Allen Walker Hybrid Coach

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WORKOUT 02 — LEADERBOARDFirst of all, congratulations to every athlete who submitted a score.I have spoke to most of you...
17/06/2026

WORKOUT 02 — LEADERBOARD

First of all, congratulations to every athlete who submitted a score.
I have spoke to most of you about this workout and the overall impression I got was that it was bittersweet.

I think it’s important to remember that behind every score is a different story.

We have athletes of different ages, different strengths, different levels of experience and different training backgrounds.

Some have been strength training for years.
Some are relatively new to lifting.
Some are returning from injury, surgery or childbirth.
Some are overcoming self-doubt simply by putting themselves out there and giving it a go.

The leaderboard only tells part of the story.
Be proud of getting involved.

Workout 02 challenged people in very different ways.

Some athletes discovered they were stronger than they thought.
Some learned that strength endurance and maximal strength are not the same thing (endurance sucks right? 😅)
Others found out very quickly that producing output after heavy lifting is a completely different challenge altogether.

And that’s exactly why I did this.

There is no failure in testing yourself.
And there is no shame in being challenged.

What matters is having the courage to find out where you currently are and giving the workout your absolute best effort.

So wherever you finished on the leaderboard, well done.
You showed up.
You tested yourself.
You learned something.
And that is exactly what Hybrid Trials is all about.

Well done to everyone!

Podiums for Workout 02

FEMALE
🥇 Sam Bramley | 4,235
🥈 Rachel Walker | 4,182
🥉 Eugenia Polo | 4,152

MALE
🥇 Jake Holmes | 6596
🥈 Tom Pickering | 6,385
🥉 Allen Walker | 6,142

WORKOUT 03 — RESILIENCE REPEATEDResilience is the ability to continue performing whilst under stress, fatigue and pressu...
14/06/2026

WORKOUT 03 — RESILIENCE REPEATED

Resilience is the ability to continue performing whilst under stress, fatigue and pressure.

That is exactly what Workout 03 is designed to test.
The Dumbbell Burpee Deadlift buy-in immediately elevates heart rate, breathing and muscular fatigue before the workout has even begun.
You begin already compromised.

From there, the workout gradually becomes more demanding every round.
👉🏻 More calories.
👉🏻 More thrusters.
👉🏻 More fatigue.
A greater desire to slow down, stop and recover.

The row forces you to make constant pacing decisions whilst fatigue steadily accumulates.
The shuttle runs force you to keep moving, elevate heart rate further and repeatedly interrupt rhythm and recovery.

Then come the thrusters.
The second key escalation movement within the workout.

As reps increase:
👉🏻 Breathing worsens
👉🏻 Legs fatigue
👉🏻 Front rack becomes harder to maintain
👉🏻 Composure becomes harder to hold onto

Then comes the Farmers Carry.
Straight from the final thruster rep, athletes must immediately drop the dumbbells to their sides and continue moving.

No rest.
No reset.
Just continued work.

The deeper you move into the workout, the more resilience matters.

How resilient are you?

Fitness is made up of multiple components. Amongst many other things it is: - Muscular strength - Muscular endurance - ...
13/06/2026

Fitness is made up of multiple components.

Amongst many other things it is:

- Muscular strength
- Muscular endurance
- Cardiovascular endurance
- Power
- Speed

If Workout 02 challenged you more than you expected… you’re probably not alone.

A lot of people finished that workout feeling humbled, frustrated and slightly disappointed with their score.

But honestly?
That’s what happens when you truly test yourself.

Workout 02 wasn’t just:
“how much can you lift?”

It was:
- Strength endurance
- Maximal strength
- Aerobic output after muscular fatigue

It tested:
- Commitment.
- Strategy.
- Discomfort.

The opening set of 15 squats forced discomfort early.
Then asked you to do it again…. and again afterwards.
That feels very different to lifting fresh.

And that was the point of Hybrid Trials:
to challenge people in ways they may not have experienced before.

So if the workout pushed you mentally and physically… Good.
Because that means you gave it your everything.

Your score alone does not define your effort.

And some of the best performances I’ve seen so far haven’t been the highest scores (although they are insanely impressive), they’ve come from the ones that doubted their ability.

