Seamus O'Hara

Tag: Hyrox Training

  • 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!

  • June 15 – Recovery Run & A Brutal Quad Endurance Workout

    June 15 – Recovery Run & A Brutal Quad Endurance Workout

    This weekend was a textbook example of how a properly executed recovery day can set you up for success in a tough session the following day. Yesterday, the goal was simple: easy active recovery. Today, the plan was to hit a time-crunched but intense quad-focused endurance workout. Let’s break down how the two days complemented each other.

    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: Saturday’s Active Recovery Run (June 14)

    After a big week of training, Saturday’s goal was easy active recovery. I headed out for a 6km run with the sole intention of maintaining a steady 6:02/km pace. There was no other agenda than to get the blood flowing, flush out any lingering soreness, and prepare my body for Sunday’s planned workout. This type of low-intensity session is crucial for long-term progress, as it aids recovery without adding significant training stress, allowing you to hit your harder sessions with better quality and reduced injury risk.

    My Experience: The run felt good! Holding the target pace was comfortable, and it did exactly what it was supposed to do – left me feeling refreshed and ready for what was to come.

    Part 2: Sunday’s Quad Endurance Workout (June 15)

    This session was all about building quad endurance under time constraints. I had about 40 minutes to get it done, so the structure involved high-rep supersets with strictly timed rest periods to keep the intensity up.

    The Workout Blueprint:

    Movement Breakdown & Rationale:

    Back Squats (High Reps): Used here as a potent warmup to thoroughly prime the quads, glutes, and hamstrings for the work to come, while also building muscular endurance.
    My Experience: I’m getting pretty comfortable with 135lbs for 20 reps now, so these felt like a good, solid warmup to the session.

    Barbell Bulgarian Split Squat & Air Squats: This superset pairs a heavy, unilateral strength movement with a high-rep, bodyweight plyometric-style movement. This is a fantastic way to build single-leg strength and stability and then immediately flush the legs with blood and spike the heart rate.
    Rationale: This combination builds strength and conditioning simultaneously, a key aspect of Hyrox training.

    Slantboard Goblet Squat & Barbell Reverse Lunge: Another tough superset. The slant board goblet squats emphasize the quads and allow for a deep range of motion. The barbell reverse lunges are another great unilateral movement that challenges balance and strength under fatigue.
    Rationale: To completely tax the quads and glutes with different movement patterns and loading styles, building serious endurance under tension.

    My Experience (Main Workout): This one burned! The supersets had my legs screaming pretty quickly. By the time I got to the final block of goblet squats and reverse lunges, it was a real mental grind, and my legs couldn’t have been over the workout soon enough. I also have to admit, I got distracted by my phone during one of the later sets of reverse lunges, and you can see in the data log that the set duration jumped by a couple of minutes – a good reminder to stay focused and present during tough workouts!

    Scaled Options for Quad Endurance:

    • Squats / Lunges: Use a lighter barbell, dumbbells, kettlebells, or perform bodyweight versions. Focus on quality movement over load.
    • Bulgarian Split Squats: Perform with bodyweight only, or with lighter dumbbells. Reduce reps if needed.
    • Slantboard Squats: If you don’t have a slant board, you can use regular goblet squats or elevate your heels on small plates.
    • General: Reduce the number of sets for each block from 3 to 2.

    Overall Reflections:

    This weekend was a perfect illustration of a smart training approach. The easy active recovery run on Saturday allowed me to come into Sunday’s session feeling refreshed and ready to hit it hard. That preparation enabled a high-quality, high-intensity quad endurance workout, even though it was time-constrained. It’s a reminder that what you do on your “easy” days has a direct impact on what you can achieve on your “hard” days.

    Smart Recovery, Stronger Performance

    Understanding how to use active recovery to prepare for your key sessions is crucial for long-term success and injury prevention. As a certified Hyrox Performance Coach, I can help you structure your training week for optimal results. Let’s get you ready for Hyrox Toronto!

    Get in Touch

    What’s your favorite way to use active recovery? Share your go-to sessions in the comments!

