Seamus O'Hara

Tag: Wall Balls

  • Hyrox Partner Challenge: ‘Expensive Relationship’ for Ultimate Resilience

    Hyrox Partner Challenge: ‘Expensive Relationship’ for Ultimate Resilience

    Are you ready to test your teamwork, push your limits, and build unparalleled resilience for your next Hyrox race? This post breaks down “Expensive Relationship,” a challenging Hyrox partner workout I programmed for CrossFit Birch Bender on July 5th. This workout is designed to expose weaknesses, build mental toughness, and simulate the relentless, compromised efforts of race day. You’ll learn how partner workouts can elevate your performance and how to tackle complex conditioning pieces for maximum Hyrox benefit.

    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

    “Expensive Relationship” – Hyrox Partner Metcon

    A challenging partner workout designed for total reps, with partners switching as needed and both working simultaneously. The scoring system encourages strategic effort.

    For Total Reps | Switch as Needed | Both Working

    AMRAP5 (Block 1)

    • Partner 1: 10 x 100m Shuttle Runs
    • Partner 2: 100′ Sled Push @225/180 (Mixed Partners = 225lbs)
    • Score is sled pushes minus remaining Shuttle Runs (completed only)

    Rest 1:00

    AMRAP5 (Block 2)

    • Partner 1: 100/75 cals Machine (Mixed Partners = 88 cals)
    • Partner 2: Air Squats
    • Score is Air Squats minus remaining cals

    Rest 1:00

    AMRAP5 (Block 3)

    • Partner 1: 100 Wallballs @14/10
    • Partner 2: Ring Rows
    • Score is Ring Rows minus remaining Wallballs

    Rest 1:00

    AMRAP5 (Block 4)

    • Partner 1: 100/75 cals Machine (Mixed Partners = 88 cals)
    • Partner 2: Burpees
    • Score is Burpees minus remaining cals

    Rest 1:00

    AMRAP5 (Block 5)

    • Partner 1: 120 Russian KB Swings @Grn/Yel
    • Partner 2: Push-ups
    • Score is Push-ups minus remaining KB Swings

    Rest 1:00

    AMRAP5 (Block 6)

    • Partner 1: 100/75 cals Machine (Mixed Partners = 88 cals)
    • Partner 2: Sandbag Lunges @40/30
    • Score is Sandbag Lunges minus remaining cals

    Movement Breakdown & Rationale

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

    • Shuttle Runs: Simulates the short, intense bursts of running within Hyrox stations and transitions, building anaerobic capacity and agility.
    • Sled Push: A core Hyrox station, this builds powerful leg and core strength endurance. The partner dynamic (one pushing, one running) directly mimics compromised running.
    • Machine Cals (Rower/SkiErg/Assault Bike): High-intensity, full-body cardiovascular work that directly translates to Hyrox stations. Alternating with a partner keeps the intensity high.
    • Air Squats: Builds leg endurance and muscular stamina, essential for wall balls, burpee broad jumps, and maintaining running form under fatigue.
    • Wallballs: A signature Hyrox movement, testing full-body power endurance, shoulder stamina, and coordination under fatigue.
    • Ring Rows: Develops upper body pulling strength and endurance, crucial for maintaining posture and efficiency, especially after pushing movements.
    • Burpees: The ultimate full-body conditioning exercise, directly preparing you for the burpee broad jumps and testing resilience under extreme fatigue.
    • Russian KB Swings: Builds explosive hip power and posterior chain endurance, beneficial for sled pulls and overall power output.
    • Push-ups: Strengthens chest and triceps, directly applicable to the sled push and burpees.
    • Sandbag Lunges: A direct Hyrox station, this builds unilateral leg strength, core stability, and muscular endurance under load.

    My Experience & Key Takeaways for Your Training

    Yesterday’s “Expensive Relationship” partner workout at CrossFit Birch Bender was a truly tough and insightful session, offering valuable lessons for your Hyrox training. This workout is a masterclass in compromised work and strategic pacing. With partners switching as needed and both working, the intensity remained incredibly high throughout each AMRAP. The scoring system, penalizing incomplete work, forced a relentless pace and highlighted the importance of efficiency. For your Hyrox preparation, this type of partner workout is invaluable: it builds mental toughness by pushing you through discomfort, simulates race-day fatigue by forcing you to work under duress, and exposes weaknesses in your transitions or specific movements. The sled push block, in particular, perfectly mimicked the compromised running scenario. Even though it was brutal, the shared effort with a partner makes these tough workouts more manageable and incredibly motivating. Embrace these complex, high-intensity pieces; they are where you truly build the resilience needed for race day.

