Use code "GOHYBRID" for 75% off your first month!
STOP sacrificing running for strength training or vice versa. You can have the best of both worlds with our carefully curated Hybrid Fit Training Program. With this program not only will you get stronger inside and outside of the gym, you will also increase your aerobic capacity to improve your cardiovascular system. If you're someone who enjoys lifting and getting strong, enjoys getting outside to run with friends, exploring the outdoors, hopping into local competitions, or just want to be able to have the fitness to be active with the family, this program is for you!
Hybrid Fit is the total fitness program for anyone looking to build strength, muscle hypertrophy, and conditioning. This program will follow 8-week progression cycles building full body strength. Our conditioning can be done in the gym, out on the roads, trails, or track. We pride ourselves on being efficient. We understand that life is busy and we all have other responsibilities outside of the gym. Get in, get out, and get on with your life.
BECOME YOUR FITTEST, FASTEST, STRONGEST. Move faster, lift heavier, and live better with Hybrid Fit.
Conditioning
A
PDL Hybrid Warm-Up 1
5-10 Minute easy bike 10 Leg Swings Front/Back 10 Leg Swings Side/Side 10 Scapular Push-Ups 10 Arm Swings 1 Minute "Worlds Greatest Stretch" per side 10 Single Leg Glute Bridge R/L 5 Broad Jumps (nice and easy)
B
Close Grip Bench Press
4 x 10
C
Pendlay Row
4 x 10
D
DB Arnold Press
3 x 12
E
Incline DB Bench Press
3 x 12
F
Barbell Bicep Curl
3 x 12
G
Tricep Rope Pulldowns
3 x 12
H
Star Plank
8 x 0:30
Conditioning
A
PDL Hybrid Warm-Up 2
2 Rounds: 500m Row 20 Walking Lunges 10 GHD Hip Extensions 10 GHD Sit-Ups 10 Push-Ups 10 Pull-Ups 10 Air Squats Substitutes: 10 GHD Hip Extensions = 10 Superman 10 GHD Sit-Ups = 10 V-Ups 10 Pull-Ups - 10 Ring Rows or Banded Pull-Downs
B
Run
1 x 15:00
C
Rowing
4 x 500
D
Assault Bike
Conditioning
E
PDL 35 Minute TEMPO Run
OPTION 3: 35 Minute Tempo Run Minutes 0-5:00 Very easy warm-up pace Minutes 5:00 - 10:00 increase pace slightly from previous interval (10-20 seconds avg. mile pace) Minutes 10:00 - 15:00 increase pace slightly from previous interval (10-20 seconds avg. mile pace) Minutes 15:00 - 20:00 increase pace slightly from previous interval (10-20 seconds avg. mile pace) Minutes 20:00 - 25:00 increase pace slightly from previous interval (10-20 seconds avg. mile pace) Minutes 25:00 - 30:00 increase pace slightly from previous interval (10-20 seconds avg. mile pace) Minutes 30:00 - 35:00 Tough but sustainable effort (race pace) For this 35 minute tempo run, every 5:00 we are slightly increasing our pace. Increase pace by about 10-20 seconds per mile average (if you have a smart/sport watch, or phone). If not go by effort.
F
Run
1 x 15:00
Conditioning
A
PDL Hybrid Warm-Up 1
5-10 Minute easy bike 10 Leg Swings Front/Back 10 Leg Swings Side/Side 10 Scapular Push-Ups 10 Arm Swings 1 Minute "Worlds Greatest Stretch" per side 10 Single Leg Glute Bridge R/L 5 Broad Jumps (nice and easy)
B
Front Squat
4 x 10
C
Deficit Deadlift
4 x 10
D
Barbell Reverse Lunge
3 x 20
E
Kettlebell Goblet Squat
3 x 15
F
DB RDL
3 x 10
G
Crunches
3 x 20
Conditioning
A
PDL Hybrid Warm-Up 2
2 Rounds: 500m Row 20 Walking Lunges 10 GHD Hip Extensions 10 GHD Sit-Ups 10 Push-Ups 10 Pull-Ups 10 Air Squats Substitutes: 10 GHD Hip Extensions = 10 Superman 10 GHD Sit-Ups = 10 V-Ups 10 Pull-Ups - 10 Ring Rows or Banded Pull-Downs
B
Run
1 x 5
Cardio machine of choice
C
OPTION 2: Bike or Rower! 20 Rounds: 30 Seconds Tough Effort (tough but sustainable effort) 1:00 Rest Push these intervals but aim to have your very last set be the same as your first!
