TWC - Hybrid Warrior
The Warrior Collective
Strength & Conditioning, General Fitness, Functional Fitness, Endurance, TacticalHybrid Warrior is a hybrid training program built for high-performing individuals who refuse to choose between strength, endurance, and aesthetics. Designed by a coach with over 20 years of experience, a background in military physical training, and a proven track record as a 2x 100-mile ultramarathon finisher, this program delivers structured, intelligent training that rewards consistency and grit.
Unlike many programs that throw together high-intensity sessions with no long-term plan, Hybrid Warrior is purpose-built. It blends military-inspired physical resilience with the strategic volume and discipline of ultra-endurance work. The result? A body that performs just as well under a barbell as it does over long miles, and looks the part.
This is General Physical Preparedness with direction. Grounded in modern sport science and forged through years of real-world coaching and personal testing, Hybrid Warrior helps you build a physique and mindset that are equally capable. Whether you're chasing your next PR, prepping for selection, or simply striving to outlast the average, this is how you show up strong, every damn day.
What to expect:
-Progressive strength programming 5 days per week with a mix of targeted accessory, practical anaerobic energy systems work (metcon), and calisthenics.
- Aerobic conditioning work 2-4 times per week depending on your goals.
-Optional 6th training day with longer state conditioning work for those who require it for their work up training or current goals.
A1
DB Wrist Curl
2 x 15
A2
Wrist Extension
2 x 15
B1
Close Grip Bench Press
2 x 8
B2
Meadows Row
2 x 12
C1
Landmine Shoulder 2 Shoulder
2 x 12
C2
Weighted Pull Ups
2 x 6
D1
DB Lateral Raise
2 x 15
D2
Barbell Drag Curl
2 x 12
D3
EZ Bar Skull Crusher
2 x 12
Circuit
E
Zone 2 Low Intensity Work. Everybody's needs are going to be different here depending on time available and current fitness level. The important part is to do these base level work as it will help in all aspects of your fitness moving forward. IF you are a beginner I would aim for a minimum of 30-90min per week, intermediate athletes should aim for 90-120min and those looking to really dive into endurance work will be trying to add >120min per week. You can divide this up however you want over the 2-3 days of Zone 2 in the program. For example if you are trying to get 120min you can do 30min Monday, 30min Wednesday or Friday and 60min on Saturday or Sunday. Keep these runs conversational pace, they should be life giving not life taking and if you have a HR monitor most folks will fall between 130-and high 150s to remain Zone 2.
A1
Depth Jump
2 x 5
A2
GHD Sit-Up
2 x 15
B1
Box Squat
2 x 8
B2
DB RDL
2 x 12
C1
2:1 Leg Extension
2 x 12
C2
Back Extension
2 x 15
Circuit
D
Interval Work (wk 1) 10min Warm-Up @ Zone 2 THEN 6x300m @ Repetition Pace or 8/10 RPE with 2min recovery. *You can find your repetition pace if you have a PR run effort by using the VDOT calculator: https://vdoto2.com/calculator/ *Input your PR 5km, 10km etc and then click the training tab and find your pace for repetition workouts. THEN 10min Zone1 or 2 Cool Down.
A1
Broad Jump with Med Ball Chest Pass
2 x 5
A2
Dead Hang
2 x 45
B1
Push Press
2 x 8
B2
Pull-Up
2 x MAX
C1
Incline DB Bench Press
2 x 12
C2
Lat Pulldown
2 x 12
D1
Underhand Cable Front Raise
2 x 15
D2
Alternating DB Hammer Curl
2 x 12
D3
DB Overhead Tricep Extension
2 x 12
Circuit
E
Zone 2 Low Intensity Work. Everybody's needs are going to be different here depending on time available and current fitness level. The important part is to do these base level work as it will help in all aspects of your fitness moving forward. IF you are a beginner I would aim for a minimum of 30-90min per week, intermediate athletes should aim for 90-120min and those looking to really dive into endurance work will be trying to add >120min per week. You can divide this up however you want over the 2-3 days of Zone 2 in the program. For example if you are trying to get 120min you can do 30min Monday, 30min Wednesday or Friday and 60min on Saturday or Sunday. Keep these runs conversational pace, they should be life giving not life taking and if you have a HR monitor most folks will fall between 130-and high 150s to remain Zone 2.
A1
Box Jump
2 x 5
A2
Banded KB Swing
2 x 15
B1
Rack Pull
2 x 8
B2
low Handle Landmine Cossak
2 x 12
C1
Barbell Step Back Lunge
2 x 12
C2
Lying Leg Curl
2 x 12
Circuit
D
Interval Work (wk 1) 10min Warm-Up @ Zone 2 THEN 4x8min @ Threshold Pace or 7/10 RPE with 2-3min recovery. *You can find your threshold pace if you have a PR run effort by using the VDOT calculator: https://vdoto2.com/calculator/ *Input your PR 5km, 10km etc and then click the training tab and find your pace for threshold workouts. THEN 10min Zone1 or 2 Cool Down.
A1
DB Wrist Curl
2 x 15
A2
Wrist Extension
2 x 15
B1
Close Grip Bench Press
2 x 8
B2
Meadows Row
2 x 12
C1
Landmine Shoulder 2 Shoulder
2 x 12
C2
Weighted Pull Ups
2 x 6
D1
DB Lateral Raise
2 x 15
D2
Barbell Drag Curl
2 x 12
D3
EZ Bar Skull Crusher
2 x 12
Circuit
E
Zone 2 Low Intensity Work. Everybody's needs are going to be different here depending on time available and current fitness level. The important part is to do these base level work as it will help in all aspects of your fitness moving forward. IF you are a beginner I would aim for a minimum of 30-90min per week, intermediate athletes should aim for 90-120min and those looking to really dive into endurance work will be trying to add >120min per week. You can divide this up however you want over the 2-3 days of Zone 2 in the program. For example if you are trying to get 120min you can do 30min Monday, 30min Wednesday or Friday and 60min on Saturday or Sunday. Keep these runs conversational pace, they should be life giving not life taking and if you have a HR monitor most folks will fall between 130-and high 150s to remain Zone 2.
Circuit
A
Zone 2 Low Intensity Work. Everybody's needs are going to be different here depending on time available and current fitness level. The important part is to do these base level work as it will help in all aspects of your fitness moving forward. IF you are a beginner I would aim for a minimum of 30-90min per week, intermediate athletes should aim for 90-120min and those looking to really dive into endurance work will be trying to add >120min per week. You can divide this up however you want over the 2-3 days of Zone 2 in the program. For example if you are trying to get 120min you can do 30min Monday, 30min Wednesday or Friday and 60min on Saturday or Sunday. Keep these runs conversational pace, they should be life giving not life taking and if you have a HR monitor most folks will fall between 130-and high 150s to remain Zone 2.
Circuit
B
6 Rounds with 2min Rest between rounds Odd Rounds: 500m Row with 30 Push Ups and 30 Wall Balls Even Rounds: 400m Run with 30 Goblet Squats and 30 KB swings. Since you have the rest make sure you push the effort on these.
Tomasz Deren
TWC is founded on my 18 years of lessons learned as an academic (M.Sc – Physiology), military strength and conditioning specialist (Canadian Armed Forces), Gym Owner (Stone City Strength & Wellness) and Ultrarunner (2x 100mile Finisher with one 2nd place podium).
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TWC - Hybrid Warrior
TWC - Hybrid Warrior
TWC - Hybrid Warrior
