Tag: Training Log

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 21, 2025
Weekly Roundup: June 9th – June 15th
This past week of training (June 9th – June 15th, 2025) was a fantastic block of layering different types of stimulus, from trail running and focused strength work to high-intensity intervals and a massive partner challenge. It was all about building 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 9th: Trail Running Safety & The Unexpected

The week kicked off with a 12km trail run. This session turned into an important lesson on safety and navigating the unexpected when out in nature. It became more about problem-solving and being prepared than hitting specific paces, which is a crucial skill in itself.

Read the full story and safety takeaways: [June 9th – Trail Running Safety: Navigating the Unexpected]

Tuesday, June 10th: Forced Rest Day

Tuesday was an unplanned but helpful recovery day. I was booked solid with work and didn’t have time to get a workout in. While it wasn’t my choice, getting that extra recovery time was definitely beneficial for the hard sessions planned for the rest of the week.

Wednesday, June 11th: Training the Ego – Push/Core & a 5km Tempo Run

Wednesday was a great lesson in smart training. I hit two distinct sessions with a clear theme: training for the intended stimulus, not just for heavy weight or max speed.
- Workout 1 (Push & Core): A quick but intense session with three supersets (Push Press/Toes to Bar, Bench Press/GHD Sit-ups, Neutral Grip DB Incline/Tricep Extensions). The main takeaway was “checking my ego” by lowering the weight on several exercises to ensure I could complete all 20 reps per set unbroken with good tempo.
- Workout 2 (5km Tempo Run): The goal was a sub-5:00/km pace, but not all out. It was a huge confidence booster to find I had to actively hold myself back to stay in the tempo zone, finishing with an average pace of 4:52/km.
Read the full breakdown and my thoughts on smart training: [June 11 – Training the Ego: Push/Core Workout & 5km Tempo Run]

Thursday, June 12th: Pull Strength & Lactate Threshold Intervals

This was another multi-part day. It started with a 10km BikeERG warmup, followed by a pull-focused strength session with supersets (Barbell Rows, Ring Rows, Cable Pulldowns, various curls). The day finished with a brutal but effective lactate threshold running workout, consisting of two blocks of five 40-second hard intervals, which were hitting around a 3:19/km pace.

My Takeaway: This day was all about building capacity at both ends: muscular endurance under load and the ability to handle and recover from high-intensity running efforts.

See the detailed data for all three sessions: [June 12 – Hyrox Prep: Pull Strength & Lactate Threshold Run]

Friday, June 13th: Partner WOD & a Sled Pull PR!

Feeling a bit sore from the lactate run, I started with a deliberate 10-minute BikeERG warmup (holding >200W). Then, I teamed up with fellow coach Jordan for a massive “100 Rep Partner Challenge” (1km Row, 100 Wall Balls, 100 cal Echo Bike, 100 Box Jumps, 100 Burpee Pull-ups, 1km Row), which we finished in 27:09. The highlight of the day came afterward when I decided to test a heavy sled pull and hit a huge PR of 610 lbs for 100 feet!

My Takeaway: A fantastic reminder of how training with a partner can push you to new levels, and that sometimes, even when you start out sore, you can hit a massive PR if you’re smart about your warmup and approach.

Read the full story of the partner WOD and the PR: [June 13 – Partner WOD & a 610lb Sled Pull PR]

Saturday, June 14th: Active Recovery Run

After a big week, Saturday was a dedicated active recovery day. The only goal was an easy 6km run, holding a steady 6:02/km pace to get the blood flowing and flush out the system. This was crucial for setting up Sunday’s session.

Sunday, June 15th: Quad Endurance Finisher

The week finished with a time-crunched but intense quad-focused endurance workout. After a high-rep squat warmup, I hit two tough supersets: one with Barbell Bulgarian Split Squats and Air Squats, and another with Slantboard Goblet Squats and Barbell Reverse Lunges. This session was a real quad-burner and a great example of how a well-planned recovery day can lead to a high-quality performance the next day.

Read the full breakdown of the recovery/performance combo: [June 15 – Recovery Run & A Brutal Quad Endurance Workout]

Overall Weekly Reflections

This week was a fantastic blend of high-intensity work, strength endurance, and smart recovery. It highlighted the importance of adapting sessions based on how the body feels (like dropping weight on June 11th) and using lower-intensity days to set up bigger efforts (like the June 14th run leading into the June 15th quad session). Every workout, whether a PR effort or an easy recovery run, served a specific purpose in the bigger picture of preparing for 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!
June 15, 2025
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

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

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

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

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

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

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 8, 2025
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

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
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
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

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)
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
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!
June 2, 2025