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.
Prep/Mobility + Warm Up
A
Prep: 3 Sets; For Quality; Rest As Needed Between Sets 0:15 Seconds: PVC Assisted Shoulder External Rotation/Side 0:15 Seconds: PVC Pass Through + 0:05 Second Hold at Sticking Point (end range of motion) 0:30 Seconds: Elevated Pigeon Pose/Side 0:30 Seconds: Sumo Squat w/Alternating Knee Drops + Barbell Warm Up - Power Clean (Empty Bar / Very Light Load) 5 Straight Leg Deadlift 5 Barbell High Pull 5 High Hang Power Clean
B
Power Clean
5 x 1.1.1
AMRAP - EMOM: Monostructural
C
Instructions: • Accumulate as many calories as possible in each attempt of the EMOM • Move at fast but repeatable paces - target similar finishing scores each attempt • Choose the RX/RX+/Scaled Option for the workout RX: EMOM x 6:00 Minutes x 2 Sets; At 90% Max Effort; Rest 3:00 Minutes Between Sets Odd Minute: 0:30 Seconds: Airbike Even Minute: 0:30 Seconds: Row RX+: EMOM x 6:00 Minutes x 2 Sets; At 90% Max Effort; Rest 3:00 Minutes Between Sets Odd Minute: 0:45 Seconds: Airbike Even Minute: 0:45 Seconds: Row Scaled: EMOM x 6:00 Minutes x 2 Sets; At 90% Max Effort; Rest 3:00 Minutes Between Sets Odd Minute: 0:20 Seconds: Airbike Even Minute: 0:20 Seconds: Row Score the total number of calories accumulated in both sets of the EMOM combined.
D
Contralateral DB Rear Foot Elevated Split Squat
8, _ , _
E
Contralateral DB Single Leg Straight Leg Deadlift
8, _ , _
Prep/Mobility
A
Prep: 3 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Scorpion Stretch/Side 0:15 Seconds: Side Lying Windmill/Side 0:30 Seconds: Can Opener Stretch 0:15 Seconds: Resistance Band Pull Apart; Moderate Resistance
AMRAP - Long: Monostructural + Gymnastic + Weighted
B
Instructions: • Complete as many repetitions as possible in 18:00 minutes • Choose the RX/RX+/Scaled Option for your workout RX: 18:00 Minutes; AMRAP; At Sustained Effort 15/12 Calories Airbike 12 Box Jump Over - Box Height: 24"/20" 9 Single Arm Alternating DB Hang Power Snatch/Side; 50/30 lb RX+: 18:00 Minutes; AMRAP; At Sustained Effort 15/12 Calories Airbike 12 Box Jump Over - Box Height: 24"/20" 9 Single Arm Alternating DB Hang Power Snatch/Side; 70/50 lb Scaled 18:00 Minutes; AMRAP; At Sustained Effort 15/12 Calories Airbike 12 Box Jump Step Down - Box Height: 24"/20" 9 Single Arm Alternating DB Hang Power Snatch/Side; 35/20 lb Score the total number of repetitions completed in 18:00 minutes.
AMRAP - Long: Monostructural + Gymnastic + Weighted
C
Instructions: • Complete as many repetitions as possible in 18:00 minutes • Choose the RX/RX+/Scaled/Alternative Movement Option for your workout RX: 18:00 Minutes; AMRAP; At Sustained Effort 15/12 Calorie Row 12 Toes to Bar 9 Dual DB Box Step Over; 50/30 lb per Hand RX+: 18:00 Minutes; AMRAP; At Sustained Effort 15/12 Calorie Row 12 Toes to Bar 9 Dual DB Box Step Over; 70/50 lb per Hand Scaled 18:00 Minutes; AMRAP; At Sustained Effort 15/12 Calorie Row 12 Toes to Bar or V-Up 9 Dual DB Box Step Over; 35/20 lb per Hand Score the total number of repetitions completed in 18:00 minutes.
D1
DB Bench Press
8, _ , _
D2
Single Arm DB Row
8, _ , _
Prep/Mobility
A
Prep: 3 Sets; For Quality; Rest As Needed Between Sets 0:15 Seconds: Supported Side Stretch/Side 0:30 Seconds: Elevated Pigeon Pose/Side 0:15 Seconds: Sleeper Stretch/Side 0:15 Seconds: Iron Cross Stretch/Side
B
Deadlift
8, _
C
Strict Overhead Press
8, _
Chipper - Long Duration: Gymnastic + Weighted + Monostructural
D
Instructions: • Complete the prescribed rep count for each movement listed in the circuit "For Time" • Use short efficient rest periods as needed to break up the large rep counts • Choose the RX/RX+/Scaled Option for your workout RX: For Time; At Sustained Effort 50 Pull Up; Kipping or Strict 50 Burpee 30 Dual DB Front Rack Walking Lunge Steps/Side; 50/30 lb per Hand 30 Single Arm Alternating DB Power Snatch; 50/30 lb 150 Double Unders RX+: For Time; At Sustained Effort 50 Pull Up; Kipping or Strict 50 Burpee 30 Dual DB Front Rack Walking Lunge Steps/Side; 50/30 lb per Hand 30 Single Arm Alternating DB Power Snatch; 70/50 lb 150 Double Unders Scaled: For Time; At Sustained Effort 15 Strict Pull Up 50 Burpee 30 Dual DB Front Rack Walking Lunge Steps/Side; 35/20 lb per Hand 30 Single Arm Alternating DB Power Snatch; 35/20 lb 150 Single Unders Score the time it takes to complete the Chipper.
