Seamus O'Hara

Tag: Pull Ups

  • June 1 – Hyrox Endurance Test: 1h22m Grinder

    June 1 – Hyrox Endurance Test: 1h22m Grinder

    After a couple of full workdays on Thursday and Friday that kept me out of the gym, and only a short session on Saturday, I was feeling energized and eager to hit a really hard, long workout today, Sunday, June 1st, 2025. My fellow coach at Crossfit Birch Bender, Jordan, was on the same page, so we intentionally set out for a grueling session, aiming to push our endurance boundaries and work for as long, or even longer, than a full Hyrox race. This type of extended workout is incredibly valuable for Hyrox preparation. When you get comfortable operating at this duration and intensity, a Hyrox race itself starts to feel like just another challenging, but manageable, day at the office. It builds immense mental fortitude and physical resilience.

    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 extended 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.

    This Hyrox Workout Blueprint: Extended Endurance & Full Body Burn

    The workout was structured with multiple couplets and blocks, hitting various muscle groups and energy systems, with a significant emphasis on maintaining effort over a long period – a true test of will and conditioning for Hyrox.

    The Workout:

    • Block 1 (3 Rounds):
      • 20 DB Incline Press
      • 500m Ski Erg
    • Followed by: 20 Burpees
    • Block 2 (3 Rounds):
      • 20 EZ Bar Curls @ 35lbs
      • 600m Row Erg
    • Followed by: 20 Pull Ups
    • Block 3 (3 Rounds):
      • 20 Push Ups
      • 500m Run
    • Followed by: 40 Box Jumps @24”
    • Block 4 (3 Rounds):
      • 20 EZ Bar Preacher Curls @ 35lbs
      • 1km Echo Bike
    • Followed by: 100 KB Goblet Squats
    • Block 5 (3 Rounds):
      • 20 Ring Pushups
      • 1000m BikeERG
    • Followed by: 1km Run

    Movement Breakdown & Rationale:

    Let’s explore some of these pairings for Hyrox-style endurance:

    DB Incline Press & Ski Erg: This combines an upper chest and shoulder strength-endurance movement with a full-body, high-output cardio machine that heavily taxes the upper body and core. Great for building resilience for pushing movements after a lung burner, simulating the compromised strength work after a tough cardio effort common in Hyrox.

    Burpees: The classic full-body test of fitness and mental grit, used here to spike the heart rate and test work capacity between blocks.

    EZ Bar Curls / Preacher Curls & Ergs (Row Erg / Echo Bike): While direct arm work isn’t a primary Hyrox station, maintaining grip and arm strength/endurance is vital for obstacles like the Farmer’s Carry, Sled Pull, and Wall Balls. Pairing these with ergs keeps the overall intensity up and builds accessory muscle endurance while maintaining cardiovascular output.

    Pull Ups & Push Ups with Running: Fundamental bodyweight movements testing upper body pulling and pushing strength endurance, broken up by running to mimic Hyrox race flow and build capacity in core bodyweight movements under running fatigue.

    Box Jumps: A key plyometric exercise for developing explosive power in the legs and hips, crucial for improving running economy and dynamic movements in Hyrox like burpee broad jumps or clearing obstacles.

    100 KB Goblet Squats: A high-volume leg and core crusher, demanding mental toughness and muscular endurance. This really tests lower body endurance and mental fortitude deep into the workout, similar to facing a tough station like Wall Balls or Lunges when already very fatigued in Hyrox.

    Ring Pushups & BikeERG: Ring Pushups are a challenging variation that demands greater stability and control from the shoulders, chest, and core due to the instability of the rings. Paired with sustained BikeERG efforts, this creates a high-intensity finisher to build chest, shoulder, and core stability under fatigue and push the conditioning envelope.

    My Experience & Key Takeaways:

    This was a long one – 1 hour, 22 minutes, and 27 seconds to be exact – and the goal was to really push that endurance barrier with Jordan. We kept a steady pace throughout. Overall, the workout felt pretty well put together, though my personal takeaway is that we definitely went too light on all the bicep curls (both EZ bar @35lbs and preacher curls @35lbs). For the next similar session, those weights need to go up to get the desired stimulus.

    The 100 KB Goblet Squats were particularly tough, as expected. That’s a lot of reps to grind through when you’re already deep into a workout. It really tests your mental game as much as your legs and core. The 40 Box Jumps also added a good spike in intensity and leg fatigue before moving into the next block.

