Seamus O'Hara

Tag: Squats

  • 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
  • June 7 – A 1h 43m Hyrox Strength Hybrid Workout

    June 7 – A 1h 43m Hyrox Strength Hybrid Workout

    Today, Saturday, June 7th, 2025, was the day to tackle a monster workout I had planned. While not a direct Hyrox simulation due to the longer, programmed rest periods, this session was designed as a long, grueling, preparatory workout. The goal was to test the physical and mental endurance required to not just complete, but compete in, a Hyrox race, by working for a duration that exceeds the race itself. The structure involved multiple distinct blocks of work, culminating in a brutal “For Time” finisher designed to challenge me when already deeply fatigued.

    A Quick Note on Volume & Intensity

    This workout is exceptionally high in volume and designed as a peak training session. It is not intended as a standard daily workout. Please do not attempt this without significant training experience. 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 is the key to long-term success!

    This Hyrox Workout Blueprint: Strength Hybrid

    This session was broken into distinct blocks, each separated by a 2:00 rest period, leading into a continuous “For Time” finisher. I used the Roxfit app to program this workout on my Garmin Fenix 7 ahead of time, which is a great way to track complex, multi-part sessions like this. It allows me to run the workout on my watch and simply hit the lap button each time I finish a movement to seamlessly transition to the next, while accurately logging my times.

    The Workout:

    • Block 1 (3 Rounds):
      • 20 Barbell Back Squats @ 135 lbs
      • 500m Run
      (2:00 Rest after each round)
    • Block 2:
      • 1000m SkiErg
      (2:00 Rest after)
    • Block 3 (3 Rounds):
      • 40 Sandbag Lunges @ 50 lbs
      • 500m Row
      (2:00 Rest after each round)
    • Block 4:
      • 2km Echo Bike
      (2:00 Rest after)
    • Block 5 (3 Rounds):
      • 15 Dual DB Deadlift Jumps @ 50 lbs
      • 1km BikeERG
      (2:00 Rest after each round)
    • Block 6:
      • 1km Run
      (2:00 Rest after)
    • Block 7 (For Time Finisher):
      • 200m Farmers Carry @ ORG (Orange Kettlebells – 61.6 lbs per hand)
      • 200m Walking Lunges
      • 100 Wall Balls @ 20 lbs
      • 50 Burpee Broad Jumps
      • 200m Run
      • 200m Farmers Carry @ ORG (Orange Kettlebells – 61.6 lbs per hand)

    Movement Breakdown & Rationale:

    Let’s break down the purpose of these blocks in a Hyrox context:

    Barbell Back Squat & Run: Builds foundational leg strength and endurance and immediately tests your ability to run with pre-fatigued legs.

    SkiErg: A full-body power and endurance test, a key station in Hyrox that taxes the entire system.

    Sandbag Lunges & Row: Unilateral leg work with an awkward object (the sandbag) is highly functional. Pairing it with the rower adds another full-body cardio stimulus.

    Echo Bike: A notoriously difficult machine that builds serious power and grit. A pure test of your “engine.”

    Dual DB Deadlift Jumps & BikeERG: Develops explosive hip power and posterior chain endurance, paired with a more sustainable cardio effort on the BikeERG.

    The Finisher (Block 7): This is a classic Hyrox-style chipper designed to be completed when you are already exhausted. It combines almost all the key elements: a heavy carry to tax the grip and core, high-volume leg work with lunges and wall balls, a full-body power endurance test with burpee broad jumps, and more running and carrying under extreme fatigue.

    My Experience & Key Takeaways: The Gauntlet Completed!

    This workout was every bit as challenging as it looked on paper. The total time from start to finish was 1 hour, 43 minutes, and 26 seconds. This was a true test of pacing and just refusing to quit.

