Workouts
I post my daily workouts here in simple analog format, feel free to browse through and try one out!
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Weekly Roundup: PRs, Deloads, and Partner Grinds for Hyrox (June 29 – July 5)
Explore a week of diverse Hyrox training, from smashing personal records to conquering tough functional workouts and balancing smart recovery for peak performance.
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Hypertrophy Kickoff: Glute & Ham Focus with a CrossFit WOD Test
Explore a challenging training day featuring a glute and ham-focused hypertrophy session and a high-intensity CrossFit WOD test, building strength and endurance for Hyrox.
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Hyrox Partner Challenge: ‘Expensive Relationship’ for Ultimate Resilience
Dive into ‘Expensive Relationship,’ a tough Hyrox partner workout that builds mental toughness, exposes weaknesses, and prepares you for the relentless efforts of race day.
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Strategic Deload: Shoulder Focus & Active Recovery for Hyrox
Discover the importance of strategic deloading with a light run and focused shoulder work, crucial for long-term progress and Hyrox readiness.
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Strategic Deload & Unplanned Intensity: Lessons from a Hyrox Training Day
Discover the balance between strategic deloading and pushing limits in a Hyrox class, and how both contribute to long-term fitness and race readiness.
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Canada Day Challenge: Endurance Strength & 60-Floor Stair Climb
Dive into a challenging Canada Day workout featuring high-volume leg and core strength, plus a symbolic 60-floor weighted stair climb, perfect for building Hyrox-level endurance.
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When the Easy Run Gets Tough: Lessons from a Challenging Session
Not every workout is a win. Learn from a challenging run that tested mental fortitude, highlighting the importance of adaptability and listening to your body for Hyrox training.
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Weekly Roundup: Speed PRs, CrossFit Grinds & Active Recovery (June 22-28)
Explore a week of diverse Hyrox training, from smashing a 5km personal record to conquering tough functional workouts and balancing active recovery for peak performance.
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Weekend Warriors: 5km PR & CrossFit ‘Burden of Will’ for Hyrox Resilience
Discover how a weekend of diverse training—from a 5km PR run to a challenging weighted vest CrossFit WOD—builds the ultimate resilience for Hyrox.
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Building Hyrox Endurance Through Progressive Volume
Unpack a high-volume AMRAP workout designed to incinerate your legs and build race-day resilience, with insights on how progressive volume prepares you for Hyrox’s toughest demands.
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Deadlift PR & Chest Endurance Triplet for Hyrox
Discover how a deadlift personal record and a triplet-style metcon focused on chest and core endurance contributed to a powerful training day, building strength and resilience for Hyrox.
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Train for Hyrox with Strength-Power-Run Triplets
Training for Hyrox means learning to run under fatigue. This post breaks down a highly effective workout built on “Strength-Power-Run” triplets, designed specifically to train your compromised running. I’ll take you through the full session (KB Deadlifts, Box Jumps, Unilateral Carries & more), plus provide crucial tips for training safely and effectively in extreme heat.…
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Hyrox Training Roundup: My Week in Workouts (June 15 – June 21)
This past week (June 16-21) was all about targeted work and layering different training styles. I’m breaking down every session: from a brutal quad endurance workout that was fueled by a smart recovery run, to a three-part day of aerobic running, push endurance, and bike intervals. The week’s highlight was a mega core workout that…
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Build Your Back for Hyrox & Mastering Pace-Based Running
This post covers two key Hyrox training topics. First, I break down a tough “Back and Bis” endurance workout with four supersets designed to build the pulling strength needed for the Sled Pull and Row. Then, I discuss why I’ve switched from heart-rate-based running to pace-based running as a crucial strategy for my Hyrox Toronto…
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Try This Mega Core Workout for a Stronger Hyrox Performance
A strong, stable core is the foundation of almost every movement in Hyrox. In this post, I break down a “mega core workout” designed to build exactly that kind of resilience – it was so effective, I was sore for days! I’ll go through the four challenging supersets, including Toes to Bar, GHD Sit-ups, and…
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June 16 – A Trifecta of Training: Base Run, Push Endurance & Bike Intervals
Yesterday’s training was a deep dive into layering different fitness modalities. This post breaks down a three-part day: starting with a 63-minute aerobic base run, moving into a high-volume push endurance session with supersets and techniques like long-length partials, and finishing with quad-searing max effort intervals on the BikeERG. See how each piece contributes to…
