Seamus O'Hara

Tag: Strength Endurance

  • Hypertrophy Kickoff: Glute & Ham Focus with a CrossFit WOD Test

    Hypertrophy Kickoff: Glute & Ham Focus with a CrossFit WOD Test

    Are you looking to kick off a new training block with purpose, or seeking challenging workouts that build strength and endurance for Hyrox? This post dives into today’s (July 6th) intense training day, which officially marked the beginning of my hypertrophy block with a tough, glute and ham-focused leg session. We then tested tomorrow’s CrossFit Birch Bender WOD with a brutal metcon. You’ll learn how to structure a powerful lower-body session for muscle growth and resilience, and how high-intensity metcons can prepare you for the relentless demands of a Hyrox race.

    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 Workout Blueprint

    Part 1: Hypertrophy Kickoff – Glute & Ham Focused Leg Session

    This session with Jordan focused on building muscle and strength endurance in the posterior chain, a key area for power and resilience.

    • Superset:
      • Eccentric Nordic Curls: 3 sets of 6 reps
      • Deadlift: 3 sets of 10 reps @ 225lbs
    • Rest 2:00 between supersets
    • Superset:
      • Good Mornings: 3 sets of 10 reps @ 55lbs
      • Landmine Slantboard Squats: 3 sets of 10 reps @ 135lbs
    • Rest 2:00 between supersets
    • Superset (One leg at a time):
      • Single Leg Elevated Glute Bridge: 6 sets of 10 reps per leg
      • Reverse Split Squat: 6 sets of 10 reps per leg @ 135lbs
    • Rest 2:00 between supersets
    • Superset:
      • Barbell Seesaw: 4 sets of 10 reps @ 45lbs
      • Lateral Medball Throw: 4 sets of 10 reps @ 20lbs
    • Rest 2:00 between supersets

    Part 2: CrossFit WOD Test – Metcon

    A challenging metcon designed to test endurance. Tomorrow’s CrossFit Birch Bender WOD.

    • 100 x Box Step-Ups (20″ +20lb db)
    • 10 ROUNDS of:
      • 100m x Run
      • 15 x KB Swings (Amer. or Russ.) (GRN/YLW)
    • 100 x Box Step-Ups (20″ +20lb db)
    • Time: 21:23

    Movement Breakdown & Rationale

    Here’s a deeper look at why these movements and workout types benefit your Hyrox performance:

    • Eccentric Nordic Curls: Excellent for building eccentric hamstring strength and hypertrophy, crucial for powerful running and injury prevention in Hyrox.
    • Deadlift: A foundational movement for overall posterior chain strength (glutes, hamstrings, back), directly translating to powerful sled pulls and overall resilience.
    • Good Mornings: Targets the hamstrings, glutes, and lower back, building strength and flexibility in the posterior chain, essential for maintaining posture and power under fatigue.
    • Landmine Slantboard Squats: A quad-dominant exercise that allows for deep knee flexion while maintaining an upright torso, beneficial for wall balls and building resilient knees.
    • Single Leg Elevated Glute Bridge: Isolates the glutes and challenges hip stability unilaterally, crucial for sandbag lunges and overall running mechanics.
    • Reverse Split Squat: Builds unilateral leg strength and stability, directly applicable to sandbag lunges and improving balance and power in each stride.
    • Barbell Seesaw: A dynamic core and shoulder stability exercise, improving coordination and strength across the midline, beneficial for maintaining form under fatigue.
    • Lateral Medball Throw: Develops rotational power and core explosiveness, translating to more efficient movements and power transfer in various Hyrox stations.
    • Box Step-Ups (Weighted): A high-volume leg endurance exercise, directly applicable to the burpee broad jumps and building quad stamina for repeated efforts.
    • Run: Incorporating runs between strength efforts is key for compromised running, simulating the Hyrox race structure and building the ability to maintain pace under fatigue.
    • KB Swings (American or Russian): Builds explosive hip power and posterior chain endurance, beneficial for sled pulls and overall power output.

