Seamus O'Hara

Tag: Strength Training

  • Hyrox Weekly Roundup: June 2 – June 8 – Balance & Progress

    Hyrox Weekly Roundup: June 2 – June 8 – Balance & Progress

    This past week of training, from June 2nd to June 8th, 2025, was another dynamic period in my Hyrox build. It featured a mix of adapting to busy schedules, pushing intensity, and ensuring structured recovery. Here’s a detailed look at how the week unfolded, reinforcing the importance of consistency and intelligent adjustments as I progress towards Hyrox Toronto in October.

    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 2nd: Making Time Count

    June 2nd Workout Featured Image

    The week kicked off with a typical Monday juggle. Life commitments meant a shorter window for a main session, but the focus was on making every minute count with a quality run. It’s a constant reminder that adaptability is key – fitting in what you can, even when the ideal scenario isn’t possible. This session highlighted the effectiveness of shorter, focused efforts when time is a luxury.

    Read the full breakdown: [June 2 – The Value of Short Runs When Life Gets Busy]

    Tuesday, June 3rd: Work & Open House

    June 3rd Workout Featured Image

    Tuesday was a non-training day, as I was busy with work commitments and hosting an open house at our gym. It’s a prime example of how life sometimes dictates the training schedule, and it’s important to prioritize other responsibilities without guilt, knowing that consistent effort over time is what truly matters.

    Wednesday, June 4th: Strength Blitz & Hot Run

    June 4th Workout Featured Image

    Wednesday brought a two-part day. It started with a quick, effective strength blitz, a component of a CrossFit WOD that packed a punch despite time constraints. Later, I tackled a demanding 17km Zone 2 run under significant midday heat. This run served as a potent reminder of the importance of hydration and pacing in challenging conditions, especially as Hyrox race day approaches and weather can be unpredictable.

    Read the full breakdown: [June 4 – Lessons from a Hot 17km Run & Strength Blitz]

    Thursday, June 5th & Friday, June 6th: Work Commitments

    June 5th and 6th Workout Featured Image

    Thursday and Friday were fully booked with work responsibilities, making it impossible to fit in a formal workout. These days highlighted the challenge of balancing intense training blocks with a demanding professional schedule. The priority shifted to active recovery and ensuring adequate rest to prepare for the crucial weekend session.

    Saturday, June 7th: Hyrox Strength Hybrid Monster

    June 7th Workout Featured Image

    Saturday was the main event of the week: a massive 1h 43m Hyrox Strength Hybrid workout. While programmed with rest periods, this session was designed to be a grueling test of physical and mental endurance, pushing beyond typical race duration. It included varied blocks of work, culminating in a challenging “For Time” finisher designed to simulate deep fatigue in a race scenario. This was a true grinder, building both resilience and specific Hyrox capacities.

    Read the full breakdown: [June 7 – A 1h 43m Hyrox Strength Hybrid Workout]

    Sunday, June 8th: Mount Albert Sports Day & Active Recovery

    June 8th Workout Featured Image

    Today, Sunday, June 8th, is dedicated to family time at the Mount Albert Sports Day with the kid. This is why I programmed such an intense workout for Saturday – to get the major effort in before a full day of non-training activities. Today is an active recovery day, ensuring the body continues to repair and adapt after the demanding week, especially Saturday’s monster session.

    This week demonstrated the multifaceted nature of Hyrox training – combining strength, endurance, adaptability, and strategic recovery. Each session, whether a quick sprint or a prolonged grind, plays a vital role in building a robust foundation for race day. The focus remains on consistent, smart progression and refining all the necessary capacities for a strong performance at Hyrox 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
  • June 4 – Lessons from a Hot 17km Run & Strength Blitz

    June 4 – Lessons from a Hot 17km Run & Strength Blitz

    On Wednesday, June 4th, 2025, I tackled a day of two distinct training efforts, each shaped by different constraints and conditions. It started with a very short but effective strength session, a component of the CrossFit Birch Bender WOD, which I managed to squeeze in despite being tight on time. Later, I tackled a long 17km run in some serious midday heat, which served as a potent reminder about preparation and respecting the elements.

    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 Strength Blitz (CFBB WOD Component)

    Being short on time, this WOD segment from CrossFit Birch Bender was perfect for getting in some quality strength and stability work efficiently.

    The Workout Blueprint:

    Movement Breakdown & Rationale:

    Chin-ups (AMRAP 5 min): A fantastic upper body pulling exercise targeting the lats and biceps. An AMRAP format pushes muscular endurance and mental toughness.
    Why this approach: To maximize pulling volume and intensity in a short, fixed timeframe, crucial for building Hyrox upper body strength.

    Plank Hold (AMRAP 4 min): A core stability classic, engaging the entire trunk.
    Why this approach: To build isometric core strength and endurance, vital for maintaining posture and power transfer in all Hyrox movements, from running to lifting.

    Wall Sit (AMRAP 4 min): An isometric hold primarily targeting the quadriceps and building mental grit.
    Why this approach: Excellent for developing leg endurance under static load, which has direct carryover to the demands of a Hyrox sled push or maintaining strong leg positions in other stations.

    My Experience (Strength Session):

    This was short and sharp. For the 5-minute Chin-up AMRAP, I managed to hit 56 reps, which felt like a solid effort for the timeframe. The 4-minute Plank and 4-minute Wall Sit were both done unbroken. While these weren’t long sessions, the AMRAP format for the holds definitely tested mental focus and local muscular endurance. It’s a great example of how you can still get effective work in even when you only have 20-25 minutes.

    Scaled Options for Strength Blitz:

    • Chin-ups: Banded Chin-ups, Jumping Chin-ups, Ring Rows, or Bodyweight Rows. Accumulate as many good quality reps as possible.
    • Plank Hold: Hold for shorter durations with brief rests if needed (e.g., 30s on / 10s off), or perform from the knees.
    • Wall Sit: Hold for shorter durations, or slightly reduce the knee angle if needed.

    Workout 2: The Hot & Humid 17km Zone 2 Endurance Run

    Later in the day, I tackled a long run. The weather was a major factor – a scorching 30°C (feeling hotter in the midday sun!). My plan was to aim for a Zone 2 effort, focusing on keeping my heart rate below 160 bpm. This run turned into a significant lesson in heat management and hydration.

    The Crucial Role of Hydration & Electrolytes in the Heat

    Before diving into my run experience, I can’t stress this enough: exercising in extreme heat requires extreme caution, especially regarding hydration. Water alone often isn’t enough for rehydration during long, sweaty efforts because we lose vital electrolytes through sweat.

    Why Electrolytes Matter:

    • Sodium: Crucial for maintaining fluid balance, nerve function, and muscle contraction. Significant sodium loss is common in sweat.
    • Potassium: Works with sodium for fluid balance, nerve signals, and muscle contractions.
    • Magnesium: Involved in hundreds of bodily processes, including muscle and nerve function, energy production, and blood pressure regulation.

    Losing these without adequate replacement can lead to cramping, fatigue, dizziness, and in severe cases, more serious conditions like hyponatremia (low sodium levels from overhydrating with plain water).

    Getting the Balance Right: For effective rehydration and sustained performance, especially during efforts over an hour or in hot conditions, you need a proper balance of these electrolytes, not just water. The ideal ratio can vary, but many effective sports drinks and electrolyte supplements aim for a higher sodium content relative to potassium and magnesium, as sodium is typically lost in the greatest amounts.

    Off-the-Shelf Electrolyte Options (Look for these features):

    • Products specifically designed as “electrolyte” or “hydration” mixes (powders, tablets).
    • Check the nutritional panel for sodium, potassium, and magnesium content. A good starting point for a serving might be 200-500mg+ of sodium, with proportionally smaller amounts of potassium and magnesium.
    • Some reputable brands often seen in Canada include LMNT (known for high sodium), Nuun, Skratch Labs, and even some traditional sports drinks like Gatorade Endurance formula (which has more electrolytes than regular Gatorade). Always check the labels for the specific electrolyte profile.
    • Consider options with some carbohydrates for efforts over 60-90 minutes to help fuel your work.

    My Key Advice: Experiment during training to find what works for your body. Never try a new hydration strategy on race day! And again, always carry more fluids (with electrolytes) than you think you’ll need in the heat.

    The “Burn the Ships” Strategy for Long Runs

    For this 17km run, I employed a mental tactic I call “burning the ships.” Knowing I wanted a significant distance, I ran my usual 10km route. Then, when I was a few kilometers from home (around the 7-8km mark of the *outward* leg, effectively committing me to a longer return), I “turned around” in my mind and decided to extend the run by heading further out before finally looping back. This mental commitment forces you to complete the longer distance as there’s no easy shortcut home.

    My Experience (17km Run):

    This was a battle. The 30°C heat was intense from the start. I consciously tried to keep my heart rate below my target of 160 bpm, which, given the conditions, meant I had to incorporate several walking breaks, especially on any inclines or when I saw my HR spiking. The “burn the ships” strategy ensured I got the distance, but it also meant I was out there exposed to the heat for just over 2 hours.

