12-WEEK TRANSFORMATION SERIES
Haos challenge
summer shred
Follow Alana and Alan through a 12 week HAOS training build as they chase serious solo goals. Alan pushing for an upcoming CrossFit comp and Alana chasing a sub-70 HYROX - both while transforming their physiques.
Who said you can't have both?
Watch the series.
then do it yourself.
Watch the series.
then do it yourself.
This is what 12 weeks of dedication to a real transformation looks like. Both Alana and Alan in full summer shred mode. No filters, no easy days - just commitment to the HAOS transformation methodology.
Every episode, you’ll see them working with the HAOS coaching team and being held accountable by HAOS founder and 10x HYROX world champion Hunter McIntyre.
Watch the series - but then turn it off and get to work.
the 12-week training programs behind the transformations
ALAN'S PROGRAM: HYBRID PERFORMANCE TRAINING
Once-a-day. Stronger, fitter, harder to break.
A complete strength and conditioning program built around one session a day. Heavy lifts, brutal WODs, and a proper aerobic base - all in one plan, no two-a-days required.
Inside the program:
• Heavy strength progressions (squat, deadlift, press, pull)
• Full-body conditioning WODs (row/ski/run + barbell + bodyweight)
• Gymnastics and upper-body capacity work
• Weekly aerobic base sessions for recovery and stamina
For athletes who want strength, engine, and durability in one daily hit.
ALANA'S PROGRAM: HYROX MASTERCLASS
Advanced 12-week build.
For athletes chasing podiums.
Our highest-level program - engineered to peak strength and conditioning right when it matters. Built around the specific demands of HYROX, not generic workouts.
Inside the program:
• Advanced running development
• Race-specific station work
• Heavy strength under fatigue
• A 12-week cycle that peaks into race day
If you're chasing PBs, podium finishes, or elite-level output - this is the standard.
two athletes.
two goals.
one haos.
Alan is an aspiring CrossFit Games athlete, chasing a 2027 semifinals finish. Alana is hunting 20% body fat and a sub-70 HYROX.
Two athletes, two finish lines, two different HAOS programs built for the job.
One running the HYROX Master Class, the other on Hybrid Performance Training. Different plans, same HAOS system, same brutal standards - every session, every setback, every breakthrough caught on camera.
Watch the full series unfold week by week on YouTube.
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