    Scaled Options

    If you are looking to take on a partner workout like “Expensive Relationship,” here are a few ways to scale it to your fitness level:

    • Reduce AMRAP Duration: Shorten each AMRAP block from 5 minutes to 3 or 4 minutes to reduce overall volume.
    • Adjust Weights/Cals:
      • Sled Push: Reduce the weight on the sled.
      • Machine Cals: Lower the target calories per minute or reduce resistance.
      • Wallballs: Use a lighter wallball.
      • Russian KB Swings: Use a lighter kettlebell.
      • Sandbag Lunges: Use a lighter sandbag or perform bodyweight lunges.
    • Modify Movements:
      • Shuttle Runs: Reduce distance or perform high-knees/butt kicks in place.
      • Ring Rows: Adjust body angle to make them easier, or substitute with banded rows.
      • Burpees: Perform step-back burpees (no jump or pushup) or burpees to a box.
      • Push-ups: Perform incline pushups (hands on a box or bench) or knee pushups.
    • Change Scoring: Instead of subtracting, simply aim for “as many reps/meters as possible” for each movement, removing the penalty aspect.
    • Increase Rest: Add an extra 30-60 seconds of rest between each AMRAP block.

    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 5th)

    “Expensive Relationship” – Hyrox Partner Metcon
    Time: 09:09 AM
    Duration: 35:12 minutes
    Calories Burned: 522
    Average Heart Rate: 161 bpm
    Max Heart Rate: 176 bpm
    Steps: 1342
    Min Respiration Rate: 24.88 | Max Respiration Rate: 39.96 | Avg Respiration Rate: 34.85

    Workout Structure & Scoring:
    Block AMRAP5 Partner 1 AMRAP5 Partner 2 Score
    1 10 x 100m Shuttle Runs 100′ Sled Push @225/180 (Mixed = 225lbs) Sled pushes minus remaining Shuttle Runs
    2 100/75 cals Machine (Mixed = 88 cals) Air Squats Air Squats minus remaining cals
    3 100 Wallballs @14/10 Ring Rows Ring Rows minus remaining Wallballs
    4 100/75 cals Machine (Mixed = 88 cals) Burpees Burpees minus remaining cals
    5 120 Russian KB Swings @Grn/Yel Push-ups Push-ups minus remaining KB Swings
    6 100/75 cals Machine (Mixed = 88 cals) Sandbag Lunges @40/30 Sandbag Lunges minus remaining cals
  • June 13 – Partner WOD & a 610lb Sled Pull PR

    June 13 – Partner WOD & a 610lb Sled Pull PR

    Today, Friday, June 13th, 2025, was all about teamwork, grit, and hitting a big personal record. I was feeling quite sore after yesterday’s lactate threshold run intervals, so the day started with a deliberate, focused warmup before teaming up with my fellow coach Jordan for a huge partner workout we had planned. The day ended on a high note with an unexpected PR that I’m incredibly stoked about!

    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: The Warmup – Priming the Engine

    Given the soreness from yesterday, getting properly warm was non-negotiable. I hit a quick 10-minute session on the BikeERG with a specific goal: maintain an average power output above 200 watts. This helps elevate the heart rate, get blood flowing to the muscles, and prepare the body for the intense work to come, all while being low-impact.

    My Experience: Goal achieved! I held an average of 205 watts for the duration, which felt great. It was the perfect way to shake off the soreness and get mentally dialed in for the main event.

    Workout 2: The “100 Rep Partner Challenge”

    This was the centerpiece of the day’s training – a massive chipper-style workout that Jordan and I tackled together. In partner workouts like this, you split the work as needed to keep moving as efficiently as possible. It’s a fantastic way to push yourself harder than you might alone.

    The Workout Blueprint (For Time):

    • 1000m Row Erg
    • 100 Wall Balls (20 lbs)
    • 100 cals Echo Bike
    • 100 Box Jumps (24″)
    • 100 Burpee Pull-ups
    • 1000m Row Erg

    Movement Breakdown & Rationale for Hyrox Prep:

    This workout is a phenomenal test of work capacity, directly applicable to Hyrox.