    Around the 15km mark, things got really tough as I ran out of water. This was a critical error on my part and significantly impacted the rest of the run. Those last couple of kilometers were a real mental and physical grind. It underscores that even with a Zone 2 *intention*, external factors like intense heat and insufficient hydration can dramatically elevate physiological stress and perceived effort.

    Scaled Options for Long Runs (especially in heat):

    • Shorter Distance & Time: Significantly reduce the planned duration and distance.
    • Run/Walk Strategy: Intentionally incorporate walking breaks from the start, especially on hills.
    • Coolest Time of Day: Opt for early morning or late evening.
    • Hyper-Hydration: Ensure you are well-hydrated *before* starting and carry ample fluids with electrolytes.
    • Loop-Based Route: Run shorter loops near home or a reliable water source.

    Overall Reflections:

    This day was a good lesson in adaptability and respecting conditions. The short, sharp strength session felt productive for the limited time available. The run, while a successful endurance effort in terms of distance and time-on-feet, was a potent reminder of the challenges of heat and the absolute necessity of proper hydration and electrolyte intake. Both sessions, in their own way, contribute to building the all-around resilience needed for Hyrox.

    Training Smart for Hyrox in All Conditions

    Preparing for the October Hyrox in Toronto means being ready for anything – including challenging conditions and adapting your plan. As a certified Hyrox Performance Coach, I can help you develop strategies for smart training, proper fueling, hydration, and pacing. Let’s get you prepared!

    Get in Touch

    How do you adjust your training for extreme weather? What are your go-to strategies for long efforts and hydration? Share in the comments!

    Workout Summaries (June 4, 2025)

    Strength Session (CFBB WOD Component):

    • Focus: Upper Body Pulling Endurance, Core Stability
    • Structure:
      • 5 min AMRAP Chin-ups (Result: 56 reps)
      • 2 min Rest
      • 4 min AMRAP Plank (Result: Unbroken)
      • 2 min Rest
      • 4 min AMRAP Wall Sit (Result: Unbroken)
    • Start Time: 07:00:24 (Local)
    • Duration: 23m 18s (approx. including rests)
    • Avg HR: 95 bpm
    • Max HR: 132 bpm
    • Calories: 125 C

    Long Run (Zone 2 Focus in Heat):

    • Activity Name: 17km Zone 2 Road
    • TOTAL TIME: 2:02:32 (Duration from Garmin)
    • MOVING TIME: 2:01:51 (From Garmin)
    • DISTANCE: 17.09 km
    • AVG PACE (Overall): ~7:11 min/km
    • AVG HR: 154 bpm
    • MAX HR: 175 bpm
    • CALORIES: 1448 C
    • AVG POWER: 284 W
    • VO2 MAX: 51
    • TRAINING EFFECT: Tempo (Aerobic: 3.5)
    • NOTES: 30°C+ heat, goal HR <160bpm (required walking), ran out of water at ~15km. Fastest 1km split during run: 5:54.
  • Hyrox Training Roundup: My Week in Workouts (May 26 – June 1)

    Hyrox Training Roundup: My Week in Workouts (May 26 – June 1)

    This past week of training (May 26th – June 1st, 2025) was a real mix of managing accumulated fatigue, hitting some specific endurance goals, and layering different types of workouts as I continue my build towards Hyrox Toronto in October. Here’s a look back at how the week unfolded, complete with key takeaways and a reminder that consistency and smart adjustments are paramount.

    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, May 26th: The “Rest Day” 15km Run

    May 26th Workout Featured Image

    The week started with my legs feeling the volume from previous efforts, so I ironically scheduled a 15km run as a “rest day.” The real goal was to maintain a Zone 2 heart rate throughout, focusing on building that all-important aerobic base. This session was a great opportunity to reflect on the benefits of lower-intensity endurance work, the 80/20 running principle, and its impact on lactate threshold – all critical for Hyrox performance. Of course, no run is complete without a minor watch glitch story from lap 9!

