12 Week Hybrid Athlete Program
Jerred Beniquez
Functional Fitness, Functional Training, Multi-sport, Strength & Conditioning, Obstacle Course Racing, Miscellaneous, Adventure Race , OtherThis 12-week Hybrid Athlete Program is designed to maximize performance, power, endurance, and strength through a combination of structured resistance training, functional movements, aerobic and anaerobic conditioning, and strategic recovery. The program builds towards peak performance, ensuring you develop explosive power, muscular endurance, cardiovascular efficiency, and mental resilience to excel in endurance races, functional fitness challenges, and overall athleticism.
A
Barbell Bench Press
4 x 6
B
Pull-Up
4 x 8
C
Seated DB Press
4 x 10
D
Barbell Row
4 x 8
E
Dip
3 x 12
F
Hanging Leg Raise
3 x 12
A
Back Squat
5 x 5
B
RDL
4 x 8
C
Bulgarian Split Squat
3 x 10
D
Power Clean
4 x 3
E
Box Jump
4 x 6
F
Calf Raise
3 x 15
A
400 m Sprint
6 x 400 @ 9
B
200m Repeats
6 x 200 @ 10
C
Hill Sprints
10 x 30
Bounding Drills
D
Alternate Leg Bounds – 3 sets of 15 reps per leg (exaggerated running stride, focusing on power) Lateral Bounds – 3 sets of 15 reps per leg (side-to-side explosive hops, landing softly) Depth Jumps – 3 sets of 6 reps (step off a box and explode upwards upon landing)
E
Jump Rope
5 x 60
A
DB Snatch
4 x 5
B
KB swings
4 x 15
Rowing
C
10 rounds of 30 second sprint, 30 second rest
D
Burpee Box Jump
4 x 10
E
Med Ball Slam
4 x 0:45
A
Front Squat
4 x 6
B
Deadlift
4 x 5
C
Weighted Step Ups
3 x 12
D
Jump Rope
8 x 0:30
E
Farmers carry
3 x 50
F
Air Squat
3 x 20
Endurance Run
A
6K run at a steady pace, focusing on controlled breathing and consistent effort.
Functional Circuit
B
Complete 4 Rounds, minimal rest between exercises, 60 sec rest between rounds: Jump Rope – 60 sec at a moderate pace Bodyweight Squats – 15 reps Dumbbell Thrusters – 10 reps (hold a pair of dumbbells, squat, then explosively press overhead) Stair Climbs – Sprint up 2 flights, walk down Kettlebell Swings – 15 reps Burpees – 10 reps
Full Rest & Recovery
A
Complete Rest - No structured workouts, allow full recovery Optional Light Activity - A gentle walk or stretching if needed is okay. Prioritize hydration, nutrition, and quality sleep.
Jerred Beniquez
My passion for fitness and helping others is what drives me, and I’m excited to share my journey with you. Whether you’re here for motivation, inspiration, or just to see what it takes to reach your goals, you’re in the right place. Join me as we push boundaries and celebrate every victory—big or small!
There's no time to waste. Don't put off the best version of yourself until it's too late. 12 weeks to the best version of you and that PR you've been waiting for!
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