BASE 3 ONLINE

Strength & Conditioning
Coach
Jake Hendry

For athletes looking to get in the best Hyrox shape possible.

This program is three days a week and serves as a supplementary program to your current training regime. 

All sessions are Hyrox specific, and are designed to have you ready to crush.

The third session of each week will be completed together at BASE 3 with coach Jake Hendry and open to all BASE 3 members who sign up to this program, and to non BASE 3 members for an additional aed50.

Features
3 sessions per week
Must use App app to view and log training
Team Training
$55 / mo
Get HYROX
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Master the machines
Build fitness and confidence on the ergs by learning how to pace correctly, becoming more efficient and building a savage engine.
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Savage sled strength
Build insane strength with focused sled sessions.
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Develop your running
Build a strong base of running with weekly running progressions on a variety of time domains from short-medium distances at threshold paces to sustainable paces for longer time periods.
Features
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Access to your coaches
Access to communicate with coach Jake Hendry via the TrainHeroic app as well as feedback you need to progress and get the most out of the program.
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Programming 3 days per week
2 online (45-60 minute sessions) & 1 in person (60-90 minute session) 1 optional extra session per week
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Committed Teammates
We’re building a community of people who are wanting to smash Hyrox and be in the best shape possible come race day!
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Delivered through TrainHeroic
Each session will be provided through the easy to use TrainHeroic app which also acts as easy way to track your training and progress along the way.
Equipment
Recommended
SkiergRowerSled & ropeKBsSandbagMedballRunning routes / machine
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-5-29

WARM UP

A

3:00-2:00-1:00 Ski Row *Increase pace each round to finish at RPE 8-9

MACHINE INTERVALS

B

5 Rounds 500m Ski - Rest 60s - 500m Row - Rest 60s -

HYROX

C

25-50-75-100-75-50-25 Sled Push @-25kg category weight - Rest 1:00 between rounds - Rest 5:00 25-50-75-100-75-50-25 Sled Pull @-25kg category weight - Rest 1:00 between rounds-

Tuesday
2023-5-31

WARM UP

A

400m Run (easy) 2 Rounds 10m Leg Swings 10m Lunge + Rotation 10m High Knees 10m Butt Kicks 2 Rounds 20 Bent Knee Calf Raises 10/10 Single Leg RDL (bodyweight)

RUNNING INTERVALS

B

5 Rounds 400m Easy 400m Hard @target race pace/10km pace - Rest 1:30 -

HYROX

C

12:00 EMOM 1. 20-30m Burpee Broad Jumps 2. 20-30m Sandbag Walking Lunge @category weight 3. Rest

HYROX

D

4 Rounds 100m Farmers Carry 20-30 Wall Balls - Rest 1:30-2:00 -

Thursday
2023-6-2

WARM UP

A

RUN 400m Run (easy) 2 Rounds 10m Leg Swings 10m Lunge + Rotation 10m High Knees 10m Butt Kicks 2 Rounds 20 Bent Knee Calf Raises 10/10 Single Leg RDL (bodyweight) MACHINES 3 Rounds 1:00 Ski 1:00 Row *Increase pace each round

RUN

B

For Time: 10km Run

MACHINES

C

30:00 AMRAP 100-200-300-400... Ski (m) Row (m)

Saturday
2023-6-4

WARM UP

A

5:00 Row/Ski 2 Rounds 5 Inchworms 10 Alternating Reverse Lunges (Bodyweight) 20 Calf Pumps 2 Rounds 5 Burpee Broad Jump 5 Sandbag Walking Lunge 25m Farmers Carry (Light) 10 Wall Balls

SIMULATION

B

3:00 On / 3:00 Off x 10 (2 rounds) 1. AMRAP Ski (m) 2. AMRAP 25m Sled Push 25m Sled Pull 3. AMRAP 25m Burpee Broad Jump 25m Sandbag Walking Lunge 4. AMRAP Row (m) 5. AMRAP 50m Farmers Carry 10-20 Wall Balls *In each rest period run 200-400m

Coach
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