    Read the full breakdown and Zone 2 insights: [May 26 – My “Rest Day” 15km Run: The Power of Zone 2 for Hyrox]

    Tuesday, May 27th: A Multi-Part Training Assault

    May 27th Workout Featured Image

    Tuesday was a big one with four distinct training pieces layered throughout the morning:

    • Workout 1 (Core Focus): Kicked off with an “Ab Killer” session – 3 rounds of 10 Toes to Bar and 30 Sit-ups, with strict 1:00 rests. Great for waking up the core.
    • Workout 2 (Bodybuilding-Style Strength): This focused on quality movement and time under tension with Pull-ups, Half Turkish Get-ups, a Seal Row ladder, KB Rows superset with Hanging Leg Raises, and Cable Pulldowns.
    • Workout 3 (Metcon – Hyrox Style): A tough 4-round WOD of 400m SkiErg and Devils Complex. I had to modify reps and weight on the Devils Complex to maintain intensity.
    • Workout 4 (Tabata Finisher – CFBB WOD): Finished with a 10-minute Tabata (40s on/10s off) of Gladiator Deadlifts and Max Cal RowErg.

    My Takeaway: A huge volume day that tested different energy systems and mental grit. The modifications during the metcon were key to getting the intended stimulus despite fatigue.

    Read the full multi-part day breakdown: [May 27 – Epic Training Day: Strength, Metcon, Tabata & Hyrox Insights]

    Wednesday, May 28th: Leg Endurance, Tabata & Trail Miles

    May 28th Workout Featured Image

    Feeling surprisingly recovered, I tackled another multi-part day. The focus was on smart training with an eye on a bigger session planned for the weekend.

    • Workout 1 (Leg Strength Endurance): This involved Squats, Slant Board Goblet Pause Squats, Slant Board KB Clean Pistol Squats (focusing on balance), and challenging high-rep DB Bulgarians. The aim was time under tension and building that Hyrox sled push resilience.
    • Workout 2 (Tabata Finisher – CFBB WOD): A quick and intense 10-minute Tabata (20s on/40s off this time) of Strict Pull-ups and Max Cals BikeERG.
    • Workout 3 (10km Trail Run): An easy-paced run through East Gwillimbury trails to build more aerobic base and for a mental reset.

    My Takeaway: A productive day of layering different stimuli without going into the red zone. The trail run was a great way to cap it off.

    Read the full post: [May 28 – Hyrox Training: Leg Endurance, Tabata & Trail Miles]

    Thursday, May 29th & Friday, May 30th: Work & Active Recovery

    May 29th and 30th Featured Image

    These were full workdays, so structured gym training took a backseat. The focus shifted to active recovery, ensuring I was ready for the weekend and not digging too deep a hole after the previous intense days.

    Saturday, May 31st: The Work/Life/Fitness Juggle (Quick Session)

    May 31st Workout Featured Image

    Being very short on time after a busy couple of workdays, I managed to squeeze in a quick but effective posterior chain and unilateral leg session. This day was more about the message: the importance of consistency over perfection when balancing training with a hectic life, and tips for easing back into the gym after a short break.

    • Workout: Landmine Single Leg RDLs, Hip Thrusts, and Front Foot Elevated Landmine Reverse Lunges.

    My Takeaway: Even short, focused workouts are valuable. The main win was getting it done and reinforcing good habits.

    Read the full post on balancing fitness and life: [May 31 – Juggling Life & Fitness: Tips for Staying on Track (Plus a Quick Workout!)]

    Sunday, June 1st: The Long & Grueling Endurance Test

    June 1st Workout Featured Image

    After a couple of lighter training days due to work, Jordan (fellow coach at CrossFit Birch Bender) and I were energized and ready for a tough one. We tackled a 1 hour and 22-minute Hyrox-style grinder designed to push our endurance well past typical race times.

    • Workout Highlights: Included blocks of DB Incline Press/SkiErg, Burpees, EZ Bar Curls/RowErg, Pull-ups, Push-ups/Runs, Box Jumps, Preacher Curls/Echo Bike, a monster 100 KB Goblet Squat set, Ring Pushups/BikeERG, and a final 1km run.

    My Takeaway: A fantastic session for building mental fortitude and race-specific endurance. Realized the bicep curls were too light, and the goblet squats were brutal! My running pace is still a key area for improvement to hit that sub-5:00/km goal for Hyrox.

    Read the full workout breakdown: [June 1 – Hyrox Endurance Test: 1h22m Grinder with Jordan]

    Overall Weekly Reflections

    This week was a great example of periodizing effort. It started with a focus on aerobic base building, peaked with some very high-volume and intensity days mid-week, included necessary lighter/shorter days due to work, and finished with a massive endurance push. Listening to my body, making modifications (like in the May 27th metcon), and understanding the “why” behind each session were key themes. The focus remains squarely on building all the capacities needed for a strong performance at Hyrox 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!