    My Experience & Key Takeaways for Your Training

    Today’s training with Jordan was a fantastic and tough way to kick off the hypertrophy block, offering valuable insights for your own training. The glute and ham-focused leg session was brutal but incredibly effective. The supersets, especially the Deadlifts immediately after Nordic Curls, really challenged my posterior chain and heart rate. This highlights for you the power of pairing complementary movements to maximize muscle stimulus and build strength endurance simultaneously. The Good Mornings and Landmine Slantboard Squats provided excellent targeted work, while the single-leg exercises like Glute Bridges and Reverse Split Squats exposed and strengthened unilateral weaknesses – crucial for Hyrox lunges and overall running efficiency. The Barbell Seesaw and Lateral Medball Throws were great for core and rotational power.

    The metcon we ran to test tomorrow’s CrossFit WOD was a perfect high-intensity finisher. Despite the fatigue from the strength session, pushing through the Box Step-Ups, runs, and KB Swings was a true test of grit. For your Hyrox preparation, this type of workout is invaluable: it builds mental toughness, forces you to maintain intensity under duress, and directly simulates the compromised running you’ll face on race day. It was tough but a great way to kick off this hypertrophy block, proving that even when focusing on muscle growth, you can still integrate high-intensity, race-specific conditioning. Remember, consistency and strategic programming, even if it means pushing through discomfort, are key to long-term progress for your Hyrox goals.

    Scaled Options

    If you are looking to take on workouts like these, here are a few ways to scale them to your fitness level:

    • Strength Session:
      • Eccentric Nordic Curls: Use a glute-ham developer (GHD) if available, or perform stability ball hamstring curls.
      • Deadlift: Reduce weight, perform Romanian deadlifts with lighter weight, or use kettlebell deadlifts.
      • Good Mornings: Use a PVC pipe or empty barbell to focus on form, or perform banded good mornings.
      • Landmine Slantboard Squats: Perform goblet squats or bodyweight squats with heels elevated.
      • Single Leg Elevated Glute Bridge: Perform standard glute bridges or single-leg glute bridges on the floor.
      • Reverse Split Squat: Use bodyweight or lighter dumbbells.
      • Barbell Seesaw: Use lighter dumbbells or resistance bands for core stability work.
      • Lateral Medball Throw: Use a lighter medicine ball or perform rotational twists without a ball.
    • Metcon:
      • Box Step-Ups: Reduce reps, use a lower box, or perform without a dumbbell.
      • Run: Reduce distance per round (e.g., 50m) or substitute with machine cals (Rower/SkiErg).
      • KB Swings: Use a lighter kettlebell or perform bodyweight good mornings.
      • Reduce Rounds: Complete fewer rounds (e.g., 5-8 rounds) to manage intensity.

    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
    Workout Data Block (July 6th)

    Part 1: Hypertrophy Kickoff – Glute & Ham Focused Leg Session
    Time: 01:41 PM
    Duration: 41:22 minutes
    Moving Duration: 22:30 minutes
    Calories Burned: 396
    Average Heart Rate: 128 bpm
    Max Heart Rate: 166 bpm
    Min Temp: 32°C
    Max Temp: 33°C

    Workout Details:
    Exercise Sets x Reps / Hold Weight
    Eccentric Nordic Curls 3 x 6 Bodyweight
    Deadlift 3 x 10 225 lbs
    Good Mornings 3 x 10 55 lbs
    Landmine Slantboard Squats 3 x 10 135 lbs
    Single Leg Elevated Glute Bridge 6 x 10/per leg Bodyweight
    Reverse Split Squat 6 x 10/per leg 135 lbs
    Barbell Seesaw 4 x 10 45 lbs
    Lateral Medball Throw 4 x 10 20 lbs

    Part 2: CrossFit WOD Test – Metcon
    Time: 02:37 PM
    Duration: 21:23 minutes
    Moving Duration: 21:23 minutes
    Calories Burned: 336
    Average Heart Rate: 169 bpm
    Max Heart Rate: 182 bpm
    Steps: 382
    Min Respiration Rate: 21.26 | Max Respiration Rate: 45.11 | Avg Respiration Rate: 35.81

    Workout Structure:
    Activity Reps / Distance Weight
    100 x Box Step-Ups 100 reps 20lb db
    100m Run 10 rounds x 100m N/A
    KB Swings (Amer. or Russ.) 10 rounds x 15 reps GRN/YLW
    100 x Box Step-Ups 100 reps 20lb db
  • Building Hyrox Endurance Through Progressive Volume

    Building Hyrox Endurance Through Progressive Volume

    Are you ready for a true leg and lung burner that will test your endurance and grit for Hyrox? This post dives into an AMRAP (As Many Rounds As Possible) workout from June 26th that delivered over 450 squats and nearly as many deadlifts, leaving my quads screaming for days! You’ll learn how this high-volume, progressive workout style can build immense resilience and strength endurance, crucial for tackling the relentless demands of a Hyrox race.