    My running pace continues to be a key focus area for Hyrox. Today’s session included several 500m run segments and a final 1km run. While one 500m piece hit a 4:56/km pace, the others were closer to 5:20/km, and the final 1km was at 5:35/km. My overall goal is to consistently and relatively easily run sub-5:00/km pace to be more competitive in Hyrox. So, there’s work to be done there for sustained speed over distance, especially when embedded within these demanding Hyrox simulation workouts.

    Scaled Version for This Endurance Workout:

    This is a high-volume, long-duration workout. Here’s a way to scale it while keeping the spirit:

    • Reduce Rounds: Instead of 3 rounds for each block, consider 1-2 rounds.
    • Reduce Reps/Distance:
      • DB Incline Press: 10-15 reps
      • Ski/Row Erg/BikeERG: 250-300m for Ski/Row, 500-750m for BikeERG/Echo Bike
      • Burpees: 10-15 reps
      • Curls: 10-15 reps (with appropriate weight)
      • Pull Ups: Assisted, or 5-10 reps (or Ring Rows)
      • Push Ups: 10-15 reps (from knees if needed)
      • Runs: 200-400m
      • Box Jumps: 15-25 reps (to an appropriate height)
      • KB Goblet Squats: 30-50 reps
      • Ring Pushups: Regular Push-ups (floor or incline), or Knee Push-ups, 10-15 reps
    • Reduce Overall Blocks: Pick 2-3 of the main blocks to focus on.
    • Lighter Weights: Use appropriate weights for all loaded movements.

    The key is to maintain a challenging but sustainable effort for a longer duration than you might typically train, to build that specific Hyrox endurance.

    Building That Hyrox Engine!

    Long sessions like these are tough but incredibly effective for preparing for the demands of a full Hyrox race. As a certified Hyrox Performance Coach, I can help you structure your training to build the endurance and strength you need for the October Hyrox in Toronto. Let’s get you race-ready!

    Get in Touch

    What are your go-to long and grueling workouts for building Hyrox-style endurance? Share your favorites in the comments!

    Workout Summary (June 1, 2025)

    • Workout Name: HYROX ENDURANCE GRINDER
    • TOTAL TIME: 1:22:27
    • CALORIES: 1093 C
    • AVG HR: 158 bpm
    • Date: Sun, Jun 1, 2025 at 01:27 p.m.
    • Focus: Full Body Endurance, Hyrox Simulation

    Detailed Workout Log

    # Exercise Time Pace Ski/Row (/500m) Pace Run (/1000m) Watts (Row/Bike Avg) HR
    120 DB Incline Press01:11121
    2500m Ski Erg01:581:58.0152
    320 DB Incline Press00:44156
    4500m Ski Erg02:072:07.0160
    520 DB Incline Press01:21162
    6500m Ski Erg02:052:05.0161
    720 Burpee01:59167
    820 Ez Bar Curls @35lbs01:00160
    9600m Row Erg02:111:49.2265154
    1020 Ez Bar Curls @35lbs01:18160
    11600m Row Erg02:131:50.8253161
    1220 Ez Bar Curls @35lbs01:46164
    13600m Row Erg02:131:50.8254162
    1420 Pull Up03:01167
    1520 Push Ups00:39159
    16500m Run02:4005:20170
    1720 Push Ups01:33159
    18500m Run02:4005:20166
    1920 Push Ups01:36159
    20500m Run02:2804:56167
    2140 Box Jumps @24”03:47170
    2220 Ez Bar Preacher Curl @35lbs01:26162
    231km Echo Bike01:39165
    2420 Ez Bar Preacher Curl @35lbs02:27158
    251km Echo Bike01:41159
    2620 Ez Bar Preacher Curl @35lbs01:51157
    271km Echo Bike01:41157
    28100 KB Goblet Squat10:11146
    2920 Ring Pushups03:13149
    301000m BikeERG02:02204149
    3120 Ring Pushups03:09150
    321000m BikeERG01:50232150
    3320 Ring Pushups02:57152
    341000m BikeERG01:58221159
    351km Run05:3505:35163
  • May 28 – Hyrox Training: Legs, Tabata & 10k Trail Run

    May 28 – Hyrox Training: Legs, Tabata & 10k Trail Run

    Wednesday, May 28th, 2025, was another session focused on building specific capacities with Hyrox in mind. The day was split into three main parts: a strength session focused on legs with some interesting squat variations and unilateral work, a classic Tabata metcon from the CrossFit Birch Bender WOD, and a 10km trail run to round things out.

