Sweet. A buddy and I are planning to go as partners sometime next year. I think they’re all the same, right? IE, every Hyrox is the same events in the same order on the same equipment?
Do you already know if, during the event, you are limited by availability of equipment (IE, several competitors and just a few SkiErgs, so if you’re a little slow you have to wait)? Or do they stage it in such a way that you can just redline the whole way?
In the non-competitive Spartan race heats, most obstacles you’re standing for at least 30 seconds waiting for a spot.
Yes, every Hyrox race is the same in terms of the format. My understanding is, since these are competitions, that you would not be limited by the availability of equipment and that each participant would either have a dedicated or assigned machine.
We’ll see… but I’d be annoyed if I sign up for an expensive competition and have to wait around to jump on a rower.
Strength:
OHP: 2 x 5 x 105 lbs
BSQ: 2 x 5 x 185 lbs
WPUs: 2 x 5 x BW+25 lbs
Ab wheel: 1 x 10
Accessories/circuit: 5 rounds (not racing through it)
15 calories Airdyne
40m Farmer’s Carry; 2x60 lb DBs
15 KB swings; 36 kg KB Time = 13:30
Later…
100 push ups
1 hr easy yoga
Notes: This program, as Dan John explains, does feel too easy. The weights are just flying up - though he instructs not to push the 2x5 days - but I’m also feeling refreshed and, first time in a while, recovered. Not sure how long I’ll continue to run it. It has 10 workouts per block, and the article calls for doing to 4x through, switching the movements slightly every two weeks. I’m thinking of pivoting to bench press and DL as the main lifts next time.
I didn’t either. Can’t go wrong with any Dan John stuff, but this one is especially good. It’s like taking a fun break from hard training in your mind, until you notice you’re actually getting stronger and feeling better than ever.
Warm up:
3 x 5 goblet squats
75 KB swings
4 KB get ups
Main strength work: OHP:
1 x 105
1 x 115
1 x 125
1 x 135
1 x 140
1 x 145 lbs
10 x 75 lbs Back Squat
1 x 185
1 x 205
1 x 225
1 x 245
1 x 275
1 x 295 lbs
10 x 135 lbs
Accessories: Pull ups: 14 - 12 - 10 - 8 - 6 - 4 - 2 (56 total reps Push ups: 28 - 24 - 20 - 16 - 12 - 8 - 4 (112 total reps) Side bends: 1 x 10/10; 65 lb DB
Farmer’s carry: 150 yards; 2 x 55lb DBs. Stop two times
Notes: Visiting a commercial gym by my parents’ house. Pretty nice spot.
You’d think as long as I’ve been lifting I would know this. But even when I’m doing a a 531 workout, I always look at it and think “this isn’t enough…I’ll do x, y, and z at the end”. And then I finish, wiped out, and promptly end the work out.
I found a pair of 25 lb DBs in their garage, and did a Hyrox workout
10 min each zone, 2:00 tranisition. Zone 1. AMRAP of 2/2 side bends, 2 alt DB snatches, 2 alt plank DB pass throughs. Add 2 reps each round Zone 2. AMRAP of 5 DB curls, 5 DB press, 5 DB rows. Rest 0:20 between rounds. Zone 3. AMRAP of 5 DB front squats, Farmer’s carry, 10 DB SLDL w/shrugs
Notes: Did this in their backyard while my wife and parents ate pastries and had coffee. I’m not a big fan of working out in front of people, and my dad, who’s 80, noted how horrible it looked. In reality, it’s a pretty chill workout with light weights but for “normal” people it looks like far more work than is needed in one’s life.
Warm up
20 min walk
3 x 5 prying goblet squats
30 KB swings
KB halos, calisthenics
Strength work (2 x 5 day) OHP: 2 x 5 x 105 lbs WPUs: 2 x 5 x BW+25 lbs BSQ: 2 x 5 x 185 lbs
Conditioning/Accessory circuit
1 mile Airdyne
50 American KB swings; 22 kg KB
50 Burpees
50 1-arm shoulder-to-overhead; 22 kg KB
5 Suitcase carries; 50ft/50ft; 28 kg KB
1 mile Airdyne (didn’t time)
Notes: Woke up groggy from traveling much of the day yesterday and getting home late. The nice thing about Even Easier Strength is that is seems, well, easy to just get in two sets of five. And, in a way, it is but ultimately it’s a solid training day.
I know this wasn’t how Dan John designed it, but I like to get in the swings and carries as part of a MetCons-style circuit at the end. I’m not going pedal to the metal, but still working at a good clip and getting a nice sweat in.
8 am, garage Warm ups:
Goblet squats: 3 x 5 x various weights
KB swings: 5 x 15 @ various weights
Strength: OHP:
1 x 5 x 105 lbs
1 x 3 x 125 lbs
1 x 2 x 145 lbs Weighted pull ups:
1 x 5 x BW+25 lbs
1 x 3 x BW+40 lbs
1 x 2 x BW+50 lbs Ab Wheel: 1 x 10
Lunch time:
1 hour indoor soccer
Notes: Nice day of activity. I skipped the back squats because I did front squats yesterday, had soccer at lunch, and didn’t have time.
This concludes one block of Even Easier Strength. I’ll likely reset with different lifts.
