Seamus O'Hara

Tag: Metcon

  • Hypertrophy Kickoff: Glute & Ham Focus with a CrossFit WOD Test

    Hypertrophy Kickoff: Glute & Ham Focus with a CrossFit WOD Test

    Are you looking to kick off a new training block with purpose, or seeking challenging workouts that build strength and endurance for Hyrox? This post dives into today’s (July 6th) intense training day, which officially marked the beginning of my hypertrophy block with a tough, glute and ham-focused leg session. We then tested tomorrow’s CrossFit Birch Bender WOD with a brutal metcon. You’ll learn how to structure a powerful lower-body session for muscle growth and resilience, and how high-intensity metcons can prepare you for 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

    Part 1: Hypertrophy Kickoff – Glute & Ham Focused Leg Session

    This session with Jordan focused on building muscle and strength endurance in the posterior chain, a key area for power and resilience.

    • Superset:
      • Eccentric Nordic Curls: 3 sets of 6 reps
      • Deadlift: 3 sets of 10 reps @ 225lbs
    • Rest 2:00 between supersets
    • Superset:
      • Good Mornings: 3 sets of 10 reps @ 55lbs
      • Landmine Slantboard Squats: 3 sets of 10 reps @ 135lbs
    • Rest 2:00 between supersets
    • Superset (One leg at a time):
      • Single Leg Elevated Glute Bridge: 6 sets of 10 reps per leg
      • Reverse Split Squat: 6 sets of 10 reps per leg @ 135lbs
    • Rest 2:00 between supersets
    • Superset:
      • Barbell Seesaw: 4 sets of 10 reps @ 45lbs
      • Lateral Medball Throw: 4 sets of 10 reps @ 20lbs
    • Rest 2:00 between supersets

    Part 2: CrossFit WOD Test – Metcon

    A challenging metcon designed to test endurance. Tomorrow’s CrossFit Birch Bender WOD.

    • 100 x Box Step-Ups (20″ +20lb db)
    • 10 ROUNDS of:
      • 100m x Run
      • 15 x KB Swings (Amer. or Russ.) (GRN/YLW)
    • 100 x Box Step-Ups (20″ +20lb db)
    • Time: 21:23

    Movement Breakdown & Rationale

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

    • Eccentric Nordic Curls: Excellent for building eccentric hamstring strength and hypertrophy, crucial for powerful running and injury prevention in Hyrox.
    • Deadlift: A foundational movement for overall posterior chain strength (glutes, hamstrings, back), directly translating to powerful sled pulls and overall resilience.
    • Good Mornings: Targets the hamstrings, glutes, and lower back, building strength and flexibility in the posterior chain, essential for maintaining posture and power under fatigue.
    • Landmine Slantboard Squats: A quad-dominant exercise that allows for deep knee flexion while maintaining an upright torso, beneficial for wall balls and building resilient knees.
    • Single Leg Elevated Glute Bridge: Isolates the glutes and challenges hip stability unilaterally, crucial for sandbag lunges and overall running mechanics.
    • Reverse Split Squat: Builds unilateral leg strength and stability, directly applicable to sandbag lunges and improving balance and power in each stride.
    • Barbell Seesaw: A dynamic core and shoulder stability exercise, improving coordination and strength across the midline, beneficial for maintaining form under fatigue.
    • Lateral Medball Throw: Develops rotational power and core explosiveness, translating to more efficient movements and power transfer in various Hyrox stations.
    • Box Step-Ups (Weighted): A high-volume leg endurance exercise, directly applicable to the burpee broad jumps and building quad stamina for repeated efforts.
    • Run: Incorporating runs between strength efforts is key for compromised running, simulating the Hyrox race structure and building the ability to maintain pace under fatigue.
    • KB Swings (American or Russian): Builds explosive hip power and posterior chain endurance, beneficial for sled pulls and overall power output.

