JCROU Performance
Endurance, Strength & ConditioningReady to lift heavy and run far—without the fear of doing too much?
This beginner-friendly hybrid program is built to help you get strong, build endurance, and enjoy training again.
What you can expect:
💪 3 Full-Body Lifting Sessions (~45 minutes)
🏃 3 Run Days with flexible distances and targets (Easy Runs, Speed Days, Long Runs)
🛌 1–2 Full Recovery Days
🧠 Smart, flexible programming based on your equipment availability
📲 Video demos in the TrainHeroic app
No confusion. No extremes. Just smart, sustainable results.
#HybridTraining #RunLiftRepeat
0 sessions per week
Must use App app to view and log training
Program Training
A
Easy Run
Prep
A
Upper Prep 1
Neck CARS (clockwise/counterclockwise) x5 Shoulder Dislocations (band or dowel) x10E Spine Rotations (band or dowel) x10E Side Lying T-Spine Rotation (add weight to increase difficulty) x10E Prone Angels (add weight to increase difficulty) x10 Seated Wall Slides (stand up if you can't perform with arms against wall) x10 Push Up to Cobra to Downward Dog x5 Prone ATY Lift Offs x10E
B1
DB Bench Press
10, 6, MAX
B2
1-Arm DB Row
10, 6, MAX
C1
Seated DB Press
10, 6, MAX
C2
Wide Grip Lat Pull Down (Machine)
10, 6, MAX
D1
Cable Lateral Raise
2 x MAX
D2
DB Bicep Curls
2 x MAX
D3
DB Tricep Extension
2 x MAX
E1
Weighted Plank Hold
2 x 30
E2
Side Plank Rotation
2 x 10
Prep
A
Speed Day Warm Up
Jog Out & Back Shuffle Out & Back Carioca Out & Back Fwd Lunge with Overhead Reach Lateral Lunge SL RDL w. Reach Spiderman Lunge w. Reach Scoops Heel Sit Calf Raises SL Pogo Hops on the Spot SL Lateral Pogo Hops on the Spot
B
Repeat 400's
Prep
A
Lower Prep 1
Eagles x5E Scorpions x5E Hip Flexor w. Overhead Reach x5E Groin w. Overhead Side Bend x5E Hamstring Floss x5E Glute Bridge w. Alternating Reach x5E Hamstring Walkouts x5 Single Leg Calf Raise x10-15E
B1
Pogo Jump
2 x 10
B2
DB Squat Jump
2 x 5
C1
Goblet Squat
10, 6, MAX
C2
Stability Ball Hamstring Curl
10, 6, MAX
D1
DB Lateral Squat
2 x 6
D2
Single Leg RDL
2 x 6
E1
Standing DB Calf Raise
2 x MAX
E2
Leaning Tibialis Raise
2 x MAX
Prep
A
Upper Prep 1
Neck CARS (clockwise/counterclockwise) x5 Shoulder Dislocations (band or dowel) x10E Spine Rotations (band or dowel) x10E Side Lying T-Spine Rotation (add weight to increase difficulty) x10E Prone Angels (add weight to increase difficulty) x10 Seated Wall Slides (stand up if you can't perform with arms against wall) x10 Push Up to Cobra to Downward Dog x5 Prone ATY Lift Offs x10E
B
Lower Prep 1
C
Machine Leg Extension
3 x 30
D
Single Leg Hip Iso Hold
3 x 30
E
3 Position Ankle Iso Hold
3 x 10
F1
Incline DB Bench Press
10, 6, MAX
F2
Neutral Grip Pull-Up
3 x MAX
G1
Single Arm Farmer Walk
2 x 30
G2
Hanging Knee Raise
A
Long Run
