Hybrid Eight
Eight weeks of run-then-station-then-run: the shape of a fitness race, built up week by week. For people who can already run a little and lift a little.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A rower and a sled if your gym has them; a track or a road and a pair of dumbbells if it does not. Every station has a no-machine version.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Engine
- Rowing Machine or Bike 4 × 500 m hard, 2 min easy
- Running or Jogging 4 × 400 m at race pace, walk 90 sec
Row first, then run. Race pace is the pace you could hold for eight kilometres, not a sprint.
Day 2 Stations
- Sled Push or Walking Lunge 3 × 25 m
- Farmer's Walk 3 × 50 m
- Dumbbell Thruster 3 × 15
- Walking Lunge 3 × 20 steps
- Burpee 3 × 10
- Standing Long Jump 3 × 10
- Running or Jogging 3 × 200 m easy between stations
Round the stations in order, with the easy 200 m run after each one; that is one round. The jumps follow the burpees straight away — burpee, jump, burpee, jump.
Day 3 Simulation
- Running or Jogging 4 × 600 m at race pace
- Rowing Machine or Bike 2 × 500 m
- Sled Push or Walking Lunge 2 × 25 m
- Dumbbell Thruster 2 × 20
- Burpee 2 × 10
Run, station, run, station, run, station, run, station — four runs, the four stations once each in the order listed, then the whole thing again from the row. No rest except the walk between.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
What it trains
Quadriceps · Shoulders · Forearms
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A rower and a sled if your gym has them; a track or a road and a pair of dumbbells if it does not. Every station has a no-machine version. Train 3 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Hybrid Eight” lands in your calendar. No new sessions arrive after it. Get all 8 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
Get all 8 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.