Ronin Hybrid

Ronin Strength

Coaches
Khrys Speed and Esmé Prior

Are you an intermediate athlete ready to take your fitness journey to the next level? Welcome to the Ronin Strength Hybrid Program, a blend of strength training, Olympic lifting, plyometrics, gymnastics and functional fitness tailored for individuals like you.

Designed with the intermediate athlete in mind, this program offers a seamless progression from your current fitness level. Ronin Strength Hybrid Program provides the challenge you need to amplify your strength, endurance, and overall athletic performance.

Access the program anytime, anywhere, and connect with a community of dedicated individuals on the Ronin Strength journey. Receive guidance from coaches and fellow warriors who share your commitment to reaching new heights.

Join the Ronin Strength movement, embrace challenges, push your limits, and emerge as a stronger, more capable version of yourself.

$49 / mo
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All Bases Covered
Strength training, hypertrophy, olympic lifting, plyometrics, gymnastics and endurance/fitness all taken care of in just 5 sessions a week.
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Form Checks & Feedback
Form checks and feedback available in the group chat from the coaches, especially useful for those new to olympic lifting or gymnastics.
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Ronin Community
Become part of the beginning of an online army full of likeminded individuals wanting to better their training. Share your wins and goals in the group chat, and hopefully join us for training and max out days around the country as the community grows!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of an intermediate level.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
Barbell // Bumper Plates // Dumbbells OR Kettlebells // Erg (Row, Ski or Bike)
Recommended
Plyo Box // Bench // Cables
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A

Ronin Extensive Plyo Circuit 1

@ 20

B

Touch and Go Hip Power Snatch

3 x 5

C

Hang Power Snatch + Overhead Squat

10 x 1

D

Touch and Go Power Clean

3 x 5

E

Hang Power Clean + Hang Clean

10 x 1

F

Back Squat

10, 5, 5, 5, 5

G

Dip

H

Squatted Bicep Curl

3 x 20

Tuesday
Week 1 Day 2

A1

Medicine Ball Rotational Rhythm Throw

3 x 5

A2

Incline Garhammer Raise

B

Handstand Fall to Wall

C

Handstand Plate Step Ups

3 x 10

D

Barbell Bench Press

10, 5, 5, 5, 5

E

Romanian Deadlift

1 x 12

F

Supinated Pull-Up

G

Choice of Erg

1 x 15:00

Wednesday
Week 1 Day 3

A

Ronin Extensive Plyo Circuit 1

1 x 20

B

Ronin Low Ceiling Extensive Plyo's

1 x 20

C

Thruster

3 x 5

D

Front Squat

10, 5, 5, 5, 5

E

Dual KB Cossack Squat

3 x 20

F

Hanging L-Sit

G

Barbell Side Bend

3 x 10

Friday
Week 1 Day 4

A

Ronin COD Extensive Plyo's

1 x 20

B

Low Ceiling Double Dip 3 Way Jump w/ Reach

2 x 16

C

Barbell Isometric Split Squat

@ 30

D

Paused Push Press

10, 5, 5, 5, 5

E

Pause Split Jerk

10 x 1

F

Wall Referenced Split Squat Dumbbells

3 x 20

G

Heel Elevated See-Saw Sots Press

3 x 20

H

Alternating Dumbbell Row

3 x 20

Saturday
Week 2 Day 7

A

Row/Ski Erg

Coaches
More from Ronin Strength
coach-avatar Khrys Speed

Coach

coach-avatar Esmé Prior

Coach

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Ronin Hybrid.

Elevate your athletic performance now. This is the way.

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FAQs
What is team training?
Team Training is weekly programming which involves everyone following the same programme at the same time. Programming is released on Sunday night for the week ahead.
What happens if I miss a session?
If you can't commit to all 5 sessions a week then drop a message in the group chat where we can help you decide which sessions would be most beneficial. If you miss a session, then don't stress! Whilst it is progressive in nature, the programme is also designed so you can jump in at any point.
What if the programme is too advanced for me?
Utilise the group chat function to get feedback on anything you're finding difficult. If you're looking for further support, Ronin also offer 1:1 coaching to help get you up to speed. Drop us a message!
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

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