PARADOX HYROX Training

PARADOX performance

Functional Fitness, Functional Training, Strength & Conditioning, Other, Obstacle Course Racing

Coach

Pedro Tirado

Hybrid Strength & Functional Fitness Training Program A month-to-month training system that combines bodybuilding hypertrophy and functional fitness to build muscle, strength, and athletic performance. Inspired by the golden age classic training style and HYROX hybrid endurance, this program evolves every month to keep you progressing without plateaus.

What You’ll Get Every Month:

4 Weeks of Training – 6 sessions per week: 3 Bodybuilding Days – Focus on hypertrophy and strength (push, pull, legs). 2 Hybrid Functional Days – High-intensity circuits for endurance and power. 1 Full-Body Hybrid Day – A mix of strength and conditioning. Progressive Programming – Designed to build strength, improve endurance, and avoid stagnation. Workout Videos & Coaching Cues – Embedded in Train Heroic for every movement. Ongoing Support & Community – Track your progress, connect with others, and get stronger together! Perfect for:

Those wanting to build muscle and stay athletic. Athletes looking for functional performance and aesthetics. Anyone seeking ongoing progress without burnout.

$25 / mo

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Build Muscle & Stay Athletic

Sculpt a strong, aesthetic physique while improving your functional strength and endurance. You’ll look great and move like an athlete, ready for any challenge.

Balanced Training Strength Performance

This unique combination of bodybuilding hypertrophy and HYROX-inspired functional fitness helps you build raw strength, power, and cardiovascular capacity, all in one program.

Progress Without Plateaus

The program follows a progressive structure, keeping your body constantly adapting. You’ll push heavier weights, move faster, and see consistent results month after month.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

full gym // wall balls // rowers // assault bike // weights // dumbbells // barbells // resistance bands

Sample Week

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

Sunday

Week 1 Day 1

dynamic warm up

1 x 10:00

Deadlift

6 x 5 @ 50, 60, 70, 70, 70, 70 %

Back Squat

10, 10, 5, 5, 5, 5 @ 60, 65, 70, 70, 70, 70 %

Pull-Up

4 x 12

Plank

3 x 1:00

Sunday

HYROX Running drills

1600 M Run

400 m Sprint

Speed/Agility

200m Sprint

Perform 4X 200m Sprint. rest 1:30 between each set

1600 M Run

Monday

Week 1 Day 2

Prep

warm up

1. **Bike or Rowing Machine (5-10 minutes):** Start with a low-impact cardio machine like a stationary bike or rowing machine. This helps to gently increase heart rate and circulation without putting stress on the knees. 2. **Dynamic Stretching (5 minutes):** - **Leg Swings:** Stand holding onto something for balance, swing one leg forward and back, then side to side. - **Arm Circles:** Loosen up the shoulders and upper body with forward and backward arm circles. 3. **Hip Activation (5 minutes):** - **Glute Bridges:** Lie on your back with feet flat and hip-width apart. Lift hips towards the ceiling, squeezing the glutes. - **Band Walks:** Place a resistance band around your thighs, just above your knees, and walk sideways, keeping tension on the band. 4. **Core Activation (5 minutes):** - **Planks:** Hold a plank position, focusing on a tight core and proper alignment. - **Dead Bugs:** Lie on your back, arms and legs raised, and alternately extend opposite arm and leg, keeping the core engaged. 5. **Joint Mobility Drills (5 minutes):** - **Shoulder Rolls:** Roll your shoulders forward and backward. - **Ankle Circles:** Lift one foot and rotate the ankle in both directions.

Bench Press

4 x 12 @ 60, 70, 70, 70 %

Incline DB Bench Press

3 x 10

Tricep Pushdown

3 x 12

Dip

3 x 12

Tuesday

Week 1 Day 3

leg warm up

1 x 10:00

Sled Push

4 x 30

Sled Drag

4 x 30

Burpee Broad Jump

4 x 20

Farmers carry

4 x 100

yoga for flex

1 x 20:00

Tuesday

HYROX Running drills

1600 M Run

400 m Sprint

Speed/Agility

200m Sprint

Perform 4X 200m Sprint. rest 1:30 between each set

1600 M Run

Wednesday

Week 1 Day 4

Swimming

1 x 30:00

yoga

1 x 20:00

Thursday

Week 1 Day 5

dynamic warm up

1 x 10:00

Bent Over Row

4 x 12

Lat Pulldown

3 x 10

DB Bicep Curls

3 x 12

Hammer Curl

3 x 15

Static Stretch

1 x 10:00

Thursday

HYROX Running drills

1600 M Run

400 m Sprint

Speed/Agility

200m Sprint

Perform 4X 200m Sprint. rest 1:30 between each set

1600 M Run

Friday

Week 1 Day 6

HYROX Warm up

1 x 90

HYROX Simulation

1k Run 1000m SkiErg 1k Run 50m Sled Push (moderate weight) 1k Run 50m Sled Pull (moderate weight) 1k Run 80m Burpee Broad Jump 1k Run 100m Farmers Carry (moderate weight) 1k Run 100m Sandbag Lunges (moderate weight) 1k Run 100 Wall Balls (20/14 lbs)

Saturday

Week 2 Day 0

yoga for flex

1 x 20:00

Coach