Strength
Strict press, squat, and deadlift
Exercises from the format published for 2026.
Strength · Endurance · SpeedTraining for
Training for
ATHX Games
Hybrid training in Las Palmas to develop strength, endurance, and technique for ATHX. Get to know the format and how to orient your preparation within the regular Hybrid Heroes sessions.
In-person training in Las Palmas de Gran Canaria. This is an independent guide: Hybrid Heroes does not officially organise or represent ATHX Games.
The format, in brief
Three distinct challenges within the same competition
Official information presents a strength zone, an endurance zone, and MetCon X, with intermediate spaces for warm-up, refuelling, and recovery. In the training programmes published for 2026, there are lifts, running combined with rowing, and a final block of functional work. The test and its standards can change from one season to the next.
Endurance
Run + row
Distance and rules depend on category and modality.
MetCon X
Functional work under fatigue
Check your category standards before competing.
Understanding the demands
What to keep in mind for ATHX
Strength with criteria
The strength zone requires organising effort across several lifts. A technical base and adequate progression matter more than testing maximums without preparation.
Modality changes
Official endurance combines running and rowing. Practising both patterns and regulating pace helps manage effort when they are alternated.
A final demanding block
MetCon X combines functional work after the other zones. The ability to maintain controlled technique when fatigue increases is part of the preparation.
A useful comparison
How does it differ from Hyrox?
The reference is the HYROX Singles 26/27 format: eight 1 km running legs alternated with eight stations. ATHX organises the effort into three distinct zones, not in that same continuous sequence.
Three zones, instead of eight rounds
ATHX separates strength, endurance, and MetCon X, with refuelling and recovery spaces between the zones. In HYROX, running and stations alternate within a continuous timed test; transitions are part of the time.
A specific barbell strength zone
The ATHX workouts published for 2026 include strict press, squat, and deadlift. HYROX requires strength to move its station loads, but it does not include an independent block of these barbell lifts.
Endurance is concentrated in its own block
ATHX combines running and rowing in the endurance zone and reserves another block for MetCon X. HYROX distributes its 8 km of running among the eight stations. The distribution of effort and recovery opportunities are different.
For ATHX, it is advisable to focus on barbell technique, running and rowing pace, and the management of the three zones. The hybrid base is useful for both formats, but specific familiarisation must follow the workouts of the chosen season and category.
At Hybrid Heroes
How hybrid training can help
At Hybrid Heroes we coordinate strength work, aerobic capacity, and functional movements within the available sessions. The coach can take your ATHX goal into account when orienting intensity and priorities, according to your experience and recovery.
Progressive strength
Barbell work and functional exercises to develop squat, push, and hinge patterns with a load appropriate to each person.
Running and ergometers
Hybrid sessions and rowing work allow you to practice effort control and transitions between different activities.
Technique under fatigue
Supervision in small groups helps look after execution when movements and cardiovascular efforts are combined.
The Hybrid Heroes method
Planned training with tracking
Strength and endurance are worked on as parts of the same preparation, with space for recovery. The intention is not to accumulate all the hard stimuli in every session: a coordinated programme helps to train consistently and to adjust the effort according to the individual and the work for the day.
Planning
Coordinate load and recovery
The preparation alternates functional strength work with endurance and technical practice. Ordering the stimuli and considering recovery allows for preventing each session from becoming another maximum effort; the goal is to sustain the process, not to replicate a race in every training session.
On-floor supervision
The trainer corrects and adjusts live
The sessions last 55 minutes and have a maximum of 8 people. The trainer observes the execution, corrects the technique in real time and adjusts the intensity during the work. The included heart rate monitor provides one more reference for regulating effort, along with how you feel and how you move.
Monitoring
Measurable progress
To assess evolution, compare references in similar conditions: loads used, repetitions completed and work times. Add the perception of effort and the heart rate response to put those results into context. They are training references, not a promise of a personal best or a laboratory measurement.
For ATHX and more
Rower, SkiErg, wall balls and sled under one roof to prepare you for ATHX and work on strength, endurance and technique in a hybrid training environment.
Equipment
- Ski Erg
- Rowing
- Assault Bike
- Sled Push & Pull
- Wall Balls
- Kettlebells
- Sandbags
- Olympic Bars
- Running track
- Heart rate monitors
- Weights and plates
- Sled
WE ARE IN LAS PALMAS, GRAN CANARIA
Plaza Barranco de la Ballena, La Feria
Behind Las Ramblas Shopping Centre
Opening hours
Monday y Wednesday
10:00 — 11:55 · 17:00 — 20:55
Tuesday y Thursday
06:00 — 07:55 · 10:00 — 11:55 · 17:00 — 19:55
Friday
10:00 — 11:55 · 17:00 — 19:55
Saturday
10:00 — 12:00
Sunday
Closed
Clear answers
Frequently asked questions about ATHX
Which parts of ATHX can I work on in the sessions?
We can work on strength, running, rowing, and functional capacity with the resources from the regular sessions. The selection and intensity are adapted to the available programming, not an independent ATHX plan.
Are ATHX workouts the same every year?
The organisation indicates that specific challenges are updated by season. Check the official workouts page and your event's rules to prepare for the current movements and standards.
Does training here guarantee a result in ATHX?
No. The result depends on many individual factors and the competition itself. Training can develop relevant capabilities, but it does not guarantee scores, ranking, or specific performance.
Explore other formats
More preparation guides
Hybrid Heroes · Las Palmas
Train strength and endurance with supervision
Get to know our standard hybrid training sessions and try a class for free. Competition is a possible goal, not a promised result.