Hybrid Lift & Run Program
Werkhaus Fitness
This program is for anyone wanting to become a better runner whilst also increasing strength and building muscle mass, YES, you can do both! Add some real structure to your training - lets get to WERK.
Conditioning
A
Warm up B
3 Rounds 30 Mountain Climbers 10 Hydrants 10 Good Mornings 10 Shoulder rotations
B
Back Squat
10, 5, 3, 2, 1
21-15-9
C
21-15-9 Burpees Sit ups Press ups *Complete as 21 burpees, 21 sit ups, 21 press ups. Then move onto 15 of each.
A
Run
1 x 30:00
Conditioning
A
Warm Up A
3 Rounds 30 Mountain Climbers 10 press ups 10 Plank Shoulder taps
B
Bench Press
10, 5, 3, 2, 1
C
Push-Up
@ 10
AMRAP 12
D
12 DB push press 12 DB Squat 12 KB swings 12 DB Lunges. AMRAP: As many rounds as possible in 12 minutes.
A
Run
1 x 40:00
Conditioning
A
Warm Up A
3 Rounds 30 Mountain Climbers 10 Good Mornings 10 Air Squats 10 Plank Shoulder taps
B
Deadlift
10, 5, 3, 2, 1
C
Dip
@ 10
TABATA:
D
20 work 10 rest x 8 DB snatch 2:00 rest 20 work 10 rest x 8 DB Thruster. * Complete as many reps in 20 seconds as you can, rest for 10 seconds. repeat 8 times.
Jack Steadman
10 Years of Fitness Coaching
Sian Swift
10 years of Fitness Coaching