Seamus O'Hara

Tag: Pull Day

  • Hyrox Training Roundup: My Week in Workouts (June 15 – June 21)

    Hyrox Training Roundup: My Week in Workouts (June 15 – June 21)

    This past week of training (June 16th – June 22nd, 2025) was a great block that layered different types of stimulus, from active recovery and targeted strength endurance to high-intensity intervals. It was all about continuing to build a well-rounded fitness profile for the demands of Hyrox Toronto this October. Here’s a look back at how the week unfolded.

    A Quick Note on Volume & Intensity

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

    The Week’s Training Log: Day by Day

    Monday, June 16th: A Trifecta of Training

    Monday was a multi-faceted day. It started with a 63-minute aerobic base run (~11km) to build endurance. This was followed by a push-focused strength session using supersets and techniques like long-length partials to maximize muscular endurance. The day finished with a spicy, quad-searing metcon of 5×20-second max effort intervals on the BikeERG.

    My Takeaway: This day was all about layering different energy systems – aerobic base, muscular endurance, and anaerobic power – to create a very complete athlete profile.

    See the detailed data for all three sessions: [June 16 – A Trifecta of Training: Base Run, Push Endurance & Bike Intervals]

    Tuesday, June 17th: Rest & Recovery

    After a solid block of training, Tuesday was a dedicated rest and recovery day. These days are non-negotiable for allowing the body to adapt, repair, and come back stronger for the next session.

    Wednesday, June 18th: The Mega Core Session

    This was a huge day for core work, essential for Hyrox performance. I went through four challenging supersets designed to hit the core from every angle, including Toes to Bar, Planks, GHD Sit-ups, and rotational work with carries and Pirate Swings. The session was so effective I was feeling it for days! This was part of a larger day that also included a base run and an endurance ride in the sun where I was happy to push my average speed up to 29.4 kph.

    My Takeaway: A strong core is the foundation for everything. Workouts like this build the stability needed to maintain form under fatigue during a long race.

    Read the full core workout breakdown: [June 18 – Try This Mega Core Workout for a Stronger Hyrox Performance]

    Thursday, June 19th & Friday, June 20th: Building the Back & Mastering Pace

    These two days were combined into one blog post with two key themes. Thursday was a “Back and Bis” endurance workout with four high-volume supersets to build pulling strength and grip endurance. Friday was all about running strategy, where I focused on a 9km pace-based run (targeting ~5:50/km) to shift away from relying solely on heart rate. This is a critical skill for knowing exactly what your race pace feels like.

    My Takeaway: It’s important to build both the specific muscular endurance for obstacles and the specific pacing skill for running to be successful in Hyrox.

    Read about the workout and running strategy: [June 20 – Build Your Hyrox Back & Master Pace-Based Running]

    Saturday, June 21st & Sunday, June 22nd

    The weekend was spent with active recovery with the family. On to next week!

    Overall Weekly Reflections

    This was a fantastic training week that covered all the bases: strength endurance for specific muscle groups (pull and quad focus), high-intensity conditioning, aerobic base building, and targeted recovery. Shifting my running focus to be more pace-based was a key development this week, and the core work on Wednesday was a solid investment. It’s this kind of balanced, multi-faceted approach that will pay dividends come race day in Toronto.

    Ready for Your Best Hyrox Yet?

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

    Get in Touch

    How was your training week? What were your biggest wins or challenges? Share in the comments below!

