Seamus O'Hara

Tag: Quad Workout

  • 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 15 – Recovery Run & A Brutal Quad Endurance Workout

    June 15 – Recovery Run & A Brutal Quad Endurance Workout

    This weekend was a textbook example of how a properly executed recovery day can set you up for success in a tough session the following day. Yesterday, the goal was simple: easy active recovery. Today, the plan was to hit a time-crunched but intense quad-focused endurance workout. Let’s break down how the two days complemented each other.

    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!

    Part 1: Saturday’s Active Recovery Run (June 14)

    After a big week of training, Saturday’s goal was easy active recovery. I headed out for a 6km run with the sole intention of maintaining a steady 6:02/km pace. There was no other agenda than to get the blood flowing, flush out any lingering soreness, and prepare my body for Sunday’s planned workout. This type of low-intensity session is crucial for long-term progress, as it aids recovery without adding significant training stress, allowing you to hit your harder sessions with better quality and reduced injury risk.

    My Experience: The run felt good! Holding the target pace was comfortable, and it did exactly what it was supposed to do – left me feeling refreshed and ready for what was to come.

    Part 2: Sunday’s Quad Endurance Workout (June 15)

    This session was all about building quad endurance under time constraints. I had about 40 minutes to get it done, so the structure involved high-rep supersets with strictly timed rest periods to keep the intensity up.

    The Workout Blueprint:

    Movement Breakdown & Rationale:

    Back Squats (High Reps): Used here as a potent warmup to thoroughly prime the quads, glutes, and hamstrings for the work to come, while also building muscular endurance.
    My Experience: I’m getting pretty comfortable with 135lbs for 20 reps now, so these felt like a good, solid warmup to the session.

    Barbell Bulgarian Split Squat & Air Squats: This superset pairs a heavy, unilateral strength movement with a high-rep, bodyweight plyometric-style movement. This is a fantastic way to build single-leg strength and stability and then immediately flush the legs with blood and spike the heart rate.
    Rationale: This combination builds strength and conditioning simultaneously, a key aspect of Hyrox training.

    Slantboard Goblet Squat & Barbell Reverse Lunge: Another tough superset. The slant board goblet squats emphasize the quads and allow for a deep range of motion. The barbell reverse lunges are another great unilateral movement that challenges balance and strength under fatigue.
    Rationale: To completely tax the quads and glutes with different movement patterns and loading styles, building serious endurance under tension.

    My Experience (Main Workout): This one burned! The supersets had my legs screaming pretty quickly. By the time I got to the final block of goblet squats and reverse lunges, it was a real mental grind, and my legs couldn’t have been over the workout soon enough. I also have to admit, I got distracted by my phone during one of the later sets of reverse lunges, and you can see in the data log that the set duration jumped by a couple of minutes – a good reminder to stay focused and present during tough workouts!

    Scaled Options for Quad Endurance:

    • Squats / Lunges: Use a lighter barbell, dumbbells, kettlebells, or perform bodyweight versions. Focus on quality movement over load.
    • Bulgarian Split Squats: Perform with bodyweight only, or with lighter dumbbells. Reduce reps if needed.
    • Slantboard Squats: If you don’t have a slant board, you can use regular goblet squats or elevate your heels on small plates.
    • General: Reduce the number of sets for each block from 3 to 2.

    Overall Reflections:

    This weekend was a perfect illustration of a smart training approach. The easy active recovery run on Saturday allowed me to come into Sunday’s session feeling refreshed and ready to hit it hard. That preparation enabled a high-quality, high-intensity quad endurance workout, even though it was time-constrained. It’s a reminder that what you do on your “easy” days has a direct impact on what you can achieve on your “hard” days.

    Smart Recovery, Stronger Performance

    Understanding how to use active recovery to prepare for your key sessions is crucial for long-term success and injury prevention. As a certified Hyrox Performance Coach, I can help you structure your training week for optimal results. Let’s get you ready for Hyrox Toronto!

    Get in Touch

    What’s your favorite way to use active recovery? Share your go-to sessions in the comments!

