The wait is finally over.

I have dedicated over 10 years of fitness to develop what I believe is the ultimate
Hybrid Training Program. Over the Next 12 Weeks you will train in all facets of fitness -
progressions to improve body composition - Powerlifting scheme to improve the BIG 3 (Squat, Bench D
- Endurance + Speed Running to prep for any Marathon Event - Hybrid Focussed METCONs, Swimming,
Biking, Rowing & Skiing to dial in on HYROX Events, CROSSFIT, BATTLE BUNKER, Marathons, Triatho
IRONMANS.

The training comprised in the program is what Ive personally used to develop my skills as a Hybrid Ath
also simulteanously prepare for a Professional Body Building Compeititon, Powerlifting Meet, Battle Bu
Regionals & a Full IRONMAN. If you are training for one or all these kind of events, this trype of training
proved to put you in the right position to succeed.

Be GOOD at everything, a JACK OF ALL TRADES when it comes to fitness.

From Beginner to Advanced, you can benfit from this program. Its designed to be ran 84 consecutive da
with a focus of 2 weeks at time, numbered from Day 1 to 14. Each Day has a focus in a different combin
of training (Weights, METCON, Running). Feel Free to subsitute or adjust to your specific needs.

I hope you enjoy and make some insane progess on whatever it is your goals are. Please tag me in you
on social media as well!

- Jack

METCONS Movement Reps Type Rest

1. Power Cleans (50lbs) 10
2. Burbee (50lbs) 15
3. Single Arm Dbell Snatch (50lbs)
4. Burbpee(50lbs) 10
5. MAX Effort Cardio of Choice 15
Treadmill Run, Assault Bike, Rower, Jump
Rope 1 Min

1. Dbell Thruster AMRAP

2. Lateral Burpbee over Dbell AMRAP
3. Dbell Clean + Jerk
4. Kettle Bell Swing AMRAP
5. Dbell Snatch AMRAP
6. Box/ Squat Jump
AMRAP
AMRAP

1. Run (Treadmill) 1/4 Mile

2. Row 500 Meter
3. Run
4. Assault Bike 1/4 Mile
20 Calories
 1. Devil Press 10
2. Burbee Box/ Squat Jump 15
3. Rower/ Ski Row
4. Run 20 Cal.
5. Dbell Thruster 400 Meter
6. Wall Balls
7. Rower/ Ski 10
8. Run 30
20 Cal.
400 Meter

Time
Beginner 60 Min
Intermediate 75 Min
Advanced
90 Min

Swim Interval Choices Time Rest

Beginner: 10 x 50 Meter
Intermediate: 10 x 100 Meter
Advanced: 10 x 200 Meter

Beginner: 5 x 100 Meter

Intermediate: 5 x 200 Meter
Advanced: 5 x 400 Meter

Beginner: MAX Distance 20 Min

Intermediate: MAX Distance 30 Min
Advanced: MAX Distance
40 Min
Day 1 Training Movement Sets x Reps
Push 1. Flat Barbell Bench Press
2. Incline Dbell Bench Press
3. Dbell Lateral Raise
3a. Drop Set, Last Set
4. Cable Fly
4a. Push-Ups
5. Tricep Extension
5a. Drop Set, Each Set
 2. Incline Dbell Bench Press
3. Dbell Lateral Raise
3a. Drop Set, Last Set
4. Cable Fly
4a. Push-Ups
5. Tricep Extension
5a. Drop Set, Each Set

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

Day 2 Training Movement Sets x Reps

Pull 1. Pull-up/ Assisted Pull-up
2. Bent Over Barbell Row
3. Alternating Dbell Curl
3a. Drop set, Each Set
4. Lat Pull Down
5. Seated Cable Row
5a. Cable Curl + Drop Set Each Set
6. Dbell Shrug
6a. Dbell Rear Delt Fly

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 3 Training Movement Sets x Reps

Lower 1 1. Barbell Back Squat
2. Barbell Still Leg Deadlift
3. Hack Squat or Dbell Goblet Squat
4. Hamstring Curl Machine
4a. Drop Set, Each set
5. Leg Extension Machine
5a. Body weight/ Dbell Lunge
 Core 3 Rounds x 15-20 Reps
1. Hanging Leg/ Knee Raise
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch
Elliptical
Speed (Track Workout
or Treadmill)
400 Meter (1/4 Mile) @ 5K Pa
Rounds:
Beginner
Intermediate
Advanced

Day 4 Training Time

Long Run Beginner

or Rest Day
Intermediate
Advanced

Day 5 Training Movement Sets x Reps

Chest / Back 1. Deadlift (Any Variation)

2. Incline Barbell Bench
3. Close Grip Pull Down
3a. Double Drop Set, On Last Set
4. Machine Bench Press (Any Variation)
4a. Double Drop Set, On Last Set
5. Pec Dec
5a. Cable Pull Over

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 6 Training Movement Sets x Reps

Day 6
Delts/ Arms 1. Dbell Overhead Press
2. Seated, Incline Dbell Hammer Curl
2a. Single Arm, Dbell Preacher Curl
3. Tricep Rope Push Down
3a. Overhead Rope Extension
4. Single Arm, Cable Lateral Raise
4a. Dbell Lateral Raise
5. Cable Curl w/ EZ Bar
5a. Tricep Push Down w/ EZ Bar