    My legs actually weren’t complaining too much today; I felt nicely recovered from last week’s hard training and was ready to hit the gym. That said, I decided to keep the overall intensity a bit reduced again, with the plan to hit a big session on Sunday after a few days of work coming up. So, while I felt good, it was still a day for smart training rather than an all-out assault.

    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 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: Leg Strength Focus – Endurance & Time Under Tension

    This part of the session was designed to build leg endurance through lots of time under tension, working through a variety of squat patterns and unilateral movements. Building this kind of muscular endurance is crucial when dealing with challenges like the sled push in Hyrox, which keeps your quads under tension for a significant duration.

    The Workout Blueprint:

    • Squat:
      • 135 lbs x 20 reps
      • 135 lbs x 20 reps
      • 135 lbs x 20 reps
    • Slant Board Goblet Pause Squat:
      • 35 lbs x 20 reps
      • 52 lbs x 20 reps
      • 52 lbs x 20 reps
    • Slant Board KB Clean Pistol Squat (alternating legs):
      • 26 lbs x 10 reps (per leg)
      • 17 lbs x 10 reps (per leg)
      • 17 lbs x 10 reps (per leg)
    • DB Bulgarians:
      • 30 lbs dumbbells x 20 reps (right leg)
      • Rest 1:00
      • 30 lbs dumbbells x 20 reps (left leg)
      • Rest 1:00
      • 30 lbs dumbbells x 20 reps (right leg)
      • Rest 1:00
      • 30 lbs dumbbells x 20 reps (left leg)
      • Rest 1:00
      • 30 lbs dumbbells x 20 reps (right leg)
      • Rest 1:00
      • 30 lbs dumbbells x 20 reps (left leg)
      • Rest 1:00

    Movement Breakdown & Rationale:

    Squats: The foundation for lower body strength, targeting quads, glutes, and hamstrings. High reps at a moderate weight build muscular endurance, critical for sustained efforts like the Hyrox sled push.
    Why I chose them: To build a solid base of leg strength and work capacity with a significant volume of repetitions, focusing on time under tension.

    Slant Board Goblet Pause Squat: Using a slant board can reduce the demand on ankle dorsiflexion in the lower ranges of the squat, allowing for a deeper position and often more quad emphasis. It can also be a bit gentler on the knees for some individuals. The goblet hold engages the core, and the pause at the bottom eliminates momentum and builds strength out of the hole.
    Why I chose them: To target the quads more specifically, work on depth, and build isometric strength in the bottom position.

    Slant Board KB Clean Pistol Squat: This is a challenging unilateral movement. The slant board can make it easier to get out of the hole in a pistol squat and can be gentler on the knees. It’s not a replacement for a full pistol squat but serves as a good progression when working towards weighted pistols or aiming for higher reps with load. The kettlebell clean aspect adds a coordination and balance component, rather than focusing on explosive power with the lighter weights used.
    Why I chose them: I opted for the slant board for this movement because I wanted to hit a higher rep range than normal while still working loaded pistols, focusing on balance and single-leg stability.

    DB Bulgarians (Split Squats): An excellent unilateral exercise for targeting quads, glutes, and hamstrings independently, while also improving balance and hip stability. Doing 20 reps in a row, one leg at a time, with a total load of 60lbs (30lbs per hand) is very challenging. The 1:00 rest also kept recovery relatively low, which increased the intensity.
    Why I chose them: These were the hardest part of this strength workout but are one of my favorite exercises for building robust single-leg strength and endurance.

    Scaled Options for Leg Strength:

    • Squats: Bodyweight squats, goblet squats with lighter weight, reduce reps/sets.
    • Slant Board Goblet Pause Squat: Regular goblet pause squats, or slant board squats without the pause/lighter weight.
    • Slant Board KB Clean Pistol Squat: Scale to assisted pistol squats (e.g., holding onto a rig, using bands), pistol squats to a box (limited range of motion), or DB Bulgarians can also serve as a progression towards pistols.
    • DB Bulgarians: Bodyweight Bulgarian split squats, or use lighter dumbbells/reduce reps.

    Workout 2: Metcon – Tabata Finisher (CrossFit Birch Bender WOD)

    To cap off the strength work, I jumped into a quick but intense Tabata interval session, which was part of the CrossFit Birch Bender WOD for the day. Interestingly, this was the inverse of the Tabata structure from a workout earlier in the week (20s work / 40s rest vs. 40s work / 20s rest).

