Today, Friday, June 13th, 2025, was all about teamwork, grit, and hitting a big personal record. I was feeling quite sore after yesterday’s lactate threshold run intervals, so the day started with a deliberate, focused warmup before teaming up with my fellow coach Jordan for a huge partner workout we had planned. The day ended on a high note with an unexpected PR that I’m incredibly stoked about!
A Quick Note on Volume & Intensity
As always, the training I describe is tailored to my current goals and experience. It’s shared to provide insight and ideas, not as a direct prescription for everyone. Please listen to your body, scale appropriately, and prioritize good form and recovery. Consistent, smart training is the key to long-term success!
Workout 1: The Warmup – Priming the Engine
Given the soreness from yesterday, getting properly warm was non-negotiable. I hit a quick 10-minute session on the BikeERG with a specific goal: maintain an average power output above 200 watts. This helps elevate the heart rate, get blood flowing to the muscles, and prepare the body for the intense work to come, all while being low-impact.
My Experience: Goal achieved! I held an average of 205 watts for the duration, which felt great. It was the perfect way to shake off the soreness and get mentally dialed in for the main event.
Workout 2: The “100 Rep Partner Challenge”
This was the centerpiece of the day’s training – a massive chipper-style workout that Jordan and I tackled together. In partner workouts like this, you split the work as needed to keep moving as efficiently as possible. It’s a fantastic way to push yourself harder than you might alone.
The Workout Blueprint (For Time):
- 1000m Row Erg
- 100 Wall Balls (20 lbs)
- 100 cals Echo Bike
- 100 Box Jumps (24″)
- 100 Burpee Pull-ups
- 1000m Row Erg
Movement Breakdown & Rationale for Hyrox Prep:
This workout is a phenomenal test of work capacity, directly applicable to Hyrox.
1km Row Erg: A staple for building the aerobic engine and full-body endurance required for the start and end of any Hyrox race.
100 Wall Balls: This is a full Hyrox station. Completing 100 reps, even split with a partner, builds the muscular endurance in the legs and shoulders needed to get through this station efficiently under fatigue.
100 cals Echo Bike: While not a Hyrox machine, the Echo Bike is arguably one of the toughest conditioning tools out there. Building capacity on this machine makes every other erg feel more manageable.
100 Box Jumps: Develops explosive leg power, which translates to better running economy and more efficient movement through stations like the Burpee Broad Jumps.
100 Burpee Pull-ups: An incredibly demanding combination of a full-body metabolic movement (the burpee) and an upper body pulling strength test (the pull-up). This builds a massive engine and serious grit.
My Experience: Jordan and I pushed hard and finished in 27 minutes and 9 seconds. Splitting the work as needed allowed us to keep the intensity high. The Burpee Pull-ups were, as expected, the toughest part and took the longest chunk of time (8:28). I was particularly stoked about the final 1km row, which we completed in just 3:27 – a great sign that we were able to dig deep and find another gear at the very end of a punishing workout.
Workout 3: The Sled Pull PR! (A Part of the Crossfit Birch Bender WOD)
A little while after the partner challenge, feeling good, I decided to test a heavy sled pull.
The Lift:
- 100-foot Sled Pull @ 610 lbs
My Experience: This was a GRIND. My shoes were slipping pretty badly on the surface, which made getting traction difficult, but I managed to pull it the full 100 feet. It felt incredibly good to hit such a massive PR! It’s a huge confidence booster for my overall strength and for Hyrox stations like the sled pull and push.
Overall Reflections:
Today was a fantastic reminder of the power of training with a partner to push your limits, and the importance of listening to your body (with a good warmup) while also taking opportunities to test your strength when you’re feeling good. After all that volume and a heavy PR, a rest day from resistance training is definitely in order tomorrow. Plan is to hit a nice active recovery run to flush things out and let the body rebuild.
Partner Workouts & Pushing Limits for Hyrox
Training with a partner can be a game-changer for pushing past your perceived limits, a key skill for race day. As a certified Hyrox Performance Coach, I can help you build the strength and work capacity needed for the October Hyrox in Toronto. Let’s find your next gear!
Get in Touch
Do you prefer training solo or with a partner? What’s the craziest partner workout you’ve ever done? Share in the comments!
Workout Summaries (June 13, 2025)
Warmup (BikeERG):
- Activity Name: Indoor Cycling
- Duration: 10m 1s (Moving Time)
- Distance: 5.0 km
- Calories: 139 C
- Avg HR: 129 bpm
- Max HR: 146 bpm
- Avg Power: 205 W
100 Rep Partner Challenge:
- Activity Name: ROXFIT(15)
- TOTAL TIME: 27:09
- Calories: 421 C
- Avg HR: 162 bpm
- Max HR: 181 bpm
- Training Effect: Tempo (Aerobic: 3.3)
Detailed Log (Partner Challenge)
| # |
TYPE |
TIME |
HR |
| 1 | 1km Row Erg | 03:41 | 138 |
| 2 | 100 Wall Balls | 03:08 | 156 |
| 3 | 100 cals Echo Bike | 04:37 | 164 |
| 4 | 100 Box Jump | 03:48 | 163 |
| 5 | 100 Burpee Pull Up | 08:28 | 169 |
| 6 | 1km Row Erg | 03:27 | 173 |
Sled Pull PR:
- Lift: 100-foot Sled Pull
- Weight: 610 lbs
- Note: Unlogged by watch, performed after the partner challenge.
