Rep Program: Get Strong, Build Muscle, and Boost Fitness
The Rep Program is your go-to for becoming a strong, all-around athlete. It’s all about building strength through weightlifting, packing on muscle with bodybuilding, and pushing your fitness with conditioning. Whether you want to crush a race, dominate a functional fitness comp, or take on a Hyrox event, this program has you covered.
You’ll get better at everything—lifting heavy, running fast, and keeping up with tough workouts. The Rep Program is built to make you well-rounded, strong, and fit from all angles.
What you’ll get:
With the Rep Program, you’ll get stronger, fitter, and ready to take on whatever challenge comes your way!
FeaturesA
Back Squat
5 x 5 @ 70 %
B
Bulgarian Split Squat
4 x 10
C
Romanian Deadlift
4 x 10
D
Prone Machine Hamstring Curl
3 x 10
Conditioning
E
Interval Run - Teriyaki Chicken
2 Rounds 5 Sets 90 Sec Easy 30 Sec Hard 60 Sec Moderate No rest between sets 3 mins rest between rounds.
A
Bench Press
5 x 5 @ 70 %
B
Pull-Up
5 x 8
C1
Incline DB Bench Press
4 x 10
C2
Lat Pulldown
4 x 10
D1
Barbell Bicep Curl
3 x 10
D2
DB Overhead Tricep Extension
3 x 10
Conditioning
E
Tortoise
4 Sets 4:00 On/ 2:00 400m Run or 800m Bike 12 Burpees Max Cal Ski Erg in remaining time *Allow at least 1min on ski erg. Scale run or burpees if needed.
A
Box Jump
5 x 3
B
Power Clean
6 x 3 @ 70 %
C
Deadlift
5 x 5 @ 70 %
D
Strict Press
5 x 5 @ 70 %
E
DB Lateral Raise
3 x 10
Sprint
F
Warm-up: 10 minutes (dynamic stretches, high knees, butt kicks, leg swings) Sprint: 2 x 40m sprints, 2 x 60m sprints, 2 x 80m sprints at 80% effort, 90 seconds rest between each Drill: 3 x 10m explosive starts Cool-down: 5 minutes (light jog and stretching)
A
Front Squat
4 x 5 @ 70 %
B
DB Lunges
3 x 12
C1
Single Leg RDL
3 x 10
C2
Leg Extension
3 x 10
Conditioning
D
Zone 2
Zone 2 Run for 30-90mins A Zone 2 run is a low-intensity, aerobic workout where your heart rate stays between 60-70% of your maximum. This pace allows you to carry on a conversation without much effort, improving endurance and fat-burning efficiency. It's ideal for building a strong aerobic base and enhancing overall fitness without exhausting your body. For most people, it feels like a slow, steady jog, and it's great for long-distance training and recovery runs. A Zone 2 run typically lasts between 30 minutes to 2 hours, depending on your fitness level and training goals. Beginners may start with 30-60 minutes, while more experienced athletes often aim for longer durations to build endurance. For those training for events like marathons or Hyrox races, longer Zone 2 runs (90 minutes or more) can help enhance aerobic capacity and stamina. The key is to maintain a steady, comfortable pace for the entire run. You can perform this on any equipment if running is not an option today.
A
Incline Bench Press
4 x 10
B
1-Arm DB Row
4 x 10
C1
Dip
3 x 10
C2
Seated Cable Row
3 x 10
D1
Tricep Pushdown
D2
DB Bicep Curls
3 x 10
Conditioning
E
Bear
For Time 40-30-20-10 Wall Balls Cal Bike Erg
Conditioning
A
EMOM CLUB - Annabelle
EMOM 40 Min 1- 15/12 Cal Row Min 2- 20m Sandbag Walking Lunges Min 3- 15/12 Cal Ski Min 4- 15m Sled Push Min 5- 60m Farmers Carry Perform movements at Hyrox weights - https://hyroxhk.com/about-race/
Conditioning
B
Long Run
Long Run 60-120mins A long run is a key endurance workout, typically lasting longer than your regular training runs, designed to improve stamina and aerobic capacity. Run at a moderate pace, often in Zone 2 (low intensity). The duration or distance depends on your fitness level and goals, but for most runners, it ranges from 60 minutes to 2+ hours. Long runs are especially important for building endurance in preparation for races like marathons, ultramarathons, or endurance events like Hyrox.