HybridRx - Traditional Strength & Conditioning

TrainRx Performance Programming

Strength & Conditioning

Coach

Rick Gorrell

About the Program:

This strength and conditioning program combines big compound lifts with focused accessory training to help you increase maximal strength, build lean muscle, and burn body fat. Daily cardio is programmed to build work capacity, boost endurance, and enhance overall athletic performance, ensuring you not only look and feel strong—but also have an engine that won’t quit.

Programming Focus:

✔️ Structured Strength Training - Prioritize foundational movements like squats, deadlifts, presses, and pulls to maximize strength and muscle growth while targeting weak points and SUPPORTING hypertrophy with carefully selected accessory exercises

✔️ Daily Cardio/Conditioning - Blend aerobic and interval style training to increase endurance, build work capacity, and support fat loss

✔️ A Balanced Approach to Fitness - Combine strength, hypertrophy, and conditioning for a complete athletic physique without over training, burning out, or impairing recovery

✔️ Easily Progress-able - Structured progression to continually challenge the body and drive consistent gains.

Program Highlights:

💥 Progressive Overload - exercises are carefully chosen so you can make weekly progress with ease, without the worry of injury, over complication, or inability to move forward

💥 Daily Strength, Cardio, & Mobility - each week of training includes 4 strength + cardio days and 3 “optional” cardio + mobility workouts

💥 Low Barrier to Entry - this program can be followed by the home gym owner, the frequent Box attendee, or the commercial gym lover and it doesn't matter how much experience you have with training

Results Matter:

“Your training is like magic. It’s simple and I can progress easily, and that keeps me motivated and consistent. Your program keeps me strong and lean!” - Giacomo I.

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

$25 / mo

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Build Muscle and Strength Faster

Strength training with compound lifts and targeted accessory work stimulates maximal muscle growth while increasing overall strength. Every rep strengthens fibers and primes your body for long-term gains.

Boost Fat Loss and Conditioning

High intensity and strategic low intensity cardio enhances your metabolism, helping calorie burn and improving cardiovascular efficiency - meaning you shed body fat while maintaining muscle mass.

Improve Recovery and Work Capacity

Enhanced work capacity supports harder workouts, better performance, and consistent progress.

Features

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.

Programming 7 days per week

Every week includes 4 strength + cardio days and 3 mobility + cardio "active recovery" days.

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.

Detailed Daily Workout Explanations

Training stimulus, loading tactics, Progressive Overload instructions, & more are included in every single training day.

Committed Teammates

Driven members alongside you every step of the way to help you push your own limits!

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

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Strength & Conditioning

Instructions:

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

Back Squat; WMR8

Dual DB Straight Leg Deadlift; WMR8

Hamstring Curl (Lying/Seated); WMR20

Seated Leg Extension; WMR20

Weighted Sit Up; WMR20

Option 1: Airbike

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

Option 2: Rower

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

Option 3: Run

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

Monday

Strength & Conditioning

Iron Cross Stretch

Scorpion Stretch

90/90 Hip Rotations

Weighted Heels Elevated Deep Squat Hold

Thoracic Box Drill

Option 1: Airbike

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

Option 2: Rower

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

Option 3: Run (Treadmill / Track)

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

Tuesday

Strength & Conditioning

Instructions:

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

Barbell Seated Overhead Press; WMR8

Chest Fly; WMR20

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

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

Preacher Biceps Curl - Machine; WMR8

Cable Overhead Triceps Extension; WMR8

Option 1: Airbike

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

Option 2: Rower

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

Option 3: Run (Treadmill / Track)

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

Wednesday

Strength & Conditioning

Frog Stretch

Wrist Flexion/Extension

Seated Straight Leg Lift

Ankle CARS

Quadruped T-Spine Rotation

Option 1: Airbike

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

Option 2: Rower

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)

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

Deadlift; WMR8

Leg Press - Machine; WMR20

Dual DB Rear Foot Elevated Split Squat; WMR8

Glute Kickback (Machine/Cable); WMR20

Calf Raises (Machine/Barbell); WMR20

Hanging Knee Raises

Cardio - Short Duration/High Intensity

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:

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

DB Incline Bench Press; WMR8

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

Seated Row (Cable/Machine): WMR8

Incline Supported Front Raise; WMR20

Straight Bar Biceps Curl; WMR8

Cable Triceps Push Down; WMR8

Option 1: Airbike

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

Option 2: Rower

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

Option 3: Run (Treadmill / Track)

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

Saturday

Strength & Conditioning

Cossack Squat Hold

Sleeper Stretch

Deep Squat Hold w/Thoracic Rotation

Toe Walk

Side Lying Open Book

Option 1: Airbike

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

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)

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

Rick Gorrell

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

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.

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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

The Proof