    Workout Summaries (June 14-15, 2025)

    Active Recovery Run (June 14):

    • Activity Name: Georgina Running
    • Duration: 36m 12s
    • Distance: 6.01 km
    • Avg Pace: 6:02 min/km
    • Avg HR: 144 bpm
    • Max HR: 158 bpm
    • Calories: 491 C
    • Training Effect: Aerobic Base (2.9)

    Quad Endurance Workout (June 15):

    • Activity Name: Quads Endurance
    • Duration: 35m 21s (Moving Time: 19m 21s)
    • Calories: 357 C
    • Avg HR: 130 bpm
    • Max HR: 169 bpm
    • Training Effect: Aerobic Base (2.2)

    Detailed Quad Workout Log

    Superset Exercise Set Time (s)
    WarmupBack Squat160.5
    WarmupBack Squat269.1
    WarmupBack Squat375.7
    1Barbell Bulgarian Split Squat161.0
    1Air Squats148.6
    1Barbell Bulgarian Split Squat279.9
    1Air Squats251.7
    1Barbell Bulgarian Split Squat347.2
    1Air Squats359.3
    2Slantboard Goblet Squat154.9
    2Barbell Reverse Lunge192.6
    2Slantboard Goblet Squat259.0
    2Barbell Reverse Lunge2230.1
    2Slantboard Goblet Squat349.9
    2Barbell Reverse Lunge3121.7
  • June 13 – Partner WOD & a 610lb Sled Pull PR

    June 13 – Partner WOD & a 610lb Sled Pull PR

    Today, Friday, June 13th, 2025, was all about teamwork, grit, and hitting a big personal record. I was feeling quite sore after yesterday’s lactate threshold run intervals, so the day started with a deliberate, focused warmup before teaming up with my fellow coach Jordan for a huge partner workout we had planned. The day ended on a high note with an unexpected PR that I’m incredibly stoked about!

    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: The Warmup – Priming the Engine

    Given the soreness from yesterday, getting properly warm was non-negotiable. I hit a quick 10-minute session on the BikeERG with a specific goal: maintain an average power output above 200 watts. This helps elevate the heart rate, get blood flowing to the muscles, and prepare the body for the intense work to come, all while being low-impact.

    My Experience: Goal achieved! I held an average of 205 watts for the duration, which felt great. It was the perfect way to shake off the soreness and get mentally dialed in for the main event.

    Workout 2: The “100 Rep Partner Challenge”

    This was the centerpiece of the day’s training – a massive chipper-style workout that Jordan and I tackled together. In partner workouts like this, you split the work as needed to keep moving as efficiently as possible. It’s a fantastic way to push yourself harder than you might alone.

    The Workout Blueprint (For Time):

    • 1000m Row Erg
    • 100 Wall Balls (20 lbs)
    • 100 cals Echo Bike
    • 100 Box Jumps (24″)
    • 100 Burpee Pull-ups
    • 1000m Row Erg

    Movement Breakdown & Rationale for Hyrox Prep:

    This workout is a phenomenal test of work capacity, directly applicable to Hyrox.

    1km Row Erg: A staple for building the aerobic engine and full-body endurance required for the start and end of any Hyrox race.

    100 Wall Balls: This is a full Hyrox station. Completing 100 reps, even split with a partner, builds the muscular endurance in the legs and shoulders needed to get through this station efficiently under fatigue.

    100 cals Echo Bike: While not a Hyrox machine, the Echo Bike is arguably one of the toughest conditioning tools out there. Building capacity on this machine makes every other erg feel more manageable.

    100 Box Jumps: Develops explosive leg power, which translates to better running economy and more efficient movement through stations like the Burpee Broad Jumps.

    100 Burpee Pull-ups: An incredibly demanding combination of a full-body metabolic movement (the burpee) and an upper body pulling strength test (the pull-up). This builds a massive engine and serious grit.

