Carnyx Hybrid Crew

Carnyx Athletics

Strength & Conditioning
Coach
Ryan O'Connell

5-day hybrid programming for athletes who demand strength, speed, and conditioning without losing structure.

Complete Athletic Development

Daily execution covering compound strength, sprints, plyometrics, and mixed engine capacity. No gaps.

Rotational Monthly Focus

Shifting monthly emphasis drives targeted adaptation without generating random fatigue or draining your gas tank.

Hard Community Standards

Monthly leaderboard benchmarks enforce team accountability and measure real output. Everyone has skin in the game.

Perpetually Competition Ready

Train all energy systems year-round. Skip long build-ups and show up ready to jump into any event on short notice.

$25 / mo
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Become a complete athlete
Train speed, power, strength, hypertrophy, and work capacity year-round. Build complete, uncompromising athleticism without ever sacrificing your gas tank.
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Community Driven Accountability
Monthly challenges and leaderboards enforce team buy-in and hard accountability. Because you train all physical qualities year-round and never burn out your gas tank, you are perpetually primed to jump into a race or event on short notice without starting from scratch.
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Speed and Durability
Sprint work builds real speed and output. Heavy strength work fortifies joints and connective tissue. Run fast across any distance without the overuse injuries that wreck high-volume runners.
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Field-Tested Leadership
Programmed by a coach with firsthand Special Operations experience and over five years of professional S&C coaching. No guesswork, no fluff—just field-tested methodology built to deliver real performance when it counts.
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 5 days per week
5 days/week of hybrid training building strength, speed, and conditioning so you stay resilient, well-rounded, and ready to compete anytime. ✅
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
Ditch the PDF. Coaches and teammates push you harder, track progress, and keep you consistent—all inside one app.
Equipment
Required
barbell // Plates // squat rack // adjustable bench // dumbbells // Stationary Bike // Rower // Ski Erg. // Air Bike // Sled
Recommended
kettlebells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2026-2-2

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

Monday
2026-2-3

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

Tuesday
2026-2-4

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

Wednesday
2026-2-5

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

Thursday
2026-2-6

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

Coach
More from Carnyx Athletics
coach-avatar 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.

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Take the Next Step with Carnyx

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.

Start My 7-Day Free Trial
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Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Carnyx Hybrid Crew
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Carnyx Hybrid Crew
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Carnyx Hybrid Crew
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Carnyx Hybrid Crew
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