Cool Down
D
10 Minutes: Recovery Jog/Walk or C2 Bike
Conditioning
A
PDL Hybrid Warm-Up 1
5-10 Minute easy bike 10 Leg Swings Front/Back 10 Leg Swings Side/Side 10 Scapular Push-Ups 10 Arm Swings 1 Minute "Worlds Greatest Stretch" per side 10 Single Leg Glute Bridge R/L 5 Broad Jumps (nice and easy)
B
Weighted Strict Pullup
4 x 5
C
Bench Press
4 x 5
D
Barbell Hip Thrust
4 x 8
E
2 Point DB Row
4 x 12
F
Strict Press
4 x 5
G
V-Ups
3 x 20
Conditioning
A
PDL Hybrid Warm-Up 2
2 Rounds: 500m Row 20 Walking Lunges 10 GHD Hip Extensions 10 GHD Sit-Ups 10 Push-Ups 10 Pull-Ups 10 Air Squats Substitutes: 10 GHD Hip Extensions = 10 Superman 10 GHD Sit-Ups = 10 V-Ups 10 Pull-Ups - 10 Ring Rows or Banded Pull-Downs
B1
Ring Rows
4 x 12
B2
Clapping Push-Up
C1
DB Lunge
4 x 20
C2
DB Arnold Press
4 x 10
D
American KB Swing
4 x 20
E
Russian Twists
4 x 20
Pick Your Poison Intervals
F
Cardio Machine Of Choice: Rower, Assault Bike, Runner, Ski-Erg, C2 Bike,... etc 10 Rounds: 30 Seconds on 30 Seconds Off *Push these, try and shoot for the same Cals/Distance every round
Founder of Performance Driven Life. 9+ years of coaching experience with a B.S. in Exercise Physiology. During my time in the military, I developed a selection preparation/rehabilitation program helping Operators successfully pass Tier 1 Special Operation Unit Selections. I work with spec. op soldiers, athletes, US national triathletes, & individuals who want to live healthier & happier lives.
Former college football athlete. Sacramento State graduate with a B.S. Economics degree. 4 years sponsored trail runner/OCR athlete specializing in the 5k-10k distances. 4 years CrossFit/Functional Fitness athlete.
It's all here for you, all you have to do is commit and start.
Get Hybrid FitVeterinarian (full time travel)
Verified Athlete"It pushes me beyond comfort while not being unrealistic. The support is incredible & questions are always met with a safe & realistic approach. I can easily depend on the programming being accessible each week. Viewing the entire week allows me to maneuver around my work schedule with ease."
US Air Force, Hunter, #1 Dad
Verified Athlete"I have been with PDL for almost a year, I can say without hesitation I'm in the best shape of my life & it gets better every day. The guidance that we receive is truly immeasurable. It’s a “full package” program & can be scaled to everyone, regardless of where you are in your fitness journey."
CrossFit Coach & Competitive Athlete
Verified Athlete"I’m a CrossFit coach in Brazil looking for programming to perform better in big competitions, but I don’t have that much time to train. This program has been perfect for me to balance working, coaching, & training to become more competitive. The workouts are tough but I'm seeing great progress!"
Firefighter
Verified Athlete"I got lazy and fat last year, often being up for 48hrs at a time. Im 200lbs at 5’9”. I normally do bro splits but i've seen no real progress. I saw this program and figured i'd give it a shot. Im 2 weeks in and down to about 193. So far the program is intense and i'm glad i'm here!"
When you join a team you’re getting more than programming, you’re joining an online community.