    The first six blocks were about managing effort to save something for the finisher. The final “For Time” block, which started after the 1km run, was where the real test began. I managed to complete the first 200m Farmer’s Carry with the 61.6 lb kettlebells unbroken for the first 150m before having to take a quick break, which was a good start. The 200m of walking lunges clocked in at 214 total lunges, a huge volume that really taxed the legs. By the time I got to the Wall Balls, I was pretty well thrashed, and my pace on those was definitely slower than I would have liked, but it was about survival at that point.

    Around 30 reps into the 50 Burpee Broad Jumps, my left knee “blew up” pretty bad, becoming quite painful, which forced me to slow down and be much more deliberate with my movement to get through them. The final 200m Farmer’s Carry was a battle of will against a fried grip; the 200m was broken up into short 50m chunks, taking about 7-10 seconds of rest between each. It’s a great data point for where my grip endurance is deep into a workout.

    Scaled Version for This Hyrox Workout:

    This workout is extremely high in volume. To scale it effectively, you could:

    • Option A: Reduce the Full Workout:
      • Perform only 1-2 rounds of the multi-round blocks.
      • Cut all distances (Ski, Row, Bike, Run) in half.
      • In the final “For Time” block, cut all distances and reps in half (e.g., 100m carries, 100m lunges, 50 wall balls, 25 burpee broad jumps).
    • Option B: Perform a Section Only:
      • Choose just one or two of the main blocks (e.g., Block 1 and Block 2) as your workout for the day.
      • Tackle the “For Time” finisher (Block 7) as a standalone workout on another day, but perhaps with reduced reps/distance as well.

    Always use appropriate weights for your fitness level. The goal of a session like this is to sustain effort over time, not to fail due to excessive loading.

    Simulating Race Day for Hyrox Success

    Long preparatory workouts are a key part of building the capacity for the grueling nature of Hyrox. As a certified Hyrox Performance Coach, I can help you build the capacity to handle these efforts and peak for the October Hyrox in Toronto. Let’s build a plan that prepares you for the grind!

    Get in Touch

    What does your longest preparatory workout look like? Share your thoughts on this monster session in the comments!

    Workout Summary (June 7, 2025)

    • Workout Name: HYROX STRENGTH HYBRID WORKOUT
    • TOTAL TIME: 1:43:26
    • Date: Sat, Jun 7, 2025
    • Focus: Full Body Endurance, Hyrox Preparation
    • Calories: 1253 C
    • Avg HR: 153 bpm
    • Max HR: 177 bpm
    • Training Effect: VO2 Max (Aerobic: 4.6, Anaerobic: 2.1)

    Detailed Workout Log

    # TYPE TIME HR
    120 Barbell Back Squat00:57108
    2500m Run02:24117
    3120s Rest02:00147
    420 Barbell Back Squat01:04126
    5500m Run02:27161
    6120s Rest02:00153
    720 Barbell Back Squat01:11140
    8500m Run02:17165
    9120s Rest02:00147
    101km Ski Erg04:17153
    11120s Rest02:00139
    1240 Sandbag Lunges02:50159
    13500m Row Erg01:32164
    14120s Rest02:00154
    1540 Sandbag Lunges02:04156
    16500m Row Erg01:48167
    17120s Rest02:00153
    1840 Sandbag Lunges01:57153
    19500m Row Erg01:50167
    20120s Rest02:00154
    212km Echo Bike03:15163
    22120s Rest02:00161
    2320 DB Deadlift Jumps01:17156
    241km Bike Erg01:52162
    25120s Rest02:00150
    2620 DB Deadlift Jumps01:10152
    271km Bike Erg01:53166
    28120s Rest02:00146
    2920 DB Deadlift Jumps01:10150
    301km Bike Erg01:59161
    31120s Rest02:00147
    321km Run03:59147
    33200m KB Farmers Carry03:35149
    34200m Walking Lunges08:19157
    35100 Wall Balls09:34155
    3650 Burpee Broad Jump10:45156
    37200m Run02:04150
    38200m KB Farmers Carry02:14161
  • 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)