E
Strict Pull Up
A
Figure 4 Hip Stretch
3 x 1
B
"Door Jam" Chest/Shoulder Stretch
C
Band Resisted Psoas March
D
Toe Walk
3 x 1
E
PVC Pass Through
3 x 5
Prep/Mobility
A
Prep: 3 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Deep Squat Hold w/Alternating Thoracic Rotation 20 Steps Duck Walk (10 Steps Forward/10 Steps Backward) 20 Steps Spiderman Walking Lunge w/Thoracic Rotation 0:15 Seconds: Single Leg Hops/Side
B
Back Squat
8, _
C
Barbell Bent Over Row
8, _ , _
Chipper - Sets For Time: Monostructural + Gymnastic
D
Instructions: • Complete 4 individual sets of the circuit listed, each set "For Time" • Use short efficient rest periods as needed to break up larger work sets • Choose the RX/Scaled Option for today's workout RX: 4 Sets; Each For Time; Rest 3:00 Minutes Between Sets 250/200m Row 60 Double Unders 20 Toes to Bar 20 Burpee Box Jump Over - Box Height: 24"/20" Scaled: 4 Sets; Each For Time; Rest 3:00 Minutes Between Sets 250/200m Row 60 Single Unders 20 Toes to Bar 20 Burpee Box Jump Step Down - Box Height: 24"/20" Score the fastest finishing time completed.
E
Farmer's Carry
3 x 0:45
Prep/Mobility
A
Prep: 3 Sets; For Quality; Rest As Needed Between Sets 0:15 Seconds: Band Resisted Thread the Needle/Side; Moderate Resistance 0:15 Seconds: Side Lying Open Book/Side 0:30 Seconds: Frog Stretch 0:30 Seconds: 90/90 Hip Rotations
AMRAP - Short: Gymnastic + Weighted
B
Instructions: • Complete as many repetitions as possible in each attempt of the 6:00 minute AMRAP • Choose the RX/RX+/Scaled Option for your workout RX: 6:00 Minutes; AMRAP x 2 Sets; Rest 3:00 Minutes Between Sets 15 Box Jump Over - Box Height: 24"/20" 12 Bar Facing Burpee 9 Barbell Front Rack Walking Lunge Steps/Side; 95/65 lb RX+: 6:00 Minutes; AMRAP x 2 Sets; Rest 3:00 Minutes Between Sets 15 Box Jump Over - Box Height: 24"/20" 12 Bar Facing Burpee 9 Barbell Front Rack Walking Lunge Steps/Side; 135/95 lb Scaled: 6:00 Minutes; AMRAP x 2 Sets; Rest 3:00 Minutes Between Sets 15 Box Jump Step Down - Box Height: 24"/20" 12 Bar Facing Burpee 9 Barbell Front Rack Walking Lunge Steps/Side; 75/45 lb Score the total number of repetitions completed in each set of the AMRAP combined.
AMRAP - Short: Gymnastic + Weighted
C
Instructions: • Complete as many repetitions as possible in each attempt of the 6:00 minute AMRAP • Choose the RX/RX+/Scaled Option for your workout RX: 6:00 Minutes; AMRAP x 2 Sets; Rest 3:00 Minutes Between Sets 9 Pull Up; Kipping or Strict 6 Dual DB Hang Power Clean to Overhead; 50/30 lb per Hand 30m Dual DB Farmer's Carry (40 Steps); 70/50 lb per Hand RX+: 6:00 Minutes; AMRAP x 2 Sets; Rest 3:00 Minutes Between Sets 9 Pull Up; Kipping or Strict 6 Dual DB Hang Power Clean to Overhead; 70/50 lb per Hand 30m Dual DB Farmer's Carry (40 Steps); 70/50 lb per Hand Scaled: 6:00 Minutes; AMRAP x 2 Sets; Rest 3:00 Minutes Between Sets 3 Strict Pull Up 6 Dual DB Hang Power Clean to Overhead; 35/20 lb per Hand 30m Dual DB Farmer's Carry (40 Steps); 50/30 lb per Hand Score the total number of repetitions completed in each set of the AMRAP combined.
AMRAP - Short: Monostructural + Weighted
D
Instructions: • Complete as many repetitions as possible in each attempt of the 6:00 minute AMRAP • Choose the RX/RX+/Scaled Option for your workout RX: 6:00 Minutes; AMRAP x 2 Sets; Rest 3:00 Minutes Between Sets 45 Double Unders 15/12 Calorie Row 7 Deadlift; 225/135 lb RX+: 6:00 Minutes; AMRAP x 2 Sets; Rest 3:00 Minutes Between Sets 45 Double Unders 15/12 Calorie Row 7 Deadlift; 275/155 lb Scaled: 6:00 Minutes; AMRAP x 2 Sets; Rest 3:00 Minutes Between Sets 45 Single Unders 15/12 Calorie Row 7 Deadlift; 185/95 lb Score the total number of repetitions completed in each set of the AMRAP combined.
E
Dual DB Lateral Raise
20, _
F1
Straight Bar Biceps Curl
8, _ , _
F2
Seated Incline DB Skull Crusher
8, _ , _
A
Butterfly Stretch
3 x 1
B
T-Spine Mobilization
3 x 1
C
Seated Straight Leg Lift
D
Dorsiflexion PAILS & RAILS
E
T-Spine Bridge w/Reach
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.
Get HybridRx - Functional Fitness: Strength & Conditioning
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
