THE HURN METHOD (train like Dwayne)
The Hurn Method
Strength & ConditioningBuild the engine of a lifter with the versatility of an athlete. Train Like Dwayne is a 3+3 Hybrid Strength program designed for those who refuse to choose between being strong and being capable.
The Method: Most "hybrid" programs are just random workouts thrown together. Train Like Dwayne is built on the 3+3 Strength Engine, a calculated split that prioritizes absolute strength without sacrificing your athleticism.
We focus on the "Non-Negotiables" first, then layer on the "Armour" you need to stay injury-free and high-performing in any environment.
The 3+3 Structure: 3 Core Strength Days: High-intensity sessions focused on the Big 3 (Squat, Pull, Press). These are the pillars of your progress. 3 Support/Hybrid Days: Modular sessions focused on structural balance, mobility, and aerobic capacity. These are designed to be "plug-and-play" with your sport (CrossFit, BJJ, Running, or GPP).
Inside the Program: Every rep is governed by The Hurn Method principles: The 4-Week Wave: A structured flow of Start, Build, Deload, and Overreach to ensure you never plateau. The 90% Training Max: Building elite strength through high-quality success, not "grinding" to failure. Zero Misses: We train for technical mastery. If it doesn't look perfect, it doesn't count.
This Program is Built to: Raise Your Floor: Increase your absolute strength in the compound lifts. Build "Armour": High-yield accessory work to protect your joints and build a resilient physique. Maintain Versatility: Enough recovery built-in so you can still perform in your sport or weekend hobbies. Simplify Your Training: No-fluff programming that tells you exactly what to do to get results.
Who is this for? This is for the modern athlete. You want to look like you lift, move like an athlete, and possess a strength reserve that most "fitness" enthusiasts lack.
Stop guessing. Start building.
Train with intent. Build real strength. Train Like Dwayne.
Prep
A
THM - DAILY WARM UP
90/90 Breathing – 5 slow breaths Cat–Cow – 6 reps Good mornings – 8 reps Tempo Air Squat (3 sec down) – 6 reps Scap Push-Ups – 8 reps
Prep
B
THM - UPPER-SPECIFIC WARM-UP
Band Pull-Apart – 15 reps Scap Wall Slides – 8 reps Incline Push-Ups – 6 reps
C
BENCH PRESS
3 x 6
D
T-BAR ROW
4 x 10
E1
DB incline press
3 x 12
E2
Lat pulldown
3 x 12
F1
Batwing row
3 x 10
F2
LU raises
3 x 15
OPTIONAL ARM FINISHER
G
Complete 2–3 rounds. Dumbbell Curl Variation 10–12 reps @ RPE 7–8 Triceps Pressdown / Extension 10–12 reps @ RPE 7–8 Rest: 45–60 sec between rounds Coaching Notes Optional Stop before form breaks Skip entirely if recovery is limited Substitutions: Curls → EZ-Bar Curl, Band Curl Triceps → Close-Grip Push-Ups, Dips (assisted if needed)
Prep
A
THM - DAILY WARM UP
90/90 Breathing – 5 slow breaths Cat–Cow – 6 reps Good mornings – 8 reps Tempo Air Squat (3 sec down) – 6 reps Scap Push-Ups – 8 reps
Prep
B
THM - TOTAL-SPECIFIC WARM-UP
Dead Bug – 10 / side DB or KB RDL – 8 reps 360 degree bear crawl – 4 reps
C1
RDL
4 x 10
C2
PULL UP
4 x 10
D1
STEP UPS
3 x 10
D2
DUMBBELL STRICT PRESS (seated)
3 x 10
Circuit
E
Arms + Upper Back + Trunk Complete all movements back-to-back. Rest 60–90 seconds between rounds. Complete 3 rounds. Face Pull × 15 Dumbbell Curl × 10–12 @ RPE 7–8 Triceps Extension × 10–12 @ RPE 7–8 Pallof Press × 30–40 sec/ side Coaching Notes Smooth flow Strong pump No rushing
