Strength meets endurance.
This week's Workout of the Week combines running, bodyweight strength, and conditioning into one simple hybrid session. Designed to keep your heart rate elevated while challenging muscular endurance, this workout is perfect for athletes looking to build a stronger engine.
The Workout
5 Rounds
- 400m Run
- 20 Air Squats
- 15 Push-Ups
- 10 Burpees
- 20 Walking Lunges
Rest 60 seconds between rounds.
Time Cap
30 Minutes
Aim to maintain a consistent pace throughout all five rounds.
Why It Works
Hybrid training combines endurance and strength in a single session, helping you:
- Build cardiovascular fitness
- Improve muscular endurance
- Develop resilience under fatigue
- Increase work capacity
The key is balancing intensity and pacing. Go out too hard and you'll pay for it later.
Scaling Options
To Reduce Intensity
- 200m run instead of 400m
- Knee or incline push-ups
- Step-back burpees
- Reduce reps by 20%
To Increase Difficulty
- Add a weighted vest
- Increase the run to 500m
- Reduce rest periods
Coaching Notes
Focus on smooth transitions and controlled movement. The goal isn't to sprint the first round—it's to stay consistent across all five.
Strong pacing. Steady effort. Hybrid performance.
Time: 30 Minutes
Equipment: None
Focus: Strength, Conditioning & Endurance
