HybridRx - Traditional Strength & Conditioning

TrainRx Performance Programming

Strength & Conditioning
Coach
Rick Gorrell

Train Smart. Build Strength. Perform Better.

Are you ready to take your performance to the next level? Whether you're an athlete looking to gain a competitive edge or an individual aiming to become the strongest, fastest, most resilient version of yourself — HybridRx - Strength & Conditioning is built for you.

We don’t just lift weights. We build athletic, strong, and capable individuals.

HybridRx - Strength & Conditioning is grounded in science backed training tactics that improve strength, speed, mobility, and endurance. Each workout is strategically designed to push your limits while optimizing performance, recovery, athleticism.

Why HybridRx - Strength & Conditioning works:

📈 Training that is tailored to increasing overall strength, shedding body fat, and building work capacity

🧠 Simple, strategic training tactics that leave you feeling accomplished, not destroyed

⛑️ Injury Prevention Focus through smart movement prep and mobility work

🔁 Progress Tracking to ensure you're always progressing forwards

Whether you're prepping for a competition, or just hungry to dominate the gym, this isn’t just another workout — it’s performance training that is built for the every day athlete.

👉 Sign Up Today - You bring the hustle. We bring the plan. Let’s build your edge.

$20 / mo
Get HybridRx - Traditional Strength & Conditioning
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Build Real Strength & Muscle
Backed by proven strength training tactics, each workout includes highly effective strength & hypertrophy protocol that will guide you towards increasing your maximal strength and help you build the muscle mass to support those gains.
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Cardio/Conditioning That Works
Challenge yourself and push past your limits with interval based cardio in every single workout - these cardio sessions aren't your average "30 minutes on the Rower". We use high intensity sprints, low intensity "Zone 2" training, and more to provide you with hard hitting conditioning that will help you shed body fat and improve your work capacity.
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Training That Provides Results
Each training week includes 4 strength & cardio days + 3 "active recovery" days per week - Your training should. be designed to build you up and make you feel good, not destroy you and leave you struggling outside of the gym.
Features
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Direct access to your coach (Rick Gorrell)
Need help with your training? You have access to direct coaching help, and guidance whenever you need it right on the app.
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Programming 7 days per week
Every week includes 4 strength + cardio days and 3 mobility + cardio "active recovery" days.
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Exercise Guidance & Customization
Every exercise has a demo video and you can swap movements whenever you need to match the equipment you have access to.
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Detailed Daily Workout Explanations
Training stimulus, loading tactics, Progressive Overload instructions, & more are included in every single training day.
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Committed Teammates
Driven members alongside you every step of the way to help you push your own limits!
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Delivered through TrainHeroic
Track results, follow progress, and crush every workout on the TrainHeroic App.
Equipment
Required
Barbell // Squat Rack // Weight Plates // Pull Up Bar // Dumbbells or Kettlebells
Recommended
Airbike // Rower // Treadmill // Commercial Gym Equipment // Cable System
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Strength & Conditioning

Instructions:

A

WMR8 = Max Weight for 8 Repetitions WMR20 = Max Weight for 20 Repetitions

B

Back Squat; WMR8

C

Dual DB Straight Leg Deadlift; WMR8

D

Hamstring Curl (Lying/Seated); WMR20

E

Seated Leg Extension; WMR20

F

Weighted Sit Up; WMR20

Option 1: Airbike

G

10:00 Minutes; For Max Calories; At Sustained Effort (Zone 2 Pace) Airbike

Option 2: Rower

H

10:00 Minutes; For Max Distance; At Sustained Effort (Zone 2 Pace) Rower

Option 3: Run

I

10:00 Minutes; For Max Distance; At Sustained Effort (Zone 2 Pace) Run - Treadmill / Track

Monday
Strength & Conditioning

A

Iron Cross Stretch

B

Scorpion Stretch

C

90/90 Hip Rotations

D

Weighted Heels Elevated Deep Squat Hold

E

Thoracic Box Drill

Option 1: Airbike

F

Every 5:00 Minutes x 6-8 Sets; At 90% Max Effort 1:00 Minute: Airbike - Sprint

Option 2: Rower

G

Every 5:00 Minutes x 6-8 Sets; At 90% Max Effort 1:00 Minute: Rower - Sprint

Option 3: Run (Treadmill / Track)

H

Every 5:00 Minutes x 6-8 Sets; At 90% Max Effort 1:00 Minute: Run (Treadmill / Track)

Tuesday
Strength & Conditioning

Instructions:

A

WMR8 = Max Weight for 8 Repetitions WMR20 = Max Weight for 20 Repetitions

B

Barbell Seated Overhead Press; WMR8

C

Chest Fly; WMR20

D

Reverse Grip Lat Pull Down (Cable/Machine); WMR8

E

Single Arm Row (DB/Machine/Cable); WMR8

F

Preacher Biceps Curl - Machine; WMR8

G

Cable Overhead Triceps Extension; WMR8

Option 1: Airbike

H

10:00 Minutes; For Max Calories; At Sustained Effort (Zone 2 Pace) Airbike

Option 2: Rower

I

10:00 Minutes; For Max Distance; At Sustained Effort (Zone 2 Pace) Rower

Option 3: Run (Treadmill / Track)

J

10:00 Minutes; For Max Distance; At Sustained Effort (Zone 2 Pace) Run - Treadmill / Track

Wednesday
Strength & Conditioning

A

Frog Stretch

B

Wrist Flexion/Extension

C

Seated Straight Leg Lift

D

Ankle CARS

E

Quadruped T-Spine Rotation

Option 1: Airbike

F

For Time; At Sustained Effort (Zone 2 Pace) 100/80 Calories Airbike - Target Finishing Times Between 8:00-10:00 Minutes

Option 2: Rower

G

For Time; At Sustained Effort (Zone 2 Pace) 2,000/1,750m Row - Target Finishing Times Between 8:00-12:00 Minutes

Option 3: Run (Treadmill / Track)

H

For Time; At Sustained Effort (Zone 2 Pace) 2,000m Run (Treadmill / Track) - Target Finishing Times Between 8:00-12:00 Minutes

Thursday
Strength & Conditioning

A

Deadlift; WMR8

B

Leg Press - Machine; WMR20

C

Dual DB Rear Foot Elevated Split Squat; WMR8

D

Glute Kickback (Machine/Cable); WMR20

E

Calf Raises (Machine/Barbell); WMR20

F

Hanging Knee Raises

Cardio - Short Duration/High Intensity

G

Instructions: • Choose 1 of the options listed below for today's cardio workout (Airbike / Rower / Run) Option 1: Every 2:00 Minutes x 10 Sets; At 90% Max Effort 0:10 Seconds: Airbike - Sprint Option 2: Every 2:00 Minutes x 10 Sets; At 90% Max Effort 0:10 Seconds: Rower - Sprint Option 3: Every 2:00 Minutes x 10 Sets; At 90% Max Effort 0:10 Seconds: Run (Treadmill / Track) - Sprint

Friday
Strength & Conditioning

Instructions:

A

WMR8 = Max Weight for 8 Repetitions WMR20 = Max Weight for 20 Repetitions

B

DB Incline Bench Press; WMR8

C

Single Arm Lat Pull Down (Cable/Machine); WMR8

D

Seated Row (Cable/Machine): WMR8

E

Incline Supported Front Raise; WMR20

F

Straight Bar Biceps Curl; WMR8

G

Cable Triceps Push Down; WMR8

Option 1: Airbike

H

10:00 Minutes; For Max Calories; At Sustained Effort (Zone 2 Pace) Airbike

Option 2: Rower

I

10:00 Minutes; For Max Distance; At Sustained Effort (Zone 2 Pace) Rower

Option 3: Run (Treadmill / Track)

J

10:00 Minutes; For Max Distance; At Sustained Effort (Zone 2 Pace) Run - Treadmill / Track

Saturday
Strength & Conditioning

A

Cossack Squat Hold

B

Sleeper Stretch

C

Deep Squat Hold w/Thoracic Rotation

D

Toe Walk

E

Side Lying Open Book

Option 1: Airbike

F

EMOM x 3:00 Minutes x 5 Sets; At 90% Max Effort; Rest 3:00 Minutes Between Full Sets 0:40 Seconds: Airbike

Option 2: Rower

G

EMOM x 3:00 Minutes x 5 Sets; At 90% Max Effort; Rest 3:00 Minutes Between Full Sets 0:40 Seconds: Row

Option 3: Sprint (Treadmill / Track)

H

EMOM x 3:00 Minutes x 5 Sets; At 90% Max Effort; Rest 3:00 Minutes Between Full Sets 0:40 Seconds: Run (Treadmill / Track)

Coach
More from TrainRx Performance Programming
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 Most.

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 - Traditional Strength & Conditioning
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FAQs
How long are the workouts?
Workouts typically last between 50-70 minutes on Strength + Cardio days and roughly 30-40 minutes on "Active Recovery" days.
How is the strength training organized?
Strength Training protocol utilizes low-moderate rep ranges + high intensity tactics. You can expect to train with heavy weights in moderate rep ranges for building strength/muscle and low rep ranges for increasing maximal strength.
What do I do if I can't train every day of the week?
Focus on the 4 Strength + Cardio days every week and you will be all set!
What is WMR?
WMR is the standard loading prescription for all of your strength work - WMR represents the heaviest weight you can use for the given rep count you are performing in your work sets. Example: WMR8 = Max Weight for 8 Repetitions
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