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GNB Health & Fitness

This program is designed for beginner to intermediate HYROX athletes. It combines strength training, conditioning, running, and HYROX-specific workouts to get you fitter, stronger, and race-ready.

How to Use This Program
This program is designed for beginner to intermediate HYROX athletes. It combines strength training, conditioning, running, and HYROX-specific workouts to get you fitter, stronger, and race-ready.
Duration: 16 weeks (4x4 week training blocks)
Training Frequency: 5–6 days per week with one rest day. Beginners can stick to 4–5 days and shorten runs or skip finishers if needed. More experienced athletes can push to 6 days and complete all sessions.
Strength Sessions: Balanced across squat, hinge, unilateral, push, pull, and core/carry patterns. Each day has 5–6 main exercises with an optional finisher.
Finishers: Conditioning pieces after lifting that mimic HYROX intensity
EMOM (Every Minute on the Minute): Perform work at the start of each minute, rest for the remainder.
AMRAP (As Many Rounds/Reps As Possible): Complete as many rounds as possible within the time cap.
Circuits (For Time): Finish the set work as fast as possible, maintaining form.

HYROX Simulations: Start small (short runs with 1 station) and progress to full race simulations in block 4.
Always use your race weight for sleds, wall balls, lunges, and farmers carries.
Run guide for this program
The goal with the runs is simple. Build a big aerobic base so you recover fast, learn to hold a steady pace between stations, and raise your top end so race pace feels easier.
Zone 2 runs:
Zone 2 is easy, steady running where you can talk in full sentences. Breathing is calm, shoulders relaxed, and you finish feeling better than you started. If you need numbers, think 65 to 75 percent of max heart rate or RPE 4 to 6. If you prefer pace, it usually sits about 60 to 120 seconds per km slower than your 10 km pace. New runners can use run-walk like 5 minutes run and 1 minute walk, that still counts. On a treadmill set 1 percent incline and pick a speed where you can chat. If you can’t talk, slow down. Zone 2 builds your engine and keeps legs fresh for the hard stuff.
Threshold runs:
Threshold is “comfortably hard”. You can only speak in short phrases and you could hold the effort for 20 to 40 minutes. Aim for 80 to 90 percent of max heart rate or RPE 7 to 8. Pace is usually close to your current 10 km race pace. If you fade more than a few seconds each rep, you started too fast. In this plan you’ll see sets like 4 x 6 minutes or 3 x 10 minutes at threshold with easy jogs between. Keep the pace even, stand tall on small inclines, and finish feeling in control, not cooked.
VO2 max intervals:
VO2 is short and very hard, but still repeatable. Think single words only, 90 to 95 percent of max heart rate, RPE 9. Use your 5 km pace as a guide for 2 to 4 minute reps. In this plan it looks like 6 x 3 minutes hard with 2 minutes easy jog between. Focus on quick cadence and tidy form. It should be tough, but not a death march. If rep one is your fastest by a lot, pull it back.
How to find your zones if you’re new:
Use the talk test first. Full sentences means Zone 2, short phrases means Threshold, single words means VO2. If you want heart rate, estimate max with 208 minus 0.7 times your age, then sit Zone 2 at 65 to 75 percent, Threshold at 80 to 90 percent, VO2 at 90 to 95 percent. If you like pace, your 10 km pace is a good Threshold anchor and your 5 km pace is a solid VO2 anchor. No races yet, no stress. Do a relaxed 30 minute run and note the “can chat” pace for Zone 2, then after two or three weeks try a 20 minute hard run and use that average pace for Threshold.
How this fits your 16 weeks
Tuesday is where Threshold or VO2 session lives and always includes a warm up and cool down. Saturday is your Zone 2 builder and grows through Blocks 1 to 3, then eases in Week 16 so you feel sharp for the Sunday simulation or race.
Progression notes
Aim to add 2.5–5 kg to main lifts across a block or add 1–2 reps if load is capped
For runs, hold even pacing inside each session before chasing faster splits
For finishers, keep form tight. Swap in a lighter load and keep the speed if technique slips
Every week try to beat your last weeks efforts (lifting heavier, more reps, faster paces and trying to push harder and improve. 1% better every session adds up to big change across a 16 week training block.
Growth comes when you step outside your comfort zone

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HYROX

Build base strength, easy aerobic volume, clean movement

Block 1 - Foundation & Technique

Goal heavier loads, longer threshold, station volume increases

Block 2 - Strength & Build

Goal VO2 intervals, near-race station volume, strength endurance

Block 3 - Specific Prep

Goal race rehearsal, sharpeners, volume down in week 16

Block 4 - Race Prep + Taper

This running program is ideal for non-runners who are looking to gradually build their running capacity to the point of completing 5km without stopping.

