Tag: Run Log

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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…

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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.

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

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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
1	6 Pull Ups	00:21
2	1000m BikeERG	01:57
3	6 Pull Ups	00:40
4	1000m BikeERG	02:03
5	6 Pull Ups	00:33
6	1000m BikeERG	01:55
7	10 Barbell Bent Over Row @ 185lbs	00:50
8	400m Row Erg	01:26
9	10 Barbell Bent Over Row @ 185lbs	01:19
10	400m Row Erg	01:26
11	10 Barbell Bent Over Row @ 185lbs	01:17
12	400m Row Erg	01:28
13	10 Kipping Levers	02:07
14	600m Echo Bike	00:56
15	10 Kipping Levers	00:57
16	600m Echo Bike	00:57
17	10 Kipping Levers	01:05
18	600m Echo Bike	00:55
19	10 Ring Front Levers	02:24
20	600m Ski ERG	03:04
21	10 Ring Front Levers	02:20
22	600m Ski ERG	02:41
23	10 Ring Front Levers	01:44
24	600m Ski ERG	02:41