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

Sunday

Session 1: Easy Run

Cat Cow

2 x 10

Lizard with Rotation

2 x 16

90/90 External Hip Rotation

2 x 16

Single Leg RDL

2 x 20

Single Leg Bounds

2 x 20

Pogo Hops

2 x 20

Aerobic Run

1 x 45:00 @ 4

Sunday

Session 2: Upper Body

Cat Cow

2 x 8

Cobra to Down Dog

2 x 8

Rotational Push Up

2 x 8

Puppy Dog Pose

2 x 30

Band Pull-Apart

2 x 10

Weighted Push Up

2 x 8

Weighted TRX Row

2 x 15

Bench Press

4 x 5

Med Ball Slam

4 x 6

Kneeling Landmine Press

3 x 16

Chest-Supported DB Row

3 x 12

Paloff Press

3 x 12

Kneeling Single Arm Cable Lat Pulldown

3 x 30

Wall Balls

3 x 20

DB Skull Crusher

3 x 15

DB Bicep Curls

3 x 10

Banded Lat Stretch (Lat & Shoulder)

2 x 30

Prone Y

2 x 10

Box Breathing

2 x 3:00

Monday

Session 1: Intervals

Cat Cow

2 x 10

Lizard with Rotation

2 x 16

90/90 External Hip Rotation

2 x 16

Single Leg RDL

2 x 20

Single Leg Bounds

2 x 20

Pogo Hops

2 x 20

Warm Up Run

1 x 15:00

Interval Run

5 x 1000

Cool Down Run

1 x 10:00

Tuesday

Session 1: Easy Run

Cat Cow

2 x 10

Lizard with Rotation

2 x 16

90/90 External Hip Rotation

2 x 16

Single Leg RDL

2 x 20

Single Leg Bounds

2 x 20

Pogo Hops

2 x 20

Aerobic Run

1 x 35:00 @ 4

Tuesday

Session 2: Posterior Legs

Cat Cow

2 x 8

Lizard with Rotation

2 x 16

90/90 External Hip Rotation

2 x 16

Single Leg RDL

2 x 20

Walking Lunges

2 x 20

Roller Leg Curls

2 x 15

Wall Sit

2 x 1:00 @ 0, _ lb

Trap Bar Deadlift

4 x 5

Broad Jump

4 x 3

Landmine Sprinter Stance RDL

3 x 16

Landmine Hack Squat

3 x 10

Barbell Hip Thrust

3 x 8

Sled Drag

3 x 20

KB swings

3 x 12

Lateral Bound

3 x 8

Hollow Hold

3 x 0:30

90/90 Hip Transitions

2 x 20

Pigeon Position

2 x 0:30

Seated Forward Fold

2 x 0:30

Box Breathing

1 x 3:00

Wednesday

Session 1: HIIT + Upper Body

Cat Cow

2 x 8

Puppy Dog Pose

2 x 0:30

Lizard with Rotation

2 x 16

Inchworm Push-Up

2 x 8

Band Pull-Apart

2 x 10

Rowing

3 x 500

Burpee Broad Jump

3 x 20

Wall Balls

3 x 20

Cable Cross Body Lateral Raise

3 x 12

DB 45° Lateral Raise

3 x 12

Dual Cable Front Raise

3 x 12

Seated Cable Row

3 x 12

Half-Kneeling DB Shoulder Press

3 x 8

High to Low Cross Cable Woodchop

3 x 15

Cross Cable Rear Delt Fly

3 x 12

Dual Cable Bicep Curl (Facing Out)

3 x 12

Tricep Pushdown

3 x 15

Banded Lat Stretch (Lat & Shoulder)

2 x 30

Box Breathing

2 x 3:00

Thread The Needle

2 x 0:30

Thursday

Session 1: HIIT + Lower Body

Cat Cow

2 x 8

Lizard with Rotation

2 x 16

90/90 External Hip Rotation

2 x 16

Single Leg RDL

2 x 20

Walking Lunges

2 x 20

Stationary Bike

3 x 1000

Sandbag Lunge

3 x 30

Farmers carry

3 x 100

Leg Extension

3 x 12

Seated Leg Curl

3 x 8

Back Squat

3 x 8

Barbell Hip Thrust

3 x 15

Dual DB RDL

3 x 10

DB Lateral Lunge

3 x 10

90/90 Hip Transitions

2 x 20

Pigeon Position

2 x 0:30

Seated Forward Fold

2 x 0:30

Box Breathing

1 x 3:00

Friday

Session 1: Progressive Run

Cat Cow

2 x 10

Lizard with Rotation

2 x 16

90/90 External Hip Rotation

2 x 16

Single Leg RDL

2 x 20

Single Leg Bounds

2 x 20

Pogo Hops

2 x 20

Progressive Run

1 x 45:00 @ 7

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