Seamus O'Hara

Tag: Hyrox Prep

  • Try This Mega Core Workout for a Stronger Hyrox Performance

    Try This Mega Core Workout for a Stronger Hyrox Performance

    A strong, stable core is the foundation of almost every movement in Hyrox. From maintaining your posture during the 8km of running to transferring power in the sled push and staying stable during lunges and wall balls, a powerful core is non-negotiable. Today, I’m breaking down a mega core session I did that’s designed to build exactly that kind of resilience. This one was so effective that I was feeling it for days afterward!

    This session was part of a multi-part training day on Wednesday, June 18th, 2025, that also included a warmup, a base-building run, and an endurance bike ride in the sun.

    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!

    Part 1: The Mega Core Workout

    This workout is structured into four challenging supersets, with 1:00 of rest between each. The goal is to attack the core from multiple angles, incorporating dynamic movements, isometric holds, and rotational strength.

    The Workout Blueprint:

    My Experience: This was a burner. The combination of dynamic, high-skill movements like Toes to Bar with static holds like the Plank quickly builds fatigue. The GHDs and Leg Raises continued the assault on the abs, and by the time I got to the rotational work and carries, my entire trunk was working overtime to stay stable. It’s the kind of soreness that feels productive, reminding you of the hard work you put in.

    Scaled Options for This Core Workout:

    • Toes to Bar: Hanging Knee Raises or V-Ups.
    • Plank: Reduce hold time or perform from the knees.
    • GHD Sit-ups: Scale to regular sit-ups or crunches.
    • Front Tuck Hold: A high-skill move. Substitute with a tucked hollow body hold on the floor.
    • Overhead Carry: Use a lighter weight or switch to a front rack or suitcase carry position.

    The Day’s Other Sessions: Building the Engine

    In addition to the core work, the day included a warmup, a base run, and an endurance bike ride.

    The Warmup: A 20-minute, 10km ride on the BikeERG to get the system ready. I focused on maintaining a solid average power of 192W.

    The Run: A 6km aerobic base run with a simple goal: maintain a pace of 5:50/km. This felt comfortable and was a great way to get in some Zone 2 work without adding too much stress.

    The Bike Ride: This was a great session out in the scorching sun. I wanted to push the pace on this 45-minute ride and was really happy to hold an average speed of 29.4 kph over 22km, an improvement from my previous 28kph average on similar rides. Sustaining that hard work in the heat is a huge confidence booster for building the engine needed for Hyrox.

    Want a Stronger Core for Hyrox?

    A powerful core is your secret weapon for Hyrox. As a certified Hyrox Performance Coach, I can help you build the foundational strength you need to excel in every station and improve your running. If you’re training for Hyrox Toronto, let’s connect!

    Get in Touch

    What are your go-to core exercises for building race-ready strength? Share your favorites in the comments!

    Workout Summaries (June 18, 2025)

    Warmup (BikeERG):

    • Duration: 20m 20s
    • Distance: 9.97 km
    • Avg Speed: 29.4 kph
    • Avg Power: 192 W

    Core Endurance Workout:

    • Duration: 38m 23s
    • Avg HR: 130 bpm
    • Max HR: 160 bpm
    • Calories: 375 C
    • Note: Detailed set information as per workout blueprint.

    Base Building Run:

    • Duration: 34m 09s
    • Distance: 5.95 km
    • Avg Pace: 5:44 min/km
    • Avg HR: 111 bpm
    • Avg Power: 336 W

    Endurance Ride (BikeERG):

    • Duration: 45m 01s
    • Distance: 22.09 km
    • Avg Speed: 29.4 kph
    • Avg Power: 193 W
    • Avg HR: 154 bpm
    • Max HR: 172 bpm
  • June 11 – Training the Ego: A Push/Core Workout & 5km Tempo Run

    June 11 – Training the Ego: A Push/Core Workout & 5km Tempo Run

    Today, Wednesday, June 11th, 2025, was one of those really satisfying training days where everything clicks. It involved two distinct sessions: a quick but intense push & core workout in the morning, followed by a strong 5km tempo run. Both workouts provided a great opportunity to practice a crucial, often overlooked aspect of training: checking your ego at the door to achieve the day’s specific goal.

    A Quick Note on Volume & Intensity

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

    Workout 1: Quick Push & Core Session

    I was short on time for this session, so the goal was to keep the intensity high by maintaining strict 2:00 rest periods between supersets and focusing on tempo. This was my own programmed workout.

