Tag: Supersets

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.

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)
1	Seated Strict Press	65 lbs	20	46.7	0.0
1	Dumbbell Bench Press	40 lbs/hand	20	45.5	60.0
2	Seated Strict Press	65 lbs	20	131.7	0.0
2	Dumbbell Bench Press	40 lbs/hand	20	84.3	60.0
3	Seated Strict Press	45 lbs	20	81.6	0.0
3	Dumbbell Bench Press	40 lbs/hand	20	72.9	60.0
1	Dumbbell Lateral Raises	15 lbs/hand	20	33.9	0.0
1	Push-ups		20	50.2	60.0
2	Dumbbell Lateral Raises	15 lbs/hand	20	31.8	0.0
2	Push-ups		20	68.7	60.0
3	Dumbbell Lateral Raises	15 lbs/hand	20	29.1	0.0
3	Push-ups		20	85.7	60.0
1	Single Arm Bent Over Reverse Flies	15 lbs	20	50.1	0.0
1	Kneeling Crossover Flies	15 lbs	20	35.2	60.0
2	Single Arm Bent Over Reverse Flies	15 lbs	20	71.1	0.0
2	Kneeling Crossover Flies	15 lbs	20	51.5	60.0
3	Single Arm Bent Over Reverse Flies	15 lbs	20	75.9	0.0
3	Kneeling Crossover Flies	15 lbs	20	49.5	60.0
1	Kettlebell Farmer’s Hold	105.6 lbs	ME	30.0	0.0
1	Plank		ME	75.4	60.0
2	Kettlebell Farmer’s Hold	105.6 lbs	ME	30.0	0.0
2	Plank		ME	76.3	60.0
3	Kettlebell Farmer’s Hold	105.6 lbs	ME	30.0	0.0
3	Plank		ME	65.2	3.5