Coach Mainenti
Functional Fitness, General Fitness
Coach
Federico Mainenti
Programma hyrox di 14 settimane, su 5 giorni, alternando forza, cardio e skill per l'hyrox
14 week program for Hyrox, 5 day training alternating strenght skill and various endurance
1 sessions per week
Must use App app to view and log training
Program Training
Features
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
Delivered through TrainHeroic
Sample Week
Week 1 of 14-week program
Sunday
Week 1 Day 1
A
Run
10 x 200
Monday
Week 1 Day 2
A
Back Squat
4 x 8 @ 60 %
B
Bench Press
4 x 8 @ 60 %
C
Chest-Supported DB Row
3 x 12
D
DB Lateral Raise
3 x 12
E1
Seated Incline DB Curls
3 x 10
E2
DB Tricep Extension
3 x 10
F
DB Wrist Curl
3 x 15
Tuesday
Week 1 Day 3
A
Rowing
6 x 0:15
Wednesday
Week 1 Day 4
A
Deadlift
4 x 8 @ 60 %
B
Military Press
4 x 8 @ 60 %
C
Hip Thrust
3 x 12
D
Lat Pulldown
4 x 12
E1
Barbell Bicep Curl
3 x 10
E2
Lying Close Grip Barbell Tricep Extension Behind the Head
3 x 10
F
Seated DB Palms Down Wrist Curl
3 x 15
Thursday
Week 1 Day 5
A1
Wall Balls
3 x 5
A2
Front Rack Walking Lunge
3 x 10
A3
Burpee
3 x 15
A4
Farmers carry
3 x 20
B1
Sled Push
1 x 10
B2
Sled Pull
1 x 10
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