    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 Workout Blueprint

    AMRAP40: The Progressive Leg & Push Machine

    AMRAP40 (As Many Rounds As Possible in 40 minutes)

    Start with Round #1, then Round #2, then Round #3, and so on. Continue adding 10 Air Squats, 10 Suitcase KB Deadlifts, and 1 Pushup to each subsequent round. The machine distance also increases by 50m each round.

    R#1:

    • 10 Air Squats
    • 10 Suitcase KB Deadlift (1x56lbs)
    • 1 Pushup
    • 50m Machine

    R#2:

    • 20 Air Squats
    • 20 Suitcase KB Deadlift (1x56lbs)
    • 2 Pushups
    • 100m Machine

    R#3:

    • 30 Air Squats
    • 30 Suitcase KB Deadlift (1x56lbs)
    • 3 Pushups
    • 150m Machine

    … and so on, increasing reps/distance each round.

    Movement Breakdown & Rationale

    Here’s a deeper look at why these movements were chosen and how they can benefit your Hyrox performance:

    • Air Squats: A fundamental movement for building quad endurance, essential for the wall balls and burpee broad jumps in Hyrox. The high volume here directly challenges muscular stamina.
    • Suitcase KB Deadlift: This unilateral deadlift variation targets the glutes, hamstrings, and core, while also building significant grip strength. Crucially, it replicates the single-sided loading often found in Hyrox carries and lunges, forcing your core to stabilize.
    • Pushup: A staple for chest and tricep endurance, directly translating to pushing power for the sled push and the burpee penalty in Hyrox.
    • Machine (Rower/SkiErg): Incorporating metered machine work (like a Rower or SkiErg) ensures a cardiovascular challenge under fatigue. This mimics the transition from strength stations to running in Hyrox, building your ability to maintain pace when compromised.

    My Experience & Key Takeaways for Your Training

    This AMRAP40 was a brutal but incredibly rewarding session. As the Hyrox Performance Coach at CrossFit Birch Bender, I programmed this workout for our weekly Thursday Hyrox class as part of a periodized structure to prepare our members for the upcoming Toronto Hyrox race. Finishing 8 full rounds plus extra squats and deadlifts meant accumulating an insane amount of volume – over 450 squats and nearly as many deadlifts, to be precise. My quads are still feeling it, even two days later! For your Hyrox training, this workout highlights the power of progressive overload within a single session. Starting light and gradually increasing the load (through added reps) forces your body to adapt to sustained effort under fatigue, a direct parallel to the later stages of a Hyrox race. The combination of strength, endurance, and machine work ensures you’re building a robust, resilient engine capable of handling whatever race day throws at you. Don’t shy away from high-volume sessions; they are invaluable for building true Hyrox grit!

    Scaled Options

    If you are looking to take on this workout, here are a few ways to scale it to your fitness level:

    • Time Cap: Adjust the time cap to 20 or 30 minutes to reduce overall volume while still getting the progressive stimulus.
    • KB Weight: Use a lighter kettlebell for the suitcase deadlifts or perform them without weight as a bodyweight single-leg deadlift.
    • Pushups: Scale pushups to an incline (hands on a box or bench) or perform knee pushups if needed.
    • Machine Distance: Reduce the machine distance (e.g., 25m/50m/75m) or substitute with a short, intense burst of cardio like jumping jacks or burpees.
    • Rep Scheme: Instead of adding 10 reps each round, try adding 5 reps or keeping a consistent rep count for 3-4 rounds before increasing.

