In June 2023 on Hunter McIntyre’s podcast, Morning Wood Radio, Hunter read a question from one of his followers.
Mixing CrossFit with a shit ton of running and cycling… do you think that’s what builds the ultimate engine?
Hunter replied, “I mean… yeah?”
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He said yeah in a reluctant tone, but he obviously meant it.
Biking
Hunter continued,
“I’ve used biking my entire career because you cannot keep up high volume of running and intense weightlifting. Otherwise, your body will start to break down. You just will never receive the benefits of the running. You’ll never fully receive the benefits of the weightlifting. That cross training of biking really, really helps.”
Periodization & Mixing Modalities
Hunter finishes his answer with this.
If you’re really training to improve, there is a formula to this. It’s periodization and mixing all these modalities.
You can watch the short clip below:
Hunter has another video from way back in January 2022 where he explains what the “ultimate engine” is. It’s a combination of stamina, strength, and speed that builds an athlete who can compete in just about anything.
Stamina + Strength + Speed = The Ultimate Engine
- Stamina = last forever
- Strength = the ability to move anything
- Speed = become a race horse
The Ultimate Engine Program
Hunter released his Ultimate Engine program through HAOS Training back in January 2022. He says it’s what he used to help him become the 2022 HYROX World Champion. The program is for competitive age groupers, and any athlete who is ready to take on the challenge of qualifying for nationals and/or approaching the pro division of HYROX or DEKA FIT.
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The program currently sells for a one-time fee of $99 and includes:
- a 12-week training program
- performance fueling nutrition ebook
- HYROX tutorial videos on each station
- macro calculator
Hunter provides examples of two different days found in the program. You can expect a minimum of 5 days of training, many of which will consist of both a morning and an evening session.
We haven’t tried the Ultimate Engine program yet, but if you have, please let us know what you thought in the comments. We’d love to hear feedback from real users.
In the complete opposite direction, Hunter was asked by Upside Strength about the baseline strength standards he thought were needed to make it to the Elite 15 in HYROX. Here’s a quick summary of what Hunter said, along with the video below (starts at 35:46):
- Deadlift: 315lbs for men, 225lbs for women
- Back Squat: 20 reps at bodyweight
- Barbell Row: 10 reps at bodyweight
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