That’s what Hybrid Trials is about.

WORKOUT 01 — ENGINE Well done to every single athlete who has taken this on so far!Workout 01 was always designed to pus...
09/06/2026

WORKOUT 01 — ENGINE

Well done to every single athlete who has taken this on so far!

Workout 01 was always designed to push people outside of their comfort zone - physically, mentally and strategically.

20 minutes on the Assault Bike sounds simple.
It wasn’t.

The goal was never:
“go hard and survive.”

The goal was to find sustainable output under fatigue.
Threshold work.
Controlled aggression.
Pacing under pressure.
Maintaining effort whilst the mind and body tells you to stop or slow down.

Then came the walking lunges.
Not as a separate challenge… but as the consequence of the bike.

Could you still move efficiently once fatigue had already accumulated?
Could you stay composed once discomfort had set in?

That was the test.
And honestly, the response has been incredible.

I think you all surprised yourselves.
I’d definitely say all of you suffered 😂

Some of you learned very quickly that pacing and output are very important.
But every single athlete earned their score.

Current podiums:
MEN
🥇 Simon Downie — 325.20
🥈 Chris Martin — 318.14
🥉 Beorn Wilde — 307.90

WOMEN
🥇 Jacqueline Wright — 211.41
🥈 Rachel Walker — 210.10
🥉 Sammy Moreton — 207.27

Workout 01 was never random suffering.
It was designed test of output, fatigue management and resilience.

Now, on to WORKOUT 02!

WE ARE OFFICIALLY ATHX AFFILIATED 🙌At CrossFit Hexis, we coach with integrity, build with consistency, and welcome every...
08/06/2026

WE ARE OFFICIALLY ATHX AFFILIATED 🙌

At CrossFit Hexis, we coach with integrity, build with consistency, and welcome every athlete — no matter where they’re starting from. No egos. No cliques.
Just quality coaching and a community that’s got your back.

That’s exactly why becoming an official ATHX affiliate felt like the perfect fit.

ATHX is one of the world’s fastest-growing functional fitness competitions — backed by Adidas, operating across 20+ events in 11 countries throughout 2026, with 30,000+ competitors and a global community that continues to grow rapidly.

ATHX is a 2.5-hour continuous fitness competition built across six zones, designed to test every aspect of fitness and push athletes to the next level:

• Warm-Up Zone
• Strength Zone
• Refuel Zone
• Endurance Zone
• Recovery Zone
• Metcon X Zone

Built for Every Level
Clear divisions allow first-timers to feel confident whilst experienced athletes stay challenged.

Real Hybrid Fitness
ATHX is the ultimate test of strength, endurance and conditioning.

Big Event Energy
An inclusive atmosphere built on effort, support and shared experience.

Community First
Supportive judges, welcoming athletes and a crowd that cheers every rep.

Most importantly, ATHX adds even more direction and purpose to the way we already train and coach at Hexis. Giving our members another opportunity to challenge themselves, progress, compete and be part of something bigger.

We’re proud to officially be part of the ATHX affiliate community and excited for what’s to come 🙌

Workout 02 is about commitment.Strict Press is unforgiving. 
Brace, commit and produce as much force as possible.Then co...
07/06/2026

Workout 02 is about commitment.

Strict Press is unforgiving. 
Brace, commit and produce as much force as possible.

Then comes the Back Squat.

The opening set of 15 reps is where the workout is won or lost.
The highest score comes from the 15.
Which means if you want to score well, you must commit to discomfort early.

Hold back and your score suffers.
Go in too heavy and the following sets will suffer.
This workout is not about lifting heavy once.
It is about continuing to squat as heavy as possible once fatigue and discomfort have already accumulated from set 1.

By the final set of 5 reps, you are attempting to produce maximal force after already fighting through muscular fatigue and elevated heart rate.

Then comes the BikeErg.

After a brief transition, you must immediately shift from heavy lifting into sustained output.

The BikeErg is there to expose how much you still have left once the lifting has already taken its toll.

Workout 02 tests:
- Strength endurance
- Maximal strength
- Aerobic output under muscular fatigue

Workout 02 is Hybrid Strength.

Move with intent.

