HYROX Diary: Ski + Wall Ball AMRAP 12 — Glute Strain Day
September 16, 2026 glute-adapted HYROX diary from Eldorado (Santa Fe), New Mexico: left glute strain mid-run cancelled the mile + BBJ and stood down AM Basalt + PM Strength B. Evening SkiErg 200m + 10 wall balls @ 14 lb, AMRAP 12, 8 rounds even (RPE 7). Day total 1,768 / 204 / 148 / 36 vs a 2,800 / 240 / 280 / 80 cut target.
Glute-Adapted: Ski + Wall Ball AMRAP 12
SkiErg, 14 lb Wall Ball
12:00 AMRAP — Ski 200m + 10 WB
8 Rounds Even (RPE 7)
Wednesday, September 16, 2026. A glute-adapted engine day at ~7,000 ft in Eldorado (Santa Fe), New Mexico.
The morning plan was AM Basalt + PM Strength B. Mid-run the left glute strained. The planned mile + burpee broad jumps were cancelled on the spot. Both named sessions were stood down. Restriction logged: no run, no BBJ, no hard hip hinge until pain-free; prefer ski and light wall ball; stop if the pain goes sharp.
Coach intervention (glute-swap-2026-09-16) replaced the day with one session: Ski + Wall Ball AMRAP 12. Supplements and mobility still got done. The north star is still sub-1:20 at InBody HYROX Phoenix (Men's Open 50–54). Protecting the glute is how you stay in the cycle.
Session — Ski + Wall Ball AMRAP 12
Evening only. Logged finished around 7:45 PM Mountain.
- Format: 12-Minute AMRAP (As Many Rounds As Possible)
- Score: 8 rounds even
- RPE: 7 / 10
- Log Note: *"Cardio felt good. Ski erg hurt a bit"*
Round Protocol
Each of the eight completed rounds:
- SkiErg: 200 m
- Wall ball shots: 10 @ 14 lb (coach swap note said light / ~12 lb; the log is 14)
Round 9 started on both movements and died on the 12:00 cap. No extra stations, no hero finish.
Long-Form Breakdown (~12:04)
Session Highlight Short (~40s)
Tactical Takeaways
- Protect the hinge, keep the engine: Ski + light wall ball replaced run, BBJ, Basalt, and Strength B. Volume stayed; the glute did not get a hard hip hinge.
- Cardio vs. SkiErg: The note is honest — cardio felt good; the ski erg hurt a bit. That is still useful threshold work at altitude without asking the glute to run.
- 14 lb, not 12: Coach called for light / ~12 lb. The log is 14. Eight even rounds inside 12 minutes is the score that matters, not the unused ninth.
Solid adapted engine day. Protected the glute. Kept ski and wall-ball volume.
Nutrition Log: Cut Target, Injury Day Intake
Cut plan for the day was 2,800 · P 240 · C 280 · F 80. Actuals landed well under — AM sessions were stood down, Pre-PM and before-bed were not logged, and dinner was almost no carbs.
Targets vs. Actuals
| Metric | Target | Actual | Delta |
|---|---|---|---|
| Calories | 2,800 kcal | 1,768 kcal | −1,032 kcal |
| Protein | 240 g | 204 g | −36 g |
| Carbohydrates | 280 g | 148 g | −132 g |
| Fat | 80 g | 36 g | −44 g |
Meal Breakdown
| Meal / Timing | Calories | Protein (g) | Carbs (g) | Fat (g) | Logged Foods |
|---|---|---|---|---|---|
| Breakfast / Pre-AM | 445 | 41 | 45 | 13 | 2 eggs, 1 toast, 1 banana, 1 scoop protein in water |
| Post-AM | 733 | 64 | 96 | 6 | 244 g chicken breast (raw wt), 2 Tbsp Bachan's, 2 servings TJ jasmine rice |
| Pre-PM | — | — | — | — | *Not logged* |
| Dinner / Post-PM | 590 | 99 | 7 | 17 | 294 g cooked chicken breast, 1/2 FitCrunch Cookie Dough |
| Before Bed | — | — | — | — | *Not logged* |
| Day Total | 1,768 | 204 | 148 | 36 | *3 logged meals; AM windows eaten, AM sessions stood down* |
Macro Notes
- Energy (−1,032 kcal): Injury-day intake, not a two-a-day. The cut target assumed more work than the glute allowed.
- Protein (−36 g): 204 g is still a working day of amino acids; short of the 240 g plan.
- Carbs (−132 g): Post-AM rice carried almost all of the day's carbohydrate. Dinner was 7 g.
- Fat (−44 g): Cleanest of the four macros to miss when the evening session is ski + wall ball, not Strength B.
Road to HYROX Phoenix 2027
A Base Build week that swaps the run and the hinge is still a logged week. The restriction stays until the left glute is pain-free: no run, no burpee broad jumps, no hard hip hinge.
Recording the cancelled work and the adapted score in Gird keeps the diary honest. The 8-round AMRAP is the day. The unused mile, BBJ, Basalt, and Strength B are the story.
Full long-form: YouTube · Short: YouTube Shorts · Channel: @aidadryness
I track all my interval paces, kettlebell loads, and HYROX prep sessions inside Gird. If you want structured programming with adaptive macro balancing: