The Program
Three programs. One community. Built for everybody.
Challenging, yet rewarding.
BANR takes the parts of training people actually love — strong, powerful, functional movement with barbells, dumbbells, and kettlebells — and blends them with real endurance work. The result builds strength and a bigger engine, without forcing you to choose between the two.
BANR is built for every fitness level and scales to you. Three programs, one membership community — pick what you want to train.
Three programs, one community
Functional Endurance
The engine
High-intensity functional training in longer-output formats: stations, intervals, and engine work. 40–60 minute sessions that build the cardiovascular and muscular endurance to make you fitter, more durable, and ready for your next Hyrox race.
Core, Strength, and Accessory
The foundation
Simple and effective. Daily sessions that round out your training — focused core work plus targeted accessory movements for the muscles that keep you strong, balanced, and resilient. EMOMs, Tabata intervals, and high-intent finishers.
Running
The miles
A progressive weekly running plan — hill sprints, interval and threshold runs, easy Z2/Z3 miles, and mile repeats — programmed to build your engine week over week. Mon–Fri with an optional Saturday, scalable to any level.
How a week works
Fresh programming every week on your calendar. Six workouts a week, one rest day. Built for everybody — and it scales to you, and to the start line, if you want it.
The goal isn't just to get you fitter — it's to make you enjoy the work while you do it.