We all know the feeling – life gets incredibly busy, work demands pile up, and suddenly finding time for a dedicated, long workout session feels almost impossible. That was exactly my situation this past Saturday, May 31st, 2025. After being booked solid with work on Thursday and Friday, I was very short on time but knew I needed to get some movement in.
This experience is a perfect reminder of a crucial aspect of long-term fitness: the exercise/work/life balance. It’s something I want to talk about today, alongside a quick workout I managed to squeeze in.
A Quick Note on Volume & Intensity
Before we dive into the details, I want to share a quick thought: The volume and intensity described in some of my training logs are specific to my current training cycle, experience, and personal goals. This isn’t a blanket recommendation for everyone to follow verbatim. Always listen to your body, prioritize good form, ensure adequate recovery, and scale workouts appropriately to your current fitness level and goals. Consistent, smart training will always yield the best long-term results. Where applicable, I’ll offer some scaled options for the workouts I share.
The Reality of Exercise/Work/Life Balance
Let’s be honest, not everyone can dedicate multiple hours every single day to exercise. Life happens – work commitments, family responsibilities, unexpected events. It’s easy to feel discouraged when you can’t stick to an “ideal” training schedule or when you see others seemingly living in the gym.
The most important thing is not to strive for an unattainable perfection, but to aim for **consistency with what you *can* do.** If you only have 30 minutes, make those 30 minutes count. If you miss a day, or even two, don’t let it derail your entire week or make you feel like a failure. The key is to do the best you can, as consistently as you can over the long haul. Every little bit adds up and contributes to your overall health and Hyrox preparation.
Getting Back on Track After a Short Break
Sometimes, despite our best intentions, we might miss a few days of training. Getting back into the gym after even a short break can be mentally and physically tough, especially for those just starting out on their fitness journey. That first session back can feel daunting.
My recommendation here is to **make the barrier to entry small.** Don’t try to jump back in where you left off with a high-intensity, high-volume workout. Instead, plan a very light and easy day for your first session back. The goal is simply to get moving again, to rebuild the habit, and to remind yourself how good it feels. This makes the task less daunting and helps you build momentum to gradually get back up to your normal training load.
My Quick Session (May 31st)
Given I was super short on time, I opted for a focused, quick session hitting some key posterior chain and unilateral leg movements.
The Workout Blueprint:
- Landmine Single Leg RDL:
- 70 lbs x 20 reps per leg
- 80 lbs x 20 reps per leg
- 90 lbs x 20 reps per leg
- Hip Thrust:
- 90 lbs x 20 reps
- 90 lbs x 20 reps
- 90 lbs x 20 reps
- Front Foot Elevated Landmine Reverse Lunge:
- 90 lbs x 20 reps (left leg)
- 90 lbs x 20 reps (right leg)
- 90 lbs x 20 reps (left leg)
- 90 lbs x 20 reps (right leg)
- 90 lbs x 20 reps (left leg)
- 90 lbs x 20 reps (right leg)
Movement Breakdown & Rationale:
Landmine Single Leg RDL: An excellent exercise for targeting the hamstrings and glutes unilaterally, while also challenging balance and core stability. The landmine setup can make it a bit more accessible than a dumbbell or barbell single leg RDL for some.
Why I chose it: To get a strong posterior chain stimulus and work on single-leg stability efficiently.
Hip Thrust: A primary movement for glute development and strength.
Why I chose it: To directly target the glutes with a good volume of reps for muscular endurance.
Front Foot Elevated Landmine Reverse Lunge: This variation increases the range of motion and can place more emphasis on the glute of the front leg, as well as the quad. The landmine provides a unique loading pattern.
Why I chose it: To hit the legs unilaterally with a deep range of motion, promoting strength and stability.
My Experience: This was all about getting in, working hard with quality movements, and getting out. Even a short, focused session like this is far better than doing nothing, especially when time is tight.
Scaled Options:
- Landmine Single Leg RDL: Bodyweight single leg RDL, or use lighter weight/dumbbells. Focus on balance and hinge mechanics.
- Hip Thrust: Bodyweight glute bridges, or use lighter weight.
- Front Foot Elevated Landmine Reverse Lunge: Regular reverse lunges (landmine or dumbbell), bodyweight reverse lunges, or split squats. Reduce reps or weight.
Final Thoughts: Consistency Over Perfection
Remember, the journey to fitness, whether for general health or a specific event like Hyrox, is a marathon, not a sprint. Some days you’ll have more time and energy than others. The key is to show up when you can, do what you can, and not let the perfect be the enemy of the good. Every workout, no matter how short, is a step forward.
Fitting Hyrox Training Into Your Life
Struggling to balance work, life, and your Hyrox ambitions? As a certified Hyrox Performance Coach, I can help you create efficient and effective training plans that fit your schedule and get you ready for the October Hyrox in Toronto. Let’s make it work!
Get in TouchHow do you manage to fit in training when life gets hectic? What are your go-to quick workouts? Share your tips in the comments!
Workout Summary (May 31, 2025)
- Workout Name: QUICK STRENGTH SESSION
- Date: Sat, May 31, 2025
- Focus: Posterior Chain & Unilateral Leg Strength
- Notes: Short on time; focused on quality movements.
- Exercises Performed:
- Landmine Single Leg RDL: 3 sets of 20 reps/leg (70lbs, 80lbs, 90lbs)
- Hip Thrust: 3 sets of 20 reps @ 90 lbs
- Front Foot Elevated Landmine Reverse Lunge: 3 sets of 20 reps/leg @ 90 lbs
- Note: Detailed timing, HR, Calories not logged for this quick session.
