Hybrid Eight
Eight weeks of run-then-station-then-run: the shape of a fitness race, built up week by week. For people who can already run a little and lift a little.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A rower and a sled if your gym has them; a track or a road and a pair of dumbbells if it does not. Every station has a no-machine version.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Engine
- Rowing Machine or Bike 4 × 500 m hard, 2 min easy
- Running or Jogging 4 × 400 m at race pace, walk 90 sec
Row first, then run. Race pace is the pace you could hold for eight kilometres, not a sprint.
Day 2 Stations
- Sled Push or Walking Lunge 3 × 25 m
- Farmer's Walk 3 × 50 m
- Dumbbell Thruster 3 × 15
- Walking Lunge 3 × 20 steps
- Burpee 3 × 10
- Standing Long Jump 3 × 10
- Running or Jogging 3 × 200 m easy between stations
Round the stations in order, with the easy 200 m run after each one; that is one round. The jumps follow the burpees straight away — burpee, jump, burpee, jump.
Day 3 Simulation
- Running or Jogging 4 × 600 m at race pace
- Rowing Machine or Bike 2 × 500 m
- Sled Push or Walking Lunge 2 × 25 m
- Dumbbell Thruster 2 × 20
- Burpee 2 × 10
Run, station, run, station, run, station, run, station — four runs, the four stations once each in the order listed, then the whole thing again from the row. No rest except the walk between.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.