Free from Marrow
Hyrox build. Tactical and first responder. Masters 40+. Postpartum return. Return from injury. Foundations. Race prep. Edwin Grant's working library, the same blocks his Founder Cohort coaches use with their athletes. Yours free, by email.
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Race-pace bike, run threshold, sled push tolerance, burpee broad jump, full event simulation in week 11.
Shift-aware programming. Three-day base + two-day fallback when the schedule breaks. Built for unpredictable cardiac demand.
Z2 + threshold endurance carry alongside compound strength progression. The block Edwin runs with most of his current athletes.
Tendon and connective tissue first, plate progression second. Recovery between sessions weighted higher than load.
Pelvic floor and breath sequencing weeks 1-4. Reintroduce compound work weeks 5-12. Full return by week 16.
Cleared by the medical team first. Then this block: rebuild range of motion, then load tolerance, then power.
For the brand-new athlete. Movement quality only for the first 4 weeks. Loading enters week 5 when patterns are stable.
For the athlete chasing a one-rep max in a specific window. Volume tapers as intensity climbs. Heavy days in week 7.
Three energy systems trained in rotation. Built to layer onto any strength block without breaking the lifter.
Generic 10K to half-marathon framework. Adjust for distance. Includes the taper structure Edwin defends with every athlete.