Hybrid Athlete - Level 1

Void Performance Training

Strength & Conditioning, Endurance, Weightlifting, General Fitness
Coach
Dylan Truesdale

Hybrid Basics is a 12-week training program designed to help you build a strong foundation in both strength and endurance. Whether you’re preparing for HYROX, improving your running, or just looking to level up your fitness, this program is beginner-friendly and adaptable to your goals. Start today and discover what you’re capable of with a proven plan to guide you every step of the way.

$115
Get Hybrid Athlete - Level 1
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Why Choose Hybrid Basics?
Hybrid Basics combines strength and endurance in a beginner-friendly, 12-week plan designed to help you build a solid foundation. Whether you’re training for Hyrox, improving your running, or getting stronger, this program delivers structure and guidance to help you stay consistent and achieve your goals. Start today and take the first step toward lasting progress.
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Your Path to Progress
Hybrid Basics empowers you to break through fitness plateaus with a balanced approach to training. This program provides a clear path to progress, helping you build strength, endurance, and confidence along the way. It’s more than a workout plan—it’s a proven system to help you move closer to your ideal self, one step at a time.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Standard Gym Equipment
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Sample Week
Week 1 of 12-week program
Sunday
Hybrid |  Easy Run

Prep

A

Stage 2 Running Prep

2 Rounds: 10 x Cossack Squats (each leg) 5 x Inchworms to Up Down Dog 5 x Knee Hug to Reverse Lunge (each leg) 10 x Kang Squats

B

Run

1 x 30:00 @ 3

C

Run

4 x 0:20 @ 7

Monday
Hybrid Basics | Push A

Conditioning

A

Overhead Warm-up

Active A Seal to Down Dog Complex Cobra Jack Taps High Gorilla Swings Push-Ups

B

Barbell Bench Press

10, 8, 5, 5, 5 @ 7, 8, 9, 9, 9

C1

Peck Deck Chest Fly

3 x 12 @ 7

C2

Push Ups

D

Seated DB Shoulder Press

4 x 8 @ 8

E

Peck Deck Reverse Fly

4 x 12 @ 7

F1

Cable Tricep Extensions

3 x 15 @ 7

F2

Bench Dips

G1

GHD Sit-Up

3 x 10

G2

Hanging Leg Raises

3 x 10

Tuesday
Hybrid | Intervals

Prep

A

Stage 1 Running Prep

10 meters: A skip B Skip Toe Touches (scoops) Runners Lunges Ankle Walks (all four sides)

B

Run

1 x 0:15 @ 4

C1

Run

3 x 3:00 @ 8

C2

Run

3 x 2:00 @ 3

D

Run

1 x 10:00 @ 3

Tuesday
Hybrid Basics | Pull A

Conditioning

A

Overhead Warm-up

Active A Seal to Down Dog Complex Cobra Jack Taps High Gorilla Swings Push-Ups

B

Smith Machine Bent Over Rows

12, 10, 8, 8, 8 @ 7, 8, 9, 9, 9

C

Single Arm DB Row

4 x 8 @ 9

D1

Lat Pulldown

3 x 12 @ 8

D2

Seated Cable Row

3 x 8 @ 9

E

Cross Cable Rear Delt Fly

4 x 10 @ 8

F1

Barbell Bicep Curls

4 x 8 @ 8

F2

DB Bicep Curls

@ 8

G1

Kneeling Cable Crunches

3 x 15 @ 8

G2

Supine Leg Raises to Pulse

3 x 25 @ 7

Thursday
Hybrid Basics | Lower Body A

Prep

A

Lower Body Warm-Up

3 Rounds: 10 x Bodyweight Squats 10 x Bodyweight Lunges (ea/leg) 10 X Box Jumps

B

Barbell Back Squat

10, 8, 5, 5, 5 @ 7, 8, 9, 9, 9

C

Single Leg RDL (Supported)

4 x 15 @ 8

D1

Lying Leg Curl

3 x 12 @ 8 lb

D2

Leg Extension

3 x 8 @ 9 lb

E

Lateral Split Squat

3 x 15 @ 7

Friday
Hybrid | Long Run 

Prep

A

Stage 1 Running Prep

10 meters: A skip B Skip Toe Touches (scoops) Runners Lunges Ankle Walks (all four sides)

Prep

B

Stage 2 Running Prep

2 Rounds: 10 x Cossack Squats (each leg) 5 x Inchworms to Up Down Dog 5 x Knee Hug to Reverse Lunge (each leg) 10 x Kang Squats

C

Long Run

1 x 40:00 @ 6

Coach
More from Void Performance Training
coach-avatar Dylan Truesdale

HYROX Competitor, Ultra Trail Runner, Former Army Ranger, and Performance Hybrid Coach

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Start Your Journey Today

Every goal starts with a single step. Hybrid Basics is your opportunity to take that step and build the foundation for a stronger, fitter, and more confident you. Don’t wait for the perfect moment—start today and unlock your full potential.

Get Hybrid Athlete - Level 1
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Hybrid Athlete - Level 1
Join Today!