Hammer Down - Hybrid Performance Program

Workhorse Elite Performance

Functional Fitness, General Fitness, Strength & Conditioning, First Responders, Multi-sport

Coach

Jordan Socholotiuk

Hammer Down - The Hybrid Stress Architecture System

This program is built for former athletes and competitive adults who refuse to let their physical output decline. Not a general fitness program. Not a random mix of lifting and cardio. A structured hybrid system built around one principle - stress sequencing. Every week targets six performance qualities in a deliberate order. Neural power, maximum strength, lactate threshold, aerobic capacity, aerobic power, and aerobic base. Each quality gets its own stimulus. Nothing interferes with anything else. You train hard and you actually adapt. This is the same methodology I use as a full-time strength and conditioning coach at the university level - made accessible for athletes who no longer compete but still hold themselves to a standard.

Who This Is For Former athletes between 25 and 35 who still train with competitive intent. People who want to be strong, fast, and conditioned at the same time - not average at one thing. Anyone who has tried stacking programs together and wondered why nothing was working.

What You Get Five training days per week structured around the stress sequencing model. Video explanations for exercise series and protocols. A system that builds - not just sessions that accumulate.

Skill Level: Intermediate to Advanced

Time Commitment: 45–90 minutes per session

$36 / mo

Get Hammer Down - Hybrid Performance Program

Community Driven

Join a community of like-minded individuals who share your passion for fitness and performance. Engage in weekly challenges, support each other’s progress, and build lasting connections that motivate and inspire you.

Move Better

Improve your movement patterns, flexibility, and coordination. The program focuses on functional training that enhances your ability to move efficiently and effectively, reducing the risk of injury and improving overall performance.

Keep Competition Alive

Fuel your competitive spirit with regular challenges and benchmarks. Compete against yourself and others to constantly push your boundaries, keeping your training dynamic, exciting, and rewarding.

Variability

Experience a diverse range of workouts and challenges strategically placed that keep your training engaging and effective. Hammer Down's varied routines prevent plateaus, ensuring continuous improvement and excitement in your fitness journey.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

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

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

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

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell/Trap Bar // Dumbbells // Plyo Boxes // Exercise Bands

Recommended

Sleds to Push or Pull // Heart Rate Monitor or Smart Watch // Cable Stack

Sample Week

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

Sunday

Conditioning

Zone 4 Threshold

Assault Runner or Run on Track or Treadmill 5 mins on in Zone 4 2:00 mins active recovery in Zone 2 x5 rounds

Tempo Z2

Tempo Run - Run at 70% 75yds x9 w/ 30 yard walking in between reps 1 minute rest 75yds x9 w/ 30 yards walking between reps

Monday

Strength

Low Amplitude Pogos

3 x 12

A Skip to A Run

3 x 20

3 Switch

3 x 3

Hill Sprint

5 x 30 @ 95

BB Split Squat Yielding Isometric

4 x 4

Altitude Drop - DL

4 x 3

Dip Yielding Isometric

4 x 4

GHR Razor Nordic

3 x 4

Chin Up Yielding Isometirc

4 x 4

Incline Lateral Raise

3 x 12

DB/KB Deep Oscillatory Jump

3 x 20

SA Landmine Sit-Up

3 x 8

Tuesday

Conditioning

Red Zone

How it works: 40-60 seconds of MAX OUT EFFORT 2 minutes rest Perform for 3 reps

Tempo Z2

Tempo Run - Run at 70% 75yds x9 w/ 30 yard walking in between reps 1 minute rest 75yds x9 w/ 30 yards walking between reps

Wednesday

Density

Underhand Forward Medball Throw

3 x 5

Med Ball Chest Pass

3 x 5

overhead medball throw

3 x 5

Back Squat

10 x 4 @ 52 %

Dips

10 x 4 @ 52 %

BB RDL

10 x 4 @ 52 %

Lat Pulldown

10 x 4 @ 52 %

Arm Farm

Bicep Curl of Choice Tricep of Choice Lateral Raise Simple and effective - get to 100 reps any means necessary

Thursday

Rest Day

Friday

Rest Day

Saturday

Power

A March

3 x 10

A-Skip

3 x 10

Power Skip

3 x 10

Fly Sprint

2 x 20 @ 90

Fly Sprint

2 x 20 @ 95

Trap Bar Power Shrug

6 x 6

Depth Broad Jump

6 x 3

SA Landmine Push Press

6 x 6

Broad Jump to MB Chest Pass

6 x 5

Pigeon w. T-Spine

3 x 8

TRX Low Row

3 x MAX

Stick Side Bend

2 x 25

Cardio

Coach

More from Workhorse Elite Performance

Jordan Socholotiuk

With experience from adult fitness to D1 settings, I want to push limits to create robust people. Detail-oriented and adaptable, I focus on training to ensuring peak performance and resilience. *CSCS Certified*

HAMMER YOUR WAY THROUGH

Don't wait for it - Go get it.

Get Hammer Down - Hybrid Performance Program

FAQs

Who is this training for?

Former athletes and competitive adults between 25 and 35 who want to be strong, fast, and conditioned at the same time. If you played sport seriously and refuse to let that physical standard slip - this is built for you. It is not for beginners and it is not a general fitness program.

What if I join mid way?

The program is perpetually rolling so you can jump in at any point. Each week stands on its own while contributing to a longer adaptation arc. Start when you are ready.

What if I miss a day?

Each day targets a different stress type so missing one session does not collapse the week. Pick up where you left off. One missed session is not a problem. Consistently skipping the same quality every week is - because that quality will not develop.

Do I really need a heart monitor or smart watch?

Not required but useful for the conditioning days. The aerobic and threshold sessions are built around intensity zones. A heart rate monitor helps you hit the right stimulus rather than guessing. Pace suggestions are provided if you do not have one.

How is this different from other hybrid programs?

Most hybrid programs stack randomly - lift Monday, run Tuesday, intervals Wednesday - without understanding how each stress type affects the next session. This program is built around stress sequencing. The order is deliberate. The recovery is protected by design. The difference.

Is there coaching support?

This is a self-led program. If you want direct coach access, weekly check-ins, and individualized load management built around your data - that is the 1:1 coaching tier at Workhorse Performance.

The Proof

Sam Bacon

Elon University Soccer Player

Verified Athlete

"They’re exactly what I’m looking for, and they’ve helped me achieve multiple fitness goals. Each workout is planned out, whether it is designed for speed, strength, or mobility. I highly recommend Hammer Down for any fitness goal!"

Blake Hatt

Sports Performance Coach

Verified Athlete

"Being a coach myself, I found that my programming for myself became stale and tedious. Jordan provided me with new challenges, movements, and set/rep schemes I wouldn't have given myself. Jordan has been very helpful in keeping me accountable. I feel great, look the best I have and enjoy every week."