New

Hybrid Training

Superhero Fitness

Functional Fitness, Functional Training
Coaches
Liam Hunn and Liam Hunn

This programme is for the all round athlete who is looking to enhance their overall fitness in all aspects. If you want to be prepared for anything that could possibly be thrown your way, this will help. Become more mobile, gain strength AND run faster. Become more athletic as you work no becoming faster and stronger and skyrocketing your fitness to the next level. The balance of this training allows you to develop in all areas. Perfect for athletes wanting a variety within their training regime.

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No Guess Work
Follow the well- structured programme focusing on all areas of fitness, so you can just follow and enter your data. Watch the results come.
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Reduce Injury Risks
Reduce your chances of injury and become more robust and invincible long-term.
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Get Results!
See amazing results and enjoy the process of training.
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No Guess Work
Follow the well- structured programme focusing on all areas of fitness, so you can just follow and enter your data. Watch the results come.
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Reduce Injury Risks
Reduce your chances of injury and become more robust and invincible long-term.
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Get Results!
See amazing results and enjoy the process of training.
Features
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Programming 4 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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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
General gym access // General gym access
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Warm up Prep

A

2-3 mins (of your choice) - run / row / ski / bikes / skipping 2 x rounds of... 5 / 5 x KB windmill 10 x band pull apart 10 x scap pull ups 10 x bridge reach-over

B

Bench press (SHF)

5 x 5

C1

Deadlift (SHF)

@ 10

C2

Stir the pot (SHF)

3 x 10

C3

Lat pull down (SHF)

3 x 12

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D

12-9-6 Pull ups DB Thrusters Burpees

E

Rowing (SHF)

1 x 1500

F1

Pigeon on box (SF)

1 x 1:00

F2

Hip flexor quad stretch (SF)

1 x 1:00

F3

Wide childs pose with side stretch (SF)

@ 1:00

Monday
Week 1 Day 2

Warm up Prep:

A

2-3 mins (of your choice) - skipping / run / row / ski / bikes 2 x rounds of... 10 x overhead lunges 10 x hamstring curls 10 / 10 x band glute walks 10 x wide climbers

B

Air runner / Running (NEW)

5 x 400

C1

Front Squat (SHF)

3 x 10

C2

Russian swings (SHF)

3 x 15

C3

Push up (SHF)

3 x 20

D1

Push press (SHF)

3 x 10

D2

Bent over row (SHF)

3 x 10

D3

Farmers carry (NEW)

3 x 50

E1

Wall ball (SHF)

3 x 15

E2

Hang Power clean (SHF)

3 x 10

E3

Strict toes to bar (SF)

3 x 5

Wednesday
Week 1 Day 4

Warm up Prep

A

2-3 mins (of your choice) - run / row / ski / bikes / skipping 2 x rounds of... 10 x squat and reach 10 x banded glute bridges 10 x around the world 10 x scorpion

B

Back squat (SHF)

5 x 5

C1

Skull crusher DBs (SF)

@ 10

C2

Chest flyes (SF)

3 x 10

C3

Gorilla rows (SHF)

3 x 20

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D

EMO4M ' 12 Minute 1 - Push up (45 secs max reps : 15 secs transition) Minute 2 - Russian swings (45 secs max reps : 15 secs transition) Minute 3 - Battle ropes (45 secs max reps : 15secs transition) Minute 4 - Hanging knee raises (45 secs max reps : 15 secs transition)

E1

Ski erg (SHF)

1 x 800

E2

Air runner / Running (NEW)

1 x 800

F1

Pigeon on box (SF)

1 x 1:00

F2

Hip flexor quad stretch (SF)

1 x 1:00

F3

Wide childs pose with side stretch (SF)

@ 1:00

Thursday
Week 1 Day 5

Warm up Prep:

A

2-3 mins (of your choice) - skipping / run / row / ski / bikes 2 x rounds of... 10 x scap push ups 10 x deadbugs 10 x stir the pot 10 x band back to front 10 x goblet squat

B

Ski erg (SHF)

8 x 150

C1

Romanian Deadlift (SHF)

3 x 10

C2

Bench Press DBs (SF)

3 x 15

C3

Pull up (SHF)

D1

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

3 x 10

D2

Cable crunches (SF)

3 x 20

D3

Shrugs (NEW)

3 x 12

E1

Air runner / Running (NEW)

500, 250

E2

Sled push (SHF)

2 x 220.46 @ 50, 25

Coaches
coach-avatar Liam Hunn

Founder, owner and head coach at Superhero Fitness. With many years of experience that has enhanced the quality of life of thousands of people during his coaching career. You are welcome to join that list of improving the quality of life / sporting performance.

coach-avatar Liam Hunn

Founder, owner and head coach at Superhero Fitness. With many years of experience that has enhanced the quality of life of thousands of people during his coaching career. You are welcome to join that list of improving the quality of life / sporting performance.

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BECOME HARDER TO KILL

Train for your body to be able to take on anything. This Hybrid programme puts the FUN in functional

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Hybrid Training