HybridRx - Strength & Conditioning
TrainRx Performance Programming
Strength & Conditioning, EnduranceIncrease overall strength, build lean muscle mass, improve work capacity, and become the most well-rounded athlete in the gym.
HybridRx is designed to guide you towards increasing your overall strength for the Squat, Press, Deadlift, and Olympic Lifts while still allowing you to smash the hardcore CrossFit you love. Daily training sessions are broken up into 3 sections - 1. Optional Olympic Lifting / 2. Strength Training / 3. CrossFit Based Conditioning
No matter your age or level of experience, no matter your gender or where you are training, HybridRx is designed for the every day athlete. Each training day includes RX/RX+/Scaled versions of workouts, detailed explanations for all strength work, and will guide you every step of the way towards smashing your strength and conditioning goals.
We do what works. HybridRx is built on solid strength & conditioning foundations. Every single training day is designed around proven strength training tactics and highly effective WOD formats that will allow you to excel in both your strength gains and work capacity. The program is designed to allow anyone to start at any given point within the current training cycle - You will test 1RMs weekly, follow specific Progressive Overload progressions/tactics, and accumulate plenty of training volume to see the gains you are looking for!
This program is for anyone looking to reap the benefits of CrossFit based Strength & Conditioning without having to sift through the intricacies of a competitor based program. This program is for the every day athlete training at home in the garage, for those looking to use the Box during open gym time, or anyone who wants to incorporate strength into their regular conditioning routine.
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 5 Box Jump Step Down - Box Height: 24"/20" 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 7 Russian KB Swing; Moderate Loads 0:30 Seconds: Airbike - Steady Pace + Warm Up Sets: • Prior to the Clean & Jerk/Snatch and the Back Squat perform 1-3 warm up sets to build up to your working weight
B
Clean & Jerk
1 x 1
C
Back Squat
3 x 5
D
Dual DB Straight Leg Deadlift
AMRAP - Short: Weighted + Gymnastic
E
Instructions: • Accumulate as many Pull Up repetitions as possible in each individual set of the AMRAP • Choose the RX/Scaled/Alternative Movement option based on your ability or desired stimulus for the workout RX: 3:00 Minutes; AMRAP x 4 Sets; For Max Repetitions; Rest 1:30 Minutes Between Sets 10 Dual DB Box Step Over; 50/30 lb per Hand - Box Height: 24"/20" 10 Burpee Box Jump Over - Box Height: 24"/20" AMRAP In Remaining Time: Pull Up; Kipping or Strict Scaled: 3:00 Minutes; AMRAP x 4 Sets; For Max Repetitions; Rest 1:30 Minutes Between Sets 10 Dual DB Box Step Over; 35/20 lb per Hand - Box Height: 24"/20" 10 Burpee Box Jump Step Down - Box Height: 24"/20" AMRAP In Remaining Time: Strict Pull Up Alternative Movement Option: Perform the following alternative movement if you would like to add additional variety to today's training 3:00 Minutes; AMRAP x 4 Sets; For Max Repetitions; Rest 1:30 Minutes Between Sets 10 Dual DB Box Step Over; 50/30 lb per Hand - Box Height: 24"/20" 10 Burpee Box Jump Over - Box Height: 24"/20" AMRAP In Remaining Time: Bar Muscle Up/Ring Muscle Up Score the total number of Pull Up repetitions completed in all 4 sets of the AMRAP combined.
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 5 Burpee 7 Ring Row 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 0:30 Seconds: Airbike - Steady Pace + Warm Up Sets: • Prior to the Power Clean/Power Snatch, Dual DB Rear Foot Elevated Split Squat, and Single Arm DB Row perform 1-3 warm up sets to build up to your working weight if needed
B
Power Clean
5 x 1
C
Dual DB Rear Foot Elevated Split Squat
D
Single Arm DB Row
EMOM: Monostructural
E
Instructions: • Complete the prescribed workload for each movement "every minute on the minute" for the prescribed duration of minutes • Use any remaining time in each 1:00 minute interval as rest before starting the next set • Choose the RX/RX+/Scaled option based on your ability or desired stimulus for the workout RX: EMOM x 15:00 Minutes; At Sustained Effort Minute 1:00: 18/15 Calorie Row Minute 2:00: 60 Double Unders Minute 3:00: 15/12 Calories Airbike RX+: EMOM x 15:00 Minutes; At Sustained Effort Minute 1:00: 20/16 Calorie Row Minute 2:00: 60 Double Unders Minute 3:00: 18/15 Calories Airbike Scaled: EMOM x 15:00 Minutes; At Sustained Effort Minute 1:00: 15/12 Calorie Row Minute 2:00: 60 Single Unders Minute 3:00: 12/10 Calories Airbike Score the total number of successful sets (rounds) completed out of 15.