    Tabata Structure:

    • 10 Minutes Total (5 Rounds):

    Movement Rationale & My Experience:

    Max Reps Strict Pull-ups (Tabata): A classic test of upper body pulling strength and endurance. The strict nature emphasizes true strength over kipping momentum.
    My experience with this movement: Performing these in short, intense 20-second bursts with limited recovery is a great way to build pulling capacity and grip endurance. My reps per round were: 11, 10, 10, 8, 10.

    Max Cals BikeERG (Tabata): A full-out sprint for calories on the BikeERG.
    My experience with this movement: This is all about pushing for maximal cardiovascular output and anaerobic power in short windows. My calories per round were: 14, 14, 12, 12, 13.

    This Tabata was a tough 10 minutes! The longer 40-second rest period (compared to a traditional 20s on / 10s off Tabata) allowed for a slightly better recovery between efforts, but the max effort nature of each 20-second window still made it very challenging.

    Scaled Options for Tabata:

    • Strict Pull-ups: Banded Pull-ups, Jumping Pull-ups, Ring Rows, or Bodyweight Rows. Aim for max quality reps in the 20 seconds.
    • BikeERG Cals: Use any cardio machine (Rower, SkiErg, Air Bike) and aim for max effort. Alternatively, perform a bodyweight cardio movement like burpees, high knees, or jumping jacks for the 20-second intervals.

    Workout 3: 10km Trail Run

    Later in the day, I headed out for a 10km trail run. The intention here was an easy pace, a “short run” for me, but it’s important to remember that “easy” and “short” are relative to an individual’s current fitness and training volume. A 10km run is a significant effort, and just because it might feel manageable for one person doesn’t mean everyone should go out and tackle that distance without appropriate preparation.

    Trail Run Key Metrics & Splits (May 28, 2025)

    Metric Value
    Activity NameBendor And Graves Trail Running
    Total Distance10.38 km
    Total Duration1:10:41 (hh:mm:ss)
    Average Pace~6:49 min/km
    Average HR153 bpm
    Max HR165 bpm
    Calories878 C
    Average Power302 W
    VO2 Max51
    Training EffectAerobic Base (Aerobic: 3.3)
    Elevation Gain203.8 m
    Fastest 1km Split6:19
    Fastest 5km Split33:41
    Fastest 10km Split1:08:09

    My Experience (Trail Run):

    This was a really enjoyable run through Bendor And Graves. I focused on maintaining a comfortable, conversational pace, enjoying the scenery and just getting time on my feet. It served as a good mental reset and a way to build my aerobic base further without overly taxing the system after the morning’s sessions. The watch glitch from earlier in the week (lap 9 of my previous run) thankfully didn’t repeat itself today!

    Overall Reflections:

    Today I was feeling great, nicely recovered from last week’s hard training and ready to hit the gym. I decided to keep the overall intensity a bit more controlled, with the plan to hit a big session on Sunday after a few days of work coming up. This multi-part day, with its focus on leg endurance, a sharp Tabata, and a steady trail run, felt like a productive way to maintain momentum while still managing overall load. It’s all about making smart choices based on how you feel each day, while still chipping away at those larger Hyrox goals.

    Adapting Your Training for Hyrox Success

    Every training day offers an opportunity to learn and progress, even when you’re managing fatigue or focusing on specific aspects of recovery and endurance. As a certified Hyrox Performance Coach, I can help you design workouts that fit your life, your recovery needs, and your ambitions for the October Hyrox in Toronto. Let’s build a smart and effective plan together!

    Get in Touch

    How do you approach training when your body is feeling good but you’re planning for a bigger upcoming session? Share your strategies in the comments!

