HybridRx - Functional Fitness: Strength & Conditioning
TrainRx Performance Programming
Strength & Conditioning, EnduranceAbout the Program:
This functional fitness program blends Olympic lifting, compound strength work, and targeted accessory training to help you build muscle and increase your maximal strength and power. Each training day combines structured strength development with high intensity conditioning inspired by classic CrossFit WOD formats—including AMRAPs, EMOMs, and interval style WODs.
Programming Focus:
✔️ Structured Strength Training - build explosive strength with the olympic lifts, prioritize major movements like the squat, deadlift, and press to increase maximal strength, and target weak points and build muscle with complimentary accessory strength training
✔️ Functional Fitness Approach - blend high intensity workouts using classic CrossFit formats (AMRAPs, EMOMs, intervals) to develop real athleticism through varied, purposeful training.
✔️ Scalable for All Levels of Fitness - every workout includes modifications and scaling options to match your fitness level and goals
Program Highlights:
💥 Realistic, Achievable Fitness - 60-75 minute daily workouts (all in one training session/day + simple, highly effective movement selection for big bang for your buck training
💥 Varied, Not Random - progress is built on repetition, each week builds off the last while including subtle variations to strength training and conditioning workouts to keep things fresh and exciting
Results Matter:
“This is the best and one of the most intelligently written programs I’ve ever followed. I’ll be on it for a long, long time.” - Jess H.
👉 Sign up today, and see firsthand why functional strength & conditioning is more than a workout—it's a lifestyle upgrade.
A
Power Clean
5 x 3
B
Strict Overhead Press
3 x 5
C
Dual DB Straight Leg Deadlift
3 x 8
AMRAP - Short: Gymnastic + Weighted
D
RX: 3:00 Minutes; AMRAP x 4 Sets; For Max Repetitions; Rest 1:30 Minutes Between Sets 15 Pull Up; Kipping or Strict 7 Deadlift; 185/95 lb AMRAP In Remaining Time: Dual DB Walking Lunge; 50/30 lb per Hand
A
Back Squat
3 x 5
B
Close Grip Bench Press
3 x 5
Chipper - Descending Rep Count: Weighted + Monostructural
C
RX: For Time; At Sustained Effort 21-15-9 Reps; Dual DB Box Step Over; 50/30 lb per Hand - Box Height: 24"/20" Thruster; 95/65 lb 500/400m Row
A
Power Snatch
5 x 1
B
Barbell Bent Over Row
3 x 8
C
Dual DB Seated Overhead Press
3 x 8
Chipper - For Time: Monostructural + Gymnastic + Weighted
D
RX: 3 Sets; For Time; At Sustained Effort 20/14 Calories Airbike 30 Toes to Bar 20 Burpee Box Jump Over - Box Height: 24"/20" 10 Single Arm DB Hang Power Snatch/Side; 50/30 lb
A
Power Clean
5 x 1
B
Front Squat
1 x 5
C
DB Bench Press
3 x 8
AMRAP - Long: Monostructural + Gymnastic + Weighted
D
RX: 18:00 Minutes; AMRAP; At Sustained Effort 35 Double Unders 7 Pull Up; Kipping or Strict 5 Dual DB Hang Power Clean to Overhead; 50/30 lb per Hand
A
Power Snatch
5 x 3
B
Deadlift
1 x 5
C
Dual DB Rear Foot Elevated Split Squat
3 x 8
Chipper - Long Duration AMRAP: Monostructural + Gymnastic + Weighted
D
RX: 10:00 Minutes; For As Many Repetitions As Possible 30/24 Calorie Row 30 Box Jump Over - Box Height: 24"/20" 30 Shoulder to Overhead; 95/65 lb 60 Double Unders
Rick Gorrell
Owner - TrainRx Performance Programming: Certified Functional Strength & Conditioning Coach with 10 years experience training/coaching on and off the gym floor.
The results you see from your training are a direct reflection of my ability as a coach and trainer. I take writing this program very seriously, and will always go above and beyond to provide you with the best possible training I can provide.
Start My 7-Day Free Trial
Jess H.
Home Gym Owner & 3+ Year Member
Verified Athlete"I absolutely love it! All I have to do is come into the basement, check out the app, and get to work. No more coming up with random workouts. You've got a member for life!"
Sam M.
Home Gym Owner & 4+ Year Member
Verified Athlete"Before starting HybridRx I had plateaued. My strength numbers weren't going up and I wasn't happy with my training. I've been on HybridRx for almost two years now, I PR at the end of every training cycle, there's no going back now."
When you join a team you’re getting more than programming, you’re joining an online community.
HybridRx - Functional Fitness: Strength & Conditioning
HybridRx - Functional Fitness: Strength & Conditioning
HybridRx - Functional Fitness: Strength & Conditioning
