HiBreed CF Endurance

HiBreed Training

Coach
Thomas Barisich

Engine meets engine room. This track turns up the volume on aerobic capacity while still covering your CrossFit bases. Expect weekly programming grounded in evidence-based conditioning principles, smart progressions, and scalable sessions. 90 minutes of sweat, grit, and gain. Suitable for all levels.

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Build your Engine with smart workouts
Building your Endurance doesn't mean you should go all out all the time. And it doesn't mean you should sacrifice strength or other athletic abilities. Our programs are backed up by evidence and driven by real world results.
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
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Basic Strenght Training Equipment // Basic Endurance Training Equipment
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2025-07-12

A

Hang Power Clean

8 x 2

B

Handstand Walk

Circuit

C

8min AMRAP x 3 @RPE7 (1min Rest) Buy In: 400m Run into AMRAP 20 weighted Box Step Overs (1x22,5/15) 5 Wall Walks 20 one arm Devil Press 5 Bar Muslce Up Start each amrap where the last one ended (after the run buy in) Buy-in run: steady. Box Step Overs: 1 DB - hold it wherever it feels comfortable Wall Walks: Efficient steps Devil Press: alternating hands each rep BMU: break early if needed – don't fail reps. Scale to Jumping BMU if needed. ✅ Strategy: Remember: you start each AMRAP where you left off. Endurance Effort @RPE 7 - no hard push 1 min rest is simply for keeping overall intensity in check

Tuesday
2025-07-14

A

Seated Box Jump

8 x 1

B

Back Squat

1, 2, 2, 2

C1

Double KB Front Squat

3 x 10

C2

Strict HSPU

3 x 10

Circuit

D

15min AMRAP @RPE 8 3 Clean & Jerk (60/40kg) 6 Bar-Facing Burpees 9 Toes-to-Bar 🎯 Intent Sustainable high-intensity effort without redlining. Smooth barbell cycling, consistent burpees, efficient kip on T2B. 💡 Strategy Clean & Jerk: Fast singles or touch-and-go if efficient. Burpees: Steady, repeatable pace — avoid spikes. T2B: Break early (5-4 or 6-3) to save grip. Take a breath during transitions. 🪜 Scaling Options Load: 40/30kg or 30/20kg. Keep moving and keep it moderate. Burpees: Step-over instead of jump. Toes-to-Bar: Knee raises or V-Ups.

Wednesday
2025-07-15

A

Clean

8 x 2

B

Push Press

5 x 3

C

Strict Pull Up

3 x 10

D

Pendlay Row

3 x 10

Circuit

E

6 Rounds @RPE 8 15 Wall Ball 10 cal Row 2x5m DB Front Rack Lunges Rx: 2x22,5/15 🎯 Intent No all out effort Classic legs & lungs with consistent pacing Smooth Wall Balls, recover on Row. Lunges super short distance, so push through 💡 Strategy Wall Ball: Unbroken or 10/5 if needed. Don't forget to breathe. Row: 85–90% pace (no sprint). Here's the chance for actual pacing. Lunges: Braced core, consistent steps. 🪜 Scaling Options Wall Ball: 6–9kg / lower target. Row: 7–8 cal or 100m run substitute. Lunges: Bodyweight or reduce distance.

Thursday
2025-07-16

A

American KB Swing

4 x 6

B

Deadlift

1, 2, 2, 2

C

Ring Muscle Up

Circuit

D

2x15min AMRAP @RPE 7 (2min Rest) 400m Run 30 DB Snatches 15 Burpee Box Jump Over 5 Ring Muscle Ups 🎯 Intent Long aerobic intervals with controlled effort. Sustainable work across both intervals. Avoid grip blow-up with smart pacing. 💡 Strategy Run: Comfortable, conversational pace — don't burn out. DB Snatch: Unbroken or sets of 10–15 . BBJO: Smooth don't stay on the floor RMU: Break early (3-2) to manage fatigue. 🪜 Scaling Options Run: 300m or 90sec effort. DB Snatch: Lighter load or 20 reps. BBJO: Step-overs. RMU: Jumping RMU, Pull-Ups + Dips, or Low Rings.

Saturday
2025-07-18

A

Snatch

8 x 2

B

Front Squats

1, 2, 2, 2

C

Strict Press

1, 2, 2, 2

D

Chin-Up

3 x 10

Circuit

E

2 Rounds @RPE 9–10 100 Double Unders 40 Cal Row 20 Devil Press (2x22.5/15kg) 🎯 Intent Very high output, competition-style test. Push threshold while maintaining movement quality. 💡 Strategy DU: Break early if tripping, go unbroken if you're good at DUs — find rhythm. Row: Strong but sustainable ~85–95% pace. Devil Press: No "real" Rest, if you need rest short and controlled pause at the bottom, but force yourself to stand up. 🪜 Scaling Options - Scale if you can't maintain high output! DU: 150 Singles or 75 DU. Row: 30 cal. Devil Press: Lighter DBs or reduce reps to 14.

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HiBreed CF Endurance
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HiBreed CF Endurance
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HiBreed CF Endurance
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HiBreed CF Endurance