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)
Elliptical
Tempo Run Workout
To Be 1 Mile Warm-up - 1 Mile Cool Down (Easy Pace)
Completed if
Resting on Day 3 Mins @ 5K Pace - Followed by
7 or Not
Completing Rounds:
Lower 2 Beginner
Intermediate
Advanced

Day 7 Training Movement Sets x Reps

Lower 2 1. Barbell Front Squat
Optional 2. Dbell RDL
3. Calf Raise (Seated or Standing)
4. Leg Extension Machine
4a. Walking Lunge
5. Hamstring Curl
5a. Lower Back/ Glute Ext (Holding Plate)

Tempo Run Workout

To Be
Completed if not 3 Mins @ 5K Pace - Followed by
done on Day 6

Rounds:
Beginner
Intermediate
Advanced

Long Run Time

If Rest Day is
taken on Day 4 Beginner
Intermediate
Advanced
JOAT 12 Week Hybrid Program

Day 8 Training Movement Sets x Reps

Push 1. Flat Barbell Bench Press
2. Incline Dbell Bench Press
3. Dbell Lateral Raise
3a. Drop Set, Last Set
4. Cable Fly
4a. Push-Ups
5. Tricep Extension
5a. Drop Set, Each Set

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)
Stairs
Easy Zone Time
2 Run Beginner
Intermediate
Advanced

Day 9 Training Movement Sets x Reps

Pull 1. Pull-up/ Assisted Pull-up
2. Bent Over Barbell Row
3. Alternating Dbell Curl
3a. Drop set, Each Set
4. Lat Pull Down
5. Seated Cable Row
5a. Cable Curl + Drop Set Each Set
6. Dbell Shrug
6a. Dbell Rear Delt Fly

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)
Stairs
Easy Zone Time
2 Run Beginner
Intermediate
Advanced
JOAT 12 Week Hybrid Program

Day 10 Training Movement Sets x Reps

Lower 1 1. Barbell Back Squat
2. Barbell Still Leg Deadlift
3. Hack Squat or Dbell Goblet Squat
4. Hamstring Curl Machine
4a. Drop Set, Each set
5. Leg Extension Machine
5a. Body weight/ Dbell Lunge

Core 3 Rounds x 15-20 Reps

1. Hanging Leg/ Knee Raise
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch
Elliptical
Speed (Track Workout
or Treadmill)
400 Meter (1/4 Mile
Rounds:
Beginner
Intermediate
Advanced

Day 11 Training Time

Long Run Beginner

or Rest Day
Intermediate
Advanced

Day 12 Training Movement Sets x Reps

Chest / Back 1. Deadlift (Any Variation)

2. Incline Barbell Bench
3. Close Grip Pull Down
3a. Double Drop Set, On Last Set
4. Machine Bench Press (Any Variation)
4a. Double Drop Set, On Last Set
5. Pec Dec
5a. Cable Pull Over
 Cross METCON/ SWIM/ BIKE
Training Workout of Choice (Refer to Cross Training Library)
Stairs
Easy Zone Time
2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 13 Training Movement Sets x Reps

Delts/ Arms 1. Dbell Overhead Press
2. Seated, Incline Dbell Hammer Curl
2a. Single Arm, Dbell Preacher Curl
3. Tricep Rope Push Down
3a. Overhead Rope Extension
4. Single Arm, Cable Lateral Raise
4a. Dbell Lateral Raise
5. Cable Curl w/ EZ Bar
5a. Tricep Push Down w/ EZ Bar

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Elliptical
Tempo Run Workout
To Be
Completed if
3 Mins @ 5K Pace - Followed by
Resting on Day Rounds:
14 or Not
Completing
Lower 2 Beginner
Intermediate
Advanced

Day 14 Training Movement Sets x Reps

Lower 2 1. Barbell Front Squat
Optional 2. Dbell RDL
3. Calf Raise (Seated or Standing)
4. Leg Extension Machine
4a. Walking Lunge
5. Hamstring Curl
5a. Lower Back/ Glute Ext (Holding Plate)
 Tempo Run Workout
To Be
Completed if not
3 Mins @ 5K Pace - Followed by
done on Day 13 Rounds:
Beginner
Intermediate
Advanced

Long Run Time

If Rest Day is
taken on Day 11
Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 1 Training Movement Sets x Reps

Push 1. Flat Barbell Bench Press
2. Incline Dbell Bench Press
3. Dbell Lateral Raise
3a. Drop Set, Last Set
4. Cable Fly
4a. Push-Ups
5. Tricep Extension
5a. Drop Set, Each Set

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

Day 2 Training Movement Sets x Reps

Pull 1. Pull-up/ Assisted Pull-up
2. Bent Over Barbell Row
3. Alternating Dbell Curl
3a. Drop set, Each Set
4. Lat Pull Down
5. Seated Cable Row
5a. Cable Curl + Drop Set Each Set
6. Dbell Shrug
6a. Dbell Rear Delt Fly
 2. Bent Over Barbell Row
3. Alternating Dbell Curl
3a. Drop set, Each Set
4. Lat Pull Down
5. Seated Cable Row
5a. Cable Curl + Drop Set Each Set
6. Dbell Shrug
6a. Dbell Rear Delt Fly

