HybridRx - Strength & Conditioning
TrainRx Performance Programming
Strength & Conditioning, EnduranceCOMING SOON TO THE TRAINRx PERFORMANCE PROGRAMMING PLATFORM!
Increase overall strength, stack on lean muscle mass, and build an engine that will not quit. The Strength & Conditioning platform is designed to provide you with highly effective training progressions for increasing your max lifts, building muscle, and improving your overall aerobic capacity and anaerobic endurance.
The HybridRx membership gets your access to 2 Training Programs:
CrossFit/Functional Fitness - Increase your maximums in the Squat, Press, Deadlift, and Olympic Lifts and build an engine that will not quit. Daily training sessions include 2 focused strength pieces (Optional Olympic Lifting + Strength Training) and 1 CrossFit based WOD. This program is designed to provide you with the tools you need to increase overall strength, build muscle, and improve your general work capacity. Weekly training operates on a "moderate intensity" / moderate volume schedule for all strength training and includes a variety of hard hitting CrossFit based mixed modal conditioning pieces for improving overall work capacity and endurance. Olympic Lifting is 100% optional on this program.
Strength & Conditioning - Traditional Strength Training + Weekly Cardio designed to help you increase your overall strength and improve cardiovascular output. This program includes 3 Strength Training Days/Week + 3 Cardio Training Days/Week (1 Optional Cardio Session). All strength work is heavily focused on guiding you towards increasing your maximums in the Squat, Press, and Deadlift, while including ample amounts of assistance/accessory work to promote building muscle. Cardio workouts follow a "high intensity" / short duration and "low intensity" / long duration schedule and give you the opportunity to utilize the Airbike, Rower, or Running at your choice. These training programs are designed to provide you with a sustainable approach to Strength & Conditioning. Neither option is a competitor based training program.
Each program requires access to free weights, machines, cables, and Cardio Equipment such as the Airbike/Rower/Treadmill. Alternative movement options are provided for those who do not have access to full gyms or other various pieces of equipment.
Sample Training Notes
A
FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the CrossFit/Functional Fitness program looks like. This is only 1 individual workout from the program - the other workouts shown on this Sample Week showcase training days from the other individual programs. All training found on the CrossFit/Functional Fitness program includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.
B
Clean & Jerk
1 x 1
C
Back Squat
1 x 1
D
Strict Overhead Press
2 x 5
Chipper - Long Duration: Weighted + Gymnastic + Monostructural
E
Instructions: • Complete the prescribed workload for each movement listed in the circuit "For Time" • Use short efficient rest periods as needed to break up the larger rep counts • Choose the RX/RX+/Scaled option based on your ability or desired stimulus for the workout RX: For Time; At Sustained Effort 30 Single Arm Alternating DB Hang Power Snatch/Side; 50/30 lb 30 Deadlift; 185/95 lb 30 Dual DB Box Step Over; 50/30 lb per Hand - Box Height: 24"/20" 150 Double Unders RX+: For Time; At Sustained Effort 30 Single Arm Alternating DB Hang Power Snatch/Side; 50/30 lb 30 Deadlift; 225/135 lb 30 Dual DB Box Step Over; 50/30 lb per Hand - Box Height: 24"/20" 150 Double Unders Scaled: For Time; At Sustained Effort 30 Single Arm Alternating DB Hang Power Snatch/Side; 35/20 lb 30 Deadlift; 155/75 lb 30 Dual DB Box Step Over; 35/20 lb per Hand - Box Height: 24"/20" 150 Single Unders Score the time it takes to complete the Chipper.
Sample Training Notes
A
FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the CrossFit/Functional Fitness program looks like. This is only 1 individual workout from the program - the other workouts shown on this Sample Week showcase training days from the other individual programs. All training found on the CrossFit/Functional Fitness program includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.
