Hybrid Athlete Base Building
StrongHER by Courtney
Endurance, Strength & Conditioning, Obstacle Course RacingThis 8-week hybrid program is built for athletes who want to build a build aerobic endurance without sacrificing strength or power.
You’ll train 3–4 strength sessions and 3–4 running sessions per week, strategically programmed to develop a strong running base while maintaining (and often improving) total-body strength. Strength sessions focus on compound lifts, unilateral work, and smart accessory training to support running efficiency and resilience. Sessions can be combined or split during the day.
Plyometric work is layered in to develop explosive power, athleticism, and bone mineral density, helping you move better, absorb force more efficiently, and stay durable as volume increases.
This program is best suited for intermediate to advanced athletes who already have experience with both structured strength training and running and are ready to train with purpose across multiple modalities.
If your goal is to become a stronger, faster, more well-rounded athlete, this program bridges the gap between the weight room and the road. Prepping you for 5k and longer running plans as well as obstacle & Hyrox-style training.
Prep
A
Lower Body Prep
Complete each exercise as needed to prep your body for exercise. runners stretch 90 90 hip hinges dynamic hamstring stretch body weight Cossack squats
B
Pogo Jump
3 x 0:20
C
Seated Box Jump
3 x 6
D
Back Squat
E
Romanian Deadlift
F
Bulgarian Split Squat
G
Cossack Squat
A
Running
1 x 3
B
Static Stretches
For Completion
A
Lat Pulldown
B
Seated Row
C
Inverted Row
D
Scapular pull ups
E
DB Bicep Curls
Circuit
A
Assault Bike 20:10 work to rest ratio 20 all out 10 recover repeat 8 times
Prep
A
Lower Body Prep
Complete each exercise as needed to prep your body for exercise. runners stretch 90 90 hip hinges dynamic hamstring stretch body weight Cossack squats
B
Reverse Crunch
C1
Incline Crunch with Weight
C2
Russian Twist
D
Run
E
Static Stretch
Circuit
A
Complete each exercise as needed to perp your body for exercise. runners stretch 90 90 hip hinges dynamic hamstring stretch body weight Cossack squats banded pull apart arm circles
B
Single Leg Seated Jump
3 x 6
C
Box jump down with stabilization
3 x 6
D
Barbell Deadlift
E
1/2 Turkish Get Up
3 x 10
F
Dead Hang
3 x 0:30
G
Weight Assisted Pull Up
4 x 6
A
Running
A
Treadmill Work
B
Stairs
C
Static Stretch
Circuit
A
Upper body warm up: banded pull a parts banded chest press banded rotator cuff IR/ER
B1
DB Bench Press
B2
Reverse Crunch
B3
Tricep Kick Back
B4
Lateral Bench Hop Over
3 x 0:30
C
SkiErg
1 x 1:00
D1
Half-Kneeling DB Shoulder Press
D2
DB Lateral Raise
E
SkiErg
1 x 1:00
F1
Incline DB Bench Press
F2
Ab Wheel
F3
DB Overhead Tricep Extension
F4
Skaters
3 x 0:30
A
Run
1 x 4
Courtney McDonough
MS in Kinesiology, NASM-CPT, ATC-R, Healthy Running Coach Courtney has a lifetime of experience in strength training, running, and sports medicine.
