Cornerstone Human Performance

Functional Fitness, Strength & Conditioning
Coach
Zane Mack

Build the Engine. Build the Strength. Perform Under Fatigue.

Prepare for HYROX with 12 weeks of structured training designed to develop the strength, running capacity, work capacity, and endurance required to perform across the entire race.

HYROX demands more than simply being a good runner or a strong lifter. You need to repeatedly run, lift, push, pull, carry, and work at a high output while managing fatigue.

This program brings those qualities together through a progressive combination of strength training, running, aerobic development, and HYROX-specific conditioning.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$45
Get Cornerstone HYROX Performance
Features
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Programming 5 days per week
Prepare for HYROX with training designed to develop the strength, running capacity, work capacity, and endurance required to perform during the race.
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
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Sample Week
Week 1 of 12-week program
Sunday
Lower Strength

A1

Quad Pull + Overhead Reach

1 x 15

A2

Forward Lunge + Twist

1 x 15

A3

Reverse Lunge + Reach Overhead

1 x 15

A4

Lateral Lunge

1 x 15

A5

Hamstring Sweeps

1 x 15

A6

Walking Sumo

1 x 15

A7

Hip Hurdle + Single Leg RDL

1 x 15

A8

Heel to Toe Walk

1 x 15

B

Back Squat

4 x 6

C

RDL

3 x 8

D

Reverse Lunge

3 x 10

E

Calf Raise

3 x 15

Sunday
Easy Run

A

Zone 2 Run

1 x 20:00

Monday
400m Track Intervals

A1

Forward Lunge + Twist

1 x 15

A2

Heel to Toe Walk

1 x 15

A3

Quad Pull + Overhead Reach

1 x 15

A4

Reverse Lunge + Reach Overhead

1 x 15

A5

Lateral Lunge

1 x 15

A6

Hamstring Sweeps

1 x 15

A7

Walking Sumo

1 x 15

A8

Hip Hurdle + Single Leg RDL

1 x 15

A9

Carioca

1 x 15

B

400m Intervals

4 x 400

Tuesday
Upper + Conditioning

A1

Forward Lunge + Twist

1 x 15

A2

Reverse Lunge + Reach Overhead

1 x 15

A3

Lateral Lunge

1 x 15

A4

Hamstring Sweeps

1 x 15

A5

Walking Sumo

1 x 15

A6

Hip Hurdle + Single Leg RDL

1 x 15

A7

Quad Pull + Overhead Reach

1 x 15

A8

Heel to Toe Walk

1 x 15

B

Bench Press

4 x 6

C

Pull-Up

4 x 8

D

Incline DB Bench Press

3 x 10

E

Chest Supported Row

3 x 10

F

Farmers Carry

4 x 20

G

SkiErg

@ 250

Thursday
HYROX Intro

A1

Hamstring Sweeps

1 x 15

A2

Heel to Toe Walk

1 x 15

A3

Quad Pull + Overhead Reach

1 x 15

A4

Forward Lunge + Twist

1 x 15

A5

Reverse Lunge + Reach Overhead

1 x 15

A6

Lateral Lunge

1 x 15

A7

Walking Sumo

1 x 15

A8

Hip Hurdle + Single Leg RDL

1 x 15

Circuit

B

4 rounds -800m Run -15 Wall Balls -10 Burpee Broad Jumps -20m Sled Push -20m Farmer Carry Rest 2 min between rounds.

Friday
Zone2 Run

A1

Heel to Toe Walk

1 x 15

A2

Quad Pull + Overhead Reach

1 x 15

A3

Forward Lunge + Twist

1 x 15

A4

Reverse Lunge + Reach Overhead

1 x 15

A5

Lateral Lunge

1 x 15

A6

Hamstring Sweeps

1 x 15

A7

Walking Sumo

1 x 15

A8

Hip Hurdle + Single Leg RDL

1 x 15

B

Zone 2 Run

1 x 35:00

Coach
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