Carnyx Hybrid Crew
Carnyx Strength & Conditioning
Strength & ConditioningCarnyx Hybrid Crew is designed to extend my coaching to athletes who want to be strong, fast, and well-conditioned—without sacrificing structure or direction.
This is 5 days per week of intelligent hybrid programming covering all major bases: conditioning (running, rucking, machines), speed and acceleration work, strength training (compound lifts, assistance work, core and posterior chain), plus jumps and plyometrics to build power and resilience.
Each month trains all major qualities and energy systems, while placing a primary emphasis on one to drive clear adaptation—not random fatigue.
To build community and accountability, monthly leaderboard challenges keep things competitive and fun. Expect tests like a timed mile, average 400m split, or a 50-calorie bike—measured fairly so everyone has skin in the game.
Training for an event? Reach out with your race or competition details (5k, half marathon, HYROX, etc.) and I’ll provide a free plug-and-play 2-week taper tailored to you. Then go have fun and pick up some hardware 🏆.
A
Carnyx Dynamic Warmup
B
Prone Start Acceleration
2 x 2 @ 10
C
Lunge / Split Start Acceleration
2 x 2 @ 10
D
Basic Stride
2 x 1 @ 50
E
Run Repeats
5 x 400
A
Carnyx Dynamic Warmup
B1
Pause Back Squat
3 x 6 @ 6
B2
Box Jump
3 x 3
C1
Bench Press
3 x 6 @ 7
C2
Band Face Pull
D1
Pull-Up
2 x 4 @ 7
D2
Incline DB Bench Press
2 x 10 @ 7
E1
Single KB/DB Kickstand RDL
2 x 8 @ 6
E2
Partial ROM GHD Med Ball Sit-Up
2 x 8
A
Stationary Bike
1 x 35:00 @ 3
B1
Sled Push
1 x 25 @ 4
B2
Sled Drag
1 x 25 @ 4
B3
Farmers carry
1 x 50 @ 4
A
Carnyx Dynamic Warmup
B1
Trap Bar Deadlift
3 x 5 @ 6
B2
Broad Jump
3 x 2 @ 6
C
DB Reverse Lunge
2 x 5 @ 6
D1
Neutral Grip Pull Ups
2 x 4 @ 7
D2
Standing DB Overhead Press
2 x 8 @ 6
E1
Single Leg GHD Hip Extensions
2 x 5
E2
GHD Reverse Crunch
2 x 5
A
Carnyx Dynamic Warmup
B
Single Lateral Hops
2 x 4 @ 6
C
High Knee Carioca
2 x 10
D
Lateral Shuffle To Linear Acceleration
2 x 15 @ 6
E
Aerobic Run
1 x 25:00 @ 3
Ryan O'Connell
Ryan O’Connell is a CSCS and USA Weightlifting coach specializing in Olympic weightlifting and hybrid performance. He works with strength-focused and endurance-capable athletes, emphasizing structured progression, sound mechanics, and balanced development to build resilient, powerful athletes who perform when it matters most.
Structured hybrid programming, monthly challenges, and a supportive community keep you strong, fast, and resilient. Stay competition-ready, push your limits, and make real progress—show up, execute, and level up your performance.
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When you join a team you’re getting more than programming, you’re joining an online community.
Carnyx Hybrid Crew
Carnyx Hybrid Crew
Carnyx Hybrid Crew
