Seamus O'Hara

Tag: Mental Toughness

  • Hyrox Partner Challenge: ‘Expensive Relationship’ for Ultimate Resilience

    Hyrox Partner Challenge: ‘Expensive Relationship’ for Ultimate Resilience

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

    A Quick Note on Volume & Intensity

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

    The Workout Blueprint

    “Expensive Relationship” – Hyrox Partner Metcon

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

    For Total Reps | Switch as Needed | Both Working

    AMRAP5 (Block 1)

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

    Rest 1:00

    AMRAP5 (Block 2)

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

    Rest 1:00

    AMRAP5 (Block 3)

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

    Rest 1:00

    AMRAP5 (Block 4)

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

    Rest 1:00

    AMRAP5 (Block 5)

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

    Rest 1:00

    AMRAP5 (Block 6)

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

    Movement Breakdown & Rationale

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

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

    My Experience & Key Takeaways for Your Training

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

    Scaled Options

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

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

    Ready for Your Best Hyrox Yet?

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

    Get in Touch
    Workout Data Block (July 5th)

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

    Workout Structure & Scoring:
    Block AMRAP5 Partner 1 AMRAP5 Partner 2 Score
    1 10 x 100m Shuttle Runs 100′ Sled Push @225/180 (Mixed = 225lbs) Sled pushes minus remaining Shuttle Runs
    2 100/75 cals Machine (Mixed = 88 cals) Air Squats Air Squats minus remaining cals
    3 100 Wallballs @14/10 Ring Rows Ring Rows minus remaining Wallballs
    4 100/75 cals Machine (Mixed = 88 cals) Burpees Burpees minus remaining cals
    5 120 Russian KB Swings @Grn/Yel Push-ups Push-ups minus remaining KB Swings
    6 100/75 cals Machine (Mixed = 88 cals) Sandbag Lunges @40/30 Sandbag Lunges minus remaining cals
  • Canada Day Challenge: Endurance Strength & 60-Floor Stair Climb

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

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

    A Quick Note on Volume & Intensity

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

    The Workout Blueprint

    Part 1: Endurance Strength Session (Legs & Core)

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

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

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

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

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

    Movement Breakdown & Rationale

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

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

    My Experience & Key Takeaways for Your Training

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

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

    Scaled Options

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

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

    Ready for Your Best Hyrox Yet?

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

    Get in Touch
    Workout Data Block (July 1st)

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

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

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

    Workout Details:
    Activity Load Floors
    Stair Stepper 60 lbs (40lb bag + 20lb vest) 60 floors
  • When the Easy Run Gets Tough: Lessons from a Challenging Session

    When the Easy Run Gets Tough: Lessons from a Challenging Session

    Even the most seasoned athletes have “off” days, and sometimes, what looks like an easy session on paper turns into an unexpected battle. Today, June 30th, I set out for a planned one-hour run at a comfortable 5:45/km pace. While the humidity and pressure seemed low, the reality felt far different. This post dives into a run that got the better of me, offering insights into listening to your body, adapting to unexpected challenges, and the valuable lessons learned even when a workout doesn’t go as planned. You’ll learn how to approach those tough days and regroup for future success.

    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

    June 30th: The Unexpectedly Tough Run

    A planned aerobic base run that turned into a lesson in resilience and adaptation.

    • Planned Duration: 1 hour
    • Planned Pace: 5:45/km
    • Actual Distance: 8.21 km
    • Actual Duration: 47:02
    • Actual Pace: 05:44/km

    Movement Breakdown & Rationale

    Here’s a deeper look at why consistent running, even on challenging days, is vital for your Hyrox performance:

    • Aerobic Base Running: Regular, sustained running at a moderate pace builds your aerobic engine, which is the foundation for all endurance events, including Hyrox. It improves your body’s ability to use oxygen efficiently, allowing you to sustain effort for longer periods. Even when a run feels tough, the consistent stimulus contributes to your overall fitness.
    • Mental Fortitude: Pushing through discomfort, even when you need to adjust your plan, builds mental toughness. This resilience is directly transferable to the later stages of a Hyrox race when fatigue sets in, and you need to keep moving forward.
    • Adaptability: Not every training day will be perfect. Learning to adapt your plan on the fly, whether by slowing down, taking walk breaks, or cutting a session short, is a crucial skill. It prevents overtraining and injury, ensuring you can come back stronger for the next session.

