The Programs

OUR PROGRAMS

Structured programs for real results. Each path is designed to give you logical progressions, appropriate loads and an effective method over time.

Easily access via the TrainHeroic app.

PROGRAMS FOR HYROX ATHLETES
PER ATLETI HYROX

HY FIRE BASE

Specific programming for HYROX athletes, built to create a solid base and arrive race-ready in a progressive and sustainable way.

5 sessions/week 4 intense + 1 recovery sessions of 60–90 min

Focus

  • Running and aerobic capacity
  • Muscular endurance
  • Effort management
  • Clear and sustainable progression

Equipment

  • Sled (push/pull)
  • Med ball (wall ball)
  • Sandbag
  • Ergs (ski, row)

Ideal for

  • Those approaching HYROX for the first time
  • Those who want to prepare a race with logic and continuity
  • Those seeking balance between performance and real life
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HY FIRE PRO

Advanced programming for HYROX athletes who want to push their performance and improve their race level.

6 sessions/week 5 intense + 1 recovery sessions of 60–120 min

Focus

  • Race pace and race simulations
  • Fatigue management under stress
  • High volumes and intensity

Equipment

  • Sled (push/pull)
  • Med ball (wall ball)
  • Sandbag
  • Ergs (ski, row)

Ideal for

  • Those with HYROX experience
  • Those who want to improve time and ranking
  • Those ready to handle more structured loads
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PROGRAMS FOR CROSSFIT ATHLETES

GRID BASE

Programming for CrossFit athletes who want to build solid foundations in technique, strength and metabolic capacity.

4+1 days/week sessions of 60–90 min

Focus

  • Progressive strength
  • Basic skill development
  • Controlled conditioning
  • Aerobic capacity building

Equipment

  • Barbells, bumper plates, rack
  • Dumbbells and kettlebells
  • Pull-up bar and rings
  • Box, ropes, cardio machines

Ideal for

  • Those new to CrossFit
  • Beginner/intermediate level competitions
  • Those who want a clear and progressive structure
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GRID PRO

Advanced programming for CrossFit athletes who want to take their performance to the next level.

4+1 days/week sessions of 90–120 min

Focus

  • High volumes and advanced skills
  • Structured and progressive strength
  • High-intensity conditioning
  • Race simulations and fatigue management

Equipment

  • Barbells, bumper plates, rack
  • Dumbbells and kettlebells
  • Pull-up bar and rings
  • Box, ropes, cardio machines

Ideal for

  • Those with CrossFit experience
  • Those who compete regularly
  • Those who want to improve performance and ranking
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ENDURANCE
ENDURANCE

STRENGTH FOR ENDURANCE
5 MONTHS

Functional strength program on a complete 5-month cycle with gradual progression of loads and volumes. A closed-cycle path: you start from a base and build over time.

2 sessions/week 5 months sessions of 60–90 min

Focus

  • Performance-oriented strength development
  • General and specific conditioning
  • Plyometric work and explosiveness
  • Injury prevention
  • Movement economy improvement

Equipment

  • Barbells and dumbbells
  • Pull-up bar and bands
  • Box and plyometric equipment

Ideal for

  • Those practicing endurance sports (running, cycling, trail)
  • Those who want a progressive and structured path
  • Those looking for a complete cycle to build a solid base
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ENDURANCE

STRENGTH FOR ENDURANCE
ONGOING

Strength programming for endurance athletes, designed to be stably integrated into the training week. Not a closed cycle: you work continuously over time.

2 sessions/week Subscription sessions of 60–90 min

Focus

  • Long-term strength maintenance and development
  • Endurance performance support
  • Injury prevention
  • Movement efficiency improvement

Equipment

  • Barbells and dumbbells
  • Pull-up bar and bands
  • Box and plyometric equipment

Ideal for

  • Those who want to integrate strength year-round
  • Those with an already structured endurance routine
  • Those seeking continuity without duration constraints
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GYM TRAINING
GYM TRAINING

PURE HYBRID

A 4-month "one shot" program to build a complete hybrid athlete, combining strength, aerobic capacity and endurance in a single structured path.

5 days/week 4 months One Shot

Weekly structure

  • 3 days strength and power
  • 2 zone cardio days
  • Plyometric work and explosiveness

Equipment

  • Barbells and dumbbells
  • Pull-up bar and bands
  • Box and plyometric equipment

Ideal for

  • Endurance athletes who want to integrate strength
  • Hybrid training beginners
  • Those in off-season wanting to build a solid base
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GYM TRAINING

FONDAMENTA

Hybrid programming ideal for gym athletes who want to build a solid foundation of strength, endurance and explosiveness, improving performance 360°.

4+1 days/week sessions of 60–90 min

Weekly structure

  • 2+1 days strength, power and accessories
  • 2 aerobic days focused on endurance
  • Strength progression without overloading the body

Equipment

  • Barbells, dumbbells, rack and benches
  • Pull-up bar and bands
  • Cardio machines (bike, row, ski)

Ideal for

  • Those who train in the gym and want to go beyond classic routines
  • Those seeking a complete non-muscle-group structure
  • Those who want to improve technique, strength and cardio capacity
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IMMEDIATE
ACCESS.

After purchase you will receive access to the TrainHeroic app with your complete program, ready to start.

CHOOSE YOUR PROGRAM
01 Purchase the program
02 Receive your link via email
03 Download TrainHeroic & start