Chris | Hybrid Coaching
Functional Fitness, General FitnessIf you’re tired of doing random workouts and not seeing progress, this is your starting point.
Hybrid Foundations gives you 4 weeks of structured training combining running, strength and hybrid sessions - to help you build consistency and confidence.
No guesswork. No overcomplication. Just a clear system you can follow.
PROGRAM OVERVIEW
Hybrid Foundations — 4 Week Starter
Structure:
4 Weeks | 4 Sessions per Week
Intervals (Engine)
Strength (Full Body)
Long Run (Aerobic Base)
Hybrid (Conditioning)
This program is perfect for you if:
- You’re new to structured training and don’t know where to start
- You’ve been doing random workouts without clear progress
- You want to build a solid fitness base before taking things further
- You’re curious about hybrid training or preparing for your first HYROX-style workouts
0 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
2 Rounds: 10 Air Squats Focus: full range, controlled 10 Alternating Reverse Lunges Focus: balance + hip activation 20 sec High Knees Light + rhythmic, not sprinting 20 sec Leg Swings (each leg) Forward/back + side to side
B
Run
1 x 5:00
C
Run
6 x 1:00 @ 1:00
D
Light Jog
1 x 5:00
E1
Foam Roll
1 x 5:00
E2
Static Stretch
1 x 5:00
Circuit
A
3 ROUNDS: DB Goblet Squat x 10 DB Deadlift x 10 BB Over head press x 8 BB Bent Over Row x 10 Rest: 60–90 sec between rounds (Take the rest seriously!)
B1
Russian Twist
2 x 0:30
B2
GHD Sit-Up
2 x MAX
B3
Hanging Knee Raise
2 x MAX
A
Run
1 x 30:00
B1
Static Stretch
1 x 5:00
B2
Foam Roll
1 x 5:00
Circuit
A
2 ROUNDS: 10 Air Squats 10 Walking Lunges 10 Push-Ups (knees if needed) 20 sec High Knees 20 sec Jumping Jacks
B
Rowing
1 x 3:00
Circuit
C
3 ROUNDS Move steady, don’t sprint the first round. 400m run 15 air squats 10 burpees 20 walking lunges Rest: 90 sec between rounds
D
Static Stretch
1 x 5:00