    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
    Workout Data Block (June 26th)

    AMRAP40 Leg & Push Burner
    Time: 08:13 AM
    Duration: 40.29 minutes
    Calories Burned: 586
    Average Heart Rate: 159 bpm
    Max Heart Rate: 173 bpm

    Result: 8 rounds + 90 Squats and 53 Deadlifts
    Estimated Total Squats: 450
    Estimated Total Deadlifts: 413

    Workout Structure:

    Round # Air Squats Suitcase KB Deadlift Pushups Machine (Rower/SkiErg)
    R#1 10 reps 10 reps (1x56lbs) 1 rep 50m
    R#2 20 reps 20 reps (1x56lbs) 2 reps 100m
    R#3 30 reps 30 reps (1x56lbs) 3 reps 150m
    … to infinity +10 each round +10 each round +1 each round +50m each round
  • 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 11 – Training the Ego: A Push/Core Workout & 5km Tempo Run

    June 11 – Training the Ego: A Push/Core Workout & 5km Tempo Run

    Today, Wednesday, June 11th, 2025, was one of those really satisfying training days where everything clicks. It involved two distinct sessions: a quick but intense push & core workout in the morning, followed by a strong 5km tempo run. Both workouts provided a great opportunity to practice a crucial, often overlooked aspect of training: checking your ego at the door to achieve the day’s specific goal.

    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: Quick Push & Core Session

    I was short on time for this session, so the goal was to keep the intensity high by maintaining strict 2:00 rest periods between supersets and focusing on tempo. This was my own programmed workout.

    The Workout Blueprint:

    • Superset 1 (3 sets):
      • A: Push Press x 20 reps
      • B: Toes to Bar x 12 reps
      (Rest 2:00 between supersets)
    • Superset 2 (3 sets):
      • A: Bench Press x 20 reps
      • B: Weighted GHD Sit-ups x 20 reps
      (Rest 2:00 between supersets)
    • Superset 3 (3 sets):
      • A: Neutral Grip DB Incline Press x 20 reps
      • B: Cable Overhead Triceps Extension x 20 reps
      (Rest 2:00 between supersets)

    Movement Breakdown & Rationale:

    This session was designed for high-volume muscular endurance in the shoulders, chest, triceps, and core.

    Push Press & Toes to Bar: This pairing creates a potent push/core stimulus. The Push Press develops explosive overhead power, while the Toes to Bar challenges core and grip strength endurance.

    Bench Press & Weighted GHD Sit-ups: The bench press builds raw pressing strength, while the GHD Sit-ups provide a high-skill core challenge. Superseting these forces the core to stabilize under fatigue.

    Neutral Grip DB Incline Press & Cable Overhead Triceps Extension: This is a classic “push” finisher. The neutral grip incline press targets the upper chest and shoulders while potentially being friendlier on the shoulder joint, and the cable extensions isolate the triceps for a final pump and endurance test.

    My Experience & The Lesson of “Checking Your Ego”:

    This workout felt great, and I really hit the shoulders, chest, tris, and abs hard in a short timeframe. The key to making it effective was admitting that to achieve the day’s goal – hitting all sets of 20 reps unbroken and with good tempo – I needed to adjust the weight down. It’s always tough to make that call, to load the bar with less than you *could* lift for a few reps. But the stimulus I wanted was endurance and volume, not a one-rep max. By checking my ego and reducing the weight on the Bench Press (from 135 to 115 to 95 lbs), the Neutral Grip DB Incline Press (from 35s to 30s), and the GHD sit-ups (from 30lbs to 20lbs), I was able to successfully complete every set as intended. That was far more valuable for my Hyrox goals than struggling through fewer, heavier reps. It’s a crucial lesson: train for the stimulus you need, not just the numbers on the bar.

    Workout 2: 5km Tempo Run

    Later that morning, I headed out for a 5km tempo run. With a 5km PR attempt on the horizon in the coming weeks, the goal for this workout was very specific: run at a controlled “comfortably hard” pace, specifically sub-5:00/km, but *not* at an all-out threshold effort.

    My Experience & The Joy of Holding Back:

    This was one of those runs where everything just felt *good*. My goal was to lock into a sub-5:00/km pace and hold it. To my pleasant surprise, the main challenge wasn’t pushing to stay on pace, but actively having to slow myself down several times to avoid going too fast and turning it into a threshold workout! The first four kilometers were incredibly consistent (4:54, 4:55, 4:54, 4:52). This is a huge confidence booster, showing that my aerobic base and running economy are improving. Knowing I had to hold back means there’s another gear there when I need it for the PR attempt. I did indulge in a slight push in the final kilometer, clocking in at 4:42, which felt strong and controlled.

    Overall Reflections:

    Today was a great reminder that smart training isn’t always about going heavier or faster. In the strength session, it was about going lighter to achieve the right volume and tempo. In the run, it was about holding back to achieve the right stimulus. Both required discipline and a clear focus on the “why” behind the workout, which are key components of effective long-term training for Hyrox and any other fitness goal.