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

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

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

    A Quick Note on Volume & Intensity

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

    Workout 1: Warmup – 10km BikeERG

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

    Workout 2: Pull-Focused Strength Session

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

    The Workout Blueprint:

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

    Workout 3: Metcon – Lactate Threshold Run Intervals

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

    The Workout Blueprint:

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

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

    Overall Reflections:

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

    Building a Complete Hyrox Athlete

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

    Get in Touch

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

    Workout Summaries (June 12, 2025)

    Warmup (BikeERG):

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

    Strength Session (Pull Focus):

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

    Detailed Strength Log

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

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

    Metcon (Lactate Threshold Run):

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

    Lactate Threshold Run Intervals (Work Segments)

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

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

  • May 21 – Building a Powerful Back for Hyrox: A Pull Day Workout Guide

    May 21 – Building a Powerful Back for Hyrox: A Pull Day Workout Guide

    Early Afternoon Miles & Gearing Up For Tonight

    Headed out this afternoon for what I hoped would be a helpful recovery run. My quads are still super sore from Monday’s Quad workout, so the main idea was to keep it relatively short, aim for around a 5:30 min/km pace, and just get everything moving again before a bigger Hyrox workout I have planned for this evening.

    For those who like a bit more detail, here’s a lap-by-lap look at the numbers from the run:

    Lap Distance (km) Lap Time Pace (min/km) Avg HR (bpm) Avg Power (W) Avg Cadence (spm)
    1 1.00 5:30.5 5:30 125 366 164
    2 1.00 5:28.1 5:28 135 371 165
    3 1.00 5:34.2 5:34 151 337 164
    4 1.00 5:32.6 5:33 157 337 164
    5 1.00 5:25.3 5:25 157 345 165
    6 0.83 4:11.0 5:02 161 399 168

    So, all told, that came out to 5.83 km in 31 minutes and 42 seconds, for an overall average pace of 5:26 min/km.

    I was actually pretty happy to see the pace come in a little quicker than targeted, and the legs felt surprisingly decent by the end. Hopefully, that’s done the job of flushing things out a bit!
    Now, on to focusing on tonight’s session…

    Building a Powerful Back for Hyrox: A Pull Day Workout Guide

    This evening, Wednesday, May 21st, I hit a Hyrox workout specifically designed to build a powerful back, solid grip, and the kind of pulling endurance that’s essential for the Hyrox in Toronto this October.

    I had my friend and fellow coach, Jordan from Crossfit Birch Bender, alongside me for this one, which always helps to push the intensity! We finished this “For Time” session in 37 minutes and 14 seconds. Unfortunately, my watch decided to take the night off from tracking heart rate, but the effort was definitely logged in sweat!

    Let’s dive into the structure and rationale behind this pull-focused session.

    This Hyrox Workout Blueprint: Back, Grip & Pulling Power

    This workout targeted the back and pulling muscles from various angles, combining strength movements with different cardiovascular demands to enhance work capacity.

    The Workout:

    • 1. 3 Rounds:
      • 6 Pull Ups
      • 1000m BikeERG
    • 2. 3 Rounds:
      • 10 Barbell Bent Over Row @ 185lbs
      • 400m Row Erg
    • 3. 3 Rounds:
      • 10 Kipping Levers
      • 600m Echo Bike
    • 4. 3 Rounds:
      • 10 Ring Front Levers
      • 600m Ski ERG

    Movement Breakdown & Rationale:

    Here’s why these movements were selected for a comprehensive pull-focused Hyrox workout:

    Pull Ups & 1000m BikeERG: Pull-ups are a fundamental bodyweight exercise for developing lats, biceps, and overall upper body vertical pulling strength. Pairing them with a 1000m BikeERG immediately challenges your cardiovascular system while your upper body is pre-fatigued.
    Why I chose them: To build foundational pulling strength and test endurance by transitioning quickly to a sustained cardio effort.

    Barbell Bent Over Row @ 185lbs & 400m Row Erg: The bent-over row is a powerhouse for building a thick, strong back (lats, rhomboids, traps) and posterior chain. Using 185lbs ensures a significant strength stimulus. The Row Erg complements this perfectly, being a full-body movement with a strong pulling component.
    Why I chose them: To develop horizontal pulling strength with a heavy load, followed by a cardio effort that reinforces pulling mechanics and builds endurance.

    Kipping Levers & 600m Echo Bike: Kipping Levers are a dynamic gymnastic movement that builds significant core strength, lat engagement, and body control. The Echo Bike provides a very high-intensity, short-burst cardio challenge.
    Why I chose them: To incorporate a more skill-based, dynamic pulling movement that heavily taxes the core, paired with a maximal effort on the notoriously challenging Echo Bike.

