New

12 week "Endurox" programme

DW training bristol

Endurance, Strength & Conditioning, Functional Fitness, Obstacle Course Racing
Coach
Doug Whitcher

Endurox is a 12 week programme designed for someone new to the sport and entering their first competition.

Endurox combines running and functional fitness with the goal to build endurance, strength and familiarity to prepare you for race day.

The program is split into 3x 4 week blocks:

1-BUILDING A BASE

Establish running regime and basic endurance

Build base strength and movement patterns.

2-INCREASING DISTANCE AND INTENSITY

Build endurance and intensity in running

Incorporate moderate "ENDUROX" weights and exercises.

3-"ENDUROX" SIMULATION AND RACE PREP

Mimic race

Sharpen endurance and strength.


This programme is designed for someone with limited running experience but they need to have:

** Over 1.5 years gym experience / have basic understanding of classic strength movements

** Can run a 5k with out stopping

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Increase Strength
Build sport-specific strength to conquer each movement on race day.
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Build Running Endurance and Speed
Establishing a running regime with a mix of intervals and aerobic capacity work - that will help you reach your peak performance.
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MetCons and Simulations
MetCons and race simulations will have you feeling confident and well prepared for your event.
Features
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Access to your coaches
Coaches who will hold you accountable and availbale to answer questions and give feedback when needed
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Programming 4 days per week
programming will be 4 workouts a week 1 x strength day, 2 x metcons, 1 x interval session and 1 x long run
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Exercise Video Guidance
Instructional videos for every movement so you know exactly what I'm asking for and how to execute your trainig
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Detailed, expert instruction
you'll get more than just sets and reps, each exercise gives you tempos, RPE and scaling options.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will give you everything you need to smash the program.
Equipment
Required
Sled and track // Barbells // Kettlebells // Ski Erg // Rower // Wall Ball
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Sample Week
Week 1 of 12-week program
Monday
intervals 

RUN INTERVALS

A

warm up - 2 rounds 20 pogos 10 calf raises 10 tib raises 10/10 hamstring kickouts 5 min warm up jog 8 x 1 minute pace at a moderate pace (75/85% effort) 90 second walking recovery between each interval establish what (75% - 85% feels like, might take a couple of intervals) pace should be tough but not maximal - if you can't recover during the active recovery walk you might need to drop the pace.

Monday
strength day

A1

RDL

6, 6, 10, 10

A2

Shoulder Press

6, 6, 10, 10

B1

goblet split squat

3 x 10

B2

barbell bent over row

8, 8, 10

C1

half kneeling cable wood chop

3 x 10

C2

cable overhead tricep extensions

3 x 10

Wednesday
metcon 

METCON - HYROX

A

WARM UP 5-10 minute jog into: 2 rounds worlds greatest stretch x 5/5 band pull aparts x 10 dynamic hamstring kicks 10/10 8 rounds - hold a RPE 8 pace DO NOT REDLINE. run - 500m sled push - 25m @ (M-152kg F-102 including sled) row - 250m farmers carry 30m - 2x24/16kg KB burpee - x 12 rest 90 seconds -try to keep consistent pacing for the run and row. -try to do each round unbroken - go heavier for carries if possible

Thursday
Aerobic

LONG RUN

A

Warm up 2 rounds 20 pogos 10 calf raises 10 tib raises 10/10 hamstring kickouts 30 - 40 minute easy pace running walk if needed to keep heart rate under control (up hills too) - make sure to keep easy pace

Friday
metcon

METCON - HYROX

A

WARM UP 5 min jog/bike into 2 rounds squat overhead reach x 6/6 banded row x 10/10 90/90 hip stretch x 30s each side EVERY MINUTE ON THE MINUTE x35 minutes (7 rounds) 1-wall balls x10/15 2-ski erg - 30s - race pace 3-12/15 sit ups 4-sled pull - 25m @ (M-103kg F-78 includes sled) 5- rest choose rep ranges you can maintain for the whole workout.

Coach
coach-avatar Doug Whitcher

I'm Doug, a certified coach with over 15 years of experience in functional fitness, strength & conditioning, sports coaching, and CrossFit. I currently lead the training programme at a thriving CrossFit box and run my own 1:1 personal training business. I've helped athletes of all levels advance toward their chosen exercise goals, from weightlifting competitions to endurance events.

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GET RACE READY!

Blueprint to race day success!

Get 12 week "Endurox" programme
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FAQs
How long are the sessions
the sessions are roughly between 40/80 mins. Metcon and run days are a bit shorter 40/60 mins Strength and Interval combination days a little longer 80 mins however you can move the intervals around if needed.
What experience do I need before starting the program?
you need to have basic understanding of strength movements (squat/hinge/press/pull) and be able to run 5km with out stopping
Do you offer race day support?
I am contactable through the messenger, and can answer questions and give tips along the way.
What equipment do I need for the program?
you will need access to a gym with ski ergs, rowers , kettlebell/dumbell/barbells and wall balls
The Proof
verified-athlete-avatar Bryony

"1st in our category!"

Verified Athlete

"I felt really prepared for my first race"

12 week "Endurox" programme