Hyrox - PROgress towards Podium

Superhero Fitness

Strength & Conditioning, Speed, General Fitness
Coach
Liam Hunn

This programme is Hyrox specific to enhance your strength, muscle endurance and cardiorespiratory endurance to really 🔥🔥 your performance.

Your training schedule will include 3 x runs per week and 2 x strength and conditioning sessions per week.

The strength training is specific to aid your running performance as well as developing your capabilities in the workouts.

This programme is more running and strength based. There is not one single burpee. You are aiming to improve as a middle/long distance runner whilst enhancing your strength development.

This is perfect if you have completed the first Hyrox programme we set out.

$65
Get Hyrox - PROgress towards Podium
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Enhance performance
Specific programming to follow which will develop your strength and conditioning as a runner and improve your running endurance.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all on an app.
Equipment
Required
General gym use
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Sample Week
Week 1 of 12-week program
Sunday
Run (speed endurance)

A

Air runner / Running (NEW)

Monday
Stronger for Longer

Prep

A

Warm up - Hyrox prep

A) 1000m ski or row - 500m row or ski Focus purely on technique. Use a low damper setting (1-3) and activating/ working the back for each stroke.

B1

Bench Press DBs (SF)

B2

Vertical Leg Press (SF)

B3

Standing single arm cable row (SHF)

B4

GHD sit up (SF)

B5

GHD hip extension (SF)

C

Wall ball (SHF)

10 x 10

Wednesday
Run (speed endurance)

A

Air runner / Running (NEW)

Thursday
Faster like a Master

Prep

A

Warm up - Hyrox prep

A) 1000m ski or row - 500m row or ski Focus purely on technique. Use a low damper setting (1-3) and activating/ working the back for each stroke.

B1

Straight-arm cable raises (SHF)

B2

Strict press - DBs / Seated / Back Support (SHF)

B3

Lat pull down (SHF)

B4

FFESS (SHF)

B5

Single arm DB row (SF)

B6

dBall carry (SHF)

3 x 45

C

Sled push (SHF)

@ 50

Saturday
Run (speed endurance)

A

Air runner / Running (NEW)

Coach
More from Superhero Fitness
coach-avatar Liam Hunn

Over 15 years experience. Elite coach and gym owner who has enhanced many peoples quality of life and sporting performances.

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It's time to PROgress

Do you want to take things to the next level without the endless slogs of 'Crossfit' type WODs that leave you f***ed the next day and more...?

Get Hyrox - PROgress towards Podium
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