BECOME A CONTENDER

Functional fitness comps like Athx and Hyrox are a true test of all-round athleticism. Get the edge on your rivals with this four-week training plan from coach Ollie Marchon

Unless you’ve been living under a rock with no wifi, you’d be hard-pressed to have missed the epic rise of the pay-to-play competition. From slinging tin in CrossFit throwdowns to fitness ‘races’ such as Hyrox and events like Athx that seek to bridge the gap between strength and endurance, there are ample opportunities to test your mettle. But how does one train for the sport of, well, training? How do you train for speed, stamina, brute strength and power, without sacrificing your social life or sanity?

Is it possible to bring yourself up to snuff for an event like Athx – which combines lifting heavy barbells and throwing around sandbags with running and smashing calories on the SkiErg – by training for just three or four days per week? Coach, former

Men’s Health cover star and

Athx director of performance Ollie Marchon thinks so – and he’s given us a plan to get it done.

Each of these sessions ticks off a different goal – all have a clear line of progression to help you lift heavier and go faster and further over four weeks. Work through the sessions in order, resting at least two or three days per week. Each week, aim to add more weight to the bar or squeeze out a few more reps. It’ll all pay off on the competition floor.

01 BARBELL PUSH PRESS W1 - 4 X 8, W2 - 4 X 6, W3 - 4 X 5, W4 - BUILD TO A HEAVY 3 REPS

Secure a barbell across the top of your chest, elbows up. Take a breath, bracing your trunk (A). Dip at the knees then drive up, using your legs to help press the bar overhead (B). Lower under control.