Hybrid Cardio/Lift is for our runners, Hyrox enthusiasts, and anyone who enjoys lifting AND doing regular cardio!
Whether you’re training for a 5K, half or full marathon, a Hyrox race, or just want to be happy and healthy, this is the program for you!
Ready to get started? Click here to join
General Program Info
Note: as a Paragon member, you’ll get access to ALL our workout programs. So you can hop to a different program at any time!
Hybrid Cardio/Lift:
- 3-5 days x 60-75 minute bodybuilding workouts
- this is a “choose your own adventure” program
- programming has progressive overload
- new cycles begin every 6 weeks
What Will Training Looking Like?
- strength training, bodybuilding
- single leg work, glute work, lateral movements
- plyometrics, explosive movements
- optional: steady state cardio sessions
- optional: Hyrox/conditioning sessions
Workout Schedule:
- 60 minute lower body
- 45 minute upper body + 20-30 minute cardio
- rest day
- 45 minute lower body + 20-30 minute cardio
- 60 minute upper body
- optional: 30-45 min Hyrox/conditioning workout
- rest day
More About This Program:
This is a “choose your own adventure” program.
You have our full permission to cherry pick & complete as many or as little sessions each week to support your current goals & athletic endeavors.
If you’re currently training for a half/full marathon (or similar endeavor), you can skip the programmed cardio and/or the Hyrox sessions and sub in your own run programming.
Who is Hybrid Cardio/Lift For?
These are strength and conditioning workouts designed to help you push your limits, increase your strength and improve your endurance, and perform your best.
This program is for you if:
- you are training for a 5k, 10, half marathon, full marathon
- you enjoy Hyrox or plan to be be doing a Hyrox race soon
- you want to lift AND do regular cardio
Hybrid Cardio/Lift Sample Workout
In our training app, we have detailed workout instructions, movement modification/substitution ideas, and there will always be demo videos so you know exactly how to perform each lift.
Hybrid Cardio/Lift Workout Sample:
A. 6 Sets
Conventional or Sumo Deadlift
Increase weight each set
First set at ~50% of max
First 2 sets x 5-8 reps
Next 2 sets x 3-5 reps
Final 2 sets x 2-3 reps
Goal: final set = RPE 7
B. 3 Sets
1 warm up set, then 3 sets:
Alternating Barbell Lateral Lunges x 16-12-8
Increase weight each set
Goal: final set = RPE 7-8
C. 3 Rounds For Time:
12 Toes to Bar or Hanging Knee Raises
18 Sissy or Goblet Squats
6 Burpee T2B or Burpee Hanging Knee Raises
Rest 2-3 min
D. 20-30 Minutes x Steady State Cardio
Don’t stress too hard about perfectly staying in “zone 2.”
Aim to keep a sustainable and steady effort the entire time.
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Hybrid Cardio/Lift Hyrox Workout Sample:
AMRAP 45 Minutes:
Complete as many rounds as possible in 45 minutes.
Run 800m (~4 min cardio)
25 Wall Balls or DB Thrusters*
100 Foot Burpee Broad Jump
100 Foot Walking Lunge back
*go light if you roll with Thrusters
Feel free to bike, row, ski, etc instead of running.
Look to maintain an RPE of 6 the entire workout.
Ready to Join the Fun?
- Follow us on Instagram
- Click here to join Paragon Training Methods
