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. Strength Training / 2. Optional Accessory 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 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 7 Russian KB Swing; Moderate Loads 5 Box Jump Step Down- Box Height: 24"/20" 7 Ring Row + Warm Up Sets: • Prior to the Power Clean and the Back Squat perform 1-3 warm up sets to build up to your working weight
B
Power Clean
5 x 3
C
Back Squat
3 x 5
D
DB Bench Press
E
Dual DB Biceps Curl
AMRAP - Long: Monostructural + Gymnastic + Weighted
F
Instructions: • Complete as many repetitions as possible in 18:00 minutes • Choose the RX/RX+/Scaled option based on your ability or desired stimulus for the workout RX: 18:00 Minutes; AMRAP; At Sustained Effort 35 Double Unders 7 Burpee Box Jump Over - Box Height: 24"/20" 5 Single Arm DB Hang Power Snatch/Side; 50/30 lb RX+: 18:00 Minutes; AMRAP; At Sustained Effort 35 Double Unders 7 Burpee Box Jump Over - Box Height: 24"/20" 5 Single Arm DB Hang Power Snatch/Side; 70/50 lb Scaled: 18:00 Minutes; AMRAP; At Sustained Effort 35 Double Unders 7 Burpee Box Jump Step Down - Box Height: 24"/20" 5 Single Arm DB Hang Power Snatch/Side; 35/20 lb 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 5 Box Jump Step Down - Box Height: 24"/20" 7 Russian KB Swing; Moderate Loads 15m Prisoner Walking Lunge (20 Steps); Body Weight 5 Single Arm Ring Row/Side + Warm Up Sets: • Prior to the Power Snatch and the Front Squat perform 1-3 warm up sets to build up to your working weight
B
Power Snatch
5 x 3
C
Front Squat
3, 2, 1
D
Strict Pull Up
E
Single Arm DB Skull Crusher
Chipper - Descending Rep Count: Weighted + Gymnastic
F
Instructions: • Complete 3 consecutive sets of the triplet listed "For Time" • Follow the rep count for the Dual DB Box Step Over as it descends each set • Choose the RX/RX+/Scaled option based on your ability or desired stimulus for the workout RX: For Time; At Sustained Effort 30-20-10 Reps; Dual DB Box Step Over; 50/30 lb per Hand - Box Height: 24"/20" 20 GHD Sit Up or Sit Up 10 Pull Up; Kipping or Strict RX+: For Time; At Sustained Effort 30-20-10 Reps; Dual DB Box Step Over; 50/30 lb per Hand - Box Height: 24"/20" 20 GHD Sit Up or Sit Up 7 Bar Muscle Up or Ring Muscle Up Scaled: For Time; At Sustained Effort 30-20-10 Reps; Dual DB Box Step Over; 35/20 lb per Hand - Box Height: 24"/20" 20 Sit Up 10 Strict Pull Up Score the time it takes to complete the Chipper.
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 5 Burpee 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads 7 Jump Lunges/Side 0:30 Seconds: Airbike - Steady Pace + Warm Up Sets: • Prior to the Clean & Jerk and the Strict Overhead Press perform 1-3 warm up sets to build up to your working weight
B
Clean & Jerk
5 x 1
C
Push Press
3 x 5
D
Dual DB Rear Foot Elevated Split Squat
AMRAP - Short: Monostructural + Weighted + Gymnastic
E
Instructions: • Complete as many repetitions as possible in each set of the 6:00 minute AMRAP • Aim for similar finishing scores each attempt to demonstrate repeatability and sustainability • Choose the RX/RX+/Scaled option based on your ability or desired stimulus for the workout RX: 6:00 Minutes; AMRAP x 2 Sets; At Sustained Effort; Rest 3:00 Minutes Between Sets 9/7 Calorie Row 7 Deadlift; 185/95 lb 5 Toes to Bar RX+: 6:00 Minutes; AMRAP x 2 Sets; At Sustained Effort; Rest 3:00 Minutes Between Sets 9/7 Calorie Row 7 Deadlift; 225/135 lb 5 Toes to Bar Scaled: 6:00 Minutes; AMRAP x 2 Sets; At Sustained Effort; Rest 3:00 Minutes Between Sets 9/7 Calorie Row 7 Deadlift; 155/75 lb 5 Toes to Bar or V-Up Score the total number of repetitions completed in both sets of the AMRAP combined.