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0-5km Running Program

0-5KM Running Program

This is a 12-week program for intermediate level runners who want to increase their half marathon performance. The main focus is on speed improvements rather than building endurance. The program is designed to finish in week 12 with a half marathon race/event. For best results consider also adding 1-2 strength training sessions per week.

Half Marathon Running Plan

Block 1

6-Week Hypertrophy Program Overview

This program is a 6-week gym-based block designed to help you build muscle, increase strength, and feel more confident in your training. It follows a 2x upper body, 2x lower body split with core work built in and an optional cardio day making it a 4–5 day program you can tailor to your schedule.

Weekly Structure

2 x Upper Body Sessions: Pressing, pulling, and accessory lifts to build your back, shoulders, with a sprinkle of chest and arms to keep things balanced.

2 x Lower Body Sessions: Squat, hinge, and accessory work to grow and strengthen your quads, hamstrings, and glutes.

Core Work: Integrated into the program to improve strength, stability, and control.

Optional Cardio Day: A chance to keep your fitness up, support recovery, and boost overall health.

Why This Works

Progressive Overload: Each week your goal is to improve,  whether that’s adding more weight, pushing harder, or completing extra reps. This steady progression is what drives muscle growth and strength.

Balanced Approach: With both compound lifts (like squats, presses, rows, and deadlifts) and accessory work, you’ll be training for both strength and muscle definition.

Flexibility: Whether you want to just focus on lifting or keep some conditioning in, this program fits around your lifestyle.

Benefits of Strength Training for Women

Build Lean Muscle: Strength training creates muscle definition, shape, and tone.

Boost Metabolism: More muscle means a higher metabolic rate, helping you burn more energy at rest.

Increase Strength & Confidence: You’ll not only feel stronger in the gym but also in everyday life.

Improve Bone Density: Lifting weights supports bone health and reduces risk of osteoporosis.

Support Hormonal & Mental Health: Regular strength training has been linked to better mood, reduced stress, and improved hormonal balance.

Enhance Athletic Performance: A stronger body means better running, better performance in sports, and fewer injuries.

Nutrition Matters

Your training will only take you so far without proper nutrition. Eating enough to fuel your sessions, hitting your protein target, and balancing carbs and fats will make a huge difference to your progress. Proper nutrition supports recovery, muscle growth, and energy so you can perform your best in every session.

What to Expect

Across the 6 weeks you’ll:

Get stronger across your main lifts

Build lean muscle with higher-volume training

Develop a stronger core and better lifting technique

Improve your confidence and consistency in the gym

By the end of this block you’ll feel stronger, leaner, and more capable  with a solid foundation to build on in your next training phase.

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HYPERTROPHY 1

Week 1: You will be learning the exercises and experimenting with your weights selection Week 2-6: You will be able to improve in some areas from last week (form/weight/reps/confidence etc) and feel better about the session overall before we move on to the next block.  Session reminders… (go into each session with the mindset of always trying to beat last week's you)  * -Weight selection/training intensity= Choose a weight that will challenge you, the last 3-4 reps should be hard! We want to be lifting as heavy (progressive overload) as possible but only if we can maintain good form. You want to have between 0-3 reps left in the tank after each set. “Great things don’t come from comfort zones.” Training intensity is very important and your body won't change unless you give it a reason to by your intensity.  ”Think about the muscles you are using, mind-muscle connection is important"   *-Ensure you have something with protein + carbs in it after your workout. This will help with your recovery and to build/maintain your muscle. Taking caffeine prior may help with your energy levels.    * -Core= During every exercise engage your core (draw your belly button in towards your spine to brace your core) this will not only work your core but help to protect and support your spine. A sore lower back is often because the spine is not neutral.  * -Warm-up= Spend 5-10 minutes pre-workout on this as it will assist with recovery, mobility, and injury prevention and keep you moving well. During your exercises make sure you do a few warm-up sets (especially for your bigger compound lifts e.g squatting 8-10 reps with the empty bar, 6 reps at 40 kgs, 6 @ 60kgs, 6 @ 80kgs then start your set...if you were to start your set 1 squatting heavy without warming up it can be a recipe for disaster)  * -Let me know how you went after each session and please feel free to send me videos of your technique if you're not too sure through the messaging function on the app. Prop your phone up against your drink bottle/dumbbell or on a bench and turn on the front camera to record. Enjoy!  TEMPO: Many of the exercises use tempo training for a better quality of movement, lower risk of injury, and increase in strength. Even if a movement starts with an upward motion, such as a pull-up, begin counting the rep with the downward component.  The order of the tempo numbers always starts with the downward direction. For example, a back squat with the tempo of 2211 would  look like this: 2 – Moving smoothly, use 2 seconds to squat to full depth 2 – Hold for 2 seconds at the bottom 1 – 1 second on the way up 1 – Start the next rep after 1 second Be sure to count each second fully.