    1km Row Erg: A staple for building the aerobic engine and full-body endurance required for the start and end of any Hyrox race.

    100 Wall Balls: This is a full Hyrox station. Completing 100 reps, even split with a partner, builds the muscular endurance in the legs and shoulders needed to get through this station efficiently under fatigue.

    100 cals Echo Bike: While not a Hyrox machine, the Echo Bike is arguably one of the toughest conditioning tools out there. Building capacity on this machine makes every other erg feel more manageable.

    100 Box Jumps: Develops explosive leg power, which translates to better running economy and more efficient movement through stations like the Burpee Broad Jumps.

    100 Burpee Pull-ups: An incredibly demanding combination of a full-body metabolic movement (the burpee) and an upper body pulling strength test (the pull-up). This builds a massive engine and serious grit.

    My Experience: Jordan and I pushed hard and finished in 27 minutes and 9 seconds. Splitting the work as needed allowed us to keep the intensity high. The Burpee Pull-ups were, as expected, the toughest part and took the longest chunk of time (8:28). I was particularly stoked about the final 1km row, which we completed in just 3:27 – a great sign that we were able to dig deep and find another gear at the very end of a punishing workout.

    Workout 3: The Sled Pull PR! (A Part of the Crossfit Birch Bender WOD)

    A little while after the partner challenge, feeling good, I decided to test a heavy sled pull.

    The Lift:

    • 100-foot Sled Pull @ 610 lbs

    My Experience: This was a GRIND. My shoes were slipping pretty badly on the surface, which made getting traction difficult, but I managed to pull it the full 100 feet. It felt incredibly good to hit such a massive PR! It’s a huge confidence booster for my overall strength and for Hyrox stations like the sled pull and push.

    Overall Reflections:

    Today was a fantastic reminder of the power of training with a partner to push your limits, and the importance of listening to your body (with a good warmup) while also taking opportunities to test your strength when you’re feeling good. After all that volume and a heavy PR, a rest day from resistance training is definitely in order tomorrow. Plan is to hit a nice active recovery run to flush things out and let the body rebuild.

    Partner Workouts & Pushing Limits for Hyrox

    Training with a partner can be a game-changer for pushing past your perceived limits, a key skill for race day. As a certified Hyrox Performance Coach, I can help you build the strength and work capacity needed for the October Hyrox in Toronto. Let’s find your next gear!

    Get in Touch

    Do you prefer training solo or with a partner? What’s the craziest partner workout you’ve ever done? Share in the comments!

    Workout Summaries (June 13, 2025)

    Warmup (BikeERG):

    • Activity Name: Indoor Cycling
    • Duration: 10m 1s (Moving Time)
    • Distance: 5.0 km
    • Calories: 139 C
    • Avg HR: 129 bpm
    • Max HR: 146 bpm
    • Avg Power: 205 W

    100 Rep Partner Challenge:

    • Activity Name: ROXFIT(15)
    • TOTAL TIME: 27:09
    • Calories: 421 C
    • Avg HR: 162 bpm
    • Max HR: 181 bpm
    • Training Effect: Tempo (Aerobic: 3.3)

    Detailed Log (Partner Challenge)

    # TYPE TIME HR
    11km Row Erg03:41138
    2100 Wall Balls03:08156
    3100 cals Echo Bike04:37164
    4100 Box Jump03:48163
    5100 Burpee Pull Up08:28169
    61km Row Erg03:27173

    Sled Pull PR:

    • Lift: 100-foot Sled Pull
    • Weight: 610 lbs
    • Note: Unlogged by watch, performed after the partner challenge.
  • June 7 – A 1h 43m Hyrox Strength Hybrid Workout

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

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

    A Quick Note on Volume & Intensity

    This workout is exceptionally high in volume and designed as a peak training session. It is not intended as a standard daily workout. Please do not attempt this without significant training experience. Always listen to your body, prioritize good form, ensure adequate recovery, and scale workouts appropriately to your current fitness level and goals. Consistent, smart training is the key to long-term success!

    This Hyrox Workout Blueprint: Strength Hybrid

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

    The Workout:

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

    Movement Breakdown & Rationale:

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

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

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

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

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

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

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

    My Experience & Key Takeaways: The Gauntlet Completed!