  • 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 27 – Big Training Day: Strength, Metcon, Tabata & Hyrox..

    May 27 – Big Training Day: Strength, Metcon, Tabata & Hyrox..

    Tuesday, May 27th, 2025, was a testament to a varied training approach, layering different types of sessions throughout the morning. It started with some targeted core work, moved into a bodybuilding-style strength session, then a tough Hyrox-focused metcon, and finally wrapped up with a high-intensity Tabata finisher as part of the CrossFit Birch Bender WOD. My legs were definitely still talking to me from previous volume, so it was a day of managing effort where needed.

    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 multi-part 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.

    Workout 1: “Ab Killer” – Core Focus

    The morning started early with a focused core session to really engage the abdominals and hip flexors.

    The Workout:

    Movement Breakdown & Rationale:

    Toes to Bar: A high-skill gymnastics movement that develops significant strength in the abdominals, hip flexors, lats, and grip. It’s fantastic for overall core stability and pulling mechanics.
    Why I chose them: To build dynamic core strength crucial for all Hyrox movements, from running form to powerful lifts and obstacle efficiency.

    Sit-ups: A foundational abdominal exercise that targets the rectus abdominis and helps build core endurance.
    Why I chose them: Paired with Toes to Bar, they provide a high-volume core stimulus. The strict 1:00 rest was key to keeping the intensity high for this type of focused work.

    My Experience: This was a good way to wake up the core and get the body moving before the heavier work later in the day. The strict rest kept it challenging and the intensity high.

    Scaled Options for Core Work:

    • Toes to Bar: Hanging Knee Raises, Lying Leg Raises, or V-Ups.
    • Sit-ups: Reduce reps, or perform crunches.

    Workout 2: Bodybuilding-Style Endurance Session

    This session was focused on quality of movement, time under tension, and the challenge of completing the prescribed reps with the given weights, adopting a more bodybuilding-style approach with reduced overall intensity compared to some other days, but with a strong focus on muscular hypertrophy and endurance.

    The Workout Blueprint:

    • Superset 1: (Rest 1:30 between supersets)
    • Seal Rows (60 lb dumbbells): 1 set following a ladder scheme (1 rep, then 2 reps, 3 reps… up to 10 reps, with 10 seconds rest between each step of the ladder).
    • Superset 2: (Approx. 2:00 rest between supersets)
    • Cable Pulldown: 3 sets of 20 reps with 45 lbs (on cable stack) (Approx. 2:00 rest between sets).

    My Experience: The focus here was really on feeling the muscles work through a full range of motion. The Seal Row ladder with 60lb dumbbells was ambitious; that weight was too heavy to complete the return down the ladder effectively, so I’ll try 50s next time for that specific scheme. The KB Rows at 62lbs for 20 reps per side not only challenged my grip but also provided a great stimulus for the lats. Supersetting these with Hanging Leg Raises was particularly tough on the core, especially after the Toes to Bar and Sit-ups in Workout 1. The Cable Pulldown work was a nice way to hit the lats and core with constant tension to finish this block.

    Scaled Options for Endurance Work:

    • Pull-ups: Banded Pull-ups, Ring Rows, or Lat Pulldowns.
    • Half Turkish Get-ups: Practice the movement unloaded or with a very light weight to master the form.
    • Seal Rows: Bodyweight inverted rows. For the ladder, adjust the top rep count or use lighter dumbbells.
    • KB Row: Focus on form; adjust weight as needed to complete reps with quality.
    • Hanging Leg Raises: Hanging Knee Tucks, Lying Leg Raises.
    • Cable Pulldown: Bodyweight inverted rows focusing on scapular movement, plank variations, or adjust cable weight significantly.

    Workout 3: Metcon – Hyrox Style

    This was the main metabolic conditioning piece of the day, a Hyrox-style challenge. My Garmin activity was logged under “ROXFIT(11)” as I used that profile to track this portion of the workout.

    This Hyrox Workout Blueprint:

    • 4 Rounds For Time:
      • 400m SkiErg
      • 20 Devils Complex (Devils Press + Renegade Rows per side) @ 25 lb dumbbells

    Movement Breakdown & Rationale:

    400m SkiErg: A full-body cardiovascular assault that also builds upper body and core endurance, a staple in Hyrox.
    Why I chose it: It’s a fantastic way to spike the heart rate and pre-fatigue the system before a complex movement.

