Hybrid
Legacy Strength and Conditioning
EnduranceHybrid is our endurance-focused program for people who still want to be strong, muscular, and capable.
The core of the week is 3 running days and 2 lifting days. The running builds a serious aerobic base, speed, and longer endurance. The lifting keeps strength high, muscle on the frame, and the body resilient enough to handle the volume.
This isn’t about choosing between running and lifting. It’s about making both work together.
You’ll lift heavy, push close to failure where it matters, and still get out and cover ground. The structure is there so you can train consistently without constantly feeling beat up.
There’s also an optional 6th day if you want more. That can be another run to add volume, or a HYROX-style conditioning session if you’re chasing that race-specific edge.
If you’re training for a race, an event, a demanding job, or you just want to lift heavy and run far, Hybrid gives you the structure to do it properly.
This is Legacy quality training, just with an endurance bias. Purposeful sessions. No filler. No bullshit. Train hard, recover well, and build something that lasts.
A1
Heel Clicks
2 x 8
A2
Wall Hip Rotation
2 x 8
A3
Cocky Walks
2 x 15
A4
Accelerating High Knees
2 x 15
B
Run
A1
T-Spine Rotation
2 x 8
A2
Shin Box Rotation
2 x 8
A3
Banded Hamstring Floss
2 x 10
B
Elevated Trap-Bar Deadlift
3 x 5
C
Incline DB Bench Press
10, 8, 6
D
Pull-Up
3 x MAX
E1
Lying Leg Curl
2 x 10
E2
Leg Extension
2 x 10
F
Barbell Bicep Curl
10, 8, 6
G1
Roman Chair Leg Raises
2 x 12
G2
Plank
2 x 1:00
Conditioning
A
Running Warm Up -Tempo
4 Rounds - Over 20m High Knees Heel Flicks Hamstring Stretch Sumo Squat 200m Fast Run.
B
Run
10 x 400
A1
Abductor to Hip Roll Out
2 x 10
A2
Inchworm Push-Up
2 x 6
A3
Pogo Squat
2 x 10
B
Back Squat
3 x 5
C
Chest-Supported Row
10, 8, 6
D
Dips
3 x 12
E1
Single Leg RDL
2 x 10
E2
Bulgarian Split Squat
2 x 20
F
DB Lateral Raise
12, 10, 8, 6
G1
Tricep Pushdown
2 x 15
G2
Alternating DB Hammer Curl
2 x 12
H1
Seated Calf Raise
2 x 15
H2
Barbell Roll Outs
2 x 8
I
Push-Up
1 x MAX
Conditioning
A
Run Warm Up A
3 Rounds. 10 x Legs Swings Each Leg 10 x Open / Close the gate 10 X Heel Flicks 10 x High Knees 10 X High Skips 400m Run
B
Run
HYROX SESSION
A
40-minute AMRAP 800m run 50m sled push (moderate–heavy) 50m sled pull 40 wall balls 30 burpee broad jumps 50m farmers carry (heavy) Loop through the work continuously for 40 minutes.
MAF SESSION
B
Run at your MAF heart rate (180 − your age) and allow a ±5 bpm window. If heart rate climbs, slow down. Pace does not matter today. Choose one option 45 minutes If you’re just getting back into running or short on time. 60 minutes The standard option for most athletes. 90 minutes For longer endurance-focused goals or higher run tolerance.
REST DAY
C
Today can be taken as a full rest day if your body or schedule needs it. Use the day to prioritise recovery: Easy movement, a walk, light mobility, some stretching, and getting your steps in. Nothing that spikes the heart rate or adds fatigue. Eat well, hydrate, and get quality sleep. Recovery is part of the training — use it properly so you can hit the next sessions hard.
Legacy Strength & Conditioning
James is the founder of Legacy S&C. A former Royal Marines Commando and Special Forces Support Group operator. James is the head of program design for Legacy and has trained 100's of Athletes to reach their performance goals via our programs on Train Heroic
Legacy Hybrid is for people who don’t want to choose between being fit and being strong. It’s endurance-focused training done properly — structured, proven, and built to last. If you want to lift heavy, run far, and stay capable year-round, Hybrid gives y
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