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

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

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

    Scaled Version for This Hyrox Workout:

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

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

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

    Simulating Race Day for Hyrox Success

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

    Get in Touch

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

    Workout Summary (June 7, 2025)

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

    Detailed Workout Log

    # TYPE TIME HR
    120 Barbell Back Squat00:57108
    2500m Run02:24117
    3120s Rest02:00147
    420 Barbell Back Squat01:04126
    5500m Run02:27161
    6120s Rest02:00153
    720 Barbell Back Squat01:11140
    8500m Run02:17165
    9120s Rest02:00147
    101km Ski Erg04:17153
    11120s Rest02:00139
    1240 Sandbag Lunges02:50159
    13500m Row Erg01:32164
    14120s Rest02:00154
    1540 Sandbag Lunges02:04156
    16500m Row Erg01:48167
    17120s Rest02:00153
    1840 Sandbag Lunges01:57153
    19500m Row Erg01:50167
    20120s Rest02:00154
    212km Echo Bike03:15163
    22120s Rest02:00161
    2320 DB Deadlift Jumps01:17156
    241km Bike Erg01:52162
    25120s Rest02:00150
    2620 DB Deadlift Jumps01:10152
    271km Bike Erg01:53166
    28120s Rest02:00146
    2920 DB Deadlift Jumps01:10150
    301km Bike Erg01:59161
    31120s Rest02:00147
    321km Run03:59147
    33200m KB Farmers Carry03:35149
    34200m Walking Lunges08:19157
    35100 Wall Balls09:34155
    3650 Burpee Broad Jump10:45156
    37200m Run02:04150
    38200m KB Farmers Carry02:14161
  • May 22 – Hyrox Engine Builder: An Endurance & Power Workout

    May 22 – Hyrox Engine Builder: An Endurance & Power Workout

    This morning, Thursday, May 22nd, 2025, I dove into a demanding Hyrox workout designed to build a robust engine and full-body resilience – crucial elements for my preparation for the Hyrox in Toronto this October. Clocking in at 1 hour, 6 minutes, and 58 seconds, it was a true test of mind and body. But beyond just sharing my experience, I want to break down this session to offer you insights into why these movements were chosen and how you can approach similar training.

    This Hyrox Workout Blueprint: Endurance & Full-Body Strength

    Here’s the structure of the workout. The goal was to combine metabolic conditioning, strength endurance, core work, and a significant aerobic piece.

    The Workout:

    • 3 Rounds:
      • 20 Barbell Push Press @ 65lbs
      • 10 Burpees Over Bar
    • 3 Rounds:
      • 10 Trap Bar Clean Shrug @ 185lbs
      • 20 Wall Balls (20lbs to a 10ft target)
    • 3 Rounds:
      • 10 Strict Toes To Bar
      • 30 Sit-ups
    • Rest:
      • 120 seconds
    • Endurance:
      • 16km Bike ERG

    Movement Breakdown & Rationale:

    Let’s look at why these specific exercises make for an effective Hyrox workout:

    Barbell Push Press: This isn’t just a shoulder exercise; it’s about explosive power. By using your legs to drive the barbell overhead, you’re developing crucial upper body strength and power endurance.
    Why I chose it: It mimics the dynamic nature of many Hyrox movements and builds shoulder resilience needed for obstacles and sustained effort. Starting relatively light (65lbs) allows for maintaining intensity and good form across the sets.

    Burpee Over Bar: The quintessential full-body conditioner. It tests your cardiovascular system, agility, and mental grit.
    Why I chose it: Hyrox workouts demand work capacity. Burpees, especially over an obstacle, are a fantastic way to elevate the heart rate quickly and build that “engine.”

    Trap Bar Clean Shrug: An excellent movement for developing explosive hip extension, back strength, and powerful trap/grip engagement.
    Why I chose it: This translates well to movements like the sled push/pull and farmer’s carry in a Hyrox race, where a strong posterior chain and grip are paramount. The 185lbs was chosen to be challenging but allow for good form through 10 reps.

    Wall Balls: A notorious full-body thrasher combining a squat with an overhead throw.
    Why I chose them: They are a staple in Hyrox for a reason! They test your leg endurance, shoulder stability, core strength, and coordination under fatigue. They are a true mental and physical test.

    Strict Toes To Bar & Sit-ups: Direct core work is vital. Strict Toes To Bar build significant anterior core and hip flexor strength, while sit-ups add volume and muscular endurance.
    Why I chose them: A strong core is the lynchpin for efficient movement, power transfer, and injury prevention throughout a Hyrox event, from running to lifting.

    16km Bike ERG: The long endurance piece.
    Why I chose it: Hyrox races are long. Building a solid aerobic base and the mental toughness to sustain effort for extended periods is critical. The bike erg is a great low-impact way to build this “engine.”

    My Experience & Key Takeaways:

    This morning’s session felt like a true Hyrox simulation. The initial Push Press and Burpee couplet definitely got the system firing. Maintaining intensity here was key, even as the shoulders started to feel it.

    The Trap Bar Clean Shrugs at 185lbs felt heavy but manageable, and transitioning straight into Wall Balls was a significant cardiovascular challenge – that “compromised” feeling is exactly what we train for in a Hyrox workout. The core block was about gritting through, focusing on quality reps even when fatigued.

    After the 2-minute rest, settling into the 16km Bike ERG was all about finding a sustainable pace. I was really pleased to see my splits improve in the back half, particularly in the last 10 minutes. That negative split indicates good pacing and a strong finish, which is a huge confidence booster for longer endurance events. It took over 35 minutes, and that’s where the mental game really kicks in.

    Why This Type of Hyrox Workout Is Effective:

    A session structured like this, blending different modalities – metabolic conditioning, strength endurance, core, and longer aerobic work – is highly effective for Hyrox because:

    • It mimics the varied demands of the race.
    • It trains your body to handle different movements under fatigue.
    • It builds a broad base of fitness, rather than specializing in just one area.
    • It develops mental toughness and pacing strategies.

    If you’re training for a Hyrox workout or just looking to improve your all-around functional fitness, incorporating sessions with this kind of variety and intensity will pay dividends. Remember to scale loads and volumes appropriately to your current fitness level.

    Ready to Build Your Hyrox Engine?

    As a certified Hyrox Performance Coach, I specialize in preparing athletes for the unique challenges of this incredible race. If you’re aiming for the October Hyrox in Toronto, or any other Hyrox event, and need guidance on structuring your training, building your endurance, and developing that “never quit” mindset, I’m here to help. Let’s strategize your race and get you across that finish line feeling stronger than ever!

    Get in Touch

    What does your typical Hyrox workout look like? Share your favorite combinations in the comments!

    Workout Summary

    • Workout Name: HYROX ENDURANCE ENGINE
    • TOTAL TIME: 1:06:58
    • CALORIES: Not Tracked (Bike ERG segment: 483 Cals)
    • AVG HR: Not Tracked
    • Date: Thu, May 22, 2025 at 09:22 AM
    • Synced: Synced from Watch
    • Focus: Full Body Conditioning & Endurance
    • Type: For Time Components + Extended Endurance Piece

    Detailed Workout Log

    # Exercise Time
    1 20 Barbell Push Press @ 65lbs 00:58
    2 10 Burpee Over Bar 00:35
    3 20 Barbell Push Press @ 65lbs 01:01
    4 10 Burpee Over Bar 00:42
    5 20 Barbell Push Press @ 65lbs 01:34
    6 10 Burpee Over Bar 00:47
    7 10 Trap Bar Clean Shrug @ 185lbs 02:26
    8 20 Wall Balls (20lbs) 00:45
    9 10 Trap Bar Clean Shrug @ 185lbs 02:04
    10 20 Wall Balls (20lbs) 00:46
    11 10 Trap Bar Clean Shrug @ 185lbs 02:01
    12 20 Wall Balls (20lbs) 01:03
    13 10 Strict Toes To Bar 01:25
    14 30 Sit-ups 01:43
    15 10 Strict Toes To Bar 01:04
    16 30 Sit-ups 02:03
    17 10 Strict Toes To Bar 01:23
    18 30 Sit-ups 01:47
    19 120s Rest 02:00
    20 16km Bike ERG 35:32

    Bike ERG Splits (16044m in 35:32.2)

    Split Time Meters Pace (/1000m) RPM Watt Cals
    5:00.0 2145 2:19.8 64 128 61
    10:00.0 2152 2:19.4 65 129 62
    15:00.0 2162 2:18.7 65 131 62
    20:00.0 2149 2:19.5 65 129 61
    25:00.0 2211 2:15.6 66 140 65
    30:00.0 2370 2:06.5 71 173 74
    35:00.0 2552 1:57.5 77 215 86
    Interval End (to 35:32.2) 303 1:46.2 89 292 12
    Totals/Averages 16044 2:12.8 67 149 483