    Workout Summaries (May 28, 2025)

    Strength Session (Leg Focus):

    • Focus: Lower Body Strength & Unilateral Stability for Endurance
    • Notes: Emphasis on volume, time under tension, and movement quality. Watch issue at start of this block meant precise timing per exercise not logged.
    • Exercises Performed:
      • Squat: 3 sets of 20 reps @ 135 lbs
      • Slant Board Goblet Pause Squat: 1 set x 20 @ 35 lbs; 2 sets x 20 @ 52 lbs
      • Slant Board KB Clean Pistol Squat (alternating): 1 set x 10/leg @ 26 lbs; 2 sets x 10/leg @ 17 lbs
      • DB Bulgarians: 3 sets x 20/leg @ 30 lbs dumbbells (1:00 rest between legs & sets)

    Metcon (Tabata Finisher – CFBB WOD):

    • TOTAL TIME: 10:00
    • Structure: 5 Rounds of (20s Max Reps Strict Pull-ups, 40s Rest + 20s Max Cals BikeERG, 40s Rest)
    • Pull-up Reps per Round: 11, 10, 10, 8, 10
    • BikeERG Cals per Round: 14, 14, 12, 12, 13
    • Focus: High-Intensity Interval Training, Upper Body Pulling Strength, Anaerobic Capacity

    Trail Run (10km):

    • Activity Name: East Gwillimbury Trail Running
    • TOTAL TIME: 1:10:41 (hh:mm:ss from Garmin data)
    • MOVING TIME: 1:10:08 (hh:mm:ss from Garmin data)
    • DISTANCE: 10.38 km (from Garmin data)
    • AVG PACE: Approx. 6:49 min/km (Calculated: Duration/Distance)
    • AVG HR: 153 bpm (from Garmin data)
    • MAX HR: 165 bpm (from Garmin data)
    • CALORIES: 878 C (from Garmin data)
    • AVG POWER: 302 W (from Garmin data)
    • VO2 MAX: 51 (from Garmin data)
    • TRAINING EFFECT: Aerobic Base (Aerobic: 3.3, Anaerobic: 0.0 – from Garmin data)
    • ELEVATION GAIN: 203.8 m (from Garmin data)

  • May 24 – Recovery Day Hyrox Workout: Modifying for Intent

    May 24 – Recovery Day Hyrox Workout: Modifying for Intent

    Yesterday, Saturday, May 24th, 2025, was designated as a recovery day. After a tough week of training and feeling the CNS fatigue, the plan was to hit the CrossFit Birch Bender programmed Hyrox workout. My main modification was to the machine sprint intervals at the beginning: instead of switching machines as originally programmed for the class, I opted to stick with the BikeERG for all four sprint efforts. This change was purely to allow me to connect my Garmin and get a better look at my power output for each interval, something not feasible if constantly swapping machines. The rest of the CFBB WOD was performed as prescribed, though with a focus on recovery day intentions.

    Intentions for Today’s Session:

    • BikeERG Power Output (Sprint Modification): The CFBB class programming involved varied machines for the initial sprint intervals. For my session today, I modified this by performing all four sprint rounds (0:20 Max Effort / 1:40 Rest) on the BikeERG. This allowed me to connect my Garmin to gather consistent power output data across all efforts.
    • Recovery Runs: I opted to use actual running for the two 5-minute segments. I haven’t logged enough running miles this week, and these would serve as active recovery between the more intense BikeERG sprints and the main WOD.
    • Unbroken on Volume: For the main WOD’s high-rep bodyweight movements (Air Squats, Box Step Ups, Russian KB Swings), the goal was to go unbroken, focusing on steady pacing and muscular endurance.

    Part 1: Warmup & BikeERG Sprints

    The session started with a straightforward warmup and then moved into some max effort sprints on the BikeERG, as per my modification for data collection.

    Warmup:

    BikeERG Sprints (Modified for Data Collection):

    BikeERG Sprint Details

    Interval Distance (km) Max HR (bpm) Max Cadence (rpm) Max Power (W) Calories Max Speed (km/h)
    1 (0:20) 0.21 146 93 869 14 48.5
    2 (0:20) 0.22 148 93 903 14 49.5
    3 (0:20) 0.21 148 92 865 12 48.6
    4 (0:20) 0.21 148 90 794 12 47.2

    My Experience: The warmup was just to get the blood flowing. The BikeERG sprints were a good test of anaerobic power. Focusing on max effort for 20 seconds with ample rest allowed for high output on each interval, as seen in the data above. It was interesting to see the power numbers on the Garmin for these.

    Part 2: First Recovery Run

    Following the sprints, I hopped on the treadmill for the first of two recovery runs.

    • 5 minutes Run Zone 2 (Garmin Data – note: treadmill distance/pace not accurately reflected in Garmin for this one)

    My Experience: This was purely about active recovery, keeping the heart rate in Zone 2 and getting the legs moving after the BikeERG efforts.

    Part 3: Main Hyrox Workout (CFBB Programmed)

    This was the core of the day’s “recovery” session, hitting the programmed CrossFit Birch Bender movements with the intentions I’d set out for execution.

