Seamus O'Hara

Tag: Hyrox Toronto

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

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

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

    A Quick Note on Volume & Intensity

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

    The Week’s Training Log: Day by Day

    Sunday, June 22nd: Active Recovery in London

    London Trampoline Park Thumbnail

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

    Monday, June 23rd: Rest & Rebalance

    Rest and Recovery Thumbnail

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

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

    Strength-Power-Run Triplets Thumbnail

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

    Wednesday, June 25th: Deadlift PR & Chest Endurance

    Deadlift PR & Chest Endurance Thumbnail

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

    Thursday, June 26th: AMRAP40 Leg Burner

    AMRAP40 Leg Burner Thumbnail

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

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

    Trampoline Park & Sled Push Thumbnail

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

    Saturday, June 28th: 5km PR Run!

    5km PR Run Thumbnail

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

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

    5km PR & Burden of Will Thumbnail

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

    Overall Weekly Reflections

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

    Ready for Your Best Hyrox Yet?

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

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

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

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

    A Quick Note on Volume & Intensity

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

    The Weekend Workout Blueprint

    Saturday, June 28, 2025: 5km PR Run

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

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

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

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

    With a 20lbs Vest:

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

    Goal Time: Sub 30:00

    My/Our Time: 28:46

    Movement Breakdown & Rationale

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

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

    My Experience & Key Takeaways for Your Training

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

    Scaled Options

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

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

    Ready for Your Best Hyrox Yet?

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

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

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

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

    Workout Details (with 20lbs Vest):

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

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

    Building Hyrox Endurance Through Progressive Volume

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

    A Quick Note on Volume & Intensity

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

    The Workout Blueprint

    AMRAP40: The Progressive Leg & Push Machine

    AMRAP40 (As Many Rounds As Possible in 40 minutes)

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

    R#1:

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

    R#2:

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

    R#3:

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

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

    Movement Breakdown & Rationale

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

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

    My Experience & Key Takeaways for Your Training

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

    Scaled Options

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

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

    Ready for Your Best Hyrox Yet?

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

    Get in Touch
    Workout Data Block (June 26th)

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

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

    Workout Structure:

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

    Deadlift PR & Chest Endurance Triplet for Hyrox

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

    A Quick Note on Volume & Intensity

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

    The Workout Blueprint

    Part 1: Deadlift Strength & Endurance

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

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

    Part 2: Hyrox-Specific Chest & Core Metcon

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

    Part 1: Chest & Run Triplet (3 Rounds)

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

    Rest 3:00 between rounds.

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

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

    Rest 3:00 between rounds.

    Part 3: Core & Run Triplet (3 Rounds)

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

    Movement Breakdown & Rationale

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

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

    My Experience & Key Takeaways for Your Training

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

    Scaled Options

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

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

    Ready for Your Best Hyrox Yet?

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

    Get in Touch
    Workout Data Block (June 25th)

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

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

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

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

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

    Train for Hyrox with Strength-Power-Run Triplets

    One of the biggest challenges in a Hyrox race is the ability to run at a consistent pace even after your body is taxed from a heavy lift or a high-skill movement. Training this specific “compromised running” ability is key to a successful race day. Today, I’m breaking down a workout built around “Strength-Power-Run” triplets, a highly effective method for preparing for these demands, which I tackled on Tuesday, June 24th, under the challenge of extreme heat.

    This post will explain the “why” behind this training style, how you can apply it, and strategies for safely managing your training when the temperature soars.

    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, especially when training in extreme heat. Please listen to your body, prioritize safety, and scale appropriately.

    The “Strength-Power-Run” Triplet for Hyrox

    A highly effective way to prepare for the demands of Hyrox is to use triplets that combine different physical qualities. The structure for this workout was:

    1. Strength/Endurance Movement: A controlled lift to build foundational strength and muscular endurance.
    2. Explosive/Dynamic Movement: An immediate follow-up to develop power and test your ability to be explosive when your muscles are already taxed.
    3. Run: A direct transition into a run to simulate “compromised running.”

    This method teaches your body to switch gears quickly and maintain running form even when your heart rate is high and your muscles are fatigued from the preceding exercises. This is a core competency for any Hyrox athlete.

    The Workout Blueprint:

    This entire session was performed with no rest within the three sets of each block. The only programmed rest was 3:00 between the blocks.

