Hybrid Unleashed
Unleash Your Best
Functional Fitness, Functional TrainingUnleash your full athletic potential with our Hybrid Athlete Team Programme, designed for those who dare to push the limits. This comprehensive programme combines the endurance of running, rowing & ski ergs, strength & conditioning to build strength, power, agility, stamina, and injury robustness tailored specifically for Hyrox / CF competitions. Our expert coaches guide you through a dynamic training programme that includes strength, aerobic capacity, CF Benchmarks, interval & MAS sessions, functional workouts, and team challenges, ensuring you’re well-prepared and confident to conquer any event.
Blocks are 8 weeks long with each honing in on a specific component of fitness whilst building general capacity in all areas, as well as a deload to account for a competition or test at the end of each block.
Join a community of like-minded athletes, unleash your best performance, and embrace the ultimate hybrid fitness journey today.
Conditioning
A
General Warm-Up
General Warm-Up Bike/Row - 5 mins Foam Roll - Tx Spine, Legs, Lats Wrist Stretch. Shoulder Circles / Hugs. Ankle Mobilisation (body weight or barbell). Straddle + Reach Through. Russian Baby Maker / Hamstring Floss. Tx Spine Rotations. Down Dog + Toe Tap. Leg Swings. Lunge Series - Hip flexor/hamstring/internal & external rotation/cosack squat - repeat each side Focus on any limitations, general problem areas are thoracic, lats, ankles, hips.
Conditioning
B
Primer 1
Primer 1 3 sets A1 - Prone IYT (holding light plate) x 10 reps x 3 sets A2 - Narrow to Wide Squat Jumps - staying low so don't fully extend or jump high, but pop from a wide to narrow squat.
C
Tall Snatch
3 x 5 @ 7
D
Floating Snatch
4 x 3 @ 65 %
E
Snatch Dead Pull
4 x 5 @ 85 %
F
Back Squat
3 x 8 @ 65 %
A
Low Pogo + High Pogo
3 x 10
B
Push Press
3 x 6 @ 70 %
C
Pull-Up
3 x MAX
D
Med Ball Rotational Throw
3 x 6 @ 10
Circuit
E
3 Rounds for time: 500m Row 15 Thrusters 45/30 12 Alternating Lunges 45/30 9 Burpees over the bar Record total time to perform 3 rounds. 5 mins rest into 10-9-8-7-6-5-4-3-2-1 KB Front Squats 20m Farmers Carry (between each set)
Conditioning
A
General Warm-Up
General Warm-Up Bike/Row - 5 mins Foam Roll - Tx Spine, Legs, Lats Wrist Stretch. Shoulder Circles / Hugs. Ankle Mobilisation (body weight or barbell). Straddle + Reach Through. Russian Baby Maker / Hamstring Floss. Tx Spine Rotations. Down Dog + Toe Tap. Leg Swings. Lunge Series - Hip flexor/hamstring/internal & external rotation/cosack squat - repeat each side Focus on any limitations, general problem areas are thoracic, lats, ankles, hips.
Conditioning
B
Primer 2
Primer 2 Banded OH Oscillations x 8 Explosive Box Jumps x 5 (land in a power position) Banded Hip Flexion x 8 (each leg)
C
Tall Clean
3 x 5 @ 7
D
Halting Clean Pull + Clean + Jerk
4 x 6 @ 65 %
E
Overhead Squat
4 x 6 @ 65 %
F
Back Squat
4 x 2 @ 75 %
G
Partner Nordic Hamstring Curl
3 x 6
A
Rocker Broad Jump
3 x 3 @ 9
B
Front Squat
3 x 5 @ 70 %
C
B-Stance Good Morning
3 x 10 @ 8
D
1-Arm DB Row
3 x 12 @ 8
E
Partner Med Ball Situp
3 x 15
Circuit
F
Engine Builder 3 rounds Concept Bike 5 minutes max cals - 3 minutes rest OMEM: 16 Minutes 1. 10 DB Thrusters 2. 12 KB Swings 28/20 3. 8 KB Push Press 20/16 (each hand) 4. Rest
Daniel Best
BSc Exercise Rehabilitation, BWL Level 3 Diploma Coaching Weightlifting, Powerlifting Level 2, Strength & Conditioning Level 3.
Kris & Lisa
Hyrox Athletes
Verified Athlete"We began this program on its first 8 week block after signing up for a Hyrox competition abroad, really enjoyed the structure of the program and being held to account daily. At the end of the 8 weeks we hit a huge 9 minute PB, excited to see how far we can push."
When you join a team you’re getting more than programming, you’re joining an online community.
Hybrid Unleashed
Hybrid Unleashed
Hybrid Unleashed
