RussellPerformanceTraining

Functional Fitness
Coach
Ollie Russell

12 Week Program split into 3 x 4 week blocks

Features
6 sessions per week
Must use App app to view and log training
Program Training
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Affordable & Reliable Training
This program will take you through 12 weeks of in depth training specifically preparing you for your next Hyrox race. You could be a first timer or a seasoned pro. This program can be easily scaled to your abilities!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
It's like having your coach in your pocket 24/7!
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

Upper Body Prep

3 min ski @ easy pace 2 rounds 15-20s Dynamic dead hang 5/5 Side lying cars 2 sets 6-8 Plyo push ups 5/5 SA TRX Row

B

Semi Supinated Chin Ups

4 x 6

C

DB Push Press

4 x 8

D1

Machine Chest Press

3 x 12

D2

Pendlay Row

3 x 12

E1

DB Lateral Raise

3 x 15

E2

DB High Pull

3 x 8

Monday
Week 1 Day 2

Prep

A

Full Body/T-Bar DL Prep

3 min row @ easy pace 2 rounds 15-20s Dead hang 10/10 Kneeling Hip 2 Hamstring 2 sets (Empty Trap Bar) 5 Trap bar jumps 5 bent over trap bar rows 10 Shoulder taps

B

Deadlift

4 x 8

C

Double KB Front Squat

3 x 12

D

Backward Sled Drag

3 x 1:30

E1

Calf Raise

3 x 15

E2

Cable rotation

3 x 10

Tuesday
Week 1 Day 3

A

Rowing

1 x 1000

B

Rowing

8 x 500

Wednesday
Week 1 Day 4

Prep

A

Upper Body Volume Prep

3 Min row @ easy into... 2 Min Tabata row (20s @ mod>hard, 10s rest) 2 rounds 20s Dynamic dead hang 5/5 Side lying shoulder cars 2 sets 5 Scap pulls 10m Bear crawl @ slow/smooth pace

B1

Bent Over Row

3 x 6

B2

Chin-Up

3 x 12

B3

Chest supported DB T-Raise

3 x 25

C1

DB Bench Press

3 x 6

C2

Push-Up

3 x 12

C3

Cable Fly's

3 x 25

D1

Alternating ISO Hammer Curl

2 x 20

D2

Dips

2 x 8

Thursday
Week 1 Day 5

Prep

A

Full Body/Squat Prep

3 min row @ easy pace 2 rounds 15-20s Dead hang 10 Mountain climber + rotation 2 sets (Empty BB) 5 Prone swimmers 5 Good mornings 5 Squats 5 GM 2 SQ

B

Bulgarian Split Squat 1 1/4

4 x 6

C

Leg Press

3 x 12

D

45 Degree Hip Extension

3 x 15

E1

Hanging Knee Raise

3 x 10

E2

Pallof press

3 x 10

Friday
Week 1 Day 6

A

Run

1 x 10000

Saturday
Mobility/Recovery RPT

Circuit

A

3 rounds (1 min on each) Cossack squats Child pose Roll into adductor Scorpions

The Proof
verified-athlete-avatar Dan Timmins

Hyrox Athlete

Verified Athlete

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12 Week Fitness Racer