    The Workout Blueprint:

    • Superset 1 (3 sets):
      • A: Push Press x 20 reps
      • B: Toes to Bar x 12 reps
      (Rest 2:00 between supersets)
    • Superset 2 (3 sets):
      • A: Bench Press x 20 reps
      • B: Weighted GHD Sit-ups x 20 reps
      (Rest 2:00 between supersets)
    • Superset 3 (3 sets):
      • A: Neutral Grip DB Incline Press x 20 reps
      • B: Cable Overhead Triceps Extension x 20 reps
      (Rest 2:00 between supersets)

    Movement Breakdown & Rationale:

    This session was designed for high-volume muscular endurance in the shoulders, chest, triceps, and core.

    Push Press & Toes to Bar: This pairing creates a potent push/core stimulus. The Push Press develops explosive overhead power, while the Toes to Bar challenges core and grip strength endurance.

    Bench Press & Weighted GHD Sit-ups: The bench press builds raw pressing strength, while the GHD Sit-ups provide a high-skill core challenge. Superseting these forces the core to stabilize under fatigue.

    Neutral Grip DB Incline Press & Cable Overhead Triceps Extension: This is a classic “push” finisher. The neutral grip incline press targets the upper chest and shoulders while potentially being friendlier on the shoulder joint, and the cable extensions isolate the triceps for a final pump and endurance test.

    My Experience & The Lesson of “Checking Your Ego”:

    This workout felt great, and I really hit the shoulders, chest, tris, and abs hard in a short timeframe. The key to making it effective was admitting that to achieve the day’s goal – hitting all sets of 20 reps unbroken and with good tempo – I needed to adjust the weight down. It’s always tough to make that call, to load the bar with less than you *could* lift for a few reps. But the stimulus I wanted was endurance and volume, not a one-rep max. By checking my ego and reducing the weight on the Bench Press (from 135 to 115 to 95 lbs), the Neutral Grip DB Incline Press (from 35s to 30s), and the GHD sit-ups (from 30lbs to 20lbs), I was able to successfully complete every set as intended. That was far more valuable for my Hyrox goals than struggling through fewer, heavier reps. It’s a crucial lesson: train for the stimulus you need, not just the numbers on the bar.

    Workout 2: 5km Tempo Run

    Later that morning, I headed out for a 5km tempo run. With a 5km PR attempt on the horizon in the coming weeks, the goal for this workout was very specific: run at a controlled “comfortably hard” pace, specifically sub-5:00/km, but *not* at an all-out threshold effort.

    My Experience & The Joy of Holding Back:

    This was one of those runs where everything just felt *good*. My goal was to lock into a sub-5:00/km pace and hold it. To my pleasant surprise, the main challenge wasn’t pushing to stay on pace, but actively having to slow myself down several times to avoid going too fast and turning it into a threshold workout! The first four kilometers were incredibly consistent (4:54, 4:55, 4:54, 4:52). This is a huge confidence booster, showing that my aerobic base and running economy are improving. Knowing I had to hold back means there’s another gear there when I need it for the PR attempt. I did indulge in a slight push in the final kilometer, clocking in at 4:42, which felt strong and controlled.

    Overall Reflections:

    Today was a great reminder that smart training isn’t always about going heavier or faster. In the strength session, it was about going lighter to achieve the right volume and tempo. In the run, it was about holding back to achieve the right stimulus. Both required discipline and a clear focus on the “why” behind the workout, which are key components of effective long-term training for Hyrox and any other fitness goal.

    Train Smart for Your Hyrox Goals

    Knowing when to push, when to adjust weight, and how to pace yourself are key skills for peak performance. As a certified Hyrox Performance Coach, I can help you build a training plan for the October Hyrox in Toronto that emphasizes smart, effective strategies. Let’s work together!

    Get in Touch

    When was the last time you had to “check your ego” in a workout? Share your story in the comments!

