Custom Coaching Plans

January 6 - March 29

This program is a 2x weekly, 24 workout total rowing program intended to boost your scores in the 30 minute for max distance rowing effort. It is meant to be a add-on effort for someone who is already engaged in a strength training or CrossFit training program; but, it can also be done as a stand-alone effort for those looking to begin a formalized training program.

You will build a true aerobic base on this program. These type of exercise efforts lead to improved performance across all energy systems, improved recovery, both intra-workout and between workouts, and improved cardiovascular health.

Expect 20+ minutes of sustained effort on the Concept 2 rowing machine. I strongly recommend you use the ErgData app when doing each workout because you can then automatically import that workout into Amper so that we can track your progress.

These are self-guided workouts, although detailed notes on how to approach each effort will be given on each workout. I am available to answer any questions you have on the workouts as you go through them.

This program is for the someone that is in a tough stretch of travel and wants to maintain their fitness in a hotel or condo gym while they are away. There are 12 workouts total designed to be done sequentially. Each workout is between 25 and 40 minutes and is accompanied by workout notes from Coach Jim to cover details and finer points.

When you're ready for a fresh batch of workouts, reach out out to Jim for a new set!

March 10 - May 31 (Race Day).

This comprehensive training program gradually builds you into race shape over 12 weeks. There are 72 workouts in this program, but consider some of those days optional based on your sleep/work schedule. It is better to have more options than not enough; but, it is equally important to not overdo it. I will help you manage this along the way.

Choose the Pro Level if you plan on doing the Pro Individual or Pro Doubles division. Expect challenging weights, high intensity intervals, track-based speed work and long, low intensity runs.

In the workouts, you will see all of the Hyrox skills weekly as well as basic strength and gymnastics movements to get you stronger at those Hyrox skills. Running steadily climbs in volume and intensity throughout the program. Expect to see running in 3 different formats: Foundation runs, compromised runs and interval run work.

Foundation runs are lower intensity efforts designed to improve your aerobic capacity. Compromised runs are those that are mixed with Hyrox station work so that you can adapt to running under anaerobic fatigue. Interval-based running (speed work) is gradually incorporated into the program to improve leg turnover and bring your Hyrox running splits down by the time you get to race day.

March 10 - May 31 (Race Day).

This comprehensive training program gradually builds you into race shape over 12 weeks. There are 72 workouts in this program, but consider some of those days optional based on your sleep/work schedule. It is better to have more options than not enough; but, it is equally important to not overdo it. I will help you manage this along the way.

Choose the Pro Level if you plan on doing the Pro Individual or Pro Doubles division. Expect challenging weights, high intensity intervals, track-based speed work and long, low intensity runs.

In the workouts, you will see all of the Hyrox skills weekly as well as basic strength and gymnastics movements to get you stronger at those Hyrox skills. Running steadily climbs in volume and intensity throughout the program. Expect to see running in 3 different formats: Foundation runs, compromised runs and interval run work.

Foundation runs are lower intensity efforts designed to improve your aerobic capacity. Compromised runs are those that are mixed with Hyrox station work so that you can adapt to running under anaerobic fatigue. Interval-based running (speed work) is gradually incorporated into the program to improve leg turnover and bring your Hyrox running splits down by the time you get to race day.

March 10 - May 31 (Race Day).

This comprehensive training program gradually builds you into race shape over 12 weeks. There are 72 workouts in this program, but consider some of those days optional based on your sleep/work schedule. It is better to have more options than not enough; but, it is equally important to not overdo it. I will help you manage this along the way.

Choose the Pro Level if you plan on doing the Pro Individual or Pro Doubles division. Expect challenging weights, high intensity intervals, track-based speed work and long, low intensity runs.

In the workouts, you will see all of the Hyrox skills weekly as well as basic strength and gymnastics movements to get you stronger at those Hyrox skills. Running steadily climbs in volume and intensity throughout the program. Expect to see running in 3 different formats: Foundation runs, compromised runs and interval run work.

Foundation runs are lower intensity efforts designed to improve your aerobic capacity. Compromised runs are those that are mixed with Hyrox station work so that you can adapt to running under anaerobic fatigue. Interval-based running (speed work) is gradually incorporated into the program to improve leg turnover and bring your Hyrox running splits down by the time you get to race day.

March 10 - May 31 (Race Day).

This comprehensive training program gradually builds you into race shape over 12 weeks. There are 72 workouts in this program, but consider some of those days optional based on your sleep/work schedule. It is better to have more options than not enough; but, it is equally important to not overdo it. I will help you manage this along the way.

Choose the Pro Level if you plan on doing the Pro Individual or Pro Doubles division. Expect challenging weights, high intensity intervals, track-based speed work and long, low intensity runs.

In the workouts, you will see all of the Hyrox skills weekly as well as basic strength and gymnastics movements to get you stronger at those Hyrox skills. Running steadily climbs in volume and intensity throughout the program. Expect to see running in 3 different formats: Foundation runs, compromised runs and interval run work.

Foundation runs are lower intensity efforts designed to improve your aerobic capacity. Compromised runs are those that are mixed with Hyrox station work so that you can adapt to running under anaerobic fatigue. Interval-based running (speed work) is gradually incorporated into the program to improve leg turnover and bring your Hyrox running splits down by the time you get to race day.

April 2 - May 31

This program is a 2x weekly, 18 workout total rowing program intended to boost your scores in the 5000 meter rowing effort. It is meant to be a add-on effort for someone who is already engaged in a strength training or CrossFit training program; but, it can also be done as a stand-alone effort for those looking to begin a formalized training program.

You will build a true aerobic base on this program. These type of exercise efforts lead to improved performance across all energy systems, improved recovery, both intra-workout and between workouts, and improved cardiovascular health.