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Russian KB Swing; Moderate Loads 15m Prisoner Walking Lunge (20 Steps); Body Weight 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads 0:30 Seconds: Airbike - Steady Pace + Warm Up Sets: • Prior to the Clean & Jerk/Snatch, Strict Overhead Press, and Front Squat perform 1-3 warm up sets to build up to your working weight if needed
B
Clean & Jerk
5 x 1
C
Strict Overhead Press
3 x 5
D
Front Squat
3 x 3
AMRAP - Long: Weighted + Gymnastic + Monostructural
E
Instructions: • Complete as many repetitions as possible in 18:00 minutes • Choose the RX/RX+/Scaled/Alternative Movement option based on your ability or desired stimulus for the workout RX: 18:00 Minutes; AMRAP; At Sustained Effort 7 Single Arm DB Hang Power Clean to Overhead/Side; 50/30 lb 15 Toes to Bar 20/14 Calorie Row RX+: 18:00 Minutes; AMRAP; At Sustained Effort 7 Single Arm DB Hang Power Clean to Overhead/Side; 70/50 lb 15 Toes to Bar 20/14 Calorie Row Scaled: 18:00 Minutes; AMRAP; At Sustained Effort 7 Single Arm DB Hang Power Clean to Overhead/Side; 35/20 lb 15 Toes to Bar or V-Up 20/14 Calorie Row Alternative Movement Option: Choose 1 of the following alternative workouts if you would like to add additional variety to today's training Option 1: 18:00 Minutes; AMRAP; At Sustained Effort 7 Hang Power Clean to Overhead; 95/65 lb 15 Toes to Bar 20/14 Calorie Row Option 2: 18:00 Minutes; AMRAP; At Sustained Effort 7 Sandbag Ground to Shoulder; 150/100 lb 15 Toes to Bar 20/14 Calorie Row Score the total number of repetitions completed in 18:00 minutes.
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Jump Lunges/Side 7 Ring Row 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 0:30 Seconds: Airbike - Steady Pace + Warm Up Sets: • Prior to the Power Clean/Power Snatch, Deadlift, and Front Squat perform 1-3 warm up sets to build up to your working weight if needed
B
Power Clean
5 x 1
C
Front Squat
1 x 1
D
Deadlift
1 x 5
Chipper - Sets For Time: Monostructural + Weighted + Gymnastic
E
Instructions: • Complete 5 individual sets of the circuit listed, each set "For Time" • Choose the RX/RX+/Scaled option based your ability or desired stimulus for the workout RX: 5 Sets; Each For Time; At Sustained Effort; Rest 1:30 Minutes Between Sets 15/12 Calories Airbike 30m Barbell Front Rack Walking Lunge (40 Steps); 95/65 lb 15 Bar Facing Burpee RX+: 5 Sets; Each For Time; At Sustained Effort; Rest 1:30 Minutes Between Sets 15/12 Calories Airbike 30m Barbell Front Rack Walking Lunge (40 Steps); 135/95 lb 15 Bar Facing Burpee Scaled: 5 Sets; Each For Time; At Sustained Effort; Rest 1:30 Minutes Between Sets 15/12 Calories Airbike 30m Barbell Front Rack Walking Lunge (40 Steps); 75/45 lb 15 Bar Facing Burpee Score the time of your fastest set.
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Hamstring March (20 Steps); Moderate Loads 5 Box Jump Step Down - Box Height: 24"/20" 7 Hand Release Push Up 0:30 Seconds: Airbike - Steady Pace + Warm Up Sets: • Prior to the Power Clean/Power Snatch and DB Bench Press perform 1-3 warm up sets to build up to your working weight if needed
B
Power Clean
1 x 1
C
DB Bench Press
D
Strict Pull Up
Chipper - Long Duration AMRAPs: Gymnastic + Weighted + Monostructural
E
Instructions: • Complete as many repetitions as possible in the 10:00 minute work interval • Use short efficient rest periods as needed to break up larger work sets • Choose the RX/RX+/Scaled option based on your ability or desired stimulus for the workout RX: 10:00 Minutes; For As Many Repetitions As Possible 30 Pull Up; Kipping or Strict 30 Box Jump Over - Box Height: 24"/20" 15 Thruster; 95/65 lb 150 Double Unders RX+: 10:00 Minutes; For As Many Repetitions As Possible 30 Pull Up; Kipping or Strict 30 Box Jump Over - Box Height: 24"/20" 15 Thruster; 135/95 lb 150 Double Unders Scaled: 10:00 Minutes; For As Many Repetitions As Possible 15 Strict Pull Up 30 Box Jump Step Down - Box Height: 24"/20" 15 Thruster; 95/65 lb 150 Single Unders Score the total number of repetitions completed in 10:00 minutes.
Rick Gorrell
Owner - TrainRx Performance Programming: Certified Functional Strength & Conditioning Coach with 10 years experience training/coaching on and off the gym floor.
The results you see from your training are a direct reflection of my ability as a coach and trainer. I take writing this program very seriously, and will always go above and beyond to provide you with the best possible training I can provide.
Get HybridRx - Strength & Conditioning
Jess H.
Home Gym Owner & 3+ Year Member
Verified Athlete"I absolutely love it! All I have to do is come into the basement, check out the app, and get to work. No more coming up with random workouts. You've got a member for life!"
Sam M.
Home Gym Owner & 4+ Year Member
Verified Athlete"Before starting HybridRx I had plateaued. My strength numbers weren't going up and I wasn't happy with my training. I've been on HybridRx for almost two years now, I PR at the end of every training cycle, there's no going back now."
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HybridRx - Strength & Conditioning
HybridRx - Strength & Conditioning
HybridRx - Strength & Conditioning