    My Experience & Key Takeaways for Your Training

    Today’s training with Jordan was a fantastic and tough way to kick off the hypertrophy block, offering valuable insights for your own training. The glute and ham-focused leg session was brutal but incredibly effective. The supersets, especially the Deadlifts immediately after Nordic Curls, really challenged my posterior chain and heart rate. This highlights for you the power of pairing complementary movements to maximize muscle stimulus and build strength endurance simultaneously. The Good Mornings and Landmine Slantboard Squats provided excellent targeted work, while the single-leg exercises like Glute Bridges and Reverse Split Squats exposed and strengthened unilateral weaknesses – crucial for Hyrox lunges and overall running efficiency. The Barbell Seesaw and Lateral Medball Throws were great for core and rotational power.

    The metcon we ran to test tomorrow’s CrossFit WOD was a perfect high-intensity finisher. Despite the fatigue from the strength session, pushing through the Box Step-Ups, runs, and KB Swings was a true test of grit. For your Hyrox preparation, this type of workout is invaluable: it builds mental toughness, forces you to maintain intensity under duress, and directly simulates the compromised running you’ll face on race day. It was tough but a great way to kick off this hypertrophy block, proving that even when focusing on muscle growth, you can still integrate high-intensity, race-specific conditioning. Remember, consistency and strategic programming, even if it means pushing through discomfort, are key to long-term progress for your Hyrox goals.

    Scaled Options

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

    • Strength Session:
      • Eccentric Nordic Curls: Use a glute-ham developer (GHD) if available, or perform stability ball hamstring curls.
      • Deadlift: Reduce weight, perform Romanian deadlifts with lighter weight, or use kettlebell deadlifts.
      • Good Mornings: Use a PVC pipe or empty barbell to focus on form, or perform banded good mornings.
      • Landmine Slantboard Squats: Perform goblet squats or bodyweight squats with heels elevated.
      • Single Leg Elevated Glute Bridge: Perform standard glute bridges or single-leg glute bridges on the floor.
      • Reverse Split Squat: Use bodyweight or lighter dumbbells.
      • Barbell Seesaw: Use lighter dumbbells or resistance bands for core stability work.
      • Lateral Medball Throw: Use a lighter medicine ball or perform rotational twists without a ball.
    • Metcon:
      • Box Step-Ups: Reduce reps, use a lower box, or perform without a dumbbell.
      • Run: Reduce distance per round (e.g., 50m) or substitute with machine cals (Rower/SkiErg).
      • KB Swings: Use a lighter kettlebell or perform bodyweight good mornings.
      • Reduce Rounds: Complete fewer rounds (e.g., 5-8 rounds) to manage intensity.

    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 6th)

    Part 1: Hypertrophy Kickoff – Glute & Ham Focused Leg Session
    Time: 01:41 PM
    Duration: 41:22 minutes
    Moving Duration: 22:30 minutes
    Calories Burned: 396
    Average Heart Rate: 128 bpm
    Max Heart Rate: 166 bpm
    Min Temp: 32°C
    Max Temp: 33°C

    Workout Details:
    Exercise Sets x Reps / Hold Weight
    Eccentric Nordic Curls 3 x 6 Bodyweight
    Deadlift 3 x 10 225 lbs
    Good Mornings 3 x 10 55 lbs
    Landmine Slantboard Squats 3 x 10 135 lbs
    Single Leg Elevated Glute Bridge 6 x 10/per leg Bodyweight
    Reverse Split Squat 6 x 10/per leg 135 lbs
    Barbell Seesaw 4 x 10 45 lbs
    Lateral Medball Throw 4 x 10 20 lbs

    Part 2: CrossFit WOD Test – Metcon
    Time: 02:37 PM
    Duration: 21:23 minutes
    Moving Duration: 21:23 minutes
    Calories Burned: 336
    Average Heart Rate: 169 bpm
    Max Heart Rate: 182 bpm
    Steps: 382
    Min Respiration Rate: 21.26 | Max Respiration Rate: 45.11 | Avg Respiration Rate: 35.81

    Workout Structure:
    Activity Reps / Distance Weight
    100 x Box Step-Ups 100 reps 20lb db
    100m Run 10 rounds x 100m N/A
    KB Swings (Amer. or Russ.) 10 rounds x 15 reps GRN/YLW
    100 x Box Step-Ups 100 reps 20lb db
  • 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
  • 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
  • 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!

