New

Hybrid Team

Performance Training, Inc.

Strength & Conditioning, Functional Fitness

Coach

Nathan England

We train smart, not reckless. Each week balances machine intervals, functional zones, and progressive strength sessions that mimic HYROX or DEKA demands while keeping you healthy and building consistency. Perfect for first-time racers or seasoned competitors chasing a podium.

$24 / mo

Start My 7-Day Free Trial

Build Race-Specific Strength

Develop the power needed for sleds, carries, lunges, wall balls, farmer holds, and all functional zones you’ll see in HYROX and DEKA.

Improve Engine + Pacing

Train your aerobic base, threshold, and repeatable intensity so you can hold pace across all runs, machines, and stations without blowing up early.

Increase Station Efficiency

Master technique, transitions, and breathing patterns that save energy and shave seconds off every station.

Stay Healthy + Consistent

Smart volume control, mobility sessions, and structured progressions keep you training hard without overtraining or injury.

Balanced Hybrid Programming

Strength + conditioning blended intelligently so you build muscle, maintain power output, and stay durable while still improving race times.

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

More from Performance Training, Inc.

Nathan England

Strength & Conditioning coach helping athletes and everyday movers get stronger, faster, and more resilient. My programs are built to be challenging, adaptable, and results-driven—so you can train with purpose and crush your goals in and out of the gym.

Build Your Strongest, Fittest Self

Get the coaching, structure, and accountability you need to become the strongest, fittest version of yourself. Join the team and start training like the hybrid athlete you’re meant to be.

Start My 7-Day Free Trial

FAQs

Do I need to be signed up for a HYROX or DEKA race to join?

No! Many athletes join simply to get stronger, fitter, and more well-rounded. The training is race-inspired, but the benefits carry over to everyday performance.

What equipment do I need?

A basic gym setup works: sled/push options, rower, ski erg, air bike, dumbbells/kettlebells, running space, and a place to do functional movements. Optional tools (wall balls, tanks, etc.) will be substituted when needed.

Will this help me improve my next HYROX or DEKA time?

Yes—this system is designed around station efficiency, pacing, race-style intervals, and progressive engine development. If you follow the plan consistently, you’ll see faster splits and smoother stations.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Hybrid Team