    My Experience & Key Takeaways for Your Training

    Today’s run was a prime example of how training doesn’t always follow the script. What started as a seemingly easy one-hour base run quickly became a battle against an invisible force. Despite relatively low reported humidity (50%) and pressure, it felt incredibly heavy, like the sky was bearing down with stifling heat and humidity. Temperatures in the ‘Feels Like 34°C’ range aren’t usually a major deterrent for me, so this was surprising. About halfway through, I was really fighting for air, and with 20 minutes left, I had to stop and walk for a few seconds. I tried to push through again but it felt like drawing air through a snorkel, and I ultimately had to drop my pace significantly to get myself home safely. Not every day is a win, and while I hate quitting, this one, presumably easy run, truly got the better of me. My Garmin watch also didn’t properly record my heart rate, which is a key metric I usually rely on to understand what went wrong.

    For your training, this experience highlights a few crucial points:

    • Listen to Your Body: Even when metrics or external conditions seem fine, your body’s internal signals are paramount. Pushing through severe discomfort can lead to injury or deeper fatigue.
    • Adaptability is Key: It’s okay to adjust your workout on the fly. A slightly shorter or slower session is always better than pushing to the point of breakdown.
    • Embrace the “Off” Days: Not every session will be a triumph. Learning to accept these days, regroup, and recover is a sign of maturity as an athlete. It builds mental resilience for race day, where unexpected challenges are guaranteed.
    • Data Limitations: While metrics are valuable, sometimes they don’t tell the whole story, or technology fails. Trust your intuition and how you feel.

    Time to regroup and come back strong tomorrow!

    Scaled Options

    If you encounter a run like this, here are a few ways you can adapt:

    • Reduce Pace: Immediately slow down to a comfortable conversational pace, even if it’s slower than planned.
    • Incorporate Walk Breaks: Don’t be afraid to take short walking breaks to bring your heart rate down and recover.
    • Shorten the Session: If the discomfort persists, cut the run short. It’s better to live to train another day.
    • Cross-Train: If running feels impossible, switch to a lower-impact cardio activity like cycling or swimming for the day.
    • Focus on Effort, Not Pace: On days where external factors (like heat or fatigue) are high, prioritize maintaining a consistent effort level rather than hitting a specific pace.

    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 30th)

    Georgina – Base Run
    Time: 12:40 PM
    Duration: 47:02 minutes
    Distance: 8.21 km
    Pace: 05:44/km
    Calories Burned: 616
    Average Heart Rate: N/A (watch did not record properly)
    Max Heart Rate: N/A (watch did not record properly)
    Min Temp: 29°C
    Max Temp: 33°C
    Elevation Gain: 18.86 m
    Elevation Loss: 16.41 m
  • 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
  • June 4 – Lessons from a Hot 17km Run & Strength Blitz

    June 4 – Lessons from a Hot 17km Run & Strength Blitz

    On Wednesday, June 4th, 2025, I tackled a day of two distinct training efforts, each shaped by different constraints and conditions. It started with a very short but effective strength session, a component of the CrossFit Birch Bender WOD, which I managed to squeeze in despite being tight on time. Later, I tackled a long 17km run in some serious midday heat, which served as a potent reminder about preparation and respecting the elements.

    A Quick Note on Volume & Intensity

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

    Workout 1: Quick Strength Blitz (CFBB WOD Component)

    Being short on time, this WOD segment from CrossFit Birch Bender was perfect for getting in some quality strength and stability work efficiently.

