New

Complete Athlete

Agon Athletics Strength and Endurance

Strength & Conditioning

Coach

Dylan Truesdale

This isn’t just a program—it’s a team for those who train with purpose. The Complete Athlete Team delivers weekly structured programming designed to build strength, endurance, and athleticism without sacrificing one for the other. Whether you’re training for HYROX, a race, a fitness test, or simply looking to push your limits, this team will help you get there.

With fresh programming every week, you’ll develop real-world strength, improve endurance, and enhance movement efficiency. The hybrid training approach balances lifting, conditioning, and performance-driven work to help you move better, perform stronger, and stay resilient.

Beyond the training, you’ll be part of a community of like-minded individuals pushing each other forward. Stay accountable, share wins, and keep progressing.

If you’re ready to train with purpose, Rise to it.

$49 / mo

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Performance-Driven Programming

Structured strength, endurance, and conditioning workouts designed to help you move better, perform stronger, and build resilience.

5 Days of Training Per Week

A balanced weekly structure that develops strength, speed, endurance, and athleticism—no wasted workouts, just results.

Progress You Can See & Feel

Whether you’re preparing for HYROX, a race, or just chasing a new PR, this program is built to help you perform at your best.

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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 in the app.

Equipment

Required

Barbell + Plates // Dumbbells // Squat Rack // Pull-Up Bar // Bike-Erg

Recommended

Kettlebells // Rower // Assault Bike // Plyo Box // Sandbag

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Complete Athlete | Strength Phase | Legs B

Glute Bridge

1 x 15

Single Leg RDL (Supported)

1 x 10

High Knee Hug to Reverse Lunge

1 x 10

Latteral Lunges

1 x 10

Air Squat

2 x 10

Walking Lunges

2 x 20

Box Jump

2 x 10

Barbell Back Squat

4 x 8

Trap Bar Deadlift

3 x 15

Squat Jump

3 x 20

Front Rack Walking Lunge

3 x 12

Wall Sit

3 x MAX

Tuesday

Complete Athlete | Strength Phase | Aerobic

A-Skip

1 x 10

B-Skip

1 x 10

Walking Lunges

1 x 10

Frankenstein Walks

1 x 10

Run

1 x 45:00

Wednesday

Cardio (optional)

Run

1 x 30:00

Wednesday

Complete Athlete | Strength Phase |Push B

Prone Y

1 x 15

Shoulder Taps (Cross Body)

1 x 15

Banded Shoulder Complex

1 x 10

Low Push Up Hold

1 x 0:30

Plyo Push-Up

2 x 6

Medicine Ball Slam

2 x 9

KB Clean & Push Press

2 x 12

Barbell Bench Press

4 x 8

Incline DB Bench Press

3 x 10

Push-Up

3 x MAX

Peck Deck Chest Fly

3 x 12

Dip

3 x 8

Seated DB Shoulder Press

3 x 9

DB Lateral Raise

3 x 12

Skull Crushers

3 x 15

Thursday

Complete Athlete | Strength Phase | HIIT & Core B

Bird Dog

1 x 15

Shoulder Taps

1 x 15

Plank to Down Dog

1 x 0:30

Single Leg Glute Bridge

1 x 15

Single Leg RDL

1 x 15

Air Squat

1 x 15

Walking Lunges

1 x 15

200m Sprints

6 x 200 @ MAX

Plank

1 x 50

Leg Raise

1 x 50

Mountain Climber

1 x 50

Reverse Crunch

1 x 50

Russian Twist

1 x 50

Sit-up

1 x 50

Friday

Complete Athlete | Strength Phase | Pull B

Bird Dog

1 x 15

Shoulder Taps

1 x 15

Plank to Down Dog

1 x 0:30

Single Leg Glute Bridge

1 x 15

Single Leg RDL

1 x 15

Air Squat

1 x 15

Walking Lunges

1 x 15

TrapBar Jump

2 x 9

Goblet Squat

2 x 12

KB swings

2 x 15

Deadlift

4 x 8

Pendlay Row

3 x 10

Chin-Up

3 x MAX

Lat Pulldown

3 x 10

Straight Arm Pulldown

3 x 15

DB Front Raise

3 x 15

Cross Cable Lateral Raise

3 x 15

Cross Cable Rear Delt Fly

3 x 15

Barbell Bicep Curl

3 x 15

Hammer Curl

3 x 8

Saturday

Complete Athlete | Strength | LIIS

Air Squats

2 x 15

Single Leg RDL (Supported)

2 x 10

High Knee Hug to Reverse Lunge

2 x 10

Latteral Lunges

2 x 10

Run

1 x 60:00

Coach

More from Agon Athletics Strength and Endurance

Dylan Truesdale

I’m Dylan Truesdale, a hybrid performance coach specializing in strength and endurance. As a former Army Ranger, ultra-endurance athlete, and certified HYROX coach, I help people train with purpose—whether it’s crushing a race, passing a fitness test, or setting a new PR. My coaching is built on progress, resilience, and real-world performance. Rise to it.

Stop guessing. Start training with purpose.

The Complete Athlete Team gives you the structure, guidance, and community you need to get stronger, move better, and perform at your best. Whether you’re training for an event or just pushing your limits, you’ll have the tools to make real progress.

Start My 7-Day Free Trial