    Workout Summaries (June 11, 2025)

    Push & Core Strength Session:

    • Activity Name: Push & Core
    • Start Time: 07:11:41 (Local)
    • Duration: 43m 4s
    • Calories: 316 C
    • Avg HR: 113 bpm
    • Max HR: 151 bpm

    Detailed Strength Workout Log

    Superset Exercise Weight Reps Avg HR Max HR
    1.1Push Press75 lbs20106123
    1.1Toes to Bar12106123
    1.2Push Press75 lbs20114129
    1.2Toes to Bar12114129
    1.3Push Press75 lbs20121138
    1.3Toes to Bar12121138
    2.1Bench Press135 lbs20113135
    2.1Weighted GHD Sit-up30 lbs20113135
    2.2Bench Press115 lbs20119141
    2.2Weighted GHD Sit-up20 lbs20119141
    2.3Bench Press95 lbs20123144
    2.3Weighted GHD Sit-up20 lbs20123144
    3.1Neutral Grip DB Incline Press35 lbs/hand20116136
    3.1Cable Triceps Extension25 lbs20116136
    3.2Neutral Grip DB Incline Press30 lbs/hand20120139
    3.2Cable Triceps Extension25 lbs20120139
    3.3Neutral Grip DB Incline Press30 lbs/hand20123151
    3.3Cable Triceps Extension25 lbs20123151

    5km Tempo Run Summary

    • Activity Name: Tempo – 5km at 5:00/km
    • TOTAL TIME: 24:20
    • DISTANCE: 5.00 km
    • AVG PACE: 4:52 min/km
    • AVG HR: 168 bpm
    • MAX HR: 175 bpm
    • CALORIES: 452 C
    • TRAINING EFFECT: Threshold (Aerobic: 4.3)

    5km Tempo Run Lap Data

    Lap Time Avg Pace (min/km) Avg HR (bpm) Max HR (bpm)
    14:54.64:55161168
    24:55.74:56168172
    34:54.14:54170173
    44:52.94:53172174
    54:42.74:43173175
  • May 31 – Juggling Life & Fitness: Tips for Staying on Track

    May 31 – Juggling Life & Fitness: Tips for Staying on Track

    We all know the feeling – life gets incredibly busy, work demands pile up, and suddenly finding time for a dedicated, long workout session feels almost impossible. That was exactly my situation this past Saturday, May 31st, 2025. After being booked solid with work on Thursday and Friday, I was very short on time but knew I needed to get some movement in.

    This experience is a perfect reminder of a crucial aspect of long-term fitness: the exercise/work/life balance. It’s something I want to talk about today, alongside a quick workout I managed to squeeze in.

    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. 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.

    The Reality of Exercise/Work/Life Balance

    Let’s be honest, not everyone can dedicate multiple hours every single day to exercise. Life happens – work commitments, family responsibilities, unexpected events. It’s easy to feel discouraged when you can’t stick to an “ideal” training schedule or when you see others seemingly living in the gym.

    The most important thing is not to strive for an unattainable perfection, but to aim for **consistency with what you *can* do.** If you only have 30 minutes, make those 30 minutes count. If you miss a day, or even two, don’t let it derail your entire week or make you feel like a failure. The key is to do the best you can, as consistently as you can over the long haul. Every little bit adds up and contributes to your overall health and Hyrox preparation.

    Getting Back on Track After a Short Break

    Sometimes, despite our best intentions, we might miss a few days of training. Getting back into the gym after even a short break can be mentally and physically tough, especially for those just starting out on their fitness journey. That first session back can feel daunting.

    My recommendation here is to **make the barrier to entry small.** Don’t try to jump back in where you left off with a high-intensity, high-volume workout. Instead, plan a very light and easy day for your first session back. The goal is simply to get moving again, to rebuild the habit, and to remind yourself how good it feels. This makes the task less daunting and helps you build momentum to gradually get back up to your normal training load.

    My Quick Session (May 31st)

    Given I was super short on time, I opted for a focused, quick session hitting some key posterior chain and unilateral leg movements.

    The Workout Blueprint:

    • Landmine Single Leg RDL:
      • 70 lbs x 20 reps per leg
      • 80 lbs x 20 reps per leg
      • 90 lbs x 20 reps per leg
    • Hip Thrust:
      • 90 lbs x 20 reps
      • 90 lbs x 20 reps
      • 90 lbs x 20 reps
    • Front Foot Elevated Landmine Reverse Lunge:
      • 90 lbs x 20 reps (left leg)
      • 90 lbs x 20 reps (right leg)
      • 90 lbs x 20 reps (left leg)
      • 90 lbs x 20 reps (right leg)
      • 90 lbs x 20 reps (left leg)
      • 90 lbs x 20 reps (right leg)

    Movement Breakdown & Rationale:

    Landmine Single Leg RDL: An excellent exercise for targeting the hamstrings and glutes unilaterally, while also challenging balance and core stability. The landmine setup can make it a bit more accessible than a dumbbell or barbell single leg RDL for some.
    Why I chose it: To get a strong posterior chain stimulus and work on single-leg stability efficiently.