    My Experience: Jordan and I pushed hard and finished in 27 minutes and 9 seconds. Splitting the work as needed allowed us to keep the intensity high. The Burpee Pull-ups were, as expected, the toughest part and took the longest chunk of time (8:28). I was particularly stoked about the final 1km row, which we completed in just 3:27 – a great sign that we were able to dig deep and find another gear at the very end of a punishing workout.

    Workout 3: The Sled Pull PR! (A Part of the Crossfit Birch Bender WOD)

    A little while after the partner challenge, feeling good, I decided to test a heavy sled pull.

    The Lift:

    • 100-foot Sled Pull @ 610 lbs

    My Experience: This was a GRIND. My shoes were slipping pretty badly on the surface, which made getting traction difficult, but I managed to pull it the full 100 feet. It felt incredibly good to hit such a massive PR! It’s a huge confidence booster for my overall strength and for Hyrox stations like the sled pull and push.

    Overall Reflections:

    Today was a fantastic reminder of the power of training with a partner to push your limits, and the importance of listening to your body (with a good warmup) while also taking opportunities to test your strength when you’re feeling good. After all that volume and a heavy PR, a rest day from resistance training is definitely in order tomorrow. Plan is to hit a nice active recovery run to flush things out and let the body rebuild.

    Partner Workouts & Pushing Limits for Hyrox

    Training with a partner can be a game-changer for pushing past your perceived limits, a key skill for race day. As a certified Hyrox Performance Coach, I can help you build the strength and work capacity needed for the October Hyrox in Toronto. Let’s find your next gear!

    Get in Touch

    Do you prefer training solo or with a partner? What’s the craziest partner workout you’ve ever done? Share in the comments!

    Workout Summaries (June 13, 2025)

    Warmup (BikeERG):

    • Activity Name: Indoor Cycling
    • Duration: 10m 1s (Moving Time)
    • Distance: 5.0 km
    • Calories: 139 C
    • Avg HR: 129 bpm
    • Max HR: 146 bpm
    • Avg Power: 205 W

    100 Rep Partner Challenge:

    • Activity Name: ROXFIT(15)
    • TOTAL TIME: 27:09
    • Calories: 421 C
    • Avg HR: 162 bpm
    • Max HR: 181 bpm
    • Training Effect: Tempo (Aerobic: 3.3)

    Detailed Log (Partner Challenge)

    # TYPE TIME HR
    11km Row Erg03:41138
    2100 Wall Balls03:08156
    3100 cals Echo Bike04:37164
    4100 Box Jump03:48163
    5100 Burpee Pull Up08:28169
    61km Row Erg03:27173

    Sled Pull PR:

    • Lift: 100-foot Sled Pull
    • Weight: 610 lbs
    • Note: Unlogged by watch, performed after the partner challenge.
  • June 12 – Hyrox Prep: Pull Strength & Lactate Threshold Run

    June 12 – Hyrox Prep: Pull Strength & Lactate Threshold Run

    Today, Thursday, June 12th, 2025, was a great day of training broken down into three distinct parts: a steady-state warmup, a pull-focused strength session with supersets, and a challenging lactate threshold running workout. This kind of day is great for layering different types of fitness on top of each other, building a well-rounded capacity for events like 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!

    Workout 1: Warmup – 10km BikeERG

    The day started with a simple, steady-state 10km ride on the BikeERG. The goal here wasn’t intensity, but simply to get the body warm, elevate the heart rate gradually, and prepare the muscles and joints for the work to come. It’s a great low-impact way to begin a session.

    Workout 2: Pull-Focused Strength Session

    This session was all about building pulling strength and muscular endurance with a bodybuilding-style approach, utilizing three distinct supersets with 2:00 rest between each to allow for quality work on every set.

    The Workout Blueprint:

    My Experience (Strength Session): This felt like a solid session. The weight choices were appropriate for hitting the high 20-rep target for each set, focusing on time under tension and getting a good pump. The superset structure kept it efficient while the 2-minute rests allowed for enough recovery to maintain good form and effort.

    Workout 3: Metcon – Lactate Threshold Run Intervals

    This was the main conditioning piece of the day, designed to push my lactate threshold and improve my ability to sustain a faster pace.

