New

Hybrid Team

Performance Training, Inc.

Strength & Conditioning, Functional Fitness

Coach

Nathan England

Weekly combination of Zone 2 Conditioning and high-intensity weight training designed to get you ready for any hybrid competition (Deka or Hyrox)

$24 / mo

Start My 7-Day Free Trial

Zone 2 Conditioning

Zone 2 is low-impact and sustainable training. It boosts endurance, enhances aerobic capacity, speeds up recovery, and builds a strong fitness foundation without burning you out, all while enhancing performance in hybrid race settings.

Features

Access to Professional Coaches

Access to coaches who have done multiple Hyrox and DEKA competitions.

Programming 5 days per week

5 Days per week of programming with a 6th Optional Day to help you get ready for any Hybrid Race. Hyrox or DEKA

Delivered through TrainHeroic

All workouts are delivered through the train heroic app.

Equipment

Required

Bike Erg // Ski Erg // Rower

Recommended

Barbell // Dumbells // Box

Sample Week

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

Sunday

Lower Push/Pull

Front Squat

4 x 4

Single Leg RDL

3 x 10

Sandbag Walking Lunge

2 x 12

Glute Bridge Hamstring Walkout

2 x 15

Ab Wheel

2 x 8

Burpee and Bike Tabata

8 Intervals (4:00) 20-sec. Burpees 10-sec. Rest - Rest 2:00 - 8 Intervals (4:00) 20-sec. Bike (For Calories) 10-sec. Rest *Record your reps for both burpees and bike

Monday

Upper Push/Pull Strength

Chest-Supported DB Row

4 x 10

Hand Release Push-Up

3 x 12

Kneeling Landmine Press

3 x 8

DB Reverse Fly

3 x 10

Zone 2 Conditioning

1 x 30:00

Tuesday

Speed Intervals

Prep

Hybrid Warm-Up

Warm-Up shouldn't take more than 10mins then get into your warm-up sets for first Foam Roll (~5mins) Quads Adductors Glutes Upper Back/T-Spine Leg and Shoulder Prep Mini Band Side Shuffles (10 each direction) Mini Band Monster Walk (10 each leg) TRX Row 15 Shoulder Taps 10ea Push-Ups 10 Air Squat 10 Reverse Lunges 10ea

Conditioning

Erg Speed Intervals

3 Rounds of: 500m Ski Rest 2mins 500m Row Rest 2mins 25cal Bike Rest.2mins *Record your time including the rest

Standing Cable Wood Choppers

2 x 10

Single Arm Farmer Walk

2 x 50

Side Plank on Elbows

2 x 0:45

Wednesday

Lower Power + Strength

DB Snatch

3 x 3

Burpee Broad Jump

3 x 5

Trap Bar Deadlift

4 x 5

One-arm Forward Back KB Lunge

2 x 10

Leg Extension

2 x 15

Sled Drag

5 x 30

Thursday

Upper Strength + Conditioning

DB Floor Press

4 x 10

Inverted Row

Straight Arm Pulldown

3 x 12

1-arm DB Push Press

3 x 8

Thursday

Week 2 Day 5

Prep

Run Warm-Up

Light Jog for 2-3mins then: 10m for each exercise Knee Hug Hamstring Scoop Cradle Side Lunge Quad Stretch Toe Walk Heel Walk Butt Kicks Down/Back High Knees Down/Back

Run

1 x 3.5

Friday

Track Intervals

Prep

Run Warm-Up

Light Jog for 2-3mins then: 10m for each exercise Knee Hug Hamstring Scoop Cradle Side Lunge Quad Stretch Toe Walk Heel Walk Butt Kicks Down/Back High Knees Down/Back

Intervals

1000, 800, 600, 1000, 800, 600

Coach