    Ring Front Levers & 600m Ski ERG: Ring Front Levers (or progressions towards them) are an advanced calisthenics exercise demanding incredible core, lat, and overall pulling strength and stability. The Ski ERG offers a full-body metabolic finisher that requires a strong pull and core engagement.
    Why I chose them: To target peak isometric and dynamic pulling strength with the levers, followed by a full-body cardiovascular onslaught on the Ski ERG to finish strong.

    My Experience & Key Takeaways:

    Yesterday evening’s session with Jordan was a good one. Having a training partner always adds an extra layer of motivation and pushes the pace. The initial Pull Up and BikeERG sets felt good, establishing a rhythm. The Barbell Bent Over Rows at 185lbs were challenging but felt strong, and the Row Erg intervals kept the intensity high.

    The Kipping Levers and Ring Front Levers were definitely the most technical parts of the workout, demanding a lot of core control and grip strength, especially when moving to the Echo Bike and Ski ERG afterwards. The watch glitching out on HR was a bit of a bummer, but you learn to train by feel, and this was definitely a high-effort session throughout.

    Why This Type of Hyrox Workout Is Effective:

    This pull-focused Hyrox workout is beneficial because it:

    • Develops Comprehensive Pulling Strength: Addresses vertical and horizontal pulling, as well as dynamic and more static gymnastic pulling strength.
    • Builds Grip Endurance: Essential for many Hyrox obstacles like farmer’s carries and sled pulls.
    • Enhances Core Stability: Crucial for transferring power and maintaining form.
    • Improves Cardiovascular Capacity: The varied erg pieces ensure your “engine” is constantly challenged.
    • Simulates Race Conditions: Alternating between strength and cardio mimics the Hyrox race flow.

    If you’re looking to build a stronger back and improve your pulling capabilities for Hyrox or general fitness, consider these types of exercise combinations. Always prioritize form, especially with heavier loads and more technical movements.

    Ready to Master Your Pull Game for Hyrox?

    As a certified Hyrox Performance Coach, I’m dedicated to helping athletes of all levels prepare for the unique demands of Hyrox. If you’re setting your sights on the October Hyrox in Toronto, or any Hyrox event, and want expert guidance to structure your training, improve your performance, or conquer the course, I’d love to connect. Let’s work together to get you to that finish line feeling powerful and prepared!

    Get in Touch

    What are your favorite exercises for a killer pull day Hyrox workout? Let me know in the comments!

    Workout Summary

    • Workout Name: HYROX PULL POWER
    • TOTAL TIME: 37:14
    • CALORIES: Not Tracked
    • AVG HR: Not Tracked (watch glitch)
    • Date: Wed, May 21, 2025 at 06:42 PM
    • Synced: Synced from Watch
    • Focus: Pull Strength & Endurance
    • Type: FOR TIME – 37:14

    Detailed Workout Log

    # Exercise Time
    16 Pull Ups00:21
    21000m BikeERG01:57
    36 Pull Ups00:40
    41000m BikeERG02:03
    56 Pull Ups00:33
    61000m BikeERG01:55
    710 Barbell Bent Over Row @ 185lbs00:50
    8400m Row Erg01:26
    910 Barbell Bent Over Row @ 185lbs01:19
    10400m Row Erg01:26
    1110 Barbell Bent Over Row @ 185lbs01:17
    12400m Row Erg01:28
    1310 Kipping Levers02:07
    14600m Echo Bike00:56
    1510 Kipping Levers00:57
    16600m Echo Bike00:57
    1710 Kipping Levers01:05
    18600m Echo Bike00:55
    1910 Ring Front Levers02:24
    20600m Ski ERG03:04
    2110 Ring Front Levers02:20
    22600m Ski ERG02:41
    2310 Ring Front Levers01:44
    24600m Ski ERG02:41