    The Workout Blueprint:

    Movement Breakdown & Rationale:

    Chin-ups (AMRAP 5 min): A fantastic upper body pulling exercise targeting the lats and biceps. An AMRAP format pushes muscular endurance and mental toughness.
    Why this approach: To maximize pulling volume and intensity in a short, fixed timeframe, crucial for building Hyrox upper body strength.

    Plank Hold (AMRAP 4 min): A core stability classic, engaging the entire trunk.
    Why this approach: To build isometric core strength and endurance, vital for maintaining posture and power transfer in all Hyrox movements, from running to lifting.

    Wall Sit (AMRAP 4 min): An isometric hold primarily targeting the quadriceps and building mental grit.
    Why this approach: Excellent for developing leg endurance under static load, which has direct carryover to the demands of a Hyrox sled push or maintaining strong leg positions in other stations.

    My Experience (Strength Session):

    This was short and sharp. For the 5-minute Chin-up AMRAP, I managed to hit 56 reps, which felt like a solid effort for the timeframe. The 4-minute Plank and 4-minute Wall Sit were both done unbroken. While these weren’t long sessions, the AMRAP format for the holds definitely tested mental focus and local muscular endurance. It’s a great example of how you can still get effective work in even when you only have 20-25 minutes.

    Scaled Options for Strength Blitz:

    • Chin-ups: Banded Chin-ups, Jumping Chin-ups, Ring Rows, or Bodyweight Rows. Accumulate as many good quality reps as possible.
    • Plank Hold: Hold for shorter durations with brief rests if needed (e.g., 30s on / 10s off), or perform from the knees.
    • Wall Sit: Hold for shorter durations, or slightly reduce the knee angle if needed.

    Workout 2: The Hot & Humid 17km Zone 2 Endurance Run

    Later in the day, I tackled a long run. The weather was a major factor – a scorching 30°C (feeling hotter in the midday sun!). My plan was to aim for a Zone 2 effort, focusing on keeping my heart rate below 160 bpm. This run turned into a significant lesson in heat management and hydration.

    The Crucial Role of Hydration & Electrolytes in the Heat

    Before diving into my run experience, I can’t stress this enough: exercising in extreme heat requires extreme caution, especially regarding hydration. Water alone often isn’t enough for rehydration during long, sweaty efforts because we lose vital electrolytes through sweat.

    Why Electrolytes Matter:

    • Sodium: Crucial for maintaining fluid balance, nerve function, and muscle contraction. Significant sodium loss is common in sweat.
    • Potassium: Works with sodium for fluid balance, nerve signals, and muscle contractions.
    • Magnesium: Involved in hundreds of bodily processes, including muscle and nerve function, energy production, and blood pressure regulation.

    Losing these without adequate replacement can lead to cramping, fatigue, dizziness, and in severe cases, more serious conditions like hyponatremia (low sodium levels from overhydrating with plain water).

    Getting the Balance Right: For effective rehydration and sustained performance, especially during efforts over an hour or in hot conditions, you need a proper balance of these electrolytes, not just water. The ideal ratio can vary, but many effective sports drinks and electrolyte supplements aim for a higher sodium content relative to potassium and magnesium, as sodium is typically lost in the greatest amounts.

    Off-the-Shelf Electrolyte Options (Look for these features):

    • Products specifically designed as “electrolyte” or “hydration” mixes (powders, tablets).
    • Check the nutritional panel for sodium, potassium, and magnesium content. A good starting point for a serving might be 200-500mg+ of sodium, with proportionally smaller amounts of potassium and magnesium.
    • Some reputable brands often seen in Canada include LMNT (known for high sodium), Nuun, Skratch Labs, and even some traditional sports drinks like Gatorade Endurance formula (which has more electrolytes than regular Gatorade). Always check the labels for the specific electrolyte profile.
    • Consider options with some carbohydrates for efforts over 60-90 minutes to help fuel your work.

