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ATHX / HYBRID TRAINING PROGRAM PHASE 1

SHYFTX PERFORMANCE

Strength & Conditioning, Functional Fitness, Other

Coach

Coach Merissa

ATHX 16-Week Hybrid Performance Program (THIS PROGRAM = FIRST 4 WEEK BLOCK)

The ATHX 16-Week Performance Program is designed to build complete hybrid performance through a progressive blend of strength, endurance, power, and race-specific conditioning.

Over four distinct 4-week phases, athletes will develop a strong foundation of strength and aerobic fitness before progressing into power development, threshold training, anaerobic work, and ATHX-specific performance. Each phase builds upon the last, allowing athletes to improve strength, increase work capacity, enhance fatigue resistance, and maximize performance when it matters most.

By the end of the program, athletes will be stronger, fitter, more powerful, and better prepared to handle the physical demands of ATHX competition. Also, a program of those who want to train in a Hybrid Method who may not compete in ATHX.

THIS PROGRAM = FIRST 4 WEEK BLOCK

Block 1: Foundation & Aerobic Base (Weeks 1-4)

The first four weeks are focused on building the physical foundation necessary for long-term hybrid performance. This phase emphasizes eccentric strength development, muscular hypertrophy, aerobic capacity, and movement efficiency.

The strength sessions utilize controlled tempos and eccentric loading to improve tissue resilience, tendon strength, force production, and movement quality. Conditioning sessions focus on building the aerobic system through tempo running, aerobic capacity intervals, and sustainable endurance work.

The goal of this phase is not to maximize performance immediately but to create a larger foundation from which future strength, power, and conditioning adaptations can be developed.

Primary Objectives: Build foundational strength Increase lean muscle mass Improve tendon and connective tissue resilience Develop aerobic capacity Improve movement efficiency Enhance recovery between efforts Prepare the body for higher-intensity training in future phases

BLOCK 2 RELEASING JULY 4TH

$40

Get ATHX / HYBRID TRAINING PROGRAM PHASE 1

Build Hybrid Strength

Develop full-body strength, durability, and muscle endurance to perform at a high level in both training and competition.

Improve Aerobic Capacity

Build a larger engine with structured endurance training designed to improve recovery, work capacity, and sustained performance.

Increase Power & Speed

Enhance explosiveness, speed, and force production through progressive strength and power training methods.

Perform Better on Race Day

Train with purpose through a proven progression that prepares you for the unique physical demands of ATHX competition.

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

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Barbell // Dumbbell

Recommended

SkiiErg // Rower

Sample Week

Week 1 of 4-week program

Monday

Week 1 Day 1

Prep

ATHX PHASE 1 DAY 1 WARMUP

10 Minutes Cardio - Bike/Row/Skii/ Stairmaster 90/90 Rotations x5e Swimmers x10 Plank Toe Touch x5 Banded Cat Cow x10 e=each side

ATHX PHASE 1 DAY 1 ISOMETRICS

Body Weight Squat Iso x 3:00 Wall Supported Single Leg Spring Ankle Iso x 1:30each Accumulate the total time for each exercise. If you need to take a break during the time pause the time then continue when ready

Barbell Back Squat

2 x 8

Eccentric Barbell Back Squat

2 x 4

Bilateral Snapdown

2 x 4

Barbell Back Squat

2 x 6

Bilateral Snapdown

2 x 4

3 Position Isometric Pull Up

3 x 0:10

Side Lying Single Arm Dumbbell Fly

3 x 8

Goblet Single Leg Squat to Bench / Box

2 x 10

1/2 Kneeling Neutral Cable Row

2 x 10

Suitcase Carry

2 x 30

Conditioning

Zone 2 Cardio

Optional 30 Minutes of Zone 2 Cardio Bike/Walk/Row/Stairmaster

Tuesday

RUN TEMPO

RUN TEMPO 6 X 4 MINUTES WORK | 2 MINUTES REST 4 MINUTE RUN 2 MIN JOG / WALK HR GRADUALLY CLIMBS TO ZONE 3 BY END OF EACH INT SPEND MOST TIME AROUND 75-80% MAX HR

Wednesday

Week 1 Day 3

Circuit

10 Minutes Cardio - Bike/Row/Skii/ Stairmaster 1/2 Kneeling Ankle Rocker to Hamstring Stretch x8e Thread the Needle x8e DB Lat Pull Overs x8 Bottoms Up KB Press x8e e=each side