    My Experience & Training in the Heat

    This workout was extremely tough, largely due to the heat. Doing most of it outside in 39°C with high humidity meant that my primary goal shifted to simply maintaining a consistent running pace and managing my effort to avoid overheating. The strength and power movements felt manageable, but the real challenge was recovering enough during those exercises to hit the runs without my heart rate redlining. This is fantastic practice for race day, where managing effort between stations is key.

    Tips for Training in the Heat:

    • Hydrate Aggressively: Start hydrating well before your session and continue throughout with water and electrolytes.
    • Adjust Expectations: Your pace will be slower and your perceived effort will be higher. Focus on effort level (like maintaining a specific HR zone) rather than chasing speed PRs.
    • Listen to Your Body: Be vigilant for signs of overheating like dizziness, nausea, or a headache. Be ready to stop or significantly scale back if needed. Safety first, always.
    • Cool Down: Take extra time to cool down properly after your session.

    Scaled Options for this Workout:

    • Reduce Rounds: Perform 1-2 rounds of each block instead of 3.
    • Use Lighter Weights: Scale the kettlebell weights to something challenging but manageable for all reps.
    • Modify Movements:
      • Stiff Leg Box Jumps: Scale to regular Box Jumps or Box Step-ups.
      • Bulgarian Split Squats: Use a lighter weight or perform with bodyweight only.
      • Unilateral Carry: Use lighter weights or carry both kettlebells in a farmer’s position.
      • Overhead Ring Plank: Scale to a standard floor plank or knee plank.

    Train for the Conditions of Race Day

    Preparing for Hyrox means being ready for anything, including tough conditions. As a certified Hyrox Performance Coach, I can help you develop the resilience and strategies needed for Hyrox Toronto. Let’s build a plan that makes you unbreakable!

    Get in Touch

    How do you adjust your training for extreme heat? Share your best tips in the comments!

    Workout Summary & Data (June 24, 2025)

    • Activity Name: Legs and Core
    • TOTAL TIME: 42m 52s
    • Calories: 607 C
    • Avg HR: 164 bpm
    • Max HR: 189 bpm
    • Training Effect: Anaerobic Capacity (Aerobic: 3.7, Anaerobic: 2.5)

    Detailed Workout Log

    Block Round Movement Time Pace (min/km)
    11KB Deadlift + Box Jump1:00
    11400m Run1:534:42
    12KB Deadlift + Box Jump0:59
    12400m Run1:454:22
    13KB Deadlift + Box Jump1:20
    13400m Run1:414:12
    21Bulgarian SS + KB Clean2:38
    21400m Run1:484:30
    22Bulgarian SS + KB Clean1:36
    22400m Run1:494:32
    23Bulgarian SS + KB Clean2:40
    23400m Run1:444:20
    31Carry + Ring Plank1:31
    31400m Run1:544:45
    32Carry + Ring Plank1:37
    32400m Run1:484:30
    33Carry + Ring Plank1:32
    33400m Run1:434:17

    Note: Times represent each movement component of the triplets. Rest between blocks was 3:00.

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

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

    This past week of training (June 16th – June 22nd, 2025) was a great block that layered different types of stimulus, from active recovery and targeted strength endurance to high-intensity intervals. It was all about continuing to build a well-rounded fitness profile for the demands of Hyrox Toronto this October. Here’s a look back at how the week unfolded.

    A Quick Note on Volume & Intensity

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

    The Week’s Training Log: Day by Day

    Monday, June 16th: A Trifecta of Training

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

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

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

    Tuesday, June 17th: Rest & Recovery

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

    Wednesday, June 18th: The Mega Core Session

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

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

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

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

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

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

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

    Saturday, June 21st & Sunday, June 22nd

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

    Overall Weekly Reflections

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

    Ready for Your Best Hyrox Yet?

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

    Get in Touch

    How was your training week? What were your biggest wins or challenges? Share in the comments below!

  • Build Your Back for Hyrox & Mastering Pace-Based Running

    Build Your Back for Hyrox & Mastering Pace-Based Running

    In your Hyrox training, it’s crucial to focus on two very different but equally important aspects: building specific muscular endurance for the obstacles and refining your running strategy. In this post, we’ll cover both. First, I’ll break down a tough “Back and Bis” endurance workout designed to improve the pulling strength needed for stations like the Sled Pull and RowErg. Then, I’ll discuss a recent and important shift in my own training: moving from heart-rate-based running to pace-based running, and explain why this change can be a game-changer for your Hyrox goals.

    A Quick Note on Volume & Intensity

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

    Part 1: The “Back & Bis” Endurance Workout (June 19)

    A strong back and resilient grip are essential for conquering many Hyrox stations like the Sled Pull, Farmer’s Carry, and RowErg. This workout was a “lat and bicep burner,” designed to build the muscular endurance needed for these challenges using high-volume supersets with timed rest.

    The Workout Blueprint:

    Scaled Options for this Workout:

    • Use lighter dumbbells, kettlebells, or barbells for all movements.
    • For rows and pulldowns, substitute with banded variations or bodyweight rows.
    • Reduce the number of reps per set to a manageable number (e.g., 10-15).
    • Perform 2 rounds of each superset instead of 3.

    Part 2: Pace-Based Running for Hyrox (June 20)

    For a long time, I, like many athletes, have used heart rate (HR) as the primary guide for running intensity. While HR training is valuable for building an aerobic base (like my Zone 2 runs), preparing for a race like Hyrox requires a different, more specific skill: pacing. You need to know *exactly* what your race pace feels like, regardless of what your heart rate is doing on the day.

    Why Switch to Pace-Based Running?

    Heart rate can be influenced by many factors: heat, humidity, caffeine, stress, fatigue, and cardiac drift (your HR naturally climbing during a long effort even if your pace is steady). If you rely only on HR, your actual running speed can be inconsistent. For Hyrox, you need to be able to run your target pace (e.g., a 5:00/km pace) between stations, no matter what. By training at your goal pace, you teach your body and mind what that specific effort and speed feel like, making it second nature on race day.

    Today’s Run: The Details & Intentions

    The goal for today’s 9km run was simple: practice getting comfortable with my easy/aerobic pace being around 5:50/km. This wasn’t about pushing hard, but about settling into that specific pace and holding it consistently.

    My Experience: This felt great. The focus shifted from constantly checking my HR to locking into the feeling of the 5:50/km pace. My final average for the 9.11 km was 5:45/km, so I was right on target. Although this isn’t my race pace, it gets me used to running at a consistent pace which I can improve on over the coming months ahead of Hyrox Toronto.

    Refine Your Hyrox Strategy

    Building specific muscular endurance and mastering your race pace are key to a successful Hyrox race. As a certified Hyrox Performance Coach, I can help you develop these skills. If you’re training for Hyrox Toronto, let’s connect and build your winning strategy!

    Get in Touch

    Do you train by heart rate, pace, or feel? Share your preference in the comments!

    Workout Summaries (June 19-20, 2025)

    Back and Bis Endurance (June 19):

    • Duration: 44m 27s
    • Total Sets: 24
    • Avg HR: 110 bpm
    • Max HR: 141 bpm
    • Calories: 294 C
    • Note: Detailed set information as per workout blueprint.

    Pace Building Run (June 20):

    • Duration: 52m 17s
    • Distance: 9.11 km
    • Avg Pace: 5:45 min/km
    • Avg HR: 129 bpm
    • Max HR: 145 bpm
    • Calories: 772 C
    • Total Ascent: 29 m
  • 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 16 – A Trifecta of Training: Base Run, Push Endurance & Bike Intervals

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

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

    A Quick Note on Volume & Intensity

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

    Workout 1: Aerobic Base Run

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

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

    Workout 2: Push Endurance Session

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

    The Workout Blueprint:

    My Experience & Training Intent:

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

    Scaled Options for Push Endurance:

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

    Workout 3: Metcon – Max Effort BikeERG Intervals

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

    The Workout Blueprint:

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

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

    Overall Reflections:

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

    Layering Your Training for Hyrox Success

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

    Get in Touch

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

    Workout Summaries (June 16, 2025)

    Aerobic Base Run:

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

    Push Endurance Workout:

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

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

    BikeERG Interval Metcon (from PM5):

    Interval Distance (m) Pace (/500m) Power (W) Calories RPM
    12471:20.96591484
    22471:20.96591484
    32331:25.85531278
    42341:25.45611281
    52351:25.15681281
  • Weekly Roundup: June 9th – June 15th

    Weekly Roundup: June 9th – June 15th

    This past week of training (June 9th – June 15th, 2025) was a fantastic block of layering different types of stimulus, from trail running and focused strength work to high-intensity intervals and a massive partner challenge. It was all about building a well-rounded fitness profile for the demands of Hyrox Toronto this October. Here’s a look back at how the week unfolded.