MetCon. 7 rounds for time:
21 calories ski erg
12 toes-2-bar
6 push press; 115 lbs Time = 19:29
Notes: That was a tough one. I opted for the ski erg, which is harder than the row machine. I didn’t really get the true toes-2-bar; just swung my legs to get my feet close to the bar. The push presses were not too much trouble. I’m going up to the city (SF) today, but will try to get in some accessories at some point.
This workout is from Wendler’s Titanium Knick Knack (531 Forever) with the Even Easier Strength warm up
Warm up
20 min walk
3 x 5 prying goblet squats
75 KB swings (5 x 15 x various weights)
Bench Press: 5’s PRO + 5x5 FSL
5 x 95
5 x 125
5 x 145
5 x 170
5 x 190
5 x 215 lbs
5 x 5 x 170 lbs
*S/S 531 sets w/ 3 x 15 face pulls * S/S FSL sets w/ 3 x 10 rear delt raises + 2 x 10 ab wheels
Accessories: WALRUS circuit wearing a 20 lb weight vest 5 rounds:
0.5 mile Airdyne
5 pull ups
10 push ups
25 squats Time = 18:20 (not racing; not lollygagging)
Notes: I know that cherrypicking single workout days from templates isn’t the best approach, but for me - when I’m between programs - I kinda like it. I know what I want to work that day, and leaf through some of my favorite strength coaches to find something that fits. This was a really good one. I’ve looked at this program many times and have been tempted to run it in it’s entirety, but given my other training commitments I just haven’t done it. As always, Wendler is spot on regarding the volume and structure. At first I thought I’d want to do extra volume on the WALRUS portion, but given the FSL sets plus a bit of an extended workout, this was perfect.
I added the Airdyne to the WALRUS work, which is inspired by my CF background. For whatever reason, it just feels right to jump on that for a short time before getting back to the strength work. Jim said to finish within 30 minutes, with no Airdyne and using a vest that’s 10% of your bodyweight. Easy peasy.
Warm up:
20 min walk
3 x 5 KB goblet squats
75 KB swings
Front squat, 5’s PRO:
5 x 75
5 x 95
5 x 115
5 x 145
5 x 165
5 x 185 lbs
WALRUS training wearing a 30# vest. 5 rounds:
0.5 mile Airdyne
5 pull ups
10 push ups
25 squats Time = 18:29
Notes: I didn’t have time to get in the FLS sets, but figured the WALRUS training would cover that movement just fine. I had to remind myself to not race through the WALRUS, and made sure I didn’t beat my time from Sunday. Doing CF, I’m so hellbent on the “for time” aspect of things, that I need to remember I’m just training here and not trying to compete. Still, finished within 10 seconds so kept moving at a decent clip.
Warm up
20 min walk
3x5 prying KB goblet squats
3x5 KB halos
Banded mobility work
Easy calisthenics
531 Bodybuilding template - OHP day: A. OHP 5’s PRO: 55, 75, 95, 105, 115, 125 lbs
S/S with banded face pulls
B1. Standing DB presses: 4 x 12 x 35 lb DBs B2. Empty barbell curls: 4 x 20
C1. Rear delt raises: 4 x 12 x 25 lb DBs C2. DB curls: 4 x 12 x 20 lb DBs
Notes: Wanted a break from Walrus training, and also wanted to get a pump. Kept curls light because my left forearm is still slightly tweaky. It’s taking a while to heal. I really like this particular work in that it’s fun and relatively “easy” compared to other 531 workouts or MetCons. Sometimes you just need a bit less.
Another note is that I’m trying to get back to nightly mobility work and add in a yoga class or two each week. I went away from this, but I really do feel much better when I’m consistent with this. At home, I’ll pull out the yoga mat and spend ~15 minutes on some yoga flows and poses. Nothing extreme at all. At 52, I want to be proactive in mobility work.
Off day from training, but still full of activity:
Noon: 1 hr indoor soccer.
We played the “old guys” (over 40) against the young guys, many in their 20’s. It was pretty close, but they play differently. For us (faculty and staff in their 40’s and 50’s), we don’t chase each other down into corners and battle for possession. We will often just defer, and D up once the guy closest gets possession and brings it out. They are on you the whole time.
4:30 1 hour of slow flow yoga.
Man, every class at this place is “hot” yoga (sorry @simo74 , I thought I was done with that). It’s 92 degrees in the room for every class. I don’t like it. I want just normal, room temp mobility work. I guess that’s not a thing at this spot.
Tomorrow will be rest. Hitting a concert in the evening, and have an early day at work so won’t fit anything in. I can use it, though.
Warm up:
20 min walk
Prying KB Goblet Squats: 3 x 5
KB halos: 3 x 5
KB Windmills: 3 x 5
KB swings (variety of weights, mx of 1- and 2-handed swings): 75
Strength:
High pulls: 10 x 3 x 155 lbs, go every 1:00
ABC MetCon. Using 2 x 22kg KBs 30 rounds, go every 0:45, alternating:
Round 1: 1 Armor Building Complex (ABC) + 8 push ups
Round 2: 1 Armor Building Complex (ABC) + 4 pull ups
Round 3: 1 Armor Building Complex (ABC)
Protein/Breakfast
10:30: 1 hour yoga class
Notes: That ABC MetCon was a little too ambitious. Next time, I’ll either lower the total rounds to 20 or 21, or extend the round length and skip the strength work. Definitely enjoying getting more focused on KB work. Dusted off my Pavel and Dan John books for some inspiration.