LFG Build, Engine, Hybrid & Hyrox
James Hall's LFG Training
Functional Fitness, Functional Training, Strength & Conditioning, Rowing, Skiing, Custom Programming, Bodybuilding, General Fitness, Field SportsLFG BUILD, ENGINE, Hybrid and Hyrox sessions are written by James Hall — world record holder on the SkiErg and RowErg, former professional rugby player, and elite strength & conditioning coach. With a 220kg bench, 300kg squat, and 320kg deadlift, James knows how to get strong. With DEKA Strong and Hyrox race experience, he knows how to get fit. These programs are built from years of high-level training and competition — not theory. Just proven systems that deliver.
BUILD
Develop serious strength, size, and resilience. Build is our progressive strength program — structured to add muscle, increase power, and improve performance across every lift. Every phase has intent, combining proven strength systems with accessory work that builds durability and athleticism. You’ll move better, lift heavier, and look like you actually train.
ENGINE
Elite conditioning — built, not guessed. Engine is where you’ll benefit most from James Hall’s expertise — world record holder on both the SkiErg and RowErg. These sessions are pure erg work: structured intervals, progressive aerobic development, and race-specific pacing. You’ll build world-class conditioning, learn how to train smart on the machines, and develop an engine that never fades.
HYBRID
Where strength meets conditioning. Hybrid sessions fuse Build and Engine — blending barbell strength, functional movements, and erg efforts into one gritty workout. Expect high power outputs, sustained effort under fatigue, and the ability to move heavy loads fast. These sessions create complete athletes — strong, fit, and ready for anything.
HYROX
Race-ready programming designed to dominate. Hyrox sessions target every element of race performance: running economy, erg efficiency, transitions, and station execution. Each workout is built around the demands of the event — sleds, sandbags, wall balls, and conditioning blocks that mimic the real thing. Whether it’s your first race or you’re chasing a PB, these sessions give you the fitness, pacing, and skill to perform when it matters.
Together, they’ll take your strength and fitness to another level — week by week, block by block. If you’re chasing performance, fat loss, or just want to be in the best shape of your life, this is how you do it. No fluff. No wasted effort. Just training that works, written by someone who’s lived it at the highest level.
Engine
A
3 x 10 mins : 2 mins rest Pick either row or ski for the day Pace should be around 2k + 15-10 (RPE 6/7) A good chance to work on form Row tips - Rate 22 (1 breath per stroke - out on the effort - in on recovery) Ski tips (stroke rate 40 , shorter stroke and moderate recovery time)
Circuit
A
2 rounds 10 Banded Standing Hip Abduction 10 Banded face pull to External Rotation (palms up) 10 Banded No-Money Drill 1 round - empty bar 10 front rack turnovers drill 10 tall clean 10 hang cleans
B
Slow -Pull Power Clean
4 x 3 @ 0 kg
C
Paused Deadlift
4 x 5 @ 0 %
D1
DB Walking Lunge
3 x 6
D2
Cable Glute Kickbacks
3 x 10
Circuit
E
3 x E3MOM 100M Max Effort row/ ski / Bike* *200m 3 Box jumps - Stationary position
Circuit
A
8 x 125 : 1 mins rest 5 mins rest 8 x 125 : 1 min rest Do 1 set on row , 1 set on ski Order doesn't matter Lay down some sustainable power - (fastest and slowest are similar)
Circuit
A
1. Banded Face Pull to Overhead Press – 2 x 12 2. DB Chest-Supported Row (on incline bench) – 2 x 8 3. Banded Push-Ups (slow eccentric, explode up) – 2 x 8–10
B
Larssen Press
5 x 5 @ 0 kg
C1
Seated Barbell press
3 x 6
C2
3 Point Stance Row
3 x 6
D1
Weighted Pull Ups
3 x 4 @ 0 kg
D2
Plyo Push ups
3 x 5 @ 0 kg
Circuit
E
3 rounds -1 length max weight Sled pull (arm over arm) -max dips
Circuit
A
5k Row/ Ski or 10k Bike Erg E2MOM inc 0 Alt between A,B,C A. 10 Wallballs B.10 Burpees C. 10 HR Push ups
Engine
A
Choose one erg for the day (row or ski) 4 x 1000 : 1 mins rest Looking for sustainable yet hard pace 2k + 7/8 faster than you would do hyrox singles.
Circuit
A
Monster Walks (forward + backward) – 2 x 10 steps each way Single-Leg Hip Thrust (pause at top) – 2 x 8 each side Half-Kneeling Ankle Rocks (weighted, plate on knee) – 2 x 10 each side
B
Back Squat (3 Sec Eccentric)
4 x 6
C1
Barbell Hip Thrust
4 x 10
C2
Bulgarian Split Squat
4 x 10 @ 0 kg
D1
Lying Leg Curl
3 x 10
D2
Sumo KB Deadlift
3 x 10
D3
Calf Raise
3 x 10
Circuit
E
For TIme E2MOM 200m Row/Ski *400 bike Max Air Squats in remaining time - until 200 air squats
Engine
A
Multi-erg Base Builder E2MOM x 19 1.Row 2.Ski 3.Bike 4. rest x 10 Men aiming for 30-35 Women aiming for 20-25 cals per 2 min
Circuit
A
2 Rounds 20 Banded Pull aparts 10 Supinated wall slides 10,10,10 Prone I, Y, T's
B1
Incline DB Bench Press
4 x 10
B2
Wide Grip Low Row
4 x 10
C1
Behind the Neck Push Press
3 x 10
C2
DB Suitcase Rows
3 x 10 @ 0 kg
D1
DB Lateral Raise
3 x 10
D2
Seated Bent Over Rear Delt Raise
3 x 10
D3
Barbell Front Raise
3 x 10
Circuit
E
5 RFT 20 Push-Ups 20 Dips (bench/box) 20 Inverted Rows
James Hall
World record holder on the SkiErg and RowErg, former professional rugby player, and elite strength & conditioning coach.
No fluff, no wasted effort, just results! We are getting to work and getting into the best shape of our lives. Wanna join?!
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LFG Build, Engine, Hybrid & Hyrox
LFG Build, Engine, Hybrid & Hyrox
LFG Build, Engine, Hybrid & Hyrox
