Hybrid
A hybrid training program simply refuses to choose between strength and cardio: both qualities get trained in the same session, sometimes chained into the same movement at a high heart rate, on purpose.
CrossFit · Strength & Weak Points specifically targets the movements that unlock your WODs over 9 full weeks, with specific dedicated work on weak points identified well beforehand. Hyrox · Full Prep fully covers all eight race stations and the running itself, over 12 weeks at four sessions a week, from the sled push to the wall ball.
Both disciplines demand their own dedicated preparation, quite different from classic weightlifting or pure long-distance running: movement variety and fast transitions matter far more here than a single maximal lift ever would.
Not sure yet?
Try the method first with the Starter Week: three full-body sessions written like our Hybrid programs, free, no credit card.
Which hybrid training program PDF should you choose?
Two programs cover hybrid training, and the right one depends on your next deadline. If you are targeting a Hyrox race, Hyrox · Full Prep prepares the eight stations and the running over 12 weeks. If you do CrossFit and specific movements keep blocking your WODs, CrossFit · Strength & Weak Points adds the missing strength and accessory work over 9 weeks. Either way, you follow a hybrid training program in PDF, written session by session, with nothing left to improvise.
What is hybrid training, exactly?
It is the refusal to choose between strength and cardio: both qualities are trained in the same week, often in the same session, sometimes chained into the same sequence at a high heart rate. But that versatility has to be programmed: naively stacking a running plan on top of a lifting plan is how recovery falls apart. Our guide to hybrid training explains how to combine the two without sacrificing either one. Done well, hybrid training builds an engine and a frame at the same time, which is exactly what Hyrox and CrossFit reward.
How do you prepare for a first Hyrox?
By training the running and the stations together, never separately: the difficulty of the race is the chaining, from the sled push to the wall balls with legs already heavy from running. The preparation runs over 12 weeks at four sessions a week, in the gym and on the road. To know what race day actually looks like, event format, equipment and pacing, read our guide to preparing your first Hyrox.
How many sessions a week does hybrid training take?
Four for a complete Hyrox preparation, three for the strength work that complements WODs you already do. Beyond that, recovery becomes the limiting factor: hybrid stacks the fatigue of lifting and cardio, and progress comes from calibrated weeks, not accumulation. Both programs can be followed in a box or a classic gym, with alternatives based on the equipment available. The remaining days are for recovery, walking and mobility: they are as much part of the program as the sessions themselves.
PDF programs, yours for good
Every program is a PDF: exercises, sets, rest times, week by week progression and alternatives based on your equipment. You download it once and it stays yours, from one prep to the next. And if your season also runs through a team or racket sport, our sports physical prep programs cover fifteen disciplines with the same calendar logic.