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 3 Training Movement Sets x Reps

Lower 1 1. Barbell Back Squat
2. Barbell Still Leg Deadlift
3. Hack Squat or Dbell Goblet Squat
4. Hamstring Curl Machine
4a. Drop Set, Each set
5. Leg Extension Machine
5a. Body weight/ Dbell Lunge

Core 3 Rounds x 15-20 Reps

1. Hanging Leg/ Knee Raise
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Speed (Track Workout

or Treadmill)
800 Meter (1/2 Mile)
Rounds:
Beginner
Intermediate
Advanced

Day 4 Training Time

Long Run Beginner

or Rest Day
Intermediate
Advanced
 Day 5 Training Movement Sets x Reps

Chest / Back 1. Deadlift (Any Variation)

2. Incline Barbell Bench
3. Close Grip Pull Down
3a. Double Drop Set, On Last Set
4. Machine Bench Press (Any Variation)
4a. Double Drop Set, On Last Set
5. Pec Dec
5a. Cable Pull Over

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 6 Training Movement Sets x Reps

Delts/ Arms 1. Dbell Overhead Press
2. Seated, Incline Dbell Hammer Curl
2a. Single Arm, Dbell Preacher Curl
3. Tricep Rope Push Down
3a. Overhead Rope Extension
4. Single Arm, Cable Lateral Raise
4a. Dbell Lateral Raise
5. Cable Curl w/ EZ Bar
5a. Tricep Push Down w/ EZ Bar

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Tempo Run Workout

To Be 1 Mile Warm-up - 1 Mile Cool Down (Easy Pace)
Completed if
Resting on Day 3 Mins @ 5K Pace - Followed by
7 or Not
Completing Rounds:
Lower 2 Beginner
Intermediate
Advanced
 Day 7 Training Movement Sets x Reps
Lower 2 1. Barbell Front Squat
Optional 2. Dbell RDL
3. Calf Raise (Seated or Standing)
4. Leg Extension Machine
4a. Walking Lunge
5. Hamstring Curl
5a. Lower Back/ Glute Ext (Holding Plate)

Tempo Run Workout

To Be
Completed if not 5 Mins @ 10K Pace - Followed by
done on Day 6 Rounds:
Beginner
Intermediate
Advanced

Long Run Time

If Rest Day is
taken on Day 4
Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 8 Training Movement Sets x Reps

Push 1. Flat Barbell Bench Press
2. Incline Dbell Bench Press
3. Dbell Lateral Raise
3a. Drop Set, Last Set
4. Cable Fly
4a. Push-Ups
5. Tricep Extension
5a. Drop Set, Each Set

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
 Easy Zone
2 Run

Advanced

Day 9 Training Movement Sets x Reps

Pull 1. Pull-up/ Assisted Pull-up
2. Bent Over Barbell Row
3. Alternating Dbell Curl
3a. Drop set, Each Set
4. Lat Pull Down
5. Seated Cable Row
5a. Cable Curl + Drop Set Each Set
6. Dbell Shrug
6a. Dbell Rear Delt Fly

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 10 Training Movement Sets x Reps

Lower 1 1. Barbell Back Squat
2. Barbell Still Leg Deadlift
3. Dbell Goblet Squat
4. Hamstring Curl Machine
4a. Drop Set, Each set
5. Leg Extension Machine
5a. Body weight/ Dbell Lunge

Core 3 Rounds x 15-20 Reps

1. Hanging Leg/ Knee Raise
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Speed (Track Workout

or Treadmill)
800 Meter (1/2 Mile)
Rounds:
Beginner
 Speed (Track
or Treadmill)

Intermediate
Advanced

Day 11 Training Time

Long Run Beginner

or Rest Day
Intermediate
Advanced

Day 12 Training Movement Sets x Reps

Chest / Back 1. Deadlift (Any Variation)

2. Incline Barbell Bench
3. Close Grip Pull Down
3a. Double Drop Set, On Last Set
4. Machine Bench Press (Any Variation)
4a. Double Drop Set, On Last Set
5. Pec Dec
5a. Cable Pull Over

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 13 Training Movement Sets x Reps

Delts/ Arms 1. Dbell Overhead Press
2. Seated, Incline Dbell Hammer Curl
2a. Single Arm, Dbell Preacher Curl
3. Tricep Rope Push Down
3a. Overhead Rope Extension
4. Single Arm, Cable Lateral Raise
4a. Dbell Lateral Raise
5. Cable Curl w/ EZ Bar
5a. Tricep Push Down w/ EZ Bar

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)
 Tempo Run Workout
To Be 1 Mile Warm-up - 1 Mile Cool Down (Easy Pace)
Completed if
Resting on Day 5 Mins @ 10K Pace - Followed by
14 or Not
Completing Rounds:
Lower 2 Beginner
Intermediate
Advanced

Day 14 Training Movement Sets x Reps

Lower 2 1. Barbell Front Squat
Optional 2. Dbell RDL
3. Calf Raise (Seated or Standing)
4. Leg Extension Machine
4a. Walking Lunge
5. Hamstring Curl
5a. Lower Back/ Glute Ext (Holding Plate)

Tempo Run Workout

To Be
Completed if not
3 Mins @ 5K Pace - Followed by
done on Day 13 Rounds:
Beginner
Intermediate
Advanced

