HybridRx - Functional Fitness: Strength & Conditioning

TrainRx Performance Programming

Strength & Conditioning, Endurance
Coach
Rick Gorrell

Are you tired of workouts that don’t deliver, that have you constantly guessing if you're doing what is best for you?

Welcome to HybridRx - Functional Fitness: Strength & Conditioning – a functional fitness based training program designed to make you stronger, leaner, and more capable than ever before.

We don’t just train for looks—we train for life. This program combines strength training, high-intensity interval workouts, and functional movements to help you move better, feel better, and perform at your peak—whether that’s in the gym, on the field, or chasing after whatever life throws your way.

Here’s what makes HybridRx - Functional Fitness: Strength & Conditioning different from the rest:

✅ Expert Coaching – this program is designed to build you up, not break you down. We use simple, big bang for your buck exercises, avoid highly complex movements, and focus on getting really really good at the things that matter most

✅ Consistent, Dedicated Training Blocks - random workouts = random results, and that's not what we are after. Every single training day on HybridRx has a purpose, we follow real progressions on a weekly basis and focus on implementing tactics that will actually lead to strength gains, improvements in work capacity, and more muscle mass

✅ Scalable for Every Fitness Level – Every workout is tailored to meet you where you are. No more guessing about the weights to use, or the movements to swap/sub in and out of your workout

✅ Real-Life Results – More energy, better sleep, mental toughness, and a stronger, leaner physique.

So ask yourself - What would your life look like if you were fitter, stronger, and more confident?

👉 Sign up today, and see firsthand why functional strength & conditioning is more than a workout—it's a lifestyle upgrade.

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Get Stronger
Each training day includes dedicated strength training that follows weekly progressions. We focus on big bang for your buck exercises and accessory/assistance movements that will help you increase overall strength and build the muscle mass to support it.
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Improve Work Capacity
Functional Fitness is all about preparing you for life outside of the gym. We use highly effective, simple conditioning formats that are designed to help you build work capacity, test your overall endurance, and push you to new heights.
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Built. Not Broken.
Your training should not reduce you to a puddle on a daily basis. Following a structured, carefully crafted strength & conditioning program will give you all of the tools you need to increase strength, build muscle, and improve your general physical performance inside and outside of the gym. No more beat downs. It's time to start training smarter.
Features
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Direct access to your coach (Rick Gorrell)
You have direct access to me (Rick) straight through the app for any coaching, help, or guidance that you may need for your success.
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Programming 7 days per week
Each week includes 5 training days + 2 rest days per week.
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Exercise Guidance
Demo videos are provided to ensure you are moving correctly through every rep you perform.
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Detailed Daily Workout Explanations
Training stimulus, Progressive Overload Tactics, format instructions, and more are always covered.
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Committed Teammates
Train alongside dedicated members who will always be pushing you to perform your best!
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Delivered through TrainHeroic
Track results, follow progress, and crush every workout on the TrainHeroic App.
Equipment
Required
Barbell & Bumper Plates // Squat Rack // Pull Up Bar // Flat Bench or Adjustable Bench // Dumbbells or Kettlebells // Airbike and/or Rower // Jump Rope
Recommended
Plyo Box // Commercial Gym Equipment
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Functional Fitness: Strength & Conditioning

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

Monday
Functional Fitness: Strength & Conditioning

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

Tuesday
Functional Fitness: Strength & Conditioning

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

Wednesday
Functional Fitness: Strength & Conditioning
Thursday
Functional Fitness: Strength & Conditioning

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

Friday
Functional Fitness: Strength & Conditioning

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

Saturday
Functional Fitness: Strength & Conditioning
Coach
coach-avatar Rick Gorrell

Owner - TrainRx Performance Programming: Certified Functional Strength & Conditioning Coach with 10 years experience training/coaching on and off the gym floor.

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Your Results Matter

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
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FAQs
Who is this program for?
This program is designed for the every day athlete. You do not need to be a competitive athlete to excel on either training program within this membership.
Are there high skill movements included in this program?
Yes and no. Each training day includes RX/RX+/Scaled or Alternative Movement options so every person of every skill level can train according to their desired stimulus.
How long are the workouts?
Each training day typically lasts between 60-75 minutes.
How do I choose which option is best for me?
If you have experience in CrossFit then the CrossFit/Functional Fitness option is your best bet. If you are just looking for traditional strength & conditioning then you will excel with the Strength & Conditioning option.
The Proof
verified-athlete-avatar 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!"

verified-athlete-avatar 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."

Join Your Virtual Gym

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

HybridRx - Functional Fitness: Strength & Conditioning
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HybridRx - Functional Fitness: Strength & Conditioning
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HybridRx - Functional Fitness: Strength & Conditioning
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HybridRx - Functional Fitness: Strength & Conditioning