    Train Smart for Your Hyrox Goals

    Knowing when to push, when to adjust weight, and how to pace yourself are key skills for peak performance. As a certified Hyrox Performance Coach, I can help you build a training plan for the October Hyrox in Toronto that emphasizes smart, effective strategies. Let’s work together!

    Get in Touch

    When was the last time you had to “check your ego” in a workout? Share your story in the comments!

    Workout Summaries (June 11, 2025)

    Push & Core Strength Session:

    • Activity Name: Push & Core
    • Start Time: 07:11:41 (Local)
    • Duration: 43m 4s
    • Calories: 316 C
    • Avg HR: 113 bpm
    • Max HR: 151 bpm

    Detailed Strength Workout Log

    Superset Exercise Weight Reps Avg HR Max HR
    1.1Push Press75 lbs20106123
    1.1Toes to Bar12106123
    1.2Push Press75 lbs20114129
    1.2Toes to Bar12114129
    1.3Push Press75 lbs20121138
    1.3Toes to Bar12121138
    2.1Bench Press135 lbs20113135
    2.1Weighted GHD Sit-up30 lbs20113135
    2.2Bench Press115 lbs20119141
    2.2Weighted GHD Sit-up20 lbs20119141
    2.3Bench Press95 lbs20123144
    2.3Weighted GHD Sit-up20 lbs20123144
    3.1Neutral Grip DB Incline Press35 lbs/hand20116136
    3.1Cable Triceps Extension25 lbs20116136
    3.2Neutral Grip DB Incline Press30 lbs/hand20120139
    3.2Cable Triceps Extension25 lbs20120139
    3.3Neutral Grip DB Incline Press30 lbs/hand20123151
    3.3Cable Triceps Extension25 lbs20123151

    5km Tempo Run Summary

    • Activity Name: Tempo – 5km at 5:00/km
    • TOTAL TIME: 24:20
    • DISTANCE: 5.00 km
    • AVG PACE: 4:52 min/km
    • AVG HR: 168 bpm
    • MAX HR: 175 bpm
    • CALORIES: 452 C
    • TRAINING EFFECT: Threshold (Aerobic: 4.3)

    5km Tempo Run Lap Data

    Lap Time Avg Pace (min/km) Avg HR (bpm) Max HR (bpm)
    14:54.64:55161168
    24:55.74:56168172
    34:54.14:54170173
    44:52.94:53172174
    54:42.74:43173175
  • May 25 – Shoulder & Chest Supersets + BikeERG Endurance

    May 25 – Shoulder & Chest Supersets + BikeERG Endurance

    Today, Sunday, May 25th, 2025, the focus was on a more traditional resistance training session, but with a twist: strictly timed rest periods between groupings of supersets. The goal was to keep the intensity somewhat elevated by performing each set quickly with minimal rest between the paired exercises, all while still working towards that endurance period I’ve been focusing on since the beginning of May. It was another day I’d classify as a bit of a recovery session from the higher weights and volumes I’ve been hitting recently.

    Part 1: Superset Session for Endurance

    This session was broken down into four superset groupings, targeting shoulders and chest muscles, with a strong emphasis on maintaining tempo and adhering to the rest periods to build muscular endurance.

    This Hyrox Workout Blueprint: Superset Endurance Focus

    The Workout:

    • Superset 1 (3 sets):
      • A: Seated Strict Press x 20 reps (Sets 1-2: 65 lbs; Set 3: 45 lbs)
      • B: Dumbbell Bench Press (40 lbs dumbbells) x 20 reps
      • Rest 60 seconds after completing B before starting next superset
    • Superset 2 (3 sets):
      • A: Dumbbell Lateral Raises (15 lbs dumbbells) x 20 reps
      • B: Push-ups (Bodyweight) x 20 reps
      • Rest 60 seconds after completing B before starting next superset
    • Superset 3 (3 sets):
      • A: Single Arm Bent Over Reverse Flies (15 lbs) x 20 reps per arm
      • B: Kneeling Crossover Flies (15 lbs) x 20 reps
      • Rest 60 seconds after completing B before starting next superset
    • Superset 4 (3 sets):
      • A: Kettlebell Farmer’s Hold (105.6 lbs total) x Max Effort (aimed for ~30s)
      • B: Plank (Bodyweight) x Max Effort
      • Rest 60 seconds after completing B before starting next superset (final rest noted as 3.5s in data)

    Movement Breakdown & Rationale:

    Let’s break down these superset pairings for building endurance:

    Seated Strict Press & Dumbbell Bench Press: This first superset targets the shoulders and chest. The Seated Strict Press builds overhead pressing endurance, while the Dumbbell Bench Press works the chest, shoulders, and triceps, with dumbbells adding a stability challenge for higher reps.
    Why I chose them: To pre-fatigue the shoulders with the strict press and then hit the chest with another high-rep movement, maintaining intensity with minimal rest between A and B to push muscular endurance.

