Hyrox Dominance
Perform Hybrid
Functional FitnessI'm Nathan, a hybrid race athlete & coach.
Over the last few years I have participated and competed in Hyrox races all over the world.
After my first race, I became obsessed with finding the perfect combination of both strength & endurance required to excel in the sport.
If you are keen to improve your Hyrox race PB, get stronger & fitter, and look great, then this is the program for you!
Over the course of 12 weeks, you will progress through a 3 phase training plan (ACCUMULATION - INTENSIFICATION - PEAK) to become the hybrid athlete you always wanted to be.
Every session contains a fusion of training qualities, including lower body strength & aerobic conditioning, or upper body strength & lactate threshold capacity, all designed to create the complete hybrid athlete and mimic the race day feeling.
This program focuses specifically on building quality strength, functional hypertrophy, muscular endurance, athletic development and peak power.
A
Back Squat
4 x 8
B1
Barbell Step-ups
3 x 12
B2
Back Extension
3 x 12
C1
SkiErg
5 x 300
C2
Rowing
5 x 300
A
Barbell Strict Press
4 x 8
B1
Chest-Supported DB Row
3 x 10
B2
Incline DB Bench Press
3 x 10
Conditioning
C
AMRAP
Every 6:00 x 3-4 rounds 12cal Ski-erg 8 Burpee Broad Jumps 200m Run
A
Run-Specific Warm-Up
B
Run
1 x 1000
C
Run
1 x 5000
A
Trap Bar Deadlift
3 x 10
B1
DB Shoulder Press
3 x 10
B2
DB Front Squat
3 x 10
C1
Alternating DB Hammer Curl
3 x 12
C2
DB Overhead Tricep Extension
3 x 12
D
Sled Push
1 x 10:00
Conditioning
E
AMRAP
15 minute AMRAP 100m Farmers Carry 100m Rower 15 Wall Balls 15 Sit-ups
Circuit
A
EMOM 56 Every minute on the minute perform: 200m Run 150m Ski-erg 20m Sled Push Rest 8 Burpees 150m Rower 15 Wall Balls Rest 7 rounds
Nathan Fletcher
Hybrid Athlete & Coach, with over 10 years of coaching experience, both in-person and online.
If you want to see your strength & fitness skyrocket, and start actually enjoying training, get the programme now!
Get Hyrox Dominance