    This Hyrox Workout Blueprint: Bodyweight Endurance & Power

    The Workout (For Time):

    • 100 Air Squats
    • 5 Pull Ups
    • 80 Box Step Ups
    • 10 Hand Release Press Ups
    • 60 Russian KB Swings
    • 5 Pull Ups

    Movement Breakdown & Rationale:

    Let’s look at why these specific exercises and approaches were used for this recovery-focused Hyrox workout:

    Air Squats (100 reps): A fundamental bodyweight movement building lower body muscular endurance.
    Why I chose them: The goal was to go unbroken, focusing on consistent movement quality and pacing for a high-volume bodyweight stimulus without heavy loading.

    Pull Ups (5 reps): Targets lats and biceps with an emphasis on quality over quantity, focusing on an explosive concentric and controlled eccentric.
    Why I chose them: This approach works on power development and muscle fiber recruitment even with low reps, making it effective without high fatigue, emphasizing quality movement.

    Box Step Ups (80 reps): A great unilateral lower body exercise that also challenges cardiovascular fitness at volume.
    Why I chose them: Intention was to go unbroken, building single-leg endurance and maintaining a steady heart rate.

    Hand Release Press Ups (10 reps): A variation of the push-up ensuring a full range of motion and chest engagement, performed with an explosive concentric and controlled eccentric.
    Why I chose them: This method allows for quality muscle activation and power development in the pushing pattern without high volume fatigue.

    Russian KB Swings (60 reps): A powerful hip-hinge movement that develops explosive power in the posterior chain and conditions the core.
    Why I chose them: The aim was for an unbroken set, focusing on generating power from the hips and maintaining a strong cardiovascular effort.

    My Experience & Key Takeaways (Main WOD):

    This “For Time” segment took me 09 minutes and 21 seconds. The 100 Air Squats felt good, and I managed them unbroken as intended, finishing in 02:56. The first set of 5 Pull-Ups, focusing on an explosive concentric and controlled eccentric, was quick (00:15). The 80 Box Step Ups were a bit of a grind at 03:39 but also completed unbroken. The 10 Hand Release Press Ups, performed similarly, (00:21) felt strong. The 60 Russian KB Swings (01:51) were also unbroken and got the heart rate up. The final set of 5 Pull-Ups (00:13) felt good and explosive. Overall, the strategy of unbroken on the long movements and controlled, powerful reps for the shorter strength pieces worked well for a recovery day feel, keeping the intensity moderate but consistent. (Garmin Data for Main WOD)

    Part 4: Second Recovery Run

    To finish off the day’s activity:

    • 5 minutes Run Zone 2 (pushed a bit towards the end) (Garmin Data)

    My Experience: Another good flush for the legs, allowing the heart rate to come down while still getting some light aerobic work in.

    Overall Reflections:

    This session served its purpose as an active recovery day. By modifying only the initial sprint interval machine choice from the programmed Hyrox workout from CFBB to suit my specific needs (curiosity about BikeERG power), while still adhering to the main WOD structure and focusing on movement quality with controlled power for strength components and Zone 2 running, I managed to get a good training stimulus without overly taxing my already fatigued system. It’s a good reminder that not every day needs to be an all-out assault, and intelligent modifications can make a workout fit your current state and broader goals.

    Smart Training for Hyrox & Beyond

    As a certified Hyrox Performance Coach, I believe in smart training that adapts to your body’s needs. Whether it’s pushing hard or focusing on recovery, every session has a purpose. If you’re training for the October Hyrox in Toronto and want to learn how to optimize your training and recovery, let’s connect!

    Get in Touch

    How do you approach your recovery days? Do you modify programmed workouts? Share your strategies in the comments!

    Main WOD Summary (CFBB Programmed)

    • TOTAL TIME: 09:21
    • CALORIES: 131
    • AVG HR: 156 bpm
    • Date: Sat, May 24, 2025 at 04:46 P.M.
    • Synced: Synced from Watch
    • Focus: Bodyweight Endurance & Controlled Power
    • Type: FOR TIME – 09:21

    Detailed WOD Log (CFBB Programmed)

    # Type Time HR
    1100 Air Squats02:56160
    25 Pull Up00:15158
    380 Box Step Up03:39157
    410 Hand Release Press Ups00:21160
    560 Russian KB Swings01:51164
    65 Pull Up00:13170
  • 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