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Hybrid Fit

Performance Driven Life

Coaches
Jeremy Kane and Nick O'Sullivan

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.

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IMPROVE STRENGTH & SIZE
Increase your Strength and Size with structured progressive programming. Improved muscle strength helps you perform daily tasks more effectively and reduce the risk of injury. Progressive strength training stimulates muscle growth, resulting in increased muscle mass. This Improves physical appearance, boosts metabolism and enhances overall body composition.
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INCREASE AEROBIC CAPACITY
Boosting aerobic capacity strengthens the heart and reduces risk of disease. Improving your capacity also enhances stamina for sustained physical activity. Increasing your oxygen delivery to your muscles to enhance overall performance. Quicken your recovery time by efficiently clearing byproducts reducing post-exercise fatigue. Look forward to better sleep and overall mood.
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STRUCTURED TO PROGRESS
Progressive training backed by scientific research and real life application. Tested and proven programming on athletes, individuals, and service members around the world. In-App data tracking and logging to gauge progress during your training. Community and coach accountability to keep you on track.
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STAY MOTIVATED & ACCOUNTABLE
Gain Community & Coach accountability everyday. Exclusive access to Zoom calls to help keep you on track and answer an questions you have. Receive daily training straight to your phone, all you have to do is show up.
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LIVE AT THE BEST OF YOUR ABILITY
Feel and Look your best. Be able to tackle anything/obstacle life throws at you. Gain the confidence to enter and perform in a range of fitness/endurance competitions and activities. Be able to do more of what you love.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow. Team zoom calls where you can ask any questions training & nutrition.
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Programming 6 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
Equipment
Required
Basic Gym Equipment
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 2 Day 1 - STRENGTH

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 6

C

Weighted Strict Pullup

4 x 6

D

3-way Shoulder Shocker

3 x 12

E

Straight Arm Pulldown

3 x 12

F

Incline Hammer Curls

3 x 15

G

Supinated Cable Tricep Pushdown

3 x 15

H

V-Ups

4 x 20

Monday
Week 2 Day 2 - ENDURANCE

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 5:00

C

Run

7 x 3:00

D

Rowing

6 x 1:00 @ 9

E

Assault Bike

6 x 1:00

F

Run

1 x 15:00

Tuesday
Week 2 Day 3 - STRENGTH

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

Back Squat

4 x 6

C

Barbell Deadlift

4 x 6

D1

Front Foot Elevated Split Squat

3 x 16

D2

Rear Foot Supported Single Leg Deadlift

3 x 20

E

Single Leg RDL

3 x 16

F

Crunch

3 x 20

Wednesday
Week 2 Day 4 - ENDURANCE

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

Running Intervals

B

20 Sets: 1 minute Hard Effort 30 Easy/Recovery Effort *NOT a Sprint. A tough sustainable effort across all sets. *Building upon last week with more work and less rest!

Cool Down

C

10 Minutes: Recovery Jog/Walk or C2 Bike

Thursday
Week 2 Day 5 - STRENGTH

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

Bench Press

5 x 3

C

Bent Over Row

4 x 3

D

Barbell Deadlift

5 x 3

E

Weighted Pull Ups

5 x 3

F

Strict Press

5 x 3

G

V-Ups

3 x 20

Friday
Week 2 Day 6 STRENGTH/ENDURANCE

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

Pull-Up

4 x 10

B2

Supinated DB Bench Press

4 x 15

C1

Kettlebell Goblet Squat

4 x 20

C2

DB Lateral Raise

4 x 10

D1

DB RDL

4 x 10

D2

Barbell Ab Roll Out

4 x 20

Pick Your Poison Intervals

E

Cardio Machine Of Choice: Rower, Assault Bike, Runner, Ski-Erg, C2 Bike,... etc 14 Rounds: 45 Seconds on 15 Seconds Off *Push these, try and shoot for the same Cals/Distance every round

Coaches
coach-avatar Jeremy Kane

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.

coach-avatar Nick O'Sullivan

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.

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Stop Guessing & Start Progressing

It's all here for you, all you have to do is commit and start.

Get Hybrid Fit
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FAQs
Do I have to start on Day 1 of the program, or can I start any time?
Yes! You can join a training block any time. If you have any questions, just ask a coach in the app and we will be happy to assist you!
How is the program delivered?
Once you've signed up you will receive and email with a link to download the TrainHeroic App with access to your Program. All of your workouts, coach videos, and tracking will be there on the app for you to follow! It is very easy to use and comes with a lot of cool features.
Are there coaches to support and help me?
Yes! PDL coaches are always available in the training app to answer any of your questions. We offer Zoom calls where any and all members can join to ask questions about training, nutrition, life, or anything else!
Do I get access to all programs?
No, you only get access to 1 program. If you would like to switch programs, please message our coaches and we will work with you to get you set up on the right program for you!
The Proof
verified-athlete-avatar Jeannette B.

Veterinarian (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."

verified-athlete-avatar Christian T.

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."

verified-athlete-avatar Allan D.

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!"

verified-athlete-avatar Nathan R.

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!"

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