Long Run Time

If Rest Day is
taken on Day 11
Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 1 Training Movement Sets x Reps

Push 1. Flat Barbell Bench Press
2. Incline Dbell Bench Press
3. Dbell Lateral Raise
3a. Drop Set, Last Set
4. Cable Fly
4a. Push-Ups
5. Tricep Extension
5a. Drop Set, Each Set
 Cross METCON/ SWIM/ BIKE
Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

Day 2 Training Movement Sets x Reps

Pull 1. Pull-up/ Assisted Pull-up
2. Bent Over Barbell Row
3. Alternating Dbell Curl
3a. Drop set, Each Set
4. Lat Pull Down
5. Seated Cable Row
5a. Cable Curl + Drop Set Each Set
6. Dbell Shrug
6a. Dbell Rear Delt Fly

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 3 Training Movement Sets x Reps

Lower 1 1. Barbell Back Squat
2. Barbell Still Leg Deadlift
3. Hack Squat or Dbell Goblet Squat
4. Hamstring Curl Machine
4a. Drop Set, Each set
5. Leg Extension Machine
5a. Body weight/ Dbell Lunge

Core 3 Rounds x 15-20 Reps

1. Hanging Leg/ Knee Raise
 Core

2. Decline Sit-up w/ Twist

3. Rope Cable Crunch

Speed (Track Workout

or Treadmill)
400 Meter (1/4 Mile
Rounds:
Beginner
Intermediate
Advanced

Day 4 Training Time

Long Run Beginner

or Rest Day
Intermediate
Advanced

Day 5 Training Movement Sets x Reps

Chest / Back 1. Deadlift (Any Variation)

2. Incline Barbell Bench
3. Close Grip Pull Down
3a. Double Drop Set, On Last Set
4. Machine Bench Press (Any Variation)
4a. Double Drop Set, On Last Set
5. Pec Dec
5a. Cable Pull Over

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 6 Training Movement Sets x Reps

Delts/ Arms 1. Dbell Overhead Press
2. Seated, Incline Dbell Hammer Curl
2a. Single Arm, Dbell Preacher Curl
3. Tricep Rope Push Down
3a. Overhead Rope Extension
4. Single Arm, Cable Lateral Raise
4a. Dbell Lateral Raise
5. Cable Curl w/ EZ Bar
5a. Tricep Push Down w/ EZ Bar
 Day 6
Delts/ Arms 1. Dbell Overhead Press
2. Seated, Incline Dbell Hammer Curl
2a. Single Arm, Dbell Preacher Curl
3. Tricep Rope Push Down
3a. Overhead Rope Extension
4. Single Arm, Cable Lateral Raise
4a. Dbell Lateral Raise
5. Cable Curl w/ EZ Bar
5a. Tricep Push Down w/ EZ Bar

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Tempo Run Workout

To Be 1 Mile Warm-up - 1 Mile Cool Down (Easy Pace)
Completed if
Resting on Day 3 Mins @ 5K Pace - Followed by
7 or Not
Completing Rounds:
Lower 2 Beginner
Intermediate
Advanced

Day 7 Training Movement Sets x Reps

Lower 2 1. Barbell Front Squat
Optional 2. Dbell RDL
3. Calf Raise (Seated or Standing)
4. Leg Extension Machine
4a. Walking Lunge
5. Hamstring Curl
5a. Lower Back/ Glute Ext (Holding Plate)

Tempo Run Workout

To Be
Completed if not
3 Mins @ 5K Pace - Followed by
done on Day 6 Rounds:
Beginner
Intermediate
Advanced

Long Run Time

If Rest Day is
taken on Day 4 Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

 Day 8 Training Movement Sets x Reps
Push 1. Flat Barbell Bench Press
2. Incline Dbell Bench Press
3. Dbell Lateral Raise
3a. Drop Set, Last Set
4. Cable Fly
4a. Push-Ups
5. Tricep Extension
5a. Drop Set, Each Set

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

Day 9 Training Movement Sets x Reps

Pull 1. Pull-up/ Assisted Pull-up
2. Bent Over Barbell Row
3. Alternating Dbell Curl
3a. Drop set, Each Set
4. Lat Pull Down
5. Seated Cable Row
5a. Cable Curl + Drop Set Each Set
6. Dbell Shrug
6a. Dbell Rear Delt Fly

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 10 Training Movement Sets x Reps

Lower 1 1. Barbell Back Squat
2. Barbell Still Leg Deadlift
3. Hack Squat or Dbell Goblet Squat
4. Hamstring Curl Machine
4a. Drop Set, Each set
5. Leg Extension Machine
5a. Body weight/ Dbell Lunge
Day 10
Lower 1 1. Barbell Back Squat
2. Barbell Still Leg Deadlift
3. Hack Squat or Dbell Goblet Squat
4. Hamstring Curl Machine
4a. Drop Set, Each set
5. Leg Extension Machine
5a. Body weight/ Dbell Lunge

Core 3 Rounds x 15-20 Reps

1. Hanging Leg/ Knee Raise
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Speed (Track Workout

or Treadmill)
5K Time Tr
Rounds:
Beginner
Intermediate
Advanced

Day 11 Training Time

Long Run Beginner

or Rest Day
Intermediate
Advanced

Day 12 Training Movement Sets x Reps

Chest / Back 1. Deadlift (Any Variation)

