Heroic Athlete Program (HAP) Overview


(download a PDF version of the HAP Overview HERE)

The Heroic Athlete program (HAP) is for anyone and everyone. The program doesn't take a sport-specific approach and instead focuses on promoting general fitness with focuses on strength, power, and endurance. The program will be challenging and fun and will develop a strong foundation for both athletes and non-athletes alike.

The Heroic Athlete program should be implemented with every non-athlete and is ideal for physical education classes or simply folks looking for a program to provide a strong foundation for any physical activity outside of the gym.

The Heroic Athlete Program (HAP) was designed by Todd Nief and Ben Crookston, two CrossFit Level 1 coaches. Todd owns and operates South Loop Strength and Conditioning in Chicago, IL, and Ben is the CEO and Founder of TrainHeroic, a former high school Coach, CrossFit Coach, and performance junkie.

The Heroic Athlete Program is a 4-day split (Monday, Tuesday, Thursday, and Friday) and each session will focus on ground-based functional movements so you should expect a total-body workout with an emphasis on either strength, endurance, or power-endurance.



Each Heroic Athlete Cycle is 5 weeks long. A coach should start with cycle #1 and finish a calendar year with cycle #10. Each cycle will introduce new movements and will focus on specific skills that athletes will learn to master over the course of the 5 week cycle.

Each Cycle below is 5 weeks long:

  • HAP Cycle #1”Flash”
  • HAP Cycle #2 “Phoenix”
  • HAP Cycle #3 “Storm”
  • HAP Cycle #4 “Hulk”
  • HAP Cycle #5 “Rogue”
  • HAP Cycle #6 “Ironman”
  • HAP Cycle #7 “Thor”
  • HAP Cycle #8 “Superman”
  • HAP Cycle #9 “Batman”
  • HAP Cycle #10 “Wolverine”


Warmup: Heroic Warmup

Station 1: Strength

Station 2: Endurance

10 Minutes of:

Station 3: Power Endurance

10 Minutes of:

  • 30s Run
  • 30s Rest

Homework: Pigeon Stretch x 2:00


The Heroic Athlete Program always starts with a dynamic warmup to raise the core temperature and to prepare the body for movement. Each training session will always end with homework that focuses on stability and mobility. The homework is designed so that athletes won't need equipment to complete that section and we encourage athletes to get the homework done on our their own after their training session since each day's training will take 30-40 minutes without the homework section.

Following the warmup, there are 3 stations. Each station should take just about the same amount of time (10-12 minutes). If there are more athletes than there is space for barbells and racks, split athletes into 3-4 groups, placing one group at each station. Athletes will complete their station's sets and reps within the 10-12 minute time-frame before rotating to the next station. Ideally, athletes will rotate from station 1 to 2 to 3 before ending the workout with the Finisher. If necessary, rotate between stations 1,2, and 3 before completing the finisher together as a team. If needed, use all 4 stations to rotate through the training session. You'll notice that each station will use unique equipment, either barbells, dumbbells, or open space, and athletes should be spread throughout the weight room, fully utilizing the space.

Barbells, Dumbbells, and open space is all that is needed. There are movements that ask for a box (box jumps) and a speed ladder or bands, but there are alternatives for the few movements that require unique equipment. You may need to be creative at times to fit your specific space.

Expect each training session to take 30-40 minutes. The homework can be done after the training session by each athlete individually to save time. To stay on task, expect the warm-up to take 5 minutes, and this should be completed as a group. Each station should take 10-12 minutes and using a clock will help you facilitate rotating between stations to ensure each session is being completed on-time.

Your priority days are Monday and Friday. If you can only get 2 workouts per week, those are your two days. If you can get a third, rotate between Tuesday’s and Thursday’s workouts each week.

You have full control of each workout and any adjustments that you’d like to make to the program. This can be as simple as adjusting the dates, swapping one movement out for another, adding to, or removing from a day’s training. Although we discourage making changes unless you have a good grasp for why an element of the program exists and good reason behind manipulating it, it’s your program! 

Get in touch with our team if you have questions. Email or call us at 1-855-688-5438 anytime.

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