Strong Fit Hybrid
Strong Fit Hybrid
Strength & ConditioningStrong Fit Hybrid, is a hybrid training program focusing on lifting and running! The goal with this program is to build strength and endurance at the same time. How we do this is by combining heavy lifting with effective running training. This program is for you if you want to improve your running and strenght.
The programming will be divided in to 4 meso-cycles, each consisting of 12 weeks of training. Each 12week will be devided in two blocks of 6 weeks. Periodization of main goals for each meso-cycle will follow a 12 week path, but accessory exercises will switch after 6 week to keep it a bit more light and fun.
This program is simple, not so much fuss.
The program is suitable for beginners to intermediate. You should be able to do regular exercises such as Bench, Squat, Deadlifts.
Structure for the meso-cycles: Meso 1, January - Mars: Strength Meso 2, April - June: Explosiveness Meso 3, July - September: Hyrox / Maintenance Meso 4: October - December: Bodybuilding
Each week will consist of 6 sessions. 3 strength sessions and 3 running sessions. Estimated time for each session is around 60-90 minutes.
This is the first Meso-cycle for 2026 and will focus on improving your lifts in the benchpress, deadlift, squat, pullups and dips while decreasing your 10km running time.
A
Back Squat
5 x 6 @ 70 %
B
Paused Bench Press
4 x 7 @ 67 %
C1
Pendlay Row
4 x 10
C2
NORDIC CURLS (GHD)
3 x 5
D1
Reverse Crunches
3 x MAX
D2
Seated Calf Raise
4 x 8
A
DISTANCE RUNNING
1 x 4000
A
Pronated Strict Pullups
4 x 10
B
Dip
4 x 10
C
Incline Close Grip BENCHPRESS
3 x 10
D1
1-hand Lateral raise (Cable cross)
3 x 10
D2
Calf Raise In Smith
4 x 6
E1
Bicep of Choice
4 x 8
E2
Tricep Choice
4 x 8
A
DISTANCE RUNNING
1 x 6000
A
Deadlift
4 x 7 @ 67 %
B
Front Squat
5 x 4 @ 70 %
C1
Strict Press
4 x 8
C2
Seated Row
3 x 10
D1
Bicep of Choice
3 x 10
D2
Tricep Choice
3 x 10
E1
Hanging Leg Raise
4 x MAX
E2
Calf Raise on stairs (DB) (1-LEG)
4 x 8
A
DISTANCE RUNNING
1 x 5000
Jonathan Genborg
I have no formal education when it comes to training and programming. But I have been an active service member in the military for 10 years, been competing in American fotboll in the Swedish National league, competing in crossfit and loads of other sports. I have a good knowledge of training, what's good and what isn't.