    Dumbbell Lateral Raises & Push-ups: This pairing focuses on shoulder isolation (lateral deltoids) with the raises for endurance, followed immediately by a bodyweight compound movement hitting the chest, shoulders, and triceps to failure or near failure.
    Why I chose them: To build shoulder endurance and then further fatigue the pushing muscles with high-rep bodyweight work.

    Single Arm Bent Over Reverse Flies & Kneeling Crossover Flies: These movements target the rear deltoids and chest (pectoral muscles) from different angles, using cables or dumbbells for constant tension and focusing on higher repetitions for endurance.
    Why I chose them: To work the rear shoulders and chest through different lines of pull and focus on controlled movements for muscular endurance and a good pump.

    Kettlebell Farmer’s Hold & Plank: This final superset is a grind, targeting grip endurance, traps, core, and overall stability under sustained tension.
    Why I chose them: To finish with a test of static endurance, crucial for Hyrox events involving carries and maintaining core integrity under fatigue.

    My Experience & Key Takeaways (Strength Session):

    The first superset of Strict Press into Dumbbell Bench Press was tough right out of the gate, even with what I considered lighter weights for myself. The minimal rest between exercises and the high rep volume really amplified the endurance challenge. I actually had to drop the weight down from 65 lbs to 45 lbs on the last set of the Seated Strict Press to be able to complete the 20 reps in a reasonably quick timeframe while maintaining form. The push-ups in the second superset also became a significant endurance test by the final round.

    Part 2: BikeERG Endurance Ride

    After the resistance training, I got on the BikeERG for a long ride, aiming for 1.5 hours. My goal for this ride was to maintain a higher average speed than I’d previously achieved for this duration.

    My Experience & Key Takeaways (BikeERG):

    I was really pleased with this ride! I’d previously averaged around 27kph for similar long efforts, and this time I was able to hold a significantly higher average speed throughout the 90 minutes. I focused on maintaining a steady Zone 2 heart rate for the majority of the ride, which is key for building that aerobic base. Towards the end, I was feeling quite good and decided to push the pace a bit.

    This ride was a good confidence booster. For my next long ride, the focus will switch to power, where I’ll be working towards holding a 200-watt average. I know triathletes train at averages around 300 watts, which is absolutely blistering, so I’ve definitely got my work cut out for me to keep improving my cycling endurance and power output as part of my overall fitness development!

    BikeERG Endurance Ride Details (1.5 Hours)

    Metric Lap 1 Lap 2 Lap 3 Lap 4 Lap 5 Summary
    Time 22:42 22:06 21:24 20:29 03:53.5 1:30:35
    Distance (km) 10.00 10.00 10.00 10.00 2.01 42.01
    Avg Speed (kph) 26.4 27.1 28.0 29.3 31.0 27.8
    Avg HR (bpm) 127 131 133 143 154 134
    Max HR (bpm) 138 142 143 155 167 167
    Avg Cadence (rpm) 66 68 69 72 76 69
    Max Cadence (rpm) 73 73 74 78 90 90
    Avg Power (W) 145 159 170 189 224 168
    Max Power (W) 303 726 201 230 347 726
    Calories 232 244 250 263 58 1048
    Max Speed (kph) 29.4 30.1 29.9 31.3 35.8 35.8

    Overall Reflections:

    Today’s session was a good example of how to incorporate a “recovery-ish” resistance day while still pushing intensity through supersets and timed rests. The long BikeERG ride was a great way to cap it off and continue building that all-important aerobic engine. Listening to my body by adjusting weight on the strict press was key to getting through the session effectively without derailing my recovery.