    The Workout Blueprint:

    • 15:00 Warmup Run @ 6:05/km pace
    • 5 Rounds of:
      • 0:40 Run (Hard Effort)
      • 3:00 Recover @ 7:20/km pace
    • 5:00 additional recovery @ 7:20/km pace
    • 5 Rounds of:
      • 0:40 Run (Hard Effort)
      • 3:00 Recover @ 7:20/km pace

    Rationale & My Experience: This type of interval session is brutal but incredibly effective. The 40-second hard runs are designed to push you above your threshold, generating lactate, while the 3-minute recovery periods are just long enough to allow for some clearance before going again. Repeating this for two blocks of 5 rounds builds a massive capacity for handling hard efforts and recovering quickly – essential for Hyrox where you’re constantly redlining and then needing to settle into a run.

    Overall Reflections:

    A great day of training that touched on several key areas. The steady-state warmup, the focused strength-endurance work, and the tough running intervals all contribute to building a more robust and well-rounded athletic profile for Hyrox Toronto.

    Building a Complete Hyrox Athlete

    Preparing for Hyrox requires a blend of strength, endurance, and high-intensity capacity. As a certified Hyrox Performance Coach, I can help you structure your training days to effectively target all these areas. Let’s get you ready for Hyrox Toronto!

    Get in Touch

    What are your go-to workouts for pushing your lactate threshold? Share them in the comments!

    Workout Summaries (June 12, 2025)

    Warmup (BikeERG):

    • Activity Name: Indoor Cycling
    • Duration: 21m 52s
    • Distance: 10.0 km
    • Calories: 238 C
    • Avg HR: 130 bpm
    • Max HR: 143 bpm
    • Avg Power: 155 W

    Strength Session (Pull Focus):

    • Activity Name: Strength Workout
    • Duration: 29m 21s (Moving Time: 13m 21s)
    • Calories: 252 C
    • Avg HR: 120 bpm
    • Max HR: 149 bpm

    Detailed Strength Log

    Superset Exercise Weight Reps Set Duration (s)
    1.1Barbell Row95 lbs2028.9
    1.1DB Swing Curls25 lbs/hand2037.3
    1.2Barbell Row95 lbs2022.2
    1.2DB Swing Curls25 lbs/hand2038.5
    1.3Barbell Row95 lbs2025.2
    1.3DB Swing Curls25 lbs/hand2040.1
    2.1Ring RowsBodyweight2036.4
    2.1Spiderman EZ Curls40 lbs2045.6
    2.2Ring RowsBodyweight2060.2
    2.2Spiderman EZ Curls40 lbs2039.0
    2.3Ring RowsBodyweight2072.2
    2.3Spiderman EZ Curls40 lbs2040.3
    3.1Cable Pulldowns45 lbs2046.1
    3.1Preacher LLPs40 lbs2070.9
    3.2Cable Pulldowns45 lbs2036.4
    3.2Preacher LLPs40 lbs2046.6
    3.3Cable Pulldowns45 lbs2053.1
    3.3Preacher LLPs40 lbs2061.8

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

    Metcon (Lactate Threshold Run):

    • Activity Name: Lactate Threshold Intervals
    • Duration: 41m 53s
    • Distance: 6.71 km
    • Calories: 586 C
    • Avg HR: 156 bpm
    • Max HR: 191 bpm
    • Training Effect: Anaerobic Capacity (Aerobic: 3.4, Anaerobic: 3.5)
    • Fastest 1km Split: 5:38

    Lactate Threshold Run Intervals (Work Segments)

    Interval Duration (s) Distance (m) Pace (min/km) Max Power (W)
    1402013:19902*
    2402013:19902*
    3402043:16902*
    4402043:16902*
    5402053:15902*
    6402053:15902*
    7401983:22902*
    8401983:22902*
    9401993:21902*
    10401993:21902*

    *Note: Per-interval HR and Max Power data are not available from the Garmin log; the Max Power shown is for the entire activity.