Prep
A
THM - DAILY WARM UP
90/90 Breathing – 5 slow breaths Cat–Cow – 6 reps Good mornings – 8 reps Tempo Air Squat (3 sec down) – 6 reps Scap Push-Ups – 8 reps
Conditioning
B
THM - LOWER-SPECIFIC WARM-UP
Ankle Rocks – 10 / side Goblet Squat (3 sec down) – 6 reps Glute Bridge – 10 reps
C
BACK SQUAT
3 x 6 @ 158.73, 158.73, 169.75 kg
D
WEIGHTED REVERSE LUNGES
8 x 12
E1
Goblet cyclist squat
3 x 15
E2
Banded hamstring curls
3 x 15
F1
HIP THRUSTS
3 x 12
F2
DEADBUG
3 x 12
Circuit
G
(Add only if recovery allows) 2–3 Rounds Standing Calf Raises × 20 Air Squats × 20 Rest 60 sec between rounds. Coaching Notes Optional Smooth pace Skip entirely if legs feel cooked
Prep
A
THM - DAILY WARM UP
90/90 Breathing – 5 slow breaths Cat–Cow – 6 reps Good mornings – 8 reps Tempo Air Squat (3 sec down) – 6 reps Scap Push-Ups – 8 reps
Circuit
B
THURSDAY – ENDURANCE LONG & EASY Choose ONE option OPTION A – RUN ⏱ 30–45 min 🔹 Easy, continuous pace 🔹 Conversational 🔹 RPE 3–4 OPTION B – ROW (ERG) ⏱ 30–45 min 🔹 Smooth, steady strokes 🔹 Relaxed breathing 🔹 RPE 3–4 INTENT • Aerobic base • Recovery support • Build consistency You should finish feeling like you could keep going. RULES • No racing • No intervals • No pace targets • Stay relaxed the entire time If intensity creeps up → slow down. COACH NOTES This session supports lifting — it does not compete with it. If fatigue is high, shorten the time or skip entirely. Consistency > intensity.
Prep
A
THM - DAILY WARM UP
90/90 Breathing – 5 slow breaths Cat–Cow – 6 reps Good mornings – 8 reps Tempo Air Squat (3 sec down) – 6 reps Scap Push-Ups – 8 reps
A TEAM - FULL-BODY SPECIFIC WARM-UP 2
B
World’s Greatest Stretch × 4 / side Goblet Squat × 8 Push-Up to Down Dog × 6 Light KB or DB RDL × 8
C1
DB incline press
3 x 12
C2
Batwing row
3 x 12
D
SUMO DEADLIFTS
4 x 5 @ 143.3, 143.3, 165.35, 165.35 kg
Circuit
E
Complete 3 rounds. Lateral Raises × 12–15 Weighted Step Ups × 16–20 steps Plank × 10–12 Complete all movements back-to-back. Rest 90 sec between rounds. Coaching Notes Controlled pace Keep breathing steady Stop early if movement quality drops Substitutions: LU Raises → DB Lateral Raises Lunges → Step-Ups, Pallof Press → Plank
OPTIONAL FINISHER
F
8–10 Minutes Easy Density Choose ONE: Sled Push / Pull (light, continuous) Bike / Row (RPE 5) Farmer Carries (30–40 m, light) Coaching Notes Optional Smooth and steady Should feel like “extra work,” not conditioning Skip entirely if fatigue is high.
Dwayne Hurn
Dwayne Hurn is a strength and conditioning coach with a weightlifting background and over a decade of experience developing CrossFit and performance athletes. His programming blends technical precision, structured progression, and sustainable volume to build strong, efficient lifters whose strength transfers directly into performance.
Elite strength isn’t an accident; it’s the result of intent, structure, and zero wasted reps. Whether you're an athlete or a busy pro, the 3+3 Hybrid Engine is your blueprint to a higher floor and a more resilient physique. The work starts now. Train with
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THE HURN METHOD (train like Dwayne)
THE HURN METHOD (train like Dwayne)
THE HURN METHOD (train like Dwayne)