In this big world of fitness, I support anything that gets people moving.CrossFit.HYROX.
Hybrid training.
Running.
Swimm...
04/06/2026

In this big world of fitness, I support anything that gets people moving.

CrossFit.
HYROX.
Hybrid training.
Running.
Swimming.
Cycling.
Padel.
Pilates.
Yoga.

Different training styles attract different people for different reasons and that’s a good thing.

But this?
This is hybrid.
Hybrid by definition.

– Engine.
– Strength.
– Resilience.
– Capacity.

Hybrid Trials is designed to test multiple physical qualities across multiple styles of effort that define what “being Hybrid” is.

That’s the intention behind it.

WHY THIS WORKOUT?
UNDERSTAND THE INTENT.Workout 01 is not designed to simply “get you tired.”Each workout within Hybrid ...
02/06/2026

WHY THIS WORKOUT?
UNDERSTAND THE INTENT.

Workout 01 is not designed to simply “get you tired.”

Each workout within Hybrid Trials is designed with a specific training intention and performance outcome in mind.

The Assault Bike is one of the best tools for exposing:
- pacing
- composure
- aerobic control
You cannot hide on it.

Go too hard too early and your output falls apart.
Go too easy and you completely miss the purpose of the workout.

👉🏻 The goal is to achieve sustained output.

Find the highest intensity you can maintain whilst still remaining in control.
Often referred to as threshold-style effort (or threshold pace which is more running related)

You can see from my graph:
- rapid rise into high intensity work
- sustained effort under fatigue
- controlled pacing
- minimal drop off throughout the effort
That is the intention of the workout.

Not sprinting.
Not guessing.
Maintaining effort.

Then come the lunges.
The lunges are there to test whether you can continue moving efficiently once fatigue has already accumulated.

This is where:
- resilience
- composure
- fatigue management
become just as important as fitness itself.

Workout 01 is designed to expose pacing and reward athletes who can remain controlled under pressure whilst continuing to produce output.

Move with intent.

Let’s get the obvious workout out of the way.Surely you knew something like this was coming 😄If you follow my training, ...
31/05/2026

Let’s get the obvious workout out of the way.
Surely you knew something like this was coming 😄

If you follow my training, you’ll know long Assault Bike workouts are one of the main ways I build my engine.

Workout 01 is designed to test sustained output under fatigue.

I strongly encourage you to read the workout brief fully to understand the intent behind this workout, because this is not about surviving 20 minutes on a bike.

It’s about finding the highest output you can sustain whilst still remaining functional afterwards.

HYBRID TRIALS — WORKOUT 01: ENGINE

PART 1 — ASSAULT BIKE
20 minutes
Accumulate maximum calories possible.
You may pace however you like.

At 20:00, immediately transition into the walking lunges. No extended rest.

Athletes must remain seated on the bike at all times.

—

PART 2 — WALKING LUNGES
100m for time.
The running clock continues from the bike.

—

LOADS
RX: 30/20kg
Scaled: 20/10kg
Foundations: Bodyweight

Sandbags or dumbbells permitted.

—

SCORING

Workout 01 is designed to test sustained output under fatigue.

Your final score will be:

TOTAL BIKE CALORIES
minus
WALKING LUNGE TIME

Walking lunge time should be written exactly as minutes and seconds.

Examples:

6:00 lunges = 6.00
4:30 lunges = 4.30
4:37 lunges = 4.37

Example score:

286 calories
5:26 walking lunges

286 - 5.26

Final score = 280.74

—

This workout is not about surviving 20 minutes on a bike.

It’s about finding the highest output you can sustain whilst still remaining functional afterwards.

Pace.
Composure.
Fatigue management.
Intent.

Move with intent.

Workout 01 releases Sunday at 6PM.The first workout tells you everything you need to know.👉🏻 Pace.
👉🏻 Fatigue management...
29/05/2026

Workout 01 releases Sunday at 6PM.

The first workout tells you everything you need to know.

👉🏻 Pace.
👉🏻 Fatigue management.
👉🏻 Composure.
👉🏻 Intent.

– The workouts evolve each week
– The demands change

But everything comes back to the same thing:

Move with intent.

Address

Unit 1C The Sockmine Business Park, Coxmoor Road
Sutton In Ashfield
NG17 5LA

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