Hey, I’m Alen former pro football player, now competing in HYROX at the elite level.

Over the years, one thing has stayed the same in my training: strength is the foundation. Whether I was playing football or now in HYROX, I’ve always relied on simple, effective strength sessions to build performance, stay injury-free, and move with power and control.

The session I’m sharing with you here is a core part of how I train and how I’ve trained for over a decade. The difference today is that I layer sport-specific work (like HYROX conditioning or running) on top of this strength base.

This isn’t some fancy or trendy workout. It’s how real athletes train: consistently, with purpose, and with respect for long-term progress.

I’ve built this session so you can do it regardless of your sport or current level. You’ll train the major movement patterns, push your limits (safely), and start building the kind of strength that transfers into performance whether that’s in sport, everyday life, or your next fitness goal.

Give it a try, train hard, and enjoy the process.