  • Hyrox Training Roundup: My Week in Workouts (May 26 – June 1)

    Hyrox Training Roundup: My Week in Workouts (May 26 – June 1)

    This past week of training (May 26th – June 1st, 2025) was a real mix of managing accumulated fatigue, hitting some specific endurance goals, and layering different types of workouts as I continue my build towards Hyrox Toronto in October. Here’s a look back at how the week unfolded, complete with key takeaways and a reminder that consistency and smart adjustments are paramount.

    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, May 26th: The “Rest Day” 15km Run

    May 26th Workout Featured Image

    The week started with my legs feeling the volume from previous efforts, so I ironically scheduled a 15km run as a “rest day.” The real goal was to maintain a Zone 2 heart rate throughout, focusing on building that all-important aerobic base. This session was a great opportunity to reflect on the benefits of lower-intensity endurance work, the 80/20 running principle, and its impact on lactate threshold – all critical for Hyrox performance. Of course, no run is complete without a minor watch glitch story from lap 9!

    Read the full breakdown and Zone 2 insights: [May 26 – My “Rest Day” 15km Run: The Power of Zone 2 for Hyrox]

    Tuesday, May 27th: A Multi-Part Training Assault

    May 27th Workout Featured Image

    Tuesday was a big one with four distinct training pieces layered throughout the morning:

    • Workout 1 (Core Focus): Kicked off with an “Ab Killer” session – 3 rounds of 10 Toes to Bar and 30 Sit-ups, with strict 1:00 rests. Great for waking up the core.
    • Workout 2 (Bodybuilding-Style Strength): This focused on quality movement and time under tension with Pull-ups, Half Turkish Get-ups, a Seal Row ladder, KB Rows superset with Hanging Leg Raises, and Cable Pulldowns.
    • Workout 3 (Metcon – Hyrox Style): A tough 4-round WOD of 400m SkiErg and Devils Complex. I had to modify reps and weight on the Devils Complex to maintain intensity.
    • Workout 4 (Tabata Finisher – CFBB WOD): Finished with a 10-minute Tabata (40s on/10s off) of Gladiator Deadlifts and Max Cal RowErg.

    My Takeaway: A huge volume day that tested different energy systems and mental grit. The modifications during the metcon were key to getting the intended stimulus despite fatigue.

    Read the full multi-part day breakdown: [May 27 – Epic Training Day: Strength, Metcon, Tabata & Hyrox Insights]

    Wednesday, May 28th: Leg Endurance, Tabata & Trail Miles

    May 28th Workout Featured Image

    Feeling surprisingly recovered, I tackled another multi-part day. The focus was on smart training with an eye on a bigger session planned for the weekend.

    • Workout 1 (Leg Strength Endurance): This involved Squats, Slant Board Goblet Pause Squats, Slant Board KB Clean Pistol Squats (focusing on balance), and challenging high-rep DB Bulgarians. The aim was time under tension and building that Hyrox sled push resilience.
    • Workout 2 (Tabata Finisher – CFBB WOD): A quick and intense 10-minute Tabata (20s on/40s off this time) of Strict Pull-ups and Max Cals BikeERG.
    • Workout 3 (10km Trail Run): An easy-paced run through East Gwillimbury trails to build more aerobic base and for a mental reset.

    My Takeaway: A productive day of layering different stimuli without going into the red zone. The trail run was a great way to cap it off.

    Read the full post: [May 28 – Hyrox Training: Leg Endurance, Tabata & Trail Miles]

    Thursday, May 29th & Friday, May 30th: Work & Active Recovery

    May 29th and 30th Featured Image

    These were full workdays, so structured gym training took a backseat. The focus shifted to active recovery, ensuring I was ready for the weekend and not digging too deep a hole after the previous intense days.

    Saturday, May 31st: The Work/Life/Fitness Juggle (Quick Session)

    May 31st Workout Featured Image

    Being very short on time after a busy couple of workdays, I managed to squeeze in a quick but effective posterior chain and unilateral leg session. This day was more about the message: the importance of consistency over perfection when balancing training with a hectic life, and tips for easing back into the gym after a short break.

    • Workout: Landmine Single Leg RDLs, Hip Thrusts, and Front Foot Elevated Landmine Reverse Lunges.

    My Takeaway: Even short, focused workouts are valuable. The main win was getting it done and reinforcing good habits.

