Today is Canada Day, and it was a day to celebrate with a challenging workout! This post breaks down a two-part session that combined a grueling endurance strength workout for legs and core with a monumental stair climb dedicated to the Canada Flag’s 60th birthday. You’ll learn how these types of sessions build resilience, strength endurance, and mental grit, all crucial for conquering your next Hyrox race or fitness challenge.
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
Part 1: Endurance Strength Session (Legs & Core)
This session focused on high-volume strength endurance for the lower body and core, designed to build resilience under fatigue.
- Hang Clean: 3 sets of 10 reps @ 115lbs
- Rest 2:00 between sets
- Superset:
- Back Squat: 3 sets of 20 reps @ 135lbs
- Hanging Leg Raise: 3 sets of 12 reps
- Rest 2:00 between supersets
- Superset:
- Dumbbell Split Squat: 3 sets of 10 reps per leg @ 40lbs dumbbells
- GHD Situps: 3 sets of 20 reps
- Rest 2:00 between supersets
- Barbell Lunge: 3 sets of 5-8 reps per leg @ 135lbs
- Rest 2:00 between sets
Part 2: Canada Day Metcon – The 60/60 Stair Climb
A challenging stair climb designed to test mental and physical endurance, celebrating the Canada Flag’s 60th Birthday.
- Goal: 60 floors
- Load: 60lbs (40lbs bag + 20lbs vest)
Movement Breakdown & Rationale
Here’s a deeper look at why these movements and workout types benefit your Hyrox performance:
- Hang Clean: Builds explosive power in the hips and legs, crucial for dynamic movements like the broad jump. It also elevates heart rate, mimicking the compromised state of a race.
- Back Squat: A foundational movement for overall leg strength and endurance, directly translating to power in the sled push and resilience in wall balls and lunges.
- Hanging Leg Raise: Develops strong core musculature and grip strength, both essential for stability across all Hyrox stations and for movements like the sled pull.
- Dumbbell Split Squat: Targets unilateral leg strength and stability, directly preparing your body for the sandbag lunges and improving balance under fatigue.
- GHD Situps: Builds powerful hip flexor and abdominal strength, crucial for maintaining posture and efficiency during movements like burpees and transitions.
- Barbell Lunge: A high-volume leg endurance builder that closely mimics the sandbag lunges in Hyrox, challenging both strength and stamina in the legs and core.
- Stair Stepper (Weighted): This is an incredible tool for building cardiovascular endurance, leg strength, and mental grit under load. Climbing stairs with weight directly simulates the fatigue of a Hyrox race, particularly the repeated runs and leg-dominant stations. It forces your body to work hard against gravity, building unparalleled resilience.
My Experience & Key Takeaways for Your Training
Today’s Canada Day workout was a true test of endurance and grit, offering some valuable takeaways for your own training. The initial strength session for legs and core felt really good, but the Hang Cleans quickly elevated my heart rate, making the subsequent Squats and Hanging Leg Raises a real grind. By the time I got to the Lunges, my calves were cramping pretty badly, a clear sign of localized muscular fatigue setting in. This highlights the importance of training movements that challenge your cardiovascular system even in strength work, and addressing potential muscular weaknesses or imbalances.
After a much-needed 5-minute break, I transitioned to the Canada Day Metcon: 60 floors with 60lbs (a 40lbs bag paired with my 20lbs vest). This was a mega challenge! I had to take several breaks, pushing through significant discomfort, but I got it done in the end. This part of the workout perfectly exemplifies the mental and physical resilience needed for Hyrox. For your training, don’t shy away from weighted carries or loaded conditioning. Embrace those moments where you have to take a quick break and then push on. Not every day is a win, but even on days where you have to dig deep and fight, the lessons learned and the grit built are invaluable. Celebrate those small victories of pushing through when your body is screaming at you to stop!
Scaled Options
If you are looking to take on a workout like this, here are a few ways to scale it to your fitness level:
- Strength Session:
- Hang Clean: Use dumbbells or kettlebells, or reduce reps. Focus on technique over heavy weight.
- Squat: Reduce weight or perform bodyweight squats.
- Hanging Leg Raise: Perform knee raises or lying leg raises.
- Split Squat: Use lighter dumbbells or bodyweight. Focus on controlled movement.
- GHD Situps: Substitute with abmat situps or butterfly situps.
- Lunge: Reduce weight or perform bodyweight lunges. Focus on full range of motion.
- Stair Climb Metcon:
- Reduce Load: Decrease the weight in your bag or remove the vest entirely.
- Reduce Floors: Aim for a lower number of floors (e.g., 20, 30, or 40 floors).
- No Weight: Perform the stair climb with just your bodyweight.
- Stair Machine: Use a stair climbing machine at a consistent pace for a set duration.
- Hill Sprints: If no stairs are available, find a steep hill and perform repeated hill sprints.
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 TouchPart 1: Endurance Strength Session (Legs & Core)
Time: 12:08 PM
Duration: 44:55 minutes
Calories Burned: 425
Average Heart Rate: 129 bpm
Max Heart Rate: 165 bpm
Min Temp: 27°C
Max Temp: 29°C
Workout Details:
| Exercise | Sets x Reps | Weight |
|---|---|---|
| Hang Clean | 3 x 10 | 115 lbs |
| Back Squat | 3 x 20 | 135 lbs |
| Hanging Leg Raise | 3 x 12 | Bodyweight |
| Dumbbell Split Squat | 3 x 10/per leg | 40 lbs (each DB) |
| GHD Situps | 3 x 20 | Bodyweight |
| Barbell Lunge | 3 x 5-8/per leg | 135 lbs |
Part 2: Canada Day Metcon – 60/60 Stair Climb
Time: 01:05 PM
Duration: 21:50 minutes
Calories Burned: 307
Average Heart Rate: 156 bpm
Max Heart Rate: 172 bpm
Min Temp: 27°C
Max Temp: 29°C
Steps: 1906
Workout Details:
| Activity | Load | Floors |
|---|---|---|
| Stair Stepper | 60 lbs (40lb bag + 20lb vest) | 60 floors |