Jump Rope

2 x 50

Barbell Complex

3 x 3

Barbell Split Squat

2 x 8

Barbell Split Squat

3 x 6

Copenhagen Plank

3 x 20

Chest Supported DB Row

3 x 8

Single Arm Incline D Bench Press

3 x 8

Rope Tricep Extensions

2 x 10

Dumbbell Curl to Press

2 x 10

Physioball Hamstring Curls

2 x 10

Hanging Leg Raises

2 x 10

Hanging Cross Body Tuck Ups

2 x 8

Conditioning

Zone 2 Cardio

Optional 30 Minutes of Zone 2 Cardio Bike/Walk/Row/Stairmaster

Thursday

CONTINUOUS ATHX FLOW

CONTINUOUS ATHX FLOW (35 MIN) A. 400M RUN B. 500M SKII C. 20 WALKING LUNGES D. 500M RUN E. 100M FARMERS CARRY AVG HR ZONE 2 END OF EACH RUN /SKII= LOW ZONE 3 DURING CARRIES/LUNGES HR SETTLES

Friday

Week 1 Day 5

Prep

ATHX PHASE 1 DAY 1 WARMUP

10 Minutes Cardio - Bike/Row/Skii/ Stairmaster Childs Pose Diagonal Reach x:20e Downward Dog to Cobra to World's Greatest Stretch x5e Side Lying Open Books x5e Plank Shoulder Taps x10e Glute Bridge March x5e e=each side

ATHX PHASE 1 DAY 1 ISOMETRICS

2 rounds 3 Position KB Bottoms Up Shoulder Iso x :15 each position 0, 45 and 90 degrees 3 Position Single Leg Glute Bridge Iso x :15 each position

Barbell Deadlift

2 x 8

Eccentric Barbell Deadlift

2 x 4

Barbell Deadlift

2 x 6

Eccentric Barbell Push Press

2 x 4

Band Pull Aparts

2 x 8

Barbell Strict Press

2 x 8

Band Pull Aparts

1 x 8

Dumbbell Bench Press

2 x 10

Shoulders Elevated Barbell Hip Lift

2 x 10

1/2 Kneeling Pall Off Press Rotations

2 x 10

Conditioning

Zone 2 Cardio

Optional 30 Minutes of Zone 2 Cardio Bike/Walk/Row/Stairmaster

Saturday

Week 1 Day 6

Ground Mobility- Full Body

Conditioning

Zone 2 Cardio

Optional 30-45 Minutes of Zone 2 Cardio Bike/Walk/Row/Stairmaster

Coach

More from SHYFTX PERFORMANCE

Coach Merissa

Merissa Carpenito is a CSCS-certified Strength & Conditioning Coach, Sport Scientist, and founder of ShyftX Performance. With experience coaching collegiate, professional, and everyday athletes, as well as competing in ATHX herself, she combines science-backed training with real-world performance to help athletes build strength, endurance, power, and resilience.

A true hybrid training method

Although this program was built around the demands of ATHX competition, it is designed for any athlete seeking to improve hybrid performance. The combination of strength, power, aerobic development, and work-capacity training makes it applicable to ATHX, H

Get ATHX / HYBRID TRAINING PROGRAM PHASE 1

FAQs

Is this the full 16-week Hybrid Performance Program?

No. This program includes the first 4-week phase of the complete 16-week ATHX Performance Program. Phase 1 focuses on building the foundation through structural strength, aerobic development, movement quality, and durability. Additional phases will build progressively on these adaptations.

Do I need to be training for ATHX to benefit from this program?

Not at all. While the program was designed around the demands of ATHX, it is suitable for any hybrid athlete looking to improve strength, endurance, power, work capacity, and overall fitness. The training principles apply to athletes preparing for HYROX, DEKA, and general performance goals.

What equipment do I need?

The program is designed for athletes with access to a standard gym. Recommended equipment includes barbells, dumbbells, kettlebells, cable machines, cardio equipment (rower, bike, treadmill, or running access), and basic functional training equipment.

How many days per week will I train?

The program includes 5 training days per week, consisting of strength training, aerobic development, conditioning, and hybrid-specific work. Sessions are structured to develop multiple performance qualities while allowing for recovery and progression. There is an optional 6th day of training.

What is the primary goal of Phase 1?

Phase 1 is focused on building the foundation required for long-term hybrid performance. Athletes will develop structural strength, improve aerobic capacity, enhance movement quality, and build the durability necessary to tolerate higher-intensity training in future phases.

Is this program appropriate for beginners?

Yes. While the program is performance-focused, exercises can be scaled to match individual ability levels. Athletes with previous gym experience will get the most out of the program, but motivated beginners can successfully follow the training with appropriate modifications.

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