    My Key Advice: Experiment during training to find what works for your body. Never try a new hydration strategy on race day! And again, always carry more fluids (with electrolytes) than you think you’ll need in the heat.

    The “Burn the Ships” Strategy for Long Runs

    For this 17km run, I employed a mental tactic I call “burning the ships.” Knowing I wanted a significant distance, I ran my usual 10km route. Then, when I was a few kilometers from home (around the 7-8km mark of the *outward* leg, effectively committing me to a longer return), I “turned around” in my mind and decided to extend the run by heading further out before finally looping back. This mental commitment forces you to complete the longer distance as there’s no easy shortcut home.

    My Experience (17km Run):

    This was a battle. The 30°C heat was intense from the start. I consciously tried to keep my heart rate below my target of 160 bpm, which, given the conditions, meant I had to incorporate several walking breaks, especially on any inclines or when I saw my HR spiking. The “burn the ships” strategy ensured I got the distance, but it also meant I was out there exposed to the heat for just over 2 hours.

    Around the 15km mark, things got really tough as I ran out of water. This was a critical error on my part and significantly impacted the rest of the run. Those last couple of kilometers were a real mental and physical grind. It underscores that even with a Zone 2 *intention*, external factors like intense heat and insufficient hydration can dramatically elevate physiological stress and perceived effort.

    Scaled Options for Long Runs (especially in heat):

    • Shorter Distance & Time: Significantly reduce the planned duration and distance.
    • Run/Walk Strategy: Intentionally incorporate walking breaks from the start, especially on hills.
    • Coolest Time of Day: Opt for early morning or late evening.
    • Hyper-Hydration: Ensure you are well-hydrated *before* starting and carry ample fluids with electrolytes.
    • Loop-Based Route: Run shorter loops near home or a reliable water source.

    Overall Reflections:

    This day was a good lesson in adaptability and respecting conditions. The short, sharp strength session felt productive for the limited time available. The run, while a successful endurance effort in terms of distance and time-on-feet, was a potent reminder of the challenges of heat and the absolute necessity of proper hydration and electrolyte intake. Both sessions, in their own way, contribute to building the all-around resilience needed for Hyrox.

    Training Smart for Hyrox in All Conditions

    Preparing for the October Hyrox in Toronto means being ready for anything – including challenging conditions and adapting your plan. As a certified Hyrox Performance Coach, I can help you develop strategies for smart training, proper fueling, hydration, and pacing. Let’s get you prepared!

    Get in Touch

    How do you adjust your training for extreme weather? What are your go-to strategies for long efforts and hydration? Share in the comments!

    Workout Summaries (June 4, 2025)

    Strength Session (CFBB WOD Component):

    • Focus: Upper Body Pulling Endurance, Core Stability
    • Structure:
      • 5 min AMRAP Chin-ups (Result: 56 reps)
      • 2 min Rest
      • 4 min AMRAP Plank (Result: Unbroken)
      • 2 min Rest
      • 4 min AMRAP Wall Sit (Result: Unbroken)
    • Start Time: 07:00:24 (Local)
    • Duration: 23m 18s (approx. including rests)
    • Avg HR: 95 bpm
    • Max HR: 132 bpm
    • Calories: 125 C

    Long Run (Zone 2 Focus in Heat):

    • Activity Name: 17km Zone 2 Road
    • TOTAL TIME: 2:02:32 (Duration from Garmin)
    • MOVING TIME: 2:01:51 (From Garmin)
    • DISTANCE: 17.09 km
    • AVG PACE (Overall): ~7:11 min/km
    • AVG HR: 154 bpm
    • MAX HR: 175 bpm
    • CALORIES: 1448 C
    • AVG POWER: 284 W
    • VO2 MAX: 51
    • TRAINING EFFECT: Tempo (Aerobic: 3.5)
    • NOTES: 30°C+ heat, goal HR <160bpm (required walking), ran out of water at ~15km. Fastest 1km split during run: 5:54.