    Devils Complex (Devils Press + Renegade Rows per side): This is a brutal combination. The Devils Press (burpee to double dumbbell snatch/ground-to-overhead) is a full-body power endurance test, and adding Renegade Rows introduces unilateral pulling and core stability.
    Why I chose it: This complex hits virtually every muscle group, demands high work capacity, and tests mental grit – perfect simulation for the toughest parts of a Hyrox race.

    My Experience: This one was very tough, as expected. My goal was to keep moving through quickly with minimal breaks. I started the first round with 25lb dumbbells for the 20 reps of the Devils Complex. However, to maintain the intended intensity and a quick pace across all four rounds, I had to modify: for the second round, I switched to 10 reps of the complex still using the 25lb dumbbells. For the third and fourth rounds, I kept the reps at 10 but increased the weight to 35lb dumbbells per hand. This allowed me to maintain a higher work rate and intensity rather than taking longer with more reps or the initial lighter weight. Upping the weight for the lower rep count in the later rounds helped maintain the difficulty and strength stimulus as fatigue set in.

    Scaled Version for the Metcon:

    • 3-4 Rounds For Time:
      • 200-300m SkiErg (or Row/Bike if SkiErg is unavailable)
      • 10-15 Modified Devils Complex:
        • Use lighter dumbbells.
        • Perform a standard Burpee, then stand and do a Dumbbell Snatch or Clean & Press per arm (instead of the full Devils Press).
        • For Renegade Rows, perform them from the knees if needed, or substitute with Bent Over Dumbbell Rows.
    • Alternatively, significantly reduce the reps of the full Devils Complex (e.g., 5-8 reps per round) if keeping the movement standard.

    Workout 4: Tabata Finisher (Part of CFBB WOD)

    This was a tough, high-intensity Tabata style workout from CrossFit Birch Bender to cap things off.

    Tabata Structure:

    • 10 Minute Tabata (40 seconds work / 10 seconds rest) alternating:

    My Experience: This was a lung burner to finish! The Gladiator Deadlifts (a type of single-arm suitcase deadlift with a rotation) are a great core and posterior chain challenger, especially under Tabata conditions. For the RowErg, I managed the following calories per 40-second interval: 15, 17, 18, 19, 18 – totaling 87 calories. A solid effort to cap the day.

    Scaled Options for Tabata:

    • Gladiator Deadlift: Use an appropriate weight for your ability, focusing on maintaining good form throughout the movement.
    • RowErg for Cals: Focus on consistent effort rather than max cals, or choose a different cardio machine if preferred. Reduce work interval to 20 or 30 seconds if 40 seconds is too much to maintain intensity.

    Overall Reflections:

    Today was a prime example of layering different types of training stress. While some parts were intentionally lower intensity (like the bodybuilding work), the cumulative effect, especially with the Metcon and Tabata, was significant. It underscores the importance of listening to your body, making smart modifications (like I did in the Metcon), and recognizing when recovery needs to be a priority. This type of varied training, however, is fantastic for building the all-around resilience needed for Hyrox.

    Training for Hyrox? Let’s Strategize!

    Days like these highlight the complex demands of preparing for an event like Hyrox. As a certified Hyrox Performance Coach, I can help you navigate your training, decide when to push and when to scale, and build a program that gets you to the October Hyrox in Toronto in peak condition. Let’s build your capacity, your strength, and your grit!

    Get in Touch

    What does your multi-session training day look like, or how do you approach scaling workouts? Share your experiences in the comments!

    Workout Summaries (May 27, 2025)

    Ab Killer (Core Focus):

    • Start Time: 07:29:35
    • Duration: 7m 59s
    • Calories: 56 C
    • Avg HR: 107 bpm
    • Max HR: 123 bpm

    Endurance Session (Bodybuilding Style):

    • Start Time: 07:42:26
    • Duration: 1h 23m 40s (Overall time block)
    • Calories: 433 C (For time block)
    • Avg HR: 99 bpm (For time block)
    • Max HR: 129 bpm (For time block)

    Metcon – Hyrox Style:

    • Start Time: 09:42:52
    • Duration: 19m 17s
    • Calories: 257 C
    • Avg HR: 149 bpm
    • Max HR: 168 bpm
    • Training Effect: Aerobic Base

    Tabata Finisher (CFBB WOD – HIIT):

    • Start Time: 10:26:53
    • Duration: 10m 13s
    • Calories: 143 C
    • Avg HR: 156 bpm
    • Max HR: 174 bpm
    • Training Effect: Tempo
    • RowErg Cals in Tabata: 87 Cals (15, 17, 18, 19, 18 per round)