    Read the full post on balancing fitness and life: [May 31 – Juggling Life & Fitness: Tips for Staying on Track (Plus a Quick Workout!)]

    Sunday, June 1st: The Long & Grueling Endurance Test

    June 1st Workout Featured Image

    After a couple of lighter training days due to work, Jordan (fellow coach at CrossFit Birch Bender) and I were energized and ready for a tough one. We tackled a 1 hour and 22-minute Hyrox-style grinder designed to push our endurance well past typical race times.

    • Workout Highlights: Included blocks of DB Incline Press/SkiErg, Burpees, EZ Bar Curls/RowErg, Pull-ups, Push-ups/Runs, Box Jumps, Preacher Curls/Echo Bike, a monster 100 KB Goblet Squat set, Ring Pushups/BikeERG, and a final 1km run.

    My Takeaway: A fantastic session for building mental fortitude and race-specific endurance. Realized the bicep curls were too light, and the goblet squats were brutal! My running pace is still a key area for improvement to hit that sub-5:00/km goal for Hyrox.

    Read the full workout breakdown: [June 1 – Hyrox Endurance Test: 1h22m Grinder with Jordan]

    Overall Weekly Reflections

    This week was a great example of periodizing effort. It started with a focus on aerobic base building, peaked with some very high-volume and intensity days mid-week, included necessary lighter/shorter days due to work, and finished with a massive endurance push. Listening to my body, making modifications (like in the May 27th metcon), and understanding the “why” behind each session were key themes. The focus remains squarely on building all the capacities needed for a strong performance at 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!

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

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

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

    A Quick Note on Volume & Intensity

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

    Workout 1: “Ab Killer” – Core Focus

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

    The Workout:

    Movement Breakdown & Rationale:

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

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

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

    Scaled Options for Core Work:

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

    Workout 2: Bodybuilding-Style Endurance Session

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

    The Workout Blueprint:

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

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

    Scaled Options for Endurance Work:

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

    Workout 3: Metcon – Hyrox Style

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

    This Hyrox Workout Blueprint:

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

    Movement Breakdown & Rationale:

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

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

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

    Scaled Version for the Metcon:

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

    Workout 4: Tabata Finisher (Part of CFBB WOD)

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

    Tabata Structure:

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

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

    Scaled Options for Tabata:

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

    Overall Reflections:

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

    Training for Hyrox? Let’s Strategize!

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

    Get in Touch

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

    Workout Summaries (May 27, 2025)

    Ab Killer (Core Focus):

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

    Endurance Session (Bodybuilding Style):

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

    Metcon – Hyrox Style:

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

    Tabata Finisher (CFBB WOD – HIIT):

    • Start Time: 10:26:53
    • Duration: 10m 13s
    • Calories: 143 C
    • Avg HR: 156 bpm
    • Max HR: 174 bpm
    • Training Effect: Tempo
    • RowErg Cals in Tabata: 87 Cals (15, 17, 18, 19, 18 per round)
  • May 23 – Big Training Day: Deadlifts, WOD & Hyrox Metcon

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

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

    Part 1: High-Volume Deadlifts

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

    The Warmup:

    • Deadlift: 135 lbs x 20 reps

    The Strength Work:

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

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

    Part 2: CrossFit Birch Bender WOD

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

    1. Farmer’s Carry:

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

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

    2. Bicep Ladder (100 Reps Total):

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

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

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

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

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

    Part 3: Posterior Focused Metcon (Hyrox Workout)

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

    This Hyrox Workout Blueprint: Posterior Chain Endurance

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

    The Workout:

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

    Movement Breakdown & Rationale:

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

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

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

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

    My Experience & Key Takeaways (Posterior Metcon):

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

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

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

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

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

    Training for Hyrox or Pushing Your Limits?

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

    Get in Touch

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

    Posterior Legs Metcon Summary

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

    Detailed Metcon Log (Posterior Legs)

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

    Row Erg Pace Analysis (Metcon)

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

    Bike Erg Pace Analysis (Metcon)

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

    Ski Erg Pace Analysis (Metcon)

    Segment Distance Time Pace (/500m)
    1400m01:502:17.5
    2400m01:472:13.8
    3400m01:382:02.5