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Russian KB Swing Moderate Loads 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 5 Box Jump Step Down - Box Height: 24"/20" 0:30 Seconds: Airbike - Steady Pace + Warm Up Sets: • Prior to the Clean & Jerk and the Back Squat perform 1-3 warm up sets to build up to your working weight
B
Clean & Jerk
3, 2, 1, 1, 1
C
Back Squat
3 x 1
D
Dual DB Bent Over Row
Intervals - AMRAP: Monostructural + Gymnastic + Weighted
E
Instructions: • Accumulate as many repetitions of the Power Clean as possible in each set of the 3:00 minute circuit • Aim for similar finishing scores to demonstrate repeatability and sustainability • Choose the RX/RX+/Scaled/Alternative Movement option based on your ability or desired stimulus for the workout RX: Every 3:00 Minutes x 5 Sets; For Max Repetitions; At Sustained Effort 10/8 Calories Airbike 10 Bar Facing Burpee AMRAP In Remaining Time: Power Clean; 155/95 lb RX+: Every 3:00 Minutes x 5 Sets; For Max Repetitions; At Sustained Effort 10/8 Calories Airbike 10 Bar Facing Burpee AMRAP In Remaining Time: Power Clean; 185/105 lb Scaled: Every 3:00 Minutes x 5 Sets; For Max Repetitions; At Sustained Effort 10/8 Calories Airbike 10 Bar Facing Burpee AMRAP In Remaining Time: Power Clean; 135/75 lb Alternative Movement Option: Perform 1 of the following alternative workouts if you would like to add additional variety to today's training Option 1: Every 3:00 Minutes x 5 Sets; For Max Repetitions; At Sustained Effort 10/8 Calories Airbike 10 Bar Facing Burpee AMRAP In Remaining Time: Sandbag Ground to Shoulder; 150/100 lb Option 2: Every 3:00 Minutes x 5 Sets; For Max Repetitions; At Sustained Effort 10/8 Calories Airbike 7 Handstand Push Up; Kipping or Strict AMRAP In Remaining Time: Power Clean; 155/95 lb Score the total number of Power Clean repetitions completed in all 5 sets combined.
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Ring Row 7 Russian KB Swing; Moderate Loads 15m Prisoner Walking Lunge (20 Steps); Body Weight 15m Dual KB Hamstring March (20 Steps); Moderate Loads + Warm Up Sets: • Prior to the Power Clean and the Deadlift perform 1-3 warm up sets to build up to your working weight
B
Power Clean
3, 2, 1, 1, 1
C
Deadlift
D
Front Squat
3 x 3
E
Dual DB Seated Overhead Press
Chipper - Sets For Time: Monostructural + Gymnastic + Weighted
F
Instructions: • Complete 3 individual sets of the circuit, each set "For Time" • Aim for similar finishing scores each attempt to demonstrate repeatability and sustainability • Choose the RX/RX+/Scaled/Alternative Movement option based on your ability or desired stimulus for the workout RX: 3 Sets; Each For Time; At Sustained Effort; Rest 3:00 Minutes Between Sets 60 Double Unders 20 Pull Up; Kipping or Strict 15m Dual DB Front Rack Walking Lunge (20 Steps); 50/30 lb per Hand 10 Single Arm DB Hang Power Clean to Overhead/Side; 50/30 lb RX+: 3 Sets; Each For Time; At Sustained Effort; Rest 3:00 Minutes Between Sets 60 Double Unders 20 Pull Up; Kipping or Strict 15m Dual DB Front Rack Walking Lunge (20 Steps); 50/30 lb per Hand 10 Single Arm DB Hang Power Clean to Overhead/Side; 70/50 lb Scaled: 3 Sets; Each For Time; At Sustained Effort; Rest 3:00 Minutes Between Sets 60 Double Unders 20 Pull Up; Kipping or Strict 15m Dual DB Front Rack Walking Lunge (20 Steps); 35/20 lb per Hand 10 Single Arm DB Hang Power Clean to Overhead/Side; 35/20 lb Alternative Movement Option: Perform the following alternative workout if you would like to add additional variety to today's training 3 Sets; Each For Time; At Sustained Effort; Rest 3:00 Minutes Between Sets 60 Double Unders 20 Pull Up; Kipping or Strict 15m Sandbag Walking Lunge (20 Steps); 150/100 lb 7 Sandbag Ground to Shoulder; 150/100 lb Score the time it takes to complete the fastest set.
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."
When you join a team you’re getting more than programming, you’re joining an online community.
HybridRx - Strength & Conditioning
HybridRx - Strength & Conditioning
HybridRx - Strength & Conditioning