    Building Your Hyrox Engine, Smartly

    As a certified Hyrox Performance Coach, I believe in workouts that are both challenging and intelligent, tailored to your current state and long-term goals. Whether it’s structuring supersets for strength endurance or planning progressive endurance pieces for your October Hyrox in Toronto, every detail matters. If you’re looking for guidance, let’s connect!

    Get in Touch

    How do you structure your resistance training for endurance? Share your favorite supersets or workout splits in the comments!

    Workout Summary (Resistance Training)

    • Workout Name: SUPERSET ENDURANCE
    • Date: Sun, May 25, 2025
    • Focus: Shoulder & Chest Endurance via Supersets
    • Notes: Strictly timed rests; focused on quick execution within sets.

    Detailed Workout Log (Resistance Training)

    Set Exercise Name Weight Reps Set Duration (s) Rest After (s)
    1Seated Strict Press65 lbs2046.70.0
    1Dumbbell Bench Press40 lbs/hand2045.560.0
    2Seated Strict Press65 lbs20131.70.0
    2Dumbbell Bench Press40 lbs/hand2084.360.0
    3Seated Strict Press45 lbs2081.60.0
    3Dumbbell Bench Press40 lbs/hand2072.960.0
    1Dumbbell Lateral Raises15 lbs/hand2033.90.0
    1Push-ups2050.260.0
    2Dumbbell Lateral Raises15 lbs/hand2031.80.0
    2Push-ups2068.760.0
    3Dumbbell Lateral Raises15 lbs/hand2029.10.0
    3Push-ups2085.760.0
    1Single Arm Bent Over Reverse Flies15 lbs2050.10.0
    1Kneeling Crossover Flies15 lbs2035.260.0
    2Single Arm Bent Over Reverse Flies15 lbs2071.10.0
    2Kneeling Crossover Flies15 lbs2051.560.0
    3Single Arm Bent Over Reverse Flies15 lbs2075.90.0
    3Kneeling Crossover Flies15 lbs2049.560.0
    1Kettlebell Farmer’s Hold105.6 lbsME30.00.0
    1PlankME75.460.0
    2Kettlebell Farmer’s Hold105.6 lbsME30.00.0
    2PlankME76.360.0
    3Kettlebell Farmer’s Hold105.6 lbsME30.00.0
    3PlankME65.23.5
  • May 17 – Powerful Chest for Hyrox: Workout Breakdown

    May 17 – Powerful Chest for Hyrox: Workout Breakdown

    On Saturday, May 17th, I hit a demanding Hyrox workout focused on building chest strength, muscular endurance, and overall conditioning – all vital for the Hyrox in Toronto this October. The session clocked in at 37 minutes and 52 seconds, with an average heart rate of 145 bpm and an estimated 451 calories burned. Beyond my personal grind, I want to break down this session to show you how these movements contribute to Hyrox performance and how you might structure similar training.

    This Hyrox Workout Blueprint: Chest Strength & Endurance

    This workout was structured in couplets, pairing a strength movement with a cardiovascular or metabolic conditioning piece to simulate the demands of a Hyrox race.

    The Workout:

    • 1. 3 Rounds:
      • 400m Run
      • 20 Barbell Bench Press @ 135 lbs
    • 2. 3 Rounds:
      • 300m Ski Erg
      • 20 DB Incline Press (40lb dumbbells)
    • 3. 3 Rounds:
      • 300m Row Erg
      • 20 Push Ups
    • 4. 3 Rounds:
      • 400m Run
      • 20 GHD Sit Ups

    Movement Breakdown & Rationale:

    Let’s explore why these exercise pairings are effective for a chest-focused Hyrox workout:

    400m Run & Barbell Bench Press: The run elevates your heart rate and pre-fatigues you slightly before hitting the bench press. This simulates lifting under compromised conditions often found in Hyrox. The Barbell Bench Press itself is a foundational movement for raw chest, shoulder, and triceps strength.
    Why I chose them: To build strength endurance and the ability to perform skilled lifts when breathing hard. 135lbs for 20 reps is a challenging but manageable weight for multiple sets in this context.

    300m Ski Erg & DB Incline Press: The Ski Erg is a potent full-body metabolic conditioner that also heavily engages the upper body pulling and pushing muscles. Pairing it with the DB Incline Press targets the upper chest effectively while requiring significant stabilization from the dumbbells.
    Why I chose them: To build upper chest strength with a different stimulus (dumbbells promote unilateral stability) and to keep the heart rate high with a Hyrox-specific machine.