Follows from Hypertrophy #1

6-Week Hypertrophy Program Overview

This program is a 6-week gym-based block designed to help you build muscle, increase strength, and feel more confident in your training. It follows a 2x upper body, 2x lower body split with core work built in and an optional cardio day making it a 4–5 day program you can tailor to your schedule.

Weekly Structure

2 x Upper Body Sessions: Pressing, pulling, and accessory lifts to build your back, shoulders, with a sprinkle of chest and arms to keep things balanced.

2 x Lower Body Sessions: Squat, hinge, and accessory work to grow and strengthen your quads, hamstrings, and glutes.

Core Work: Integrated into the program to improve strength, stability, and control.

Optional Cardio Day: A chance to keep your fitness up, support recovery, and boost overall health.

Why This Works

Progressive Overload: Each week your goal is to improve,  whether that’s adding more weight, pushing harder, or completing extra reps. This steady progression is what drives muscle growth and strength.

Balanced Approach: With both compound lifts (like squats, presses, rows, and deadlifts) and accessory work, you’ll be training for both strength and muscle definition.

Flexibility: Whether you want to just focus on lifting or keep some conditioning in, this program fits around your lifestyle.

Benefits of Strength Training for Women

Build Lean Muscle: Strength training creates muscle definition, shape, and tone.

Boost Metabolism: More muscle means a higher metabolic rate, helping you burn more energy at rest.

Increase Strength & Confidence: You’ll not only feel stronger in the gym but also in everyday life.

Improve Bone Density: Lifting weights supports bone health and reduces risk of osteoporosis.

Support Hormonal & Mental Health: Regular strength training has been linked to better mood, reduced stress, and improved hormonal balance.

Enhance Athletic Performance: A stronger body means better running, better performance in sports, and fewer injuries.

Nutrition Matters

Your training will only take you so far without proper nutrition. Eating enough to fuel your sessions, hitting your protein target, and balancing carbs and fats will make a huge difference to your progress. Proper nutrition supports recovery, muscle growth, and energy so you can perform your best in every session.

What to Expect

Across the 6 weeks you’ll:

Get stronger across your main lifts

Build lean muscle with higher-volume training

Develop a stronger core and better lifting technique

Improve your confidence and consistency in the gym

By the end of this block you’ll feel stronger, leaner, and more capable  with a solid foundation to build on in your next training phase.

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HYPERTROPHY 2

Follows on from hypertrophy #2

6-Week Hypertrophy Program Overview

This program is a 6-week gym-based block designed to help you build muscle, increase strength, and feel more confident in your training. It follows a 2x upper body, 2x lower body split with core work built in and an optional cardio day making it a 4–5 day program you can tailor to your schedule.

Weekly Structure

2 x Upper Body Sessions: Pressing, pulling, and accessory lifts to build your back, shoulders, with a sprinkle of chest and arms to keep things balanced.

2 x Lower Body Sessions: Squat, hinge, and accessory work to grow and strengthen your quads, hamstrings, and glutes.

Core Work: Integrated into the program to improve strength, stability, and control.

Optional Cardio Day: A chance to keep your fitness up, support recovery, and boost overall health.

Why This Works

Progressive Overload: Each week your goal is to improve,  whether that’s adding more weight, pushing harder, or completing extra reps. This steady progression is what drives muscle growth and strength.

Balanced Approach: With both compound lifts (like squats, presses, rows, and deadlifts) and accessory work, you’ll be training for both strength and muscle definition.

Flexibility: Whether you want to just focus on lifting or keep some conditioning in, this program fits around your lifestyle.

Benefits of Strength Training for Women

Build Lean Muscle: Strength training creates muscle definition, shape, and tone.