B
Power Clean
5 x 1
C
Strict Pull Up
D
Front Squat
1 x 3
Chipper - Long Duration AMRAPs: Weighted + Gymnastic + Monostructural
E
Instructions: • Complete as many total repetitions as possible in the 10:00 minute work interval • Use short efficient rest periods as needed to break up the larger work sets • Choose the RX/RX+/Scaled/Alternative Movement option based on your ability or desired stimulus for the workout RX: 10:00 Minutes; For As Many Repetitions As Possible 30 Dual DB Hang Power Clean to Overhead; 50/30 lb per Hand 60m Dual DB Farmer's Carry; 70/50 lb per Hand 50 Toes to Bar 30/24 Calories Airbike RX+: 10:00 Minutes; For As Many Repetitions As Possible 30 Dual DB Hang Power Clean to Overhead; 70/50 lb per Hand 60m Dual DB Farmer's Carry; 70/50 lb per Hand 50 Toes to Bar 30/24 Calories Airbike Scaled: 10:00 Minutes; For As Many Repetitions As Possible 30 Dual DB Hang Power Clean to Overhead; 35/20 lb per Hand 60m Dual DB Farmer's Carry; 50/30 lb per Hand 50 Toes to Bar or V-Up 30/24 Calories Airbike Alternative Movement Option: Choose 1 of the following alternative workouts if you would like to add additional variety to today's training Option 1: 10:00 Minutes; For As Many Repetitions As Possible 15 Sandbag Ground to Shoulder; 150/100 lb 60m Sandbag Carry (80 Steps); 150/100 lb 50 Toes to Bar 30/24 Calories Airbike Option 2: 10:00 Minutes; For As Many Repetitions As Possible 15 Hang Power Clean to Overhead; 135/75 lb 60m Dual DB Farmer's Carry; 70/50 lb per Hand 50 Toes to Bar 30/24 Calories Airbike Score the total number of repetitions completed in 10:00 minutes.
Sample Training Notes
A
FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the Strength & Conditioning program looks like. This is only 1 individual workout from the program - the other workouts shown on this Sample Week showcase training days from the other individual programs. All training found on the Strength & Conditioning program includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.
B
Close Grip Bench Press; WMR3
C
Barbell Seated Overhead Press; WMR8
D
DB Incline Bench Press; WMR8
E
Rear Delt Fly (Machine/DB/Cable); WMR20
F
Cable Triceps Push Down; WMR20
Sample Training Notes
A
FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the Strength & Conditioning program looks like. This is only 1 individual workout from the program - the other workouts shown on this Sample Week showcase training days from the other individual programs. All training found on the Strength & Conditioning program includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.
B
Deadlift; WMR3
C
Back Squat; WMR8
D
Seated Row (Cable/Machine): WMR8
E
Lying Hamstring Curl
Sample Training Notes
A
FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the Strength & Conditioning program looks like. This is only 1 individual workout from the program - the other workouts shown on this Sample Week showcase training days from the other individual programs. All training found on the Strength & Conditioning program includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.
Optional Warm Up/Mobility & Flexibility
B
Instructions: • Complete the following Mobility/Flexibility circuit as listed below • Rest as needed between exercises/drills and as needed between full sets of the circuit 3 Sets; For Quality; Rest As Needed Between Exercises/Sets • Half Kneeling Ankle Dorsiflexion; 3-5 Reps/Side w/0:10 Second Hold • "Door Jam" Chest/Shoulder Stretch; 0:20-0:30 Seconds/Side • Standing Box Lunge; 3-5 Reps/Side w/0:20 Second Hold • Weighted Heels Elevated Deep Squat Hold; 0:30 Second Hold - Heavy Loads • Lying Floor Slides; 8-10 Reps
Conditioning: Short Duration/High Intensity
C
Instructions: • Choose either the Airbike / Rower/ Run for your conditioning workout • Follow the instructions listed for each individual modality to perform the training session in accordance to the desired outcome for the workout Option 1: Airbike: Every 2:00 Minutes x 10 Sets; At 90% (+) Max Effort 0:10 Seconds: Sprint Option 2: Rower: Every 2:00 Minutes x 10 Sets; At 90% (+) Max Effort 100m Row Option 3: Run: Every 2:00 Minutes x 10 Sets; At 90% (+) Max Effort 0:10 Seconds: Sprint Note the modality selected.
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.
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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 - Strength & Conditioning
HybridRx - Strength & Conditioning
HybridRx - Strength & Conditioning
