercise for chest, shoulder, and triceps endurance.
    Why I chose them: To develop chest endurance with a bodyweight movement and incorporate a different cardio machine that also engages the back, promoting balance.

    400m Run & GHD Sit Ups: The final runs are designed to push your aerobic capacity to its limit, especially when combined with a high-skill, intense core movement like GHD Sit Ups. These sit-ups develop powerful hip flexor and abdominal strength.
    Why I chose them: To finish with a high-intensity core challenge and empty the tank with more running, building that end-of-race grit.

    My Experience & Key Takeaways:

    Last Saturday’s session was a true “throwdown.” The initial runs and bench presses felt strong, but as expected, those bench reps got progressively tougher as fatigue from the run and previous sets started to creep in. My run times for those 400s were pretty consistent early on.

    The Ski Erg and Incline Press combo was a real lung and shoulder burner. Keeping the Ski Erg pace up and then immediately stabilizing those 40lb dumbbells required a lot of focus. Similarly, the Row Erg pushed the pace before dropping down for push-ups, where maintaining a steady rhythm was key.

    Those final runs after the GHD Sit Ups were a pure mental game – my heart rate peaked at 184 bpm on the first run of that final block! It’s in those moments you build the resilience needed for race day.

    Why This Type of Hyrox Workout Is Effective:

    This kind of Hyrox workout structure, with its blend of strength movements and varied cardio intervals, is incredibly effective because:

    • It directly mimics the stop-start, strength-to-cardio nature of a Hyrox race.
    • It builds phenomenal work capacity and strength endurance.
    • It challenges you to maintain good form and mental focus when fatigued.
    • It develops a well-rounded athleticism crucial for all Hyrox stations.

    If you’re looking to build a powerful chest that can also go the distance, give a structure like this a try, scaling the weights and reps to your current abilities.

    Ready to Conquer Your Hyrox Goals?

    As a certified Hyrox Performance Coach, I’m passionate about helping athletes like you prepare for the unique demands of Hyrox. If the October Hyrox in Toronto is on your radar, or you’re looking to tackle any Hyrox event, let’s connect. I can help you build the strength, endurance, and race strategy to crush it!

    Get in Touch

    What’s your go-to Hyrox workout for building chest strength and endurance? Share in the comments!

    Workout Summary

    • Workout Name: HYROX CHEST BLAST
    • TOTAL TIME: 37:52
    • CALORIES: 451
    • AVG HR: 145 bpm
    • Date: Sat, May 17, 2025
    • Synced: Synced from Watch
    • Focus: Chest Strength & Metabolic Conditioning
    • Type: FOR TIME

    Detailed Workout Log

    CHEST DAY
    FOR TIME – 37:52

    # TYPE LB TIME HR
    1400m Run 01:46116
    220 Barbell Bench Press13500:55137
    3400m Run 01:53135
    420 Barbell Bench Press13501:20147
    5400m Run 01:53154
    620 Barbell Bench Press13501:21143
    7400m Run 01:54134
    820 DB Incline Press40s01:20139
    9300m Ski Erg 01:20148
    1020 DB Incline Press40s01:30144
    11300m Ski Erg 01:26138
    1220 DB Incline Press40s01:40125
    13300m Ski Erg 01:23134
    1420 Push Ups 01:57134
    15300m Row Erg 01:13144
    1620 Push Ups 01:37142
    17300m Row Erg 01:16136
    1820 Push Ups 01:43142
    19300m Row Erg 01:17142
    2020 GHD Sit Ups 01:05154
    21400m Run 02:00184
    2220 GHD Sit Ups 01:05171
    23400m Run 01:58162
    2420 GHD Sit Ups 01:04162
    25400m Run 01:52163
     FOR TIME 37:52–

    Run Pace Analysis (min/km)

    # Activity Time (MM:SS) Pace (min:sec/km)
    1400m Run01:464:25 min/km
    3400m Run01:534:43 min/km
    5400m Run01:534:43 min/km
    7400m Run01:544:45 min/km
    21400m Run02:005:00 min/km
    23400m Run01:584:55 min/km
    25400m Run01:524:40 min/km