New

The Hybrid Build - 4 Week

SKJR Training

Coach
Coach Steve

The Hybrid Build is a 4-week training program designed to introduce you to structured hybrid performance training.

If you've been curious about HYROX, hybrid training, or how to balance running, strength, and conditioning, this program gives you a clear place to start.

This isn't a random collection of hard workouts.

The Hybrid Build is designed to help you build a foundation, understand the demands of hybrid training, and experience how strength, running, and conditioning can work together inside a structured plan.

You will train 4 days per week, with an optional 5th session if your schedule allows.

The goal is simple: help you train with more purpose and build the confidence to keep progressing.

Train with purpose. Show up prepared.

$25
Get The Hybrid Build - 4 Week
benefit-image-0
Stop Guessing What to Do
A lot of athletes want to train harder, but they aren't always sure how to organize their week. The Hybrid Build gives you a clear plan to follow so you aren't piecing together random workouts every day.
benefit-image-1
Build Strength and Conditioning Together
Hybrid training requires more than just lifting or just cardio. This program blends strength work, conditioning, running, and HYROX-inspired sessions so you can start building a more complete engine.
benefit-image-2
Train Hard Without Living in the Gym
You don't need a complicated schedule to start training with more structure. With 4 workouts per week and an optional 5th session, this program is built to fit real life.
benefit-image-3
Build Momentum
Sometimes the hardest part is getting started. The Hybrid Build gives you 4 weeks of direction so you can create consistency, understand the process, and start moving toward bigger performance goals.
Features
feature-icon
Access to your coaches through messaging
Coaches are available for messaging through the app to answer any questions you may have.
feature-icon
Programming 4 days per week
Each week includes 4 structured sessions (with the option for a 5th) built around strength, conditioning, running, and HYROX-inspired training.
feature-icon
Delivered through TrainHeroic App
Every session has a purpose. The goal isn't to crush you every day. The goal is to help you build. Track progress and follow the plan from your phone.
Equipment
Required
Dumbells // Barbell // Space To Run // Basic Gym Space For Strength & Conditioning Work // Ski Erg // Rower
Recommended
Kettlebells // Bench // Box
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Lower Body Strength + Carries

A1

Bike

A2

WORLD'S GREATEST STRETCH

A3

Glute Bridge

A4

Banded Side Step

A5

Reverse Lunge

B

DB Goblet Squat

C

DB Step Up

D

DB Romanian Deadlift

E

Wall Sit

F1

Farmers carry

F2

Air Squat

F3

Burpee

Monday
Zone 2 Aerobic

A

Run

B

SkiErg

C

Rowing

Tuesday
Rest Day
Wednesday
Upper Body Strength + Core

A1

Rowing

A2

Banded Up And Over

A3

Plank w/ Shoulder Tap

A4

DB Bench Press

A5

Dead-Bug

B

Lat Pulldown

C

Incline DB Bench Press

D

Half-Kneeling DB Shoulder Press

E

Seated Cable Row

F1

Cable Facepull

F2

DB Bicep Curls

G1

Side Plank

G2

Dead-Bug

G3

Hollow-Hold

Thursday
Engine Builder

A1

Light Jog

A2

Air Squat

A3

Push-Up

A4

Rowing

A5

Wall Balls

B1

Ski Erg

B2

DB Thruster

B3

KB swings

B4

Burpee

B5

DB Farmer's Carry

B6

Rest

Friday
Rest Day
Saturday
Optional Workout

A

Run

B

Bike

Coach
More from SKJR Training
coach-avatar Coach Steve

Founder of SKJR Training, holds a bachelor’s degree in Fitness & Wellness and is an ACSM-CPT, HYROX L1 Performance Coach, and HYROX Pro Division athlete.

closer-image-1
closer-image-2
Closing Statement

By purchasing this program, you acknowledge exercise carries risk and you participate voluntarily. You confirm you are healthy enough for activity and agree to hold harmless SKJR Training, Coach Steve, and representatives from claims, injuries, or losses a

Get The Hybrid Build - 4 Week
closer-image-3
FAQs
Who is this program for?
The Hybrid Build is for athletes who want a structured introduction to hybrid training. It is a good fit if you are curious about HYROX, new to hybrid-style training, or looking for a 4-week plan that blends strength, running, and conditioning.
Do I need HYROX experience?
No. You do not need to have raced HYROX before. This program is designed as an entry point into hybrid training and HYROX-inspired training.
Is this a full HYROX race prep program?
No. This is not a complete race-specific HYROX prep plan. It is a 4-week foundation program designed to help you build momentum and understand how hybrid training can be structured.
How many days per week is the program?
The program includes 4 workouts per week, with an optional 5th session if your schedule allows.
How long are the workouts?
Most sessions are designed to be manageable within a normal training schedule. Exact time will depend on your pace, equipment setup, and rest periods, but the program is built for people who want structure without spending all day in the gym.
What equipment do I need?
You should have access to basic gym equipment, including dumbbells or kettlebells, a barbell and plates, a bench or box, and space to run. Additional equipment like a rower, SkiErg, bike, sled, wall ball, and sandbag is helpful but not always required.
Can I do this program at a commercial gym?
Yes. A commercial gym is a good fit for this program as long as you have access to basic strength equipment and some space for conditioning work.
Can beginners do this?
Yes, but you should have some basic training experience and be comfortable with strength training and conditioning. If you are brand new to exercise, personal coaching may be a better starting point.
Will this help me prepare for HYROX?
It can help you build a better foundation for HYROX-style training. You will work on strength, conditioning, running, and HYROX-inspired sessions. For a full race-specific plan, you would eventually want a longer HYROX prep program or coaching.
Is coaching included?
This is a standalone program, not full online coaching. You will receive the structured program through TrainHeroic, but personalized check-ins, adjustments, and direct coaching support are not included unless otherwise stated.
What happens after the 4 weeks?
After finishing The Hybrid Build, you can repeat the block, move into a more advanced program, or inquire about Hybrid Performance Coaching if you want a plan built around your goals and race timeline.
The Hybrid Build - 4 Week
Join Today!