2. Incline Barbell Bench
3. Close Grip Pull Down
3a. Double Drop Set, On Last Set
4. Machine Bench Press (Any Variation)
4a. Double Drop Set, On Last Set
5. Pec Dec
5a. Cable Pull Over

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced
JOAT 12 Week Hybrid Program

Day 13 Training Movement Sets x Reps

Delts/ Arms 1. Dbell Overhead Press
2. Seated, Incline Dbell Hammer Curl
2a. Single Arm, Dbell Preacher Curl
3. Tricep Rope Push Down
3a. Overhead Rope Extension
4. Single Arm, Cable Lateral Raise
4a. Dbell Lateral Raise
5. Cable Curl w/ EZ Bar
5a. Tricep Push Down w/ EZ Bar

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

Day 14 Training Movement Sets x Reps

Lower 2 1. Barbell Front Squat
Optional 2. Dbell RDL
3. Calf Raise (Seated or Standing)
4. Leg Extension Machine
4a. Walking Lunge
5. Hamstring Curl
5a. Lower Back/ Glute Ext (Holding Plate)

Easy Run Time

To Be
Completed if not
Beginner
done on Day 13 Intermediate
Advanced

Long Run Time

If Rest Day is
taken on Day 11 Beginner
Intermediate
 Long Run
If Rest Day is
taken on Day 11

Advanced

JOAT 12 Week Hybrid Program

Day 1 Training Movement Sets x Reps

Push 1. Flat Barbell Bench Press
2. Incline Dbell Bench Press
3. Dbell Lateral Raise
3a. Drop Set, Last Set
4. Cable Fly
4a. Push-Ups
5. Tricep Extension
5a. Drop Set, Each Set

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

Day 2 Training Movement Sets x Reps

Pull 1. Pull-up/ Assisted Pull-up
2. Bent Over Barbell Row
3. Alternating Dbell Curl
3a. Drop set, Each Set
4. Lat Pull Down
5. Seated Cable Row
5a. Cable Curl + Drop Set Each Set
6. Dbell Shrug
6a. Dbell Rear Delt Fly

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)
 Easy Zone Time
2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 3 Training Movement Sets x Reps

Lower 1 1. Barbell Back Squat
2. Barbell Still Leg Deadlift
3. Hack Squat or Dbell Goblet Squat
4. Hamstring Curl Machine
4a. Drop Set, Each set
5. Leg Extension Machine
5a. Body weight/ Dbell Lunge

Core 3 Rounds x 15-20 Reps

1. Hanging Leg/ Knee Raise
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Speed (Track Workout

or Treadmill)
800 Meter (1/2 Mile)
Rounds:
Beginner
Intermediate
Advanced

Day 4 Training Time

Long Run Beginner

or Rest Day
Intermediate
Advanced

Day 5 Training Movement Sets x Reps

Chest / Back 1. Deadlift (Any Variation)

2. Incline Barbell Bench
3. Close Grip Pull Down
3a. Double Drop Set, On Last Set
4. Machine Bench Press (Any Variation)
4a. Double Drop Set, On Last Set
5. Pec Dec
5a. Cable Pull Over
 Chest / Back 1. Deadlift (Any Variation)
2. Incline Barbell Bench
3. Close Grip Pull Down
3a. Double Drop Set, On Last Set
4. Machine Bench Press (Any Variation)
4a. Double Drop Set, On Last Set
5. Pec Dec
5a. Cable Pull Over

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 6 Training Movement Sets x Reps

Delts/ Arms 1. Dbell Overhead Press
2. Seated, Incline Dbell Hammer Curl
2a. Single Arm, Dbell Preacher Curl
3. Tricep Rope Push Down
3a. Overhead Rope Extension
4. Single Arm, Cable Lateral Raise
4a. Dbell Lateral Raise
5. Cable Curl w/ EZ Bar
5a. Tricep Push Down w/ EZ Bar

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Tempo Run Workout

To Be 1 Mile Warm-up - 1 Mile Cool Down (Easy Pace)
Completed if
Resting on Day 5 Mins @ 10K Pace - Followed by
7 or Not
Completing Rounds:
Lower 2 Beginner
Intermediate
Advanced

Day 7 Training Movement Sets x Reps

Lower 2 1. Barbell Front Squat
Optional 2. Dbell RDL
3. Calf Raise (Seated or Standing)
4. Leg Extension Machine
4a. Walking Lunge
5. Hamstring Curl
5a. Lower Back/ Glute Ext (Holding Plate)
 Day 7
Lower 2 1. Barbell Front Squat
Optional 2. Dbell RDL
3. Calf Raise (Seated or Standing)
4. Leg Extension Machine
4a. Walking Lunge
5. Hamstring Curl
5a. Lower Back/ Glute Ext (Holding Plate)

Tempo Run Workout

To Be
Completed if not 5 Mins @ 10K Pace - Followed by
done on Day 6 Rounds:
Beginner
Intermediate
Advanced

Long Run Time

If Rest Day is
taken on Day 4
Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 8 Training Movement Sets x Reps

Push 1. Flat Barbell Bench Press
2. Incline Dbell Bench Press
3. Dbell Lateral Raise
3a. Drop Set, Last Set
4. Cable Fly
4a. Push-Ups
5. Tricep Extension
5a. Drop Set, Each Set