    Workout Summaries (June 14-15, 2025)

    Active Recovery Run (June 14):

    • Activity Name: Georgina Running
    • Duration: 36m 12s
    • Distance: 6.01 km
    • Avg Pace: 6:02 min/km
    • Avg HR: 144 bpm
    • Max HR: 158 bpm
    • Calories: 491 C
    • Training Effect: Aerobic Base (2.9)

    Quad Endurance Workout (June 15):

    • Activity Name: Quads Endurance
    • Duration: 35m 21s (Moving Time: 19m 21s)
    • Calories: 357 C
    • Avg HR: 130 bpm
    • Max HR: 169 bpm
    • Training Effect: Aerobic Base (2.2)

    Detailed Quad Workout Log

    Superset Exercise Set Time (s)
    WarmupBack Squat160.5
    WarmupBack Squat269.1
    WarmupBack Squat375.7
    1Barbell Bulgarian Split Squat161.0
    1Air Squats148.6
    1Barbell Bulgarian Split Squat279.9
    1Air Squats251.7
    1Barbell Bulgarian Split Squat347.2
    1Air Squats359.3
    2Slantboard Goblet Squat154.9
    2Barbell Reverse Lunge192.6
    2Slantboard Goblet Squat259.0
    2Barbell Reverse Lunge2230.1
    2Slantboard Goblet Squat349.9
    2Barbell Reverse Lunge3121.7
  • May 19 – Bulletproof Legs: Hyrox Workout Guide

    May 19 – Bulletproof Legs: Hyrox Workout Guide

    On Monday, May 19th, I focused on a critical component of Hyrox performance: building bulletproof legs and a rock-solid core. This Hyrox workout was designed to develop strength, power, and endurance from the ground up, all essential for tackling the varied challenges of the Hyrox in Toronto this October. The session lasted 38 minutes and 2 seconds, burning an estimated 399 calories with an average heart rate of 138 bpm. Let’s break down the “why” and “how” of this leg-intensive training, now with the specific loads I used.

    This Hyrox Workout Blueprint: Leg Power & Stamina

    This workout was structured to hit the legs from multiple angles – bilateral strength, unilateral stability, explosive power – all while keeping the heart rate up and building conditioning.

    The Workout:

    • 1. 3 Rounds:
      • 8 Barbell Back Squat @ 225 lbs
      • 400m Run
    • 2. 3 Rounds:
      • 20 Bulgarian Squat (10 per leg) with 50 lbs dumbbells
      • 300m Row Erg
    • 3. 3 Rounds:
      • 20 Box Jump (onto a 20″ box)
      • 600m Bike Erg
    • 4. 3 Rounds:
      • 30 Sit-ups
      • 300m Ski Erg

    Movement Breakdown & Rationale:

    Understanding the purpose behind each exercise (and the loading) can help you tailor your own Hyrox training:

    Barbell Back Squat @ 225 lbs & 400m Run: The back squat is the king for foundational lower body strength. Using a challenging weight like 225 lbs for 8 reps builds serious strength in the quads, glutes, and hamstrings. Pairing it with a 400m run immediately challenges your ability to perform under cardiovascular stress, a key Hyrox skill.
    Why I chose them: To build raw leg strength with a significant load and then immediately test aerobic capacity and the ability to transition.

    Bulgarian Squat with 50 lbs dumbbells & 300m Row Erg: Bulgarian (split) squats are fantastic for unilateral leg strength, balance, and identifying/correcting imbalances. Holding 50 lb dumbbells significantly increases the demand on each leg. The Row Erg complements this with a full-body cardio effort that still significantly engages the legs.
    Why I chose them: Unilateral work with substantial load is crucial for functional strength and injury prevention. The rower keeps the intensity high while providing a different stimulus.

    Box Jump (20″ box) & 600m Bike Erg: Box jumps to a 20-inch box develop explosive leg power (plyometrics), essential for dynamic movements and improving running efficiency. The Bike Erg follows up with a leg-dominant cardio burst, further building power endurance.
    Why I chose them: To train explosive power critical for many Hyrox stations and running, followed by sustained power output on the bike. The 20″ box is a good standard for consistent, powerful jumping.

    Sit-ups & 300m Ski Erg: Regular sit-ups are a straightforward way to build core muscular endurance. The Ski Erg provides a high-intensity, full-body metabolic finisher that heavily taxes the core, lats, and shoulders.
    Why I chose them: A strong core is fundamental. The Ski Erg ensures a powerful finish to the workout, pushing conditioning to the max.

