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Hybrid Heat: Build & Burn

PURPOSE DRIVEN.

Bodybuilding, Strength & Conditioning, Functional Fitness, Functional Training, Weightlifting
Coach
Jada McNamara

Hybrid Heat: Build & Burn is for the everyday athlete who lifts but wants more. It’s built for those who want to lean out, improve conditioning, and become more well-rounded—without losing strength.

This program combines strength training, hypertrophy (muscle-building), and endurance conditioning (running, rowing, HIIT) to help you build a strong, lean, and functional body making it perfect for anyone looking to move with purpose and intensity.

A great pre-HYROX prep plan: This program is ideal for anyone who’s already been focused on strength and is ready to start layering in conditioning. With a beginner-friendly running progression and functional full-body lifts, it lays the groundwork for the endurance and work capacity required in a HYROX training block.

$25
Get Hybrid Heat: Build & Burn
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Strength & Hypertrophy
Three days of focused lifting for building muscle and strength, using compound movements like squats, deadlifts, presses, and pulls.
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Endurance & Conditioning
Two days of running – interval sprints and steady-state runs to improve your cardiovascular endurance and speed.
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Optional Hybrid Conditioning Day
A challenging optional day that combines short, intense bursts of work to improve metabolic conditioning, agility, and power output using EMOM/AMRAP/METCON formats.
Features
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Programming 6 days per week
3 strength days (upper, lower, full), 1 interval run, 1 base run, and 1 optional hybrid day (EMOM, AMRAP, or METCON) to build strength and endurance.
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Delivered through TrainHeroic
Allows you to log your weights, track your progress, & make notes as you go—so you can see your strength and endurance improve week to week.
Equipment
Required
Barbell // Dumbells
Recommended
Rower, Assault Bike, or SkiErg (for optional hybrid days)
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Sample Week
Week 1 of 8-week program
Sunday
Lower Body Strength & Hypertrophy

A

Back Squat

B

Hip Thrust

C

Single Leg RDL

D

Copenhagen Plank

E

Leg Extension

F

Weighted Plank

Monday
Upper Body Strength & Hypertrophy

A

Bench Press

B

Pull-Up

C

Seated DB Press

D

1-Arm DB Row

Superset

E

3 sets x 8-12 reps: Seated Incline Bicep Curl DB Skull Crushers RPE 7-8 / 3-2 RIR

F

Rear Delt Flyes

Tuesday
Interval Run

Interval Run Week 1

A

5-10 min jog as warm up 4 rounds of 400m run @ 80% effort Rest 90 sec between rounds Cool down: 5-10 min walk or jog

Wednesday
Total Body Strength & Hypertrophy

A

Deadlift

B

Shoulder Press

C

Walking Lunges

D

DB Incline Fly

E

Calf Raise

F

1/2 Kneeling Cable Rotations

Friday
Optional Hybrid Workout

5 Rounds

A

5 Rounds for time: (goal: 18-22min) 15 wall balls 20 Dual DB walking lunges 12/10 cal assault or echo bike goal: challenge the legs with high volume + cardio demand. Pacing is key.

Saturday
Base Running

Base Run Week 1

A

Steady State Run – 3 to 4 miles Keep HR in Zone 2 / conversational pace Optional: 4 x 20 sec strides after run

Coach
More from PURPOSE DRIVEN.
coach-avatar Jada McNamara

NASM Certified Personal Trainer CrossFit L-1 ACE Certified Health Coach PreNatal/Postpartum Training Certified FMS (Functional Movement Screen) Certified

Hybrid Heat: Build & Burn
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