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

Day 9 Training Movement Sets x Reps

Pull 1. Pull-up/ Assisted Pull-up
2. Bent Over Barbell Row
3. Alternating Dbell Curl
3a. Drop set, Each Set
4. Lat Pull Down
5. Seated Cable Row
5a. Cable Curl + Drop Set Each Set
6. Dbell Shrug
6a. Dbell Rear Delt Fly
 Day 9
Pull 1. Pull-up/ Assisted Pull-up
2. Bent Over Barbell Row
3. Alternating Dbell Curl
3a. Drop set, Each Set
4. Lat Pull Down
5. Seated Cable Row
5a. Cable Curl + Drop Set Each Set
6. Dbell Shrug
6a. Dbell Rear Delt Fly

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 10 Training Movement Sets x Reps

Lower 1 1. Barbell Back Squat
2. Barbell Still Leg Deadlift
3. Hack Squat or Dbell Goblet Squat
4. Hamstring Curl Machine
4a. Drop Set, Each set
5. Leg Extension Machine
5a. Body weight/ Dbell Lunge

Core 3 Rounds x 15-20 Reps

1. Hanging Leg/ Knee Raise
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Speed (Track Workout

or Treadmill)
10K Time Tr

Beginner
Intermediate
Advanced

Day 11 Training Time

Long Run Beginner
or Rest Day
Intermediate
 Day 11
Long Run
or Rest Day

Advanced

Day 12 Training Movement Sets x Reps

Chest / Back 1. Deadlift (Any Variation)
2. Incline Barbell Bench
3. Close Grip Pull Down
3a. Double Drop Set, On Last Set
4. Machine Bench Press (Any Variation)
4a. Double Drop Set, On Last Set
5. Pec Dec
5a. Cable Pull Over

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 13 Training Movement Sets x Reps

Delts/ Arms 1. Dbell Overhead Press
2. Seated, Incline Dbell Hammer Curl
2a. Single Arm, Dbell Preacher Curl
3. Tricep Rope Push Down
3a. Overhead Rope Extension
4. Single Arm, Cable Lateral Raise
4a. Dbell Lateral Raise
5. Cable Curl w/ EZ Bar
5a. Tricep Push Down w/ EZ Bar

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

Day 14 Training Movement Sets x Reps

 Day 14 Training Movement Sets x Reps

Lower 2 1. Barbell Front Squat

Optional 2. Dbell RDL
3. Calf Raise (Seated or Standing)
4. Leg Extension Machine
4a. Walking Lunge
5. Hamstring Curl
5a. Lower Back/ Glute Ext (Holding Plate)

Tempo Run Workout

To Be
Completed if not 10K Time Tr
done on Day 13
Beginner
Intermediate
Advanced

Long Run Time

If Rest Day is
taken on Day 11
Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 1 Training Movement Sets x Reps

Push 1. Flat Barbell Bench Press
2. Incline Dbell Bench Press
3. Dbell Lateral Raise
3a. Drop Set, Last Set
4. Cable Fly
4a. Push-Ups
5. Tricep Extension
5a. Drop Set, Each Set

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
 Easy Zone
2 Run

Advanced

Day 2 Training Movement Sets x Reps

Pull 1. Pull-up/ Assisted Pull-up
2. Bent Over Barbell Row
3. Alternating Dbell Curl
3a. Drop set, Each Set
4. Lat Pull Down
5. Seated Cable Row
5a. Cable Curl + Drop Set Each Set
6. Dbell Shrug
6a. Dbell Rear Delt Fly

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 3 Training Movement Sets x Reps

Lower 1 1. Barbell Back Squat
2. Barbell Still Leg Deadlift
3. Hack Squat or Dbell Goblet Squat
4. Hamstring Curl Machine
4a. Drop Set, Each set
5. Leg Extension Machine
5a. Body weight/ Dbell Lunge

Core 3 Rounds x 15-20 Reps

1. Hanging Leg/ Knee Raise
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Speed (Track Workout

or Treadmill)
400 Meter (1/4 Mile
Rounds:
 Speed (Track
or Treadmill)

Beginner
Intermediate
Advanced

Day 4 Training Time

Long Run Beginner

or Rest Day
Intermediate
Advanced

Day 5 Training Movement Sets x Reps

Chest / Back 1. Deadlift (Any Variation)

2. Incline Barbell Bench
3. Close Grip Pull Down
3a. Double Drop Set, On Last Set
4. Machine Bench Press (Any Variation)
4a. Double Drop Set, On Last Set
5. Pec Dec
5a. Cable Pull Over

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 6 Training Movement Sets x Reps

Delts/ Arms 1. Dbell Overhead Press
2. Seated, Incline Dbell Hammer Curl
2a. Single Arm, Dbell Preacher Curl
3. Tricep Rope Push Down
3a. Overhead Rope Extension
4. Single Arm, Cable Lateral Raise
4a. Dbell Lateral Raise
5. Cable Curl w/ EZ Bar
5a. Tricep Push Down w/ EZ Bar
 Cross METCON/ SWIM/ BIKE
Training Workout of Choice (Refer to Cross Training Library)

