01
Strength
Build strength that holds up alongside the rest of your week.
Best if…
You want a clear strength focus without abandoning other goals.
Typical rhythm
- Lift
- Recover
- Lift
- Optional support
- Rest
- Move
- Rest
Programme explorer
Six disciplines. One adaptable system.
Start with the outcome that matters most, then add the support work your week can recover from. The planner handles the combination; each module keeps its own training intent.
02
Running
Run more consistently without turning every run into a hard day.
Best if…
You want running to fit around strength, work and recovery.
Typical rhythm
- Easy run
- Rest
- Quality
- Recover
- Easy run
- Long run
- Rest
03
HYROX Preparation
Build race-specific strength, running and station repeatability together.
Best if…
You are preparing for a HYROX event or its mixed demands.
Typical rhythm
- Strength
- Easy run
- Rest
- Stations
- Recover
- Compromised run
- Rest
04
Functional Fitness
Build a repeatable engine with strength and conditioning that have a purpose.
Best if…
You want varied training without random high-intensity work.
Typical rhythm
- Strength
- Recover
- Intervals
- Rest
- Mixed work
- Easy
- Rest
05
Bodyweight
Build portable strength with progressions you can control.
Best if…
You train at home, travel often or want simple foundations.
Typical rhythm
- Push
- Rest
- Pull
- Mobility
- Legs
- Walk
- Rest
06
Mobility & Recovery
Use low-cost movement to arrive fresher for your main work.
Best if…
You need warm-ups, cooldowns or recovery support around training.
Typical rhythm
- Prepare
- Move
- Recover
- Prepare
- Rest
- Reset
- Rest