    My Experience & Key Takeaways:

    Monday’s session started strong. The back squats at 225 lbs felt solid for the 8 reps, and my run paces for the 400s were consistent early on, hovering around the 4:30-4:35 min/km mark. The Bulgarian squats with the 50 lb dumbbells were definitely a grinder – 20 reps per round is a serious mental and physical test with that kind of load! My rowing pace was good for the first two intervals, but the rower decided to freeze up on that last one, so that 2:08 min/500m was a bit of a forced slowdown while troubleshooting – always an adventure!

    The box jumps to the 20″ box felt explosive, and it was good to see my bike pace get progressively faster with each 600m sprint, finishing the last one at a speedy 1:50 min/km. The final block of Sit-ups and Ski Erg was about emptying the tank; that Ski Erg always knows how to finish you off!

    Why This Type of Hyrox Workout Is Effective:

    This structure offers a comprehensive approach to leg and core development for Hyrox:

    • Varied Stimulus: It hits strength (with specified loads), power, unilateral stability, and endurance.
    • Compromised Performance Training: Constantly switching between strength and cardio mimics race conditions.
    • Full Body Integration: While leg-focused, the chosen cardio elements and core work ensure a holistic training effect.
    • Mental Toughness: Pushing through challenging couplets and varied movements builds resilience.

    If strong, enduring legs are your goal for your next Hyrox workout or race, consider incorporating these types of pairings and movements, adjusting weights and intensity to your level.

    Ready to Build Your Own Bulletproof Legs for Hyrox?

    As a certified Hyrox Performance Coach, I create programs that target your specific needs for the October Hyrox in Toronto and beyond. If you want to develop powerful legs, a resilient core, and peak conditioning, reach out! Let’s build a plan to help you smash your goals.

    Get in Touch

    What are your favorite exercises (and weights!) for a quad-focused Hyrox workout? Share your thoughts below!

    Workout Summary

    • Workout Name: HYROX LEG BUILDER
    • TOTAL TIME: 38:02
    • CALORIES: 399
    • AVG HR: 138
    • Date: Mon, May 19, 2025 at 08:07 A.M.
    • Synced: Synced from Watch
    • Focus: Anterior Legs & Core
    • Type: FOR TIME – 38:02

    Detailed Workout Log

    # Exercise Time HR
    18 Barbell Back Squat00:4486
    2400m Run01:49120
    38 Barbell Back Squat01:10143
    4400m Run01:48152
    58 Barbell Back Squat01:20154
    6400m Run01:50152
    720 Bulgarian Squat01:53151
    8300m Row Erg01:10132
    920 Bulgarian Squat01:36121
    10300m Row Erg01:09115
    1120 Bulgarian Squat02:25109
    12300m Row Erg01:17110
    1320 Box Jump02:19103
    14600m Bike Erg01:12104
    1520 Box Jump02:13155
    16600m Bike Erg01:09162
    1720 Box Jump02:05165
    18600m Bike Erg01:06164
    1930 Sit Ups01:55153
    20300m Ski Erg01:15150
    2130 Sit Ups01:55148
    22300m Ski Erg01:14147
    2330 Sit Ups02:13143
    24300m Ski Erg01:09148
    FOR TIME38:02

    Run Pace Analysis (min/km)

    Log # Activity Time (MM:SS) Pace (min:sec/km)
    2400m Run01:494:33 min/km
    4400m Run01:484:30 min/km
    6400m Run01:504:35 min/km

    Row Erg Pace Analysis (min/500m)

    Log # Activity Time (MM:SS) Pace (min:sec/500m)
    8300m Row Erg01:101:57 min/500m
    10300m Row Erg01:091:55 min/500m
    12300m Row Erg01:172:08 min/500m

    Bike Erg Pace Analysis (min/km)

    Log # Activity Time (MM:SS) Pace (min:sec/km)
    14600m Bike Erg01:122:00 min/km
    16600m Bike Erg01:091:55 min/km
    18600m Bike Erg01:061:50 min/km

    Ski Erg Pace Analysis (min/500m)

    Log # Activity Time (MM:SS) Pace (min:sec/500m)
    20300m Ski Erg01:152:05 min/500m
    22300m Ski Erg01:142:03 min/500m
    24300m Ski Erg01:091:55 min/500m