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VIRTUE | Hybrid

VIRTUE || Sports Studio

Marathon, Endurance, Bodybuilding

Coaches

Andrea Mombelli MSc, CSCS and Daniela Maluenda MSc

VIRTUE Hybrid is a performance-driven training program designed for individuals who want to develop strength, endurance, and resilience at the same time. It combines structured strength training with conditioning work to improve body composition, work capacity, and overall athletic performance.

More than just workouts, VIRTUE Hybrid builds a mindset of discipline and consistency. You become part of a focused community committed to pushing limits and evolving physically and mentally.

Built on progressive programming and clear structure, VIRTUE Hybrid empowers you to train with purpose, perform at a higher level, and sustain long-term results.

$35 / mo

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Features

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbells // Bench // Rack

Recommended

Full Gym Access

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Iron Foundation

Hip 90/90

1 x 10

Squat Sky Reach

1 x 10

Air Squat

1 x 10

Back Squat

5 x 5

Rest

5 x 2:00

RDL

4 x 6

Rest

4 x 2:00

Walking Lunges

3 x 10

Rest

3 x 1:30

Lying Leg Curl

3 x 10

Rest

3 x 1:30

Calf Raise

4 x 12

Rest

3 x 0:30

Monday

Forge The Frame

Arm Circles

1 x 0:30

Bent Over Arm Swings

1 x 0:30

Band Pull-Apart

1 x 15

Push-Up

1 x 10

Superman

1 x 10

Incline DB Bench Press

8, 8, 10, 10

Rest

4 x 2:00

Pull-Up

4 x MAX

Rest

4 x 2:00

Chest-Supported DB Row

3 x 10

Rest

3 x 1:30

DB Shoulder Press

3 x 10

Rest

3 x 1:30

DB Lateral Raise

3 x 12

Rest

3 x 1:00

DB Bicep Curls

3 x 12

Tricep Pushdown

3 x 12

Rest

3 x 0:30

Tuesday

Endurance Horizon

Run

1 x 10:00

Run

4 x 5:00

Walk

4 x 2:00

Air Squat

3 x 20

Reverse Lunges

3 x 10

Plank

3 x 0:30

Rest

3 x 1:30

Run

1 x 10:00

Wednesday

Mass Protocol Lower

Yogi Squat

1 x 10

Squat Sky Reach

1 x 10

Air Squat

1 x 10

Leg Press

8, 8, 10, 10

Rest

4 x 2:00

Hip Thrust

8, 8, 10, 10

Rest

4 x 2:00

Step-Ups

3 x 12

Rest

3 x 1:30

Lying Leg Curl

3 x 12

Rest

3 x 1:00

Frog Pumps

2 x 25

Rest

2 x 1:00

Thursday

Total Force Assembly

Yogi Squat

1 x 10

Air Squat

1 x 10

Arm Circles

1 x 0:30

Band Pull-Apart

1 x 15

Trap Bar Deadlift

4 x 4

Rest

4 x 2:00

Front Squat

3 x 6

Rest

3 x 2:00

Bench Press

3 x 6

Rest

3 x 2:00

Bent Over Row

3 x 6

Rest

3 x 2:00

DB Farmer's Carry

4 x 40

Rest

4 x 0:30

Friday

Silent Mileage

Run

1 x 40:00

Paloff Press

3 x 10

Side Plank

1 x 0:30

Dead Bug

3 x 10

Rest

3 x 0:30

Coaches

More from VIRTUE || Sports Studio

Andrea Mombelli MSc, CSCS

Strength and Conditioning Coach with nearly 10 years of experience. Master’s degree in High Performance Sport and in Sports Training and Nutrition, university degree in exercise science, and CSCS certification by NSCA. Experience working with a professional basketball team in Italy, focused on performance, hybrid training, and long-term athletic development. Currently studying Human Nutrition.

Daniela Maluenda MSc

I am a physiotherapist specialized in cardiometabolic and sports rehabilitation, with over 10 years of experience in strength training and exercise prescription. I completed clinical practice with Real Madrid Football and help individuals and athletes recover, improve health, and enhance performance through safe, evidence-based and personalized training programs.

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VIRTUE | Hybrid