    A Quick Note on Volume & Intensity

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

    The Week’s Training Log: Day by Day

    Monday, June 9th: Trail Running Safety & The Unexpected

    The week kicked off with a 12km trail run. This session turned into an important lesson on safety and navigating the unexpected when out in nature. It became more about problem-solving and being prepared than hitting specific paces, which is a crucial skill in itself.

    Read the full story and safety takeaways: [June 9th – Trail Running Safety: Navigating the Unexpected]

    Tuesday, June 10th: Forced Rest Day

    Tuesday was an unplanned but helpful recovery day. I was booked solid with work and didn’t have time to get a workout in. While it wasn’t my choice, getting that extra recovery time was definitely beneficial for the hard sessions planned for the rest of the week.

    Wednesday, June 11th: Training the Ego – Push/Core & a 5km Tempo Run

    Wednesday was a great lesson in smart training. I hit two distinct sessions with a clear theme: training for the intended stimulus, not just for heavy weight or max speed.

    • Workout 1 (Push & Core): A quick but intense session with three supersets (Push Press/Toes to Bar, Bench Press/GHD Sit-ups, Neutral Grip DB Incline/Tricep Extensions). The main takeaway was “checking my ego” by lowering the weight on several exercises to ensure I could complete all 20 reps per set unbroken with good tempo.
    • Workout 2 (5km Tempo Run): The goal was a sub-5:00/km pace, but not all out. It was a huge confidence booster to find I had to actively hold myself back to stay in the tempo zone, finishing with an average pace of 4:52/km.

    Read the full breakdown and my thoughts on smart training: [June 11 – Training the Ego: Push/Core Workout & 5km Tempo Run]

    Thursday, June 12th: Pull Strength & Lactate Threshold Intervals

    This was another multi-part day. It started with a 10km BikeERG warmup, followed by a pull-focused strength session with supersets (Barbell Rows, Ring Rows, Cable Pulldowns, various curls). The day finished with a brutal but effective lactate threshold running workout, consisting of two blocks of five 40-second hard intervals, which were hitting around a 3:19/km pace.

    My Takeaway: This day was all about building capacity at both ends: muscular endurance under load and the ability to handle and recover from high-intensity running efforts.

    See the detailed data for all three sessions: [June 12 – Hyrox Prep: Pull Strength & Lactate Threshold Run]

    Friday, June 13th: Partner WOD & a Sled Pull PR!

    Feeling a bit sore from the lactate run, I started with a deliberate 10-minute BikeERG warmup (holding >200W). Then, I teamed up with fellow coach Jordan for a massive “100 Rep Partner Challenge” (1km Row, 100 Wall Balls, 100 cal Echo Bike, 100 Box Jumps, 100 Burpee Pull-ups, 1km Row), which we finished in 27:09. The highlight of the day came afterward when I decided to test a heavy sled pull and hit a huge PR of 610 lbs for 100 feet!

    My Takeaway: A fantastic reminder of how training with a partner can push you to new levels, and that sometimes, even when you start out sore, you can hit a massive PR if you’re smart about your warmup and approach.

    Read the full story of the partner WOD and the PR: [June 13 – Partner WOD & a 610lb Sled Pull PR]

    Saturday, June 14th: Active Recovery Run

    After a big week, Saturday was a dedicated active recovery day. The only goal was an easy 6km run, holding a steady 6:02/km pace to get the blood flowing and flush out the system. This was crucial for setting up Sunday’s session.

    Sunday, June 15th: Quad Endurance Finisher

    The week finished with a time-crunched but intense quad-focused endurance workout. After a high-rep squat warmup, I hit two tough supersets: one with Barbell Bulgarian Split Squats and Air Squats, and another with Slantboard Goblet Squats and Barbell Reverse Lunges. This session was a real quad-burner and a great example of how a well-planned recovery day can lead to a high-quality performance the next day.

    Read the full breakdown of the recovery/performance combo: [June 15 – Recovery Run & A Brutal Quad Endurance Workout]

    Overall Weekly Reflections

    This week was a fantastic blend of high-intensity work, strength endurance, and smart recovery. It highlighted the importance of adapting sessions based on how the body feels (like dropping weight on June 11th) and using lower-intensity days to set up bigger efforts (like the June 14th run leading into the June 15th quad session). Every workout, whether a PR effort or an easy recovery run, served a specific purpose in the bigger picture of preparing for Hyrox Toronto.

    Ready for Your Best Hyrox Yet?

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

    Get in Touch

    How was your training week? What were your biggest wins or challenges? Share in the comments below!