    Hip Thrust: A primary movement for glute development and strength.
    Why I chose it: To directly target the glutes with a good volume of reps for muscular endurance.

    Front Foot Elevated Landmine Reverse Lunge: This variation increases the range of motion and can place more emphasis on the glute of the front leg, as well as the quad. The landmine provides a unique loading pattern.
    Why I chose it: To hit the legs unilaterally with a deep range of motion, promoting strength and stability.

    My Experience: This was all about getting in, working hard with quality movements, and getting out. Even a short, focused session like this is far better than doing nothing, especially when time is tight.

    Scaled Options:

    • Landmine Single Leg RDL: Bodyweight single leg RDL, or use lighter weight/dumbbells. Focus on balance and hinge mechanics.
    • Hip Thrust: Bodyweight glute bridges, or use lighter weight.
    • Front Foot Elevated Landmine Reverse Lunge: Regular reverse lunges (landmine or dumbbell), bodyweight reverse lunges, or split squats. Reduce reps or weight.

    Final Thoughts: Consistency Over Perfection

    Remember, the journey to fitness, whether for general health or a specific event like Hyrox, is a marathon, not a sprint. Some days you’ll have more time and energy than others. The key is to show up when you can, do what you can, and not let the perfect be the enemy of the good. Every workout, no matter how short, is a step forward.

    Fitting Hyrox Training Into Your Life

    Struggling to balance work, life, and your Hyrox ambitions? As a certified Hyrox Performance Coach, I can help you create efficient and effective training plans that fit your schedule and get you ready for the October Hyrox in Toronto. Let’s make it work!

    Get in Touch

    How do you manage to fit in training when life gets hectic? What are your go-to quick workouts? Share your tips in the comments!

    Workout Summary (May 31, 2025)

    • Workout Name: QUICK STRENGTH SESSION
    • Date: Sat, May 31, 2025
    • Focus: Posterior Chain & Unilateral Leg Strength
    • Notes: Short on time; focused on quality movements.
    • Exercises Performed:
      • Landmine Single Leg RDL: 3 sets of 20 reps/leg (70lbs, 80lbs, 90lbs)
      • Hip Thrust: 3 sets of 20 reps @ 90 lbs
      • Front Foot Elevated Landmine Reverse Lunge: 3 sets of 20 reps/leg @ 90 lbs
    • Note: Detailed timing, HR, Calories not logged for this quick session.
  • 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 23 – Big Training Day: Deadlifts, WOD & Hyrox Metcon

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

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

    Part 1: High-Volume Deadlifts

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

    The Warmup:

    • Deadlift: 135 lbs x 20 reps

    The Strength Work:

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

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

    Part 2: CrossFit Birch Bender WOD

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

    1. Farmer’s Carry:

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

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

    2. Bicep Ladder (100 Reps Total):

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

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

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

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

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

    Part 3: Posterior Focused Metcon (Hyrox Workout)

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

    This Hyrox Workout Blueprint: Posterior Chain Endurance

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

    The Workout:

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

    Movement Breakdown & Rationale:

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

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

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

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

    My Experience & Key Takeaways (Posterior Metcon):

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

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

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

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

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

    Training for Hyrox or Pushing Your Limits?

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

    Get in Touch

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

    Posterior Legs Metcon Summary

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

    Detailed Metcon Log (Posterior Legs)

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

    Row Erg Pace Analysis (Metcon)

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

    Bike Erg Pace Analysis (Metcon)

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

    Ski Erg Pace Analysis (Metcon)

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

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

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

    This Hyrox Workout Blueprint: Endurance & Full-Body Strength

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

    The Workout:

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

    Movement Breakdown & Rationale:

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

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

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

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

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

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

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

    My Experience & Key Takeaways:

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

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

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

    Why This Type of Hyrox Workout Is Effective:

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

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

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

    Ready to Build Your Hyrox Engine?

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

    Get in Touch

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

    Workout Summary

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

    Detailed Workout Log

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

    Bike ERG Splits (16044m in 35:32.2)

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