THE HURN METHOD | MONTHLY PROGRAMMING
The Hurn Method
Strength & ConditioningMost people don't need more motivation.
They need a better plan.
The Hurn Method is built for people who want to get stronger, build muscle, improve their fitness and move like an athlete, without living in the gym or destroying themselves every workout.
Forget random workouts and constantly changing programs. Every session has a purpose, every four-week block builds on the last, and the training is designed to fit around real life.
Whether your goal is to lift heavier, look better, improve your sport or simply become more capable, you'll know exactly what to do every time you walk into the gym.
No fluff. No guesswork. Just intelligent programming, real coaching and steady progress.
Train with intent. Become stronger. Stay athletic.
Conditioning
A
THM - DAILY WARM UP
5 min on machine of choice (start slow but get a sweat) 3 rounds: Dead Bug × 6/side Good Morning × 8 Air Squat × 8 Walking Lunge × 5/leg Push-Up × 5 Band Pull-Apart × 12
B
BACK SQUAT
3 x 8
C
RDL
3 x 8
D
DB Walking Lunge
3 x 20
E
Pull-Up
3 x 8
F
DB hammer curl
3 x 15
Conditioning
A
THM - DAILY WARM UP
5 min on machine of choice (start slow but get a sweat) 3 rounds: Dead Bug × 6/side Good Morning × 8 Air Squat × 8 Walking Lunge × 5/leg Push-Up × 5 Band Pull-Apart × 12
B1
GOBLET SQUAT
3 x 12
B2
Kneeling landmine press
3 x 10
C1
DIPS
3 x 12
C2
Reverse Flys
3 x 15
D1
Hanging Leg Raise
3 x 15
D2
PLANK ON ELBOWS
1 x 0:45
Athletic finisher
E
4 Rounds 2 min Machine of Choice (Row • Ski • Bike) 40 m Carry (Farmer's Carry or Bear Hug Carry) 15 Burpees 40 m Walking Lunges Move continuously and choose a pace you can maintain across all four rounds. The goal is to finish strong, not to sprint the first round.
Conditioning
A
THM - DAILY WARM UP
5 min on machine of choice (start slow but get a sweat) 3 rounds: Dead Bug × 6/side Good Morning × 8 Air Squat × 8 Walking Lunge × 5/leg Push-Up × 5 Band Pull-Apart × 12
B
BENCH PRESS
3 x 8
C
Chest supported row
3 x 10
D
Incline DB Bench Press
3 x 10
E
Lateral raise
3 x 15
F
Tricep Pushdown
3 x 15
Conditioning
A
THM - DAILY WARM UP
5 min on machine of choice (start slow but get a sweat) 3 rounds: Dead Bug × 6/side Good Morning × 8 Air Squat × 8 Walking Lunge × 5/leg Push-Up × 5 Band Pull-Apart × 12
Long Zone 2
B
40-60 minutes Choose one or combine multiple machines throughout the session: Run Row Bike Ski Erg Every 5 minutes, stop and complete: 20 Alternating Dumbbell Hang Snatches (if your gym space allows for it, otherwise just use the machine) Then continue your Zone 2 pace. Don't be afraid to switch machines every 10-20 minutes to keep things interesting. Goal: Move continuously for the prescribed time while maintaining a conversational pace.
Conditioning
A
THM - DAILY WARM UP
5 min on machine of choice (start slow but get a sweat) 3 rounds: Dead Bug × 6/side Good Morning × 8 Air Squat × 8 Walking Lunge × 5/leg Push-Up × 5 Band Pull-Apart × 12
B
Weighted Pull Ups
2 x 3
C
DEADLIFT
3 x 17.6368
D
1-Arm DB Row
3 x 20
E
STRICT PRESS
3 x 8
F
BARBELL BULGARIAN SPLIT SQUATS
3 x 20
G
Calf Raise
2 x 15
Conditioning
A
THM - DAILY WARM UP
5 min on machine of choice (start slow but get a sweat) 3 rounds: Dead Bug × 6/side Good Morning × 8 Air Squat × 8 Walking Lunge × 5/leg Push-Up × 5 Band Pull-Apart × 12
Circuit
B
5 Rounds For Time 500 m Row 20 Walking Lunges 15 Push-Ups 10 Pull-Ups 20 Wall Balls Time Cap: 40 Minutes Goal Find a pace you can maintain across all five rounds. Smooth, consistent movement will almost always beat an aggressive start. Movement Substitutions 500 m Row → 400 m Run • 500 m Ski Erg Walking Lunges → Reverse Lunges • Step-Ups Push-Ups → Incline Push-Ups • Knee Push-Ups Pull-Ups → Ring Rows • Lat Pulldown (10–12 reps) Wall Balls → Goblet Squats • Dumbbell Thrusters
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 | MONTHLY PROGRAMMING
THE HURN METHOD | MONTHLY PROGRAMMING
THE HURN METHOD | MONTHLY PROGRAMMING
