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ATHX / HBRID TRAINING PROGRAM PHASE 2

SHYFTX PERFORMANCE

Functional Fitness, Functional Training, Weightlifting, General Fitness, Strength & Conditioning

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.

**Phase 2: Strength, Speed & Threshold Development

You've built the foundation—now it's time to raise the ceiling.

Phase 2 shifts the focus from structural strength and aerobic base building to developing explosive power, maximal force production, and threshold endurance. Over the next four weeks, you'll train your body to produce more force, move more efficiently, and sustain higher intensities for longer periods.

Strength sessions become heavier and more explosive through compound lifts, plyometrics, and athletic movement patterns designed to improve power, coordination, and force transfer. Conditioning progresses from steady aerobic work to structured threshold intervals and hybrid conditioning sessions that challenge your ability to maintain output while recovering between efforts.

Every workout in this phase has a purpose. You'll continue building strength while learning to express it with speed, improve your work capacity under moderate fatigue, and develop the movement efficiency needed for the demands of ATHX competition.

By the end of Phase 2, you'll be stronger, more explosive, and better equipped to sustain higher intensities—creating the bridge between foundational fitness and the race-specific training introduced in Phase 3.

Primary Focuses:

Build Maximal Strength Increase Explosive Power Improve Threshold Endurance Develop Athletic Movement Enhance Hybrid Work Capacity Prepare for Race-Specific Training

$50

Get ATHX / HBRID TRAINING PROGRAM PHASE 2

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 AND 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

Access to your coaches

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

Programming 7 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

Delivered through TrainHeroic

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

Equipment

Required

DUMBBELLS

Recommended

BARBELL

Sample Week

Week 1 of 4-week program

Monday

PHASE 2 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

Overcoming Squat Iso 2x:20 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

Barbell Back Squat

4 x 6

Squat Jump Stick

3 x 5

Eccentric Pull Ups

3 x 5

Band Pull Aparts

3 x 15

Barbell Reverse Lunge

3 x 8

Seated Cable Row

3 x 10

1/2 Kneeling Plate Side Bends

3 x 12

Density Finisher

Week 1 - 6 min AMRAP (As Many Rounds As Possible) Work continuously for 6 minutes, trying to get as many rounds as possible of the 3 exercises complete 200 m Run Or 200m Row 10 Walking Lunges 8 Sit-Ups

Tuesday

Phase 2 Week 1 Day 2

Threshold Run

Week 1 4 x 6 min @ Threshold Pace 2 min easy jog WHAT IS THRESHOLD PACE?? Threshold Pace: RPE: Run at RPE 7-8/10. You should be working hard but maintaining a consistent pace throughout the interval. You should only be able to speak in short phrases—not hold a full conversation—but you should never be sprinting or slowing dramatically before the interval ends. If you wear a Garmin, Coros, Apple Watch, or WHOOP: Threshold Intervals 85-90% HRmax Approximately Zone 4

Wednesday

PHASE 2 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

1 x 100

Barbell Push Press

4 x 5

Kettlebell Swings

3 x 10

Single Leg RDL to Step Up

3 x 6

X Band Walks

2 x 12

Single Arm DB Row

3 x 10

Explosive Push Ups

3 x 5

Seated DB Arnold Press

3 x 10

Cable Overhead Tricep Extensions

2 x 12

Zottmann Curls

2 x 12

Conditioning

Zone 2 Cardio

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

Thursday

Phase 2 Week 1 Day 4

ATHX Aerobic Capacity

Week 1 4 rounds 500m Ski 400m Run 20 Walking Lunges Rest 60 sec Intensity: Zone 3 / RPE 6-7 (Comfortably Hard) Duration: 30-45 Minutes Primary Goal: Improve Aerobic Threshold & Work Capacity Focus: Consistent pacing, smooth transitions, and efficient movement under controlled fatigue.

Friday

ATHX PHASE 1 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

Barbell Deadlift

4 x 6

Broad Jump.

3 x 4

Barbell Strict Press

4 x 6

Prone IYT

2 x 10

Incline DB Press

3 x 10

Shoulders Elevated Barbell Hip Lift

3 x 10

Alternating Hanging Tuck Ups

3 x 8

Circuit

10 Minute EMOM Every Minute on the Minute Odd Minutes 12 Cal Ski Even Minutes 12 Walking Lunges Start exercise at the start of the minute, rest for however much of that minute you end with. Start second exercise at the start of the next minute, rest for remaining time. Continue to 10 total minutes. You will do each exercise 5 times.

Saturday

Week 1 Day 7

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 / HBRID TRAINING PROGRAM PHASE 2

FAQs

Is this the full 16-week Hybrid Performance Program?

No. This program includes the second 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.

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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