Weekend Update: HYROX & Victoria Day Hours
It’s an massive weekend for the Bytown community! We have some important schedule changes to share as we support our team and celebrate the long weekend.
Sunday, May 17: Closed for HYROX Ottawa
We will be closed this Sunday. A large group of our coaches and members will be heading over to the EY Centre to compete in the first-ever HYROX Ottawa!
We’ve seen the hard work everyone has put in during our “Engine Room” sessions, and we couldn’t be prouder. We wish all our athletes the absolute best of luck—go out there, stay tall on those lunges, and leave it all on the floor!
Want to come cheer? If you aren’t competing but want to witness the electric atmosphere, it is a blast to watch as a spectator. Tickets for spectators are still available online—come help us make some noise for the Bytown crew!
Monday, May 18: Victoria Day Hours
To celebrate the holiday, we will be running a limited schedule on Monday. We want to make sure you still get your holiday “burn” in before the BBQs start!
Monday Class Times:
- 9:00 AM
- 10:00 AM
- 11:00 AM
All other afternoon and evening classes are cancelled for the holiday. Regular programming resumes Tuesday.
A Quick Reminder for our Office Workers:
If you’re heading out for the long weekend or spending extra time on your feet at the EY Centre, don’t forget to keep up with your mobility! After a big event or a long drive, those hip flexors will be tight.
Are you interested in getting the workout and some health tips in your email daily? Subscribe here.
Just a reminder but you can sit down for a FREE goal setting session with me to help go over a plan to help you reach your goals. If you don’t have any goals, we can also work on that to help give you some motivation and better directions. http://goals.bytown.fit
MONDAY
A) Pause Back Squats
5 sets of 5
* 3-second pause at the bottom of every rep.
RPE 7 (Moderate – leave 3 reps in the tank on your final set)
B) “The Posture Project”
12 Minute AMRAP
15/12 Calorie Row
10 Dual Dumbbell Box Step-ups (24/20″) (35/20 lbs)
40m Dual KB Farmer Carry (24/16 kg) — 2 lengths of the 20m turf
Target Rounds: 4–6 Rounds. | Time Cap: 12 Minutes.
TUESDAY
A) Power Clean
Every :90 x 8 Sets:
3 Power Cleans (Reset after each rep.)
B) For Time
21 Power Cleans 115/80
21 Box Jump Overs 24/20
21/15 Cal Row
15 Power Cleans 135/95
15 Box Jump Overs 24/20
15/12 Cal Row
9 Power Cleans 185/135
9 Box Jump Overs 24/20
9/7 Cal Row
Time Cap: 17 mins | Score: Total Time
WEDNESDAY
A) 4 Rounds for Quality:
8-10 Band Straight-Arm Press Downs
6-8 Strict Pull-ups or Hard Ring Rows
5-8 Box/Bench Dips or Ring Dips
4-6 Low-Ring Muscle-Up Transitions
B) For Time
1000m Row
80 Double Unders
60 SB Zercher Lunges
40 AbMat Sit-ups
20 Sandbag Over Shoulder
10 Strict HSPU
800m Run
Time Cap: 24 mins | Score: Time
THURSDAY
A) Deadlift
5 Sets x 5 Reps
Sets 1-2: RPE 6-7 | Sets 3-5: RPE 7-9 | Rest 2:00
B) AMRAP 20
400m Run
20 Kettlebell Swings 53/35
15 Hand-Release Push-ups
10 Burpee Box Jump Overs 24/20
60m Sandbag Bear Hug Carry
Intent: Simple movements, high output. The carry after box jumps forces athletes to control breathing under fatigue.
FRIDAY
A) 3-4 Sets
50 Russian Twists (5-6/10RPE)
200ft Offset OH/Farmer’s Carry (Switch halfway)
B) For Time
60 Wall Balls
20 Power Cleans (155/105)
60 Wall Balls
-Rest 3min-
40 Box Jump Overs (24″/20″)
15 Bar Muscle Ups
40 Box Jump Overs
SATURDAY
A) Soul Crusher: Victoria with a Twist
5 Rounds for Time:
10 Thrusters (65/95), 14 Box Jumps (20/24), 12 SDHP (65/95), 12 Burpees, 27 KB Swings (Y/G)
***E2MOM 7 wall balls (14/20)
B) Partner WOD
100 WB, 90 WB Lunges, 80 Cal Ski, 70 KB Swings, 60 Cal Row, 50 Box Jumps, 40 Burpees to Plate, 30 Cal Bike, 20 WB Sit-ups, 10 Push-ups.
**200m run with wall ball after each exercise
SUNDAY
Closed for HYROX – Good luck to all our athletes competing!
