New

Hybrid Off Season

StrongHER by Courtney

Strength & Conditioning, Endurance, Functional Fitness, Obstacle Course Racing
Coach
Courtney McDonough

Hybrid Performance Off-Season Program

Build Strength. Run Faster. Move Better.

Most athletes spend too much time either running or doing Hyrox-style conditioning. This program is different.

The 4 Week Hybrid Performance Off-Season Program is designed for runners, Hyrox athletes, and hybrid competitors who want to build a stronger foundation before their next race-specific training cycle.

This is not a race-prep program. It's an opportunity to develop the qualities that often get neglected during competition season: strength, power, running economy, durability, and aerobic fitness.

Over five weeks, you'll follow a structured training plan that combines strength training, speed development, threshold running, aerobic endurance, and Hyrox-inspired conditioning to help you become a more complete athlete.

Who This Program Is For: *Hyrox athletes in their off-season *Runners looking to improve strength and durability *Hybrid athletes who enjoy both lifting and endurance training *Athletes preparing for future Hyrox, DEKA, Spartan, or endurance events *Anyone wanting to become stronger, faster, and more resilient.

$15
Get Hybrid Off Season
benefit-image-0
What You'll Get
6 Training Days Per Week Day 1: Easy Run + Lower Body Strength Day 2: Speed Development / Track Intervals Day 3: Upper Body Strength + Hybrid Conditioning Day 4: Threshold Run Day 5: Total Body Strength + Mobility Day 6: Long Run (Zone 2)
benefit-image-1
Program Focus
Build functional strength and power Improve running economy and efficiency Develop speed and threshold fitness Increase aerobic capacity Maintain Hyrox-specific movement proficiency Improve recovery and durability Reduce injury risk through balanced training
benefit-image-2
Why Off-Season Training Matters
The off-season is where long-term progress happens. Instead of constantly racing or training at high intensity, this program focuses on building the strength, aerobic base, and movement quality that will allow you to perform at a higher level when race-specific training begins. Arrive at your next Hyrox block stronger. Arrive faster. Arrive more durable.
Features
feature-icon
Programming 6 days per week
Easy Run + LB Strength Speed Development/Track Intervals UB Strength/Hybrid Conditioning Threshold Run Total Body Strength/Mobility Long Run (Zone 2)
feature-icon
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell and plates // Dumbbells // Bench // Pull-up bar/bands // Medicine ball // Sled (or suitable alternative) // Access to a track or measured running route
Recommended
SkiErg and/or RowErg (recommended)
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Run

A1

Runners Stretch

A2

Alternating Leg Swing

A3

Air Squat

B

Run

1 x 3

Sunday
Lower Body Strength & Run

A1

Air Squat

2 x 10

A2

Runners Stretch

2 x 10

A3

Cossacks

2 x 10

B

Box Jump

3 x 5

C

Back Squat

4 x 5

D

Bulgarian Split Squat

3 x 8

E

RDL

3 x 6

F

Calf Raise

3 x 12

G

Suitcase Carry

3 x 40

Monday
Speedwork

A

Alternating Leg Swing

2 x 10

B

Walking Lunges

2 x 10

C

A-Skip

2 x 20

D

Butt Kicks

2 x 20

E

High Knees With Forward Travel

2 x 20

F

Run

G

Run

6 x 400

H

Walk

1 x 1

Tuesday
Upper Body Strength

A

Heroic Warm-up

B

Pull-up

4 x 5

C

Chest Press

4 x 5

D

1-Arm DB Row

3 x 8

E

Overhead Press

3 x 6

F

Farmers carry

4 x 40

G

Dead Bug

H

Side Plank

I

Tuesday
Upper Body Strength & Hybrid Movement Conditioning

Circuit

A

Minute 1: Ski Erg – 12/10 calories Minute 2: 10 Burpee Broad Jumps Minute 3: Row Erg – 12/10 calories Minute 4: Sled Push – 15-20 meters moderate-heavy Minute 5: 15 Wall Balls

Wednesday
Threshold Run

A

Alternating Leg Swing

2 x 10

B

Walking Lunges

2 x 10

C

A-Skip

2 x 20

D

Butt Kicks

2 x 20

E

High Knees With Forward Travel

2 x 20

F

Run

1 x 30:00

G

Walk

1 x 1

Thursday
Total Body Strength + Mobility

A

Air Squat

2 x 10

B

Cossacks

2 x 10

C

Runners Stretch

2 x 10

D

Trap Bar Deadlift

4 x 4

E

Push Press

4 x 5

F

Front Squat

3 x 5

G

Walking Lunges

2 x 20

H

Med Ball Slams

3 x 10

Circuit

I

Spend 10-15 minutes addressing any areas that feel tight or restricted. Prioritize: Hip mobility-90/90 hip openers Ankle mobility-sumo squat Thoracic spine rotation-supine twist Hip flexor mobility-runners stretch Lats and shoulders-childs pose

Friday
Zone 2 Run

A

Alternating Leg Swing

2 x 10

B

Walking Lunges

2 x 10

C

A-Skip

2 x 20

D

Butt Kicks

2 x 20

E

High Knees With Forward Travel

2 x 20

F

Run

1 x 60:00

G

Walk

1 x 1

Saturday
Week 2 Day 0
Coach
More from StrongHER by Courtney
coach-avatar Courtney McDonough

MS in Kinesiology, NASM-CPT, ATC-R, Healthy Running Coach

closer-image-1
closer-image-2
Train smarter. Build your engine. Get stronger.

Arrive at your next training block stronger, faster and more durable.

Get Hybrid Off Season
closer-image-3
FAQs
Is this program for beginners?
This program is best suited for athletes who have some experience with both running and strength training. Exercises can be modified as needed, but you should be comfortable performing basic barbell and dumbbell movements.
Do I need to be training for Hyrox to benefit from this program?
No. While the conditioning includes Hyrox-inspired movements, this is a hybrid performance program designed to improve strength, speed, endurance, and overall athleticism. It's a great fit for runners, hybrid athletes, DEKA athletes, and anyone looking to improve work capacity.
Can I complete the strength and conditioning workouts separately?
Absolutely. In fact, separating sessions by several hours is ideal when your schedule allows. However, they can also be completed back-to-back
Will this help me get faster?
Yes. The program includes easy runs, speed work, threshold training, and long runs specifically designed to improve running economy, aerobic fitness, and speed.
Is this a race-prep program?
No. This is an off-season foundation-building program. The goal is to make you stronger, faster, and more durable before beginning a race-specific training block.
How long are the workouts?
Most training sessions range from 45-75 minutes depending on the day. Long runs may take longer as the program progresses.
What results can I expect?
If you train consistently, you can expect improvements in strength, running efficiency, aerobic endurance, work capacity, and overall athletic performance.
Why not just do more Hyrox workouts?
Because the off-season is where you build the strength, speed, and aerobic capacity that ultimately improve race-day performance. This program focuses on developing the athlete, not just practicing the sport.
The Proof
verified-athlete-avatar D.J.

Trust the Process

Verified Athlete

""The biggest thing Courtney taught me was to trust the process. Every week she helped me focus on what I could control, and over time the results followed. I feel stronger, healthier, and more confident than I have in years.""

More from StrongHER by Courtney

programs
Hybrid Off Season
Join Today!