Tempo Run Workout

To Be 1 Mile Warm-up - 1 Mile Cool Down (Easy Pace)
Completed if
Resting on Day 3 Mins @ 5K Pace - Followed by
7 or Not
Completing Rounds:
Lower 2 Beginner
Intermediate
Advanced

Day 7 Training Movement Sets x Reps

Lower 2 1. Barbell Front Squat
Optional 2. Dbell RDL
3. Calf Raise (Seated or Standing)
4. Leg Extension Machine
4a. Walking Lunge
5. Hamstring Curl
5a. Lower Back/ Glute Ext (Holding Plate)

Tempo Run Workout

To Be
Completed if not
3 Mins @ 5K Pace - Followed by
done on Day 6 Rounds:
Beginner
Intermediate
Advanced

Long Run Time

If Rest Day is
taken on Day 4
Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 8 Training Movement Sets x Reps

Push 1. Flat Barbell Bench Press
2. Incline Dbell Bench Press
3. Dbell Lateral Raise
3a. Drop Set, Last Set
4. Cable Fly
4a. Push-Ups
5. Tricep Extension
5a. Drop Set, Each Set
 Day 8
Push 1. Flat Barbell Bench Press
2. Incline Dbell Bench Press
3. Dbell Lateral Raise
3a. Drop Set, Last Set
4. Cable Fly
4a. Push-Ups
5. Tricep Extension
5a. Drop Set, Each Set

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

Day 9 Training Movement Sets x Reps

Pull 1. Pull-up/ Assisted Pull-up
2. Bent Over Barbell Row
3. Alternating Dbell Curl
3a. Drop set, Each Set
4. Lat Pull Down
5. Seated Cable Row
5a. Cable Curl + Drop Set Each Set
6. Dbell Shrug
6a. Dbell Rear Delt Fly

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 10 Training Movement Sets x Reps

Lower 1 1. Barbell Back Squat
2. Barbell Still Leg Deadlift
3. Hack Squat or Dbell Goblet Squat
4. Hamstring Curl Machine
4a. Drop Set, Each set
5. Leg Extension Machine
5a. Body weight/ Dbell Lunge
 2. Barbell Still Leg Deadlift
3. Hack Squat or Dbell Goblet Squat
4. Hamstring Curl Machine
4a. Drop Set, Each set
5. Leg Extension Machine
5a. Body weight/ Dbell Lunge

Core 3 Rounds x 15-20 Reps

1. Hanging Leg/ Knee Raise
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Speed (Track Workout

or Treadmill)
400 Meter (1/4 Mile
Rounds:
Beginner
Intermediate
Advanced

Day 11 Training Time

Long Run Beginner

or Rest Day
Intermediate
Advanced

Day 12 Training Movement Sets x Reps

Chest / Back 1. Deadlift (Any Variation)

2. Incline Barbell Bench
3. Close Grip Pull Down
3a. Double Drop Set, On Last Set
4. Machine Bench Press (Any Variation)
4a. Double Drop Set, On Last Set
5. Pec Dec
5a. Cable Pull Over

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 13 Training Movement Sets x Reps
Delts/ Arms 1. Dbell Overhead Press
2. Seated, Incline Dbell Hammer Curl
2a. Single Arm, Dbell Preacher Curl
3. Tricep Rope Push Down
3a. Overhead Rope Extension
4. Single Arm, Cable Lateral Raise
4a. Dbell Lateral Raise
5. Cable Curl w/ EZ Bar
5a. Tricep Push Down w/ EZ Bar

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

Day 14 Training Movement Sets x Reps

Lower 2 1. Barbell Front Squat

Optional 2. Dbell RDL
3. Calf Raise (Seated or Standing)
4. Leg Extension Machine
4a. Walking Lunge
5. Hamstring Curl
5a. Lower Back/ Glute Ext (Holding Plate)

Tempo Run Workout

To Be
Completed if not
3 Mins @ 5K Pace - Followed by
done on Day 13 Rounds:
Beginner
Intermediate
Advanced

Long Run Time

If Rest Day is
taken on Day 11
Beginner
Intermediate
Advanced
JOAT 12 Week Hybrid Program

Day 1 Training Movement Sets x Reps

Push 1. Flat Barbell Bench Press
2. Incline Dbell Bench Press
3. Dbell Lateral Raise
3a. Drop Set, Last Set
4. Cable Fly
4a. Push-Ups
5. Tricep Extension
5a. Drop Set, Each Set

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

Day 2 Training Movement Sets x Reps

Pull 1. Pull-up/ Assisted Pull-up
2. Bent Over Barbell Row
3. Alternating Dbell Curl
3a. Drop set, Each Set
4. Lat Pull Down
5. Seated Cable Row
5a. Cable Curl + Drop Set Each Set
6. Dbell Shrug
6a. Dbell Rear Delt Fly

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
 Easy Zone
2 Run
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 3 Training Movement Sets x Reps

Lower 1 1. Barbell Back Squat
2. Barbell Still Leg Deadlift
3. Hack Squat or Dbell Goblet Squat
4. Hamstring Curl Machine
4a. Drop Set, Each set
5. Leg Extension Machine
5a. Body weight/ Dbell Lunge