    300m Row Erg & Push Ups: The Row Erg provides another full-body cardio blast with a focus on pulling, offering a contrast to the pushing movement of the push-ups. Push Ups are a fantastic bodyweight exercise for chest, shoulder, and triceps endurance.
    Why I chose them: To develop chest endurance with a bodyweight movement and incorporate a different cardio machine that also engages the back, promoting balance.

    400m Run & GHD Sit Ups: The final runs are designed to push your aerobic capacity to its limit, especially when combined with a high-skill, intense core movement like GHD Sit Ups. These sit-ups develop powerful hip flexor and abdominal strength.
    Why I chose them: To finish with a high-intensity core challenge and empty the tank with more running, building that end-of-race grit.

    My Experience & Key Takeaways:

    Last Saturday’s session was a true “throwdown.” The initial runs and bench presses felt strong, but as expected, those bench reps got progressively tougher as fatigue from the run and previous sets started to creep in. My run times for those 400s were pretty consistent early on.

    The Ski Erg and Incline Press combo was a real lung and shoulder burner. Keeping the Ski Erg pace up and then immediately stabilizing those 40lb dumbbells required a lot of focus. Similarly, the Row Erg pushed the pace before dropping down for push-ups, where maintaining a steady rhythm was key.

    Those final runs after the GHD Sit Ups were a pure mental game – my heart rate peaked at 184 bpm on the first run of that final block! It’s in those moments you build the resilience needed for race day.

    Why This Type of Hyrox Workout Is Effective:

    This kind of Hyrox workout structure, with its blend of strength movements and varied cardio intervals, is incredibly effective because:

    • It directly mimics the stop-start, strength-to-cardio nature of a Hyrox race.
    • It builds phenomenal work capacity and strength endurance.
    • It challenges you to maintain good form and mental focus when fatigued.
    • It develops a well-rounded athleticism crucial for all Hyrox stations.

    If you’re looking to build a powerful chest that can also go the distance, give a structure like this a try, scaling the weights and reps to your current abilities.

    Ready to Conquer Your Hyrox Goals?

    As a certified Hyrox Performance Coach, I’m passionate about helping athletes like you prepare for the unique demands of Hyrox. If the October Hyrox in Toronto is on your radar, or you’re looking to tackle any Hyrox event, let’s connect. I can help you build the strength, endurance, and race strategy to crush it!

    Get in Touch

    What’s your go-to Hyrox workout for building chest strength and endurance? Share in the comments!

    Workout Summary

    • Workout Name: HYROX CHEST BLAST
    • TOTAL TIME: 37:52
    • CALORIES: 451
    • AVG HR: 145 bpm
    • Date: Sat, May 17, 2025
    • Synced: Synced from Watch
    • Focus: Chest Strength & Metabolic Conditioning
    • Type: FOR TIME

    Detailed Workout Log

    CHEST DAY
    FOR TIME – 37:52

    # TYPE LB TIME HR
    1400m Run 01:46116
    220 Barbell Bench Press13500:55137
    3400m Run 01:53135
    420 Barbell Bench Press13501:20147
    5400m Run 01:53154
    620 Barbell Bench Press13501:21143
    7400m Run 01:54134
    820 DB Incline Press40s01:20139
    9300m Ski Erg 01:20148
    1020 DB Incline Press40s01:30144
    11300m Ski Erg 01:26138
    1220 DB Incline Press40s01:40125
    13300m Ski Erg 01:23134
    1420 Push Ups 01:57134
    15300m Row Erg 01:13144
    1620 Push Ups 01:37142
    17300m Row Erg 01:16136
    1820 Push Ups 01:43142
    19300m Row Erg 01:17142
    2020 GHD Sit Ups 01:05154
    21400m Run 02:00184
    2220 GHD Sit Ups 01:05171
    23400m Run 01:58162
    2420 GHD Sit Ups 01:04162
    25400m Run 01:52163
     FOR TIME 37:52–

    Run Pace Analysis (min/km)

    # Activity Time (MM:SS) Pace (min:sec/km)
    1400m Run01:464:25 min/km
    3400m Run01:534:43 min/km
    5400m Run01:534:43 min/km
    7400m Run01:544:45 min/km
    21400m Run02:005:00 min/km
    23400m Run01:584:55 min/km
    25400m Run01:524:40 min/km