Boost Metabolism: More muscle means a higher metabolic rate, helping you burn more energy at rest.

Increase Strength & Confidence: You’ll not only feel stronger in the gym but also in everyday life.

Improve Bone Density: Lifting weights supports bone health and reduces risk of osteoporosis.

Support Hormonal & Mental Health: Regular strength training has been linked to better mood, reduced stress, and improved hormonal balance.

Enhance Athletic Performance: A stronger body means better running, better performance in sports, and fewer injuries.

Nutrition Matters

Your training will only take you so far without proper nutrition. Eating enough to fuel your sessions, hitting your protein target, and balancing carbs and fats will make a huge difference to your progress. Proper nutrition supports recovery, muscle growth, and energy so you can perform your best in every session.

What to Expect

Across the 6 weeks you’ll:

Get stronger across your main lifts

Build lean muscle with higher-volume training

Develop a stronger core and better lifting technique

Improve your confidence and consistency in the gym

By the end of this block you’ll feel stronger, leaner, and more capable  with a solid foundation to build on in your next training phase.

3500x1600 Gab MSB Coaching App Covers (2).png

HYPERTROPHY 3

Follows on from hypertrophy #2  6-Week Hypertrophy Program Overview  This program is a 6-week gym-based block designed to help you build muscle, increase strength, and feel more confident in your training. It follows a 2x upper body, 2x lower body split with core work built in and an optional cardio day making it a 4–5 day program you can tailor to your schedule.  Weekly Structure  2 x Upper Body Sessions: Pressing, pulling, and accessory lifts to build your back, shoulders, with a sprinkle of chest and arms to keep things balanced.  2 x Lower Body Sessions: Squat, hinge, and accessory work to grow and strengthen your quads, hamstrings, and glutes.  Core Work: Integrated into the program to improve strength, stability, and control.  Optional Cardio Day: A chance to keep your fitness up, support recovery, and boost overall health.  Why This Works  Progressive Overload: Each week your goal is to improve,  whether that’s adding more weight, pushing harder, or completing extra reps. This steady progression is what drives muscle growth and strength.  Balanced Approach: With both compound lifts (like squats, presses, rows, and deadlifts) and accessory work, you’ll be training for both strength and muscle definition.  Flexibility: Whether you want to just focus on lifting or keep some conditioning in, this program fits around your lifestyle.  Benefits of Strength Training for Women  Build Lean Muscle: Strength training creates muscle definition, shape, and tone.  Boost Metabolism: More muscle means a higher metabolic rate, helping you burn more energy at rest.  Increase Strength & Confidence: You’ll not only feel stronger in the gym but also in everyday life.  Improve Bone Density: Lifting weights supports bone health and reduces risk of osteoporosis.  Support Hormonal & Mental Health: Regular strength training has been linked to better mood, reduced stress, and improved hormonal balance.  Enhance Athletic Performance: A stronger body means better running, better performance in sports, and fewer injuries.  Nutrition Matters  Your training will only take you so far without proper nutrition. Eating enough to fuel your sessions, hitting your protein target, and balancing carbs and fats will make a huge difference to your progress. Proper nutrition supports recovery, muscle growth, and energy so you can perform your best in every session.  What to Expect  Across the 6 weeks you’ll:  Get stronger across your main lifts  Build lean muscle with higher-volume training  Develop a stronger core and better lifting technique  Improve your confidence and consistency in the gym  By the end of this block you’ll feel stronger, leaner, and more capable  with a solid foundation to build on in your next training phase.

HYROX Training Block - Aerobic Base Focused

This training block is designed to build a strong aerobic base, slowly building lower intensity volume so you're able to handle more running in general, recover better during and after session, and ultimately allowing you to be faster and more consistent during training and your HYROX race.

The main focus of this block is not about going into the red zone every session or feeling completely wrecked after every session. We want controlled, repeatable work that helps build your engine, improve your pacing and allow you to keep moving well for longer.

There will still be some intensity in the block, but the goal is to use it properly, not just turn every session into a max-effort workout. The harder pieces are there to keep some speed, strength endurance, and race sharpness in, while still allowing you to recover and build fitness across the week.

During this block, focus on consistent pacing, controlling your effort, breathing well, moving efficiently, and keeping good technique even when you start to fatigue.

The goal is to build the fitness base you need so that when the training becomes more race-specific, you can handle it properly and perform better on race day.

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