ZAPTFITNESS
Coach
Zach Andrewartha
Wanting to dip there toes in, looking to complete the event
Features1 sessions per week
Must use App app to view and log training
Program Training
WHAT TO EXPECT
A tough but yet stimulating program, because of the specific shifts from the strength to endurance to hyrox specific blocks, make for it to be a very fun program. What makes it the most fun is the huge RESULT on raceday.
BENIFITS
Learn how to build the ultimate engine, with proven training methods that get your power output higher & most of all sustained.
In the process your will learn a heap of knowledge you didn't know you needed. GUARANTEED
Features
Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Detailed, expert instruction
A coach who will hold you accountable and provide the feedback & knowledge you need to grow
Delivered through TrainHeroic
A coach and team that will push you harder, know you better, and keep you going longer, all at the accessibility of your phone/device.
Sample Week
Week 1 of 16-week program
Sunday
Week 1 Day 1
A1
Bulgarian Split Squat
6 x 15
A2
Bench Press
3 x 15
B1
Goblet Squat
3 x 15
B2
Incline DB Bench Press
3 x 15
C1
Leg Press
3 x 15
C2
Tricep Rope Pulldowns
3 x 15
C3
Hanging Knee Raise
Monday
Week 1 Day 2
A
Pull-Up
B1
Seated Row
3 x 15
B2
Ab Wheel
C
Single Arm DB Row
6 x 15
Circuit
D
3 ROUNDS Rower x500m Skipping x100 1min rest
Tuesday
Week 1 Day 3
A
Steady state run
@ 30:00
Wednesday
Week 1 Day 4
A
Deadlift
3 x 8
B1
Chin-Up
B2
Barbell Hip Thrust
3 x 15
C1
Rack Pull
3 x 5
C2
Prone Machine Hamstring Curl
3 x 15
D1
Single arm DB hammer curl
6 x 5
D2
Weight crunch (ab machine)
3 x 12
Thursday
Week 1 Day 5
A1
Seated DB Shoulder Press
3 x 15
A2
Hanging leg raise (straight leg)
B
Landmine thruster
3 x 15
C1
Landmine press
3 x 15
C2
Pallof press
3 x 10
D
Dead Hang
Circuit
E
3 ROUNDS Ski x500m wall ball x20
Friday
Week 1 Day 6
A
Run
2 x 2000
More from ZAPTFITNESS
programs