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Weekly Roundup: June 9th – June 15th
This past week was a fantastic block of layering different types of stimulus. I’m breaking down every session from June 9th to 15th: from a 12km trail run that taught me safety lessons, to a forced rest day, high-intensity intervals, a massive 610lb sled pull PR, and smart recovery runs setting up tough strength days.…
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June 15 – Recovery Run & A Brutal Quad Endurance Workout
This weekend’s training was a perfect lesson in how smart recovery fuels hard work. I’m breaking down my Saturday active recovery run, where the goal was simply to hold a steady pace, and how that prepared me for Sunday’s brutal, time-crunched quad endurance workout. Dive in to see the full quad session (high-rep squats, Bulgarian…
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June 13 – Partner WOD & a 610lb Sled Pull PR
Today’s training was a monster! After a focused BikeERG warmup, fellow coach Jordan and I tackled a “100 Rep Partner Challenge” – a brutal chipper with 1km rows, 100 wall balls, 100 cal Echo Bike, 100 box jumps, and 100 burpee pull-ups. Then, I capped the day with a massive unlogged PR: a 610lb sled…
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June 12 – Hyrox Prep: Pull Strength & Lactate Threshold Run
Today’s training was a three-parter: a 10km BikeERG warmup, a pull-focused strength session with supersets (Barbell Rows, Ring Rows, Pulldowns), and a tough lactate threshold running workout with 10 hard 40-second intervals. Dive into the full post for the breakdown of each session, the rationale, and all the data, including detailed tables for the strength…
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June 11 – Training the Ego: A Push/Core Workout & 5km Tempo Run
Today’s post is a deep dive into “training the ego” – the crucial skill of making smart adjustments to meet your workout’s true goal. I’m breaking down a quick but intense Push/Core session where I had to lower the weight to maintain tempo, and a 5km tempo run where the challenge was holding back a…
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June 9th – Trail Running Safety: Navigating the Unexpected
My latest trail run turned into an unexpected adventure, serving as a powerful reminder of why preparation and safety are paramount, even on familiar routes. Get practical tips on navigation, devices, and knowing when to backtrack.
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Hyrox Weekly Roundup: June 2 – June 8 – Balance & Progress
This week’s Hyrox training log highlights the challenge and triumph of balancing demanding workouts with a busy schedule. From navigating work commitments to hitting a monster Saturday session and enjoying family time, see how consistency and smart programming keep the progress moving towards Hyrox Toronto.
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June 7 – A 1h 43m Hyrox Strength Hybrid Workout
This Saturday was the day for “The Gauntlet,” a monster 1-hour, 43-minute Hyrox preparatory workout. The session layered multiple strength and cardio blocks before culminating in a brutal chipper finisher with heavy carries, high-volume lunges, wall balls, and burpee broad jumps. Dive into the full post for the complete workout breakdown, my experience (including dealing…
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June 4 – Lessons from a Hot 17km Run & Strength Blitz
This post details a day of two extremes: a super quick but effective CFBB strength session (Chin-up AMRAP, Planks, Wall Sits) when time was tight, followed by a grueling 17km Zone 2 run in 30°C heat. I’m diving into adapting to conditions, the critical role of hydration & electrolytes (and what happens when you run…
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June 2 – The Value of Short Runs When Life Gets Busy
Life got in the way of a bigger workout today, but I still managed to squeeze in an ~80-minute, 11.8km trail run! This post is all about adapting your training when time is tight, the benefits of trail running (even shorter efforts!), and keeping your HR in check. Plus, full run data and why consistency…
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Hyrox Training Roundup: My Week in Workouts (May 26 – June 1)
Another week of Hyrox training in the books! This roundup covers May 26th – June 1st, detailing everything from a “rest day” 15km Zone 2 run and multi-part strength/metcon days, to a quick session focused on work/life balance, and a grueling 1h22m endurance test with Jordan. Dive in for daily summaries, key takeaways, and how…
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June 1 – Hyrox Endurance Test: 1h22m Grinder
Sunday was all about pushing the endurance envelope with fellow coach Jordan! We tackled a grueling 1 hour 22 minute Hyrox-style workout, layering strength and cardio to simulate race day intensity. From DB Incline Press & Ski Ergs to a brutal 100 KB Goblet Squat finisher, this session tested everything. Dive into the full breakdown,…
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May 31 – Juggling Life & Fitness: Tips for Staying on Track
Life gets busy, right? This post is all about navigating the exercise/work/life balance, the importance of consistency over perfection, and tips for getting back to the gym after a break (plus, a super quick posterior chain workout I squeezed in when time was tight!). Perfect for anyone juggling fitness goals with a hectic schedule.
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May 28 – Hyrox Training: Legs, Tabata & 10k Trail Run
Today’s Hyrox training log features a big three-part session! Kicked off with a leg strength endurance workout (squats, lunges), then hit a CrossFit Birch Bender Tabata (Strict Pull-ups & BikeERG sprints), and finished with a 10km trail run. Dive in for the full breakdown, my experience, rationale behind the movements, and scaled options for your…
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May 27 – Big Training Day: Strength, Metcon, Tabata & Hyrox..
Tackled an epic multi-part training day! Started with a focused core session (Toes to Bar & Sit-ups), moved into bodybuilding-style endurance work, then a grueling Hyrox-style Metcon (SkiErg & Devils Complex), and finished with a Tabata blast from the CFBB WOD. Full breakdown of each workout, my experience, why these movements matter for Hyrox, and…
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May 26 – My “Rest Day” 15km Run: The Power of Zone 2 for Hyrox
My legs were screaming for a rest day… so naturally, I went for a 15km Zone 2 run! (Classic Seamus move, right?) Dive into why this “easy” effort is a cornerstone of my Hyrox Toronto prep, the benefits of the 80/20 principle, how Zone 2 impacts lactate threshold, and the full breakdown of today’s aerobic…
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May 25 – Shoulder & Chest Supersets + BikeERG Endurance
Today’s Hyrox training log covers a “recovery-ish” but intense session: shoulder & chest supersets with strict rest, where I even had to drop weight on the strict press, followed by a 1.5-hour BikeERG ride where I hit a new average speed PB! Dive in for the full workout details, my experience, and how this endurance-focused…
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May 24 – Recovery Day Hyrox Workout: Modifying for Intent
Recovery day doesn’t mean doing nothing! I tackled the CFBB programmed Hyrox workout with specific intentions: BikeERG sprints for power data, unbroken bodyweight movements, and controlled strength work, all bookended by recovery runs. Dive into how I modified the session for my needs, the full workout details, and why smart recovery is key for Hyrox…
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May 23 – Big Training Day: Deadlifts, WOD & Hyrox Metcon
What a session! Today involved high-volume deadlifts, a challenging CrossFit Birch Bender WOD (think Farmer’s Carries and arm-burning ladders), and finished with a tough posterior chain Hyrox metcon. My CNS is officially fried! Dive into the full breakdown for all the details, my experience, and key takeaways for your own multi-part training days and Hyrox…
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May 22 – Hyrox Engine Builder: An Endurance & Power Workout
This morning’s Hyrox prep was an absolute marathon – over an hour dedicated to building that crucial race engine! From push presses and burpees to core work and a brutal 16km Bike ERG with a strong finish, this session was all about pushing endurance limits for the upcoming Toronto race. Dive into the full workout…
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May 21 – Building a Powerful Back for Hyrox: A Pull Day Workout Guide
Last night’s Hyrox pull day was all about building serious back and grip strength for Toronto! Partnered with Jordan from Crossfit Birch Bender, we tackled a 37-minute grinder of pull-ups, heavy rows, and levers, all paired with tough erg work. Dive into the session details (even with a watch HR glitch!) and see how this…
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May 19 – Bulletproof Legs: Hyrox Workout Guide
Tackled a brutal quad-focused “For Time” session this Monday as part of my Hyrox Toronto prep! From back squats and runs to battling a frozen rower, this workout (38:02, 399 cal, 138 avg HR) was all about building that race-day grit. Curious how I’m structuring my training or need a Hyrox coach for the October…
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May 17 – Powerful Chest for Hyrox: Workout Breakdown
My Saturday morning chest day was a “For Time” throwdown (37:52, 451 cal, 145 avg HR) specifically designed for my Hyrox Toronto training! Think classic chest builders like bench presses and push-ups, strategically mixed with runs, SkiErg, and rowing to simulate race conditions. If you’re looking to boost your Hyrox performance or need guidance for…