Core 3 Rounds x 15-20 Reps

1. Hanging Leg/ Knee Raise
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Speed (Track Workout

or Treadmill)
400 Meter (1/4 Mile
Rounds:
Beginner
Intermediate
Advanced

Day 4 Training Time

Long Run Beginner

or Rest Day
Intermediate
Advanced

Day 5 Training Movement Sets x Reps

Chest / Back 1. Deadlift (Any Variation)

2. Incline Barbell Bench
3. Close Grip Pull Down
3a. Double Drop Set, On Last Set
4. Machine Bench Press (Any Variation)
4a. Double Drop Set, On Last Set
5. Pec Dec
5a. Cable Pull Over
 Cross METCON/ SWIM/ BIKE
Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 6 Training Movement Sets x Reps

Delts/ Arms 1. Dbell Overhead Press
2. Seated, Incline Dbell Hammer Curl
2a. Single Arm, Dbell Preacher Curl
3. Tricep Rope Push Down
3a. Overhead Rope Extension
4. Single Arm, Cable Lateral Raise
4a. Dbell Lateral Raise
5. Cable Curl w/ EZ Bar
5a. Tricep Push Down w/ EZ Bar

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Tempo Run Workout

To Be 1 Mile Warm-up - 1 Mile Cool Down (Easy Pace)
Completed if
Resting on Day 3 Mins @ 5K Pace - Followed by
7 or Not
Completing Rounds:
Lower 2 Beginner
Intermediate
Advanced

Day 7 Training Movement Sets x Reps

Lower 2 1. Barbell Front Squat
Optional 2. Dbell RDL
3. Calf Raise (Seated or Standing)
4. Leg Extension Machine
4a. Walking Lunge
5. Hamstring Curl
5a. Lower Back/ Glute Ext (Holding Plate)
 Tempo Run Workout
To Be
Completed if not
3 Mins @ 5K Pace - Followed by
done on Day 6 Rounds:
Beginner
Intermediate
Advanced

Long Run Time

If Rest Day is
taken on Day 4
Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 8 Training Movement Sets x Reps

Push 1. Flat Barbell Bench Press
2. Incline Dbell Bench Press
3. Dbell Lateral Raise
3a. Drop Set, Last Set
4. Cable Fly
4a. Push-Ups
5. Tricep Extension
5a. Drop Set, Each Set

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

Day 9 Training Movement Sets x Reps

Pull 1. Pull-up/ Assisted Pull-up
2. Bent Over Barbell Row
3. Alternating Dbell Curl
3a. Drop set, Each Set
4. Lat Pull Down
5. Seated Cable Row
5a. Cable Curl + Drop Set Each Set
6. Dbell Shrug
6a. Dbell Rear Delt Fly
 2. Bent Over Barbell Row
3. Alternating Dbell Curl
3a. Drop set, Each Set
4. Lat Pull Down
5. Seated Cable Row
5a. Cable Curl + Drop Set Each Set
6. Dbell Shrug
6a. Dbell Rear Delt Fly

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 10 Training Movement Sets x Reps

Lower 1 1. Barbell Back Squat
2. Barbell Still Leg Deadlift
3. Hack Squat or Dbell Goblet Squat
4. Hamstring Curl Machine
4a. Drop Set, Each set
5. Leg Extension Machine
5a. Body weight/ Dbell Lunge

Core 3 Rounds x 15-20 Reps

1. Hanging Leg/ Knee Raise
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Day 11 Training As Far As You C

Time Trial Beginner

or Rest Day
Intermediate
Advanced

Day 12 Training Movement Sets x Reps

 Day 12 Training Movement Sets x Reps

Chest / Back 1. Deadlift (Any Variation)

2. Incline Barbell Bench
3. Close Grip Pull Down
3a. Double Drop Set, On Last Set
4. Machine Bench Press (Any Variation)
4a. Double Drop Set, On Last Set
5. Pec Dec
5a. Cable Pull Over

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)
Easy or Skip

Easy Zone Time

2 Run Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

Day 13 Training Movement Sets x Reps

Delts/ Arms 1. Dbell Overhead Press
2. Seated, Incline Dbell Hammer Curl
2a. Single Arm, Dbell Preacher Curl
3. Tricep Rope Push Down
3a. Overhead Rope Extension
4. Single Arm, Cable Lateral Raise
4a. Dbell Lateral Raise
5. Cable Curl w/ EZ Bar
5a. Tricep Push Down w/ EZ Bar

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)
Easy or Skip

Day 14 Training Movement Sets x Reps

 Day 14

Lower 2 1. Barbell Front Squat

Optional 2. Dbell RDL
3. Calf Raise (Seated or Standing)
4. Leg Extension Machine
4a. Walking Lunge
5. Hamstring Curl
5a. Lower Back/ Glute Ext (Holding Plate)

Time Trial As Far As You C

If Rest Day is
taken on Day 11
Beginner
Intermediate
Advanced

JOAT 12 Week Hybrid Program

lop what I believe is the ultimate
f fitness - Hypertrohpy
mprove the BIG 3 (Squat, Bench Deadlift)
ocussed METCONs, Swimming,
TLE BUNKER, Marathons, Triatholons or

evelop my skills as a Hybrid Athelte &

titon, Powerlifting Meet, Battle Bunker
d of events, this trype of training has

gned to be ran 84 consecutive days -

has a focus in a different combination
o your specific needs.

ur goals are. Please tag me in your posts

10 3 