This past week, from June 22nd to June 28th, was a dynamic blend of high-intensity training, personal records, and essential active recovery, perfectly mirroring the varied demands of Hyrox. From hitting a new 5km PR to battling through a tough CrossFit WOD and balancing it all with active recovery days, this week showcased how a holistic approach keeps you moving forward. Here’s a look back at how the week unfolded and the lessons learned for your Hyrox journey.
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
Sunday, June 22nd: Active Recovery in London
Kicking off the week in London with the kid was a fantastic way to prioritize active recovery. We spent several hours at a trampoline park, which provided a really fun way to get the heart rate up with jumping, obstacle courses, and playful running. The rest of the day involved extensive walking around a museum, contributing a significant number of steps and light aerobic work. This highlights that recovery doesn’t always have to be passive; movement can be medicine.
Monday, June 23rd: Rest & Rebalance
Monday was a non-training day, driven by a busy schedule of two shoots and a coaching session. While missing a planned workout can sometimes feel like a setback, it’s a crucial reminder that life happens. Prioritizing rest and avoiding burnout, especially with a demanding schedule, is paramount for long-term progress and preventing injury. Sometimes, the best workout is no workout at all.
Tuesday, June 24th: Strength-Power-Run Triplets
Tuesday brought a challenging session focused on building “compromised running” ability. This workout utilized Strength-Power-Run Triplets to train the body to maintain running efficiency even after taxing strength movements, a direct simulation of Hyrox race demands. It was a tough session that pushed my ability to run under fatigue.
Wednesday, June 25th: Deadlift PR & Chest Endurance
Wednesday was a big day for strength and targeted muscular endurance. The session started with a deadlift workout where I hit a significant PR, followed by a chest-focused metcon. This workout is fully broken down in my post: Deadlift PR & Chest Endurance Triplet for Hyrox. It was an excellent example of building foundational strength and localized endurance crucial for Hyrox’s pushing and pulling stations.
Thursday, June 26th: AMRAP40 Leg Burner
Thursday delivered a serious leg workout, an AMRAP40 that accumulated over 450 squats and nearly as many deadlifts. This progressive, high-volume session, which I programmed for CrossFit Birch Bender’s weekly Hyrox class, is detailed in AMRAP40 Leg Burner: Building Hyrox Endurance Through Progressive Volume. It was a true test of grit and a fantastic way to build race-day resilience.
Friday, June 27th: Family Fun & Active Recovery, Plus a Sled Push PR!
Another active recovery day disguised as family fun! I spent the day at Skyzone Trampoline Park with the kid, enjoying jumping, running, and navigating obstacle courses – a playful yet effective way to move. Following that, we headed to Canada’s Wonderland, where I accumulated a substantial number of steps from walking around. Later in the afternoon, before a personal training session, I managed to hit a significant Sled Push PR, pushing 700lbs for 50 feet! These days are essential for recovery, maintaining general activity, and mental well-being, while also finding moments to push performance limits.
Saturday, June 28th: 5km PR Run!
The week culminated with a massive personal best on Saturday: a 5km run completed in 22:13, at a blistering 4:27/km pace. This shattered my previous PR by a remarkable 1 minute and 18 seconds! This achievement highlights the importance of consistent running development, even amidst varied functional training. It was a highly rewarding effort that reinforced the progress in my aerobic capacity and speed.
Sunday, June 29th: “Burden of Will” CrossFit WOD (With Jordan)
Rounding out the week, Sunday was an epic CrossFit session with Jordan, tackling “Burden of Will.” This challenging workout, which included a 20lbs vest and a 1600m run in the heat, pushed us both to our limits. We aimed for sub-30 minutes and successfully completed it in 28:46. This intense session of compromised running and weighted movements perfectly rounded out the week, building mental and physical resilience vital for Hyrox. You can read more about this workout in Weekend Warriors: 5km PR & CrossFit ‘Burden of Will’ for Hyrox Resilience.
Overall Weekly Reflections
This week was an incredible testament to the power of balanced and progressive training for Hyrox. From setting new running PRs and tackling high-volume strength sessions to integrating active recovery and embracing tough CrossFit WODs, every day contributed to a stronger, more resilient athlete. The progress in my 5km run pace is particularly encouraging, underscoring the importance of building a strong aerobic engine. The consistency, coupled with strategic intensity and recovery, is clearly paying dividends for the Toronto Hyrox race. Remember, it’s not just about what you do, but how you integrate it all for peak performance.
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!
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