FORM S&C

Functional Training, Tactical / Military
Coach
Fred Ormerod

Beginner plan building up to first HYROX event or testing session

Features
5 sessions per week
Must use App app to view and log training
Program Training
$30
Get Hyrox Hot Starter Plan
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Training specifically for HYROX events
Training session built to make you confident and capable at any HYROX event
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Nutrition help
Your program doesn't end in the gym. This plan comes with session helping you to build your own macro based nutrition plan. Abs are built in the kitchen after all!
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Get Strong
Build your strength over 8 weeks, safely and efficiently with help from a coach who has taken multiple athletes to the top of their field
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Get Fit
Build functional fitness and prepare yourself to smash your HYROX event!
Features
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Access to your coach
Expert coaching to hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily nutrition and planned strength, conditioning, and mobility 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
Sweating over a lifeless PDF is so last year. Your coach and team will push you harder, know you better, and keep you going longer, all via app.
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Sample Week
Week 1 of 8-week program
Sunday
Squat strength day

A1

Kettlebell Figure 8

3 x 0:30

A2

Hip thrust reach over

3 x 0:30

B

WORLD'S GREATEST STRETCH

1 x 4:00

C

Back Squat

5, 5, 5, 5, MAX @ 40, 50, 60, 70, 80 %

D

Partner Nordic Hamstring Curl

2 x 5

E

Leg Extension

3 x MAX

F1

Sled Push

4 x 20 @ 88.18 kg

F2

Sled Drag

5 x 20 @ 88.18 kg

Sunday
NUTRITION CHECKLIST

A

step count

B

Protein

C

carbs

D

veggies

E

Calories

Monday
Deadlift Volume Session

A1

knee band hip thrust

3 x 10

A2

Jefferson Curl with Rotation

3 x 5

A3

single arm kettlebell swing

3 x 10

B1

Trap Bar Deadlift

5 x 8

B2

trap bar carry

5 x 20

C

DB Good Morning

2 x 12

D

Incline DB Bench Press

3 x 12

E

Sprint

10 x 0:15

F

Cardio

1 x 5:00

Monday
NUTRITION CHECKLIST

A

step count

B

Protein

C

carbs

D

veggies

E

Calories

Tuesday
NUTRITION CHECKLIST

A

step count

B

Protein

C

carbs

D

veggies

E

Calories

Wednesday
Run day 1

A1

a drill

3 x 10

A2

b drills

3 x 10

A3

skipping

3 x 30

B

Run

1 x 1

C1

Quad Stretch

3 x 0:20

C2

Pigeon Stretch

3 x 0:20

C3

Calf Stretch

3 x 0:20

Wednesday
NUTRITION CHECKLIST

A

step count

B

Protein

C

carbs

D

veggies

E

Calories

Thursday
Squat Day Volume

A1

Banded crab walks

3 x 10

A2

WORLD'S GREATEST STRETCH

3 x 1:00

B1

Back Squat

4 x 10

B2

Overhead Walking Lunge

4 x MAX

C

sandbag over shoulder

6 x 3

D

banded kettlebell swings

6 x 12

E

Wall Balls

2 x 30 @ 8.82 kg

Thursday
NUTRITION CHECKLIST

A

step count

B

Protein

C

carbs

D

veggies

E

Calories

Friday
NUTRITION CHECKLIST

A

step count

B

Protein

C

carbs

D

veggies

E

Calories

Saturday
Run day 2

A1

hip thrust sit ups

2 x 10

A2

Russian Twist

2 x 10

A3

db pallof press

2 x 10

B

Run

1 x 20:00

Saturday
NUTRITION CHECKLIST

A

step count

B

Protein

C

carbs

D

veggies

E

Calories

Coach
More from FORM S&C
coach-avatar Fred Ormerod

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Are you ready?

Get started today with your 8 week plan to becoming a HYROX athlete

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The Proof
verified-athlete-avatar Jason Easton

International BJJ and Boxing Champion

Verified Athlete

""Fred is the best strength coach I've ever worked with""

verified-athlete-avatar Shauna Dwyer

Verified Athlete

""Fred has changed my fitness forever""

verified-athlete-avatar Tom Phillip

Former Scotland Rugby International

Verified Athlete

""Before training with Fred I struggled with chronic back pain and now I'm able to make it through a whole rugby match pain free""

verified-athlete-avatar Kloe Gibson

Tallinn Ironman Winner

Verified Athlete

""Fred prepared me brilliantly for my races""

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