New

Hybrid Lift & Run Program

Werkhaus Fitness

Coaches
Jack Steadman and Sian Swift

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.

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Fit & Strong
This program will; -increase your engine/cardiovascular fitness through a combination of both running and shorter high intensity sessions -increase your strength & muscle mass. Bigger lifts and a better looking rig! -YES, you can get stronger and fitter at the same time - so LETS GO!
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No nonsense - evidence based training
Add some real structure to your training - stop the guess work and start the real werk.
Features
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Programming 5 days per week
3 x Lifting sessions per week! 2 x Running sessions per week!
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbells
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

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.

Monday
Week 1 Day 2

A

Run

1 x 30:00

Tuesday
Week 1 Day 3

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.

Wednesday
Week 1 Day 4

A

Run

1 x 40:00

Thursday
Week 1 Day 5

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.

Coaches
coach-avatar Jack Steadman

10 Years of Fitness Coaching

coach-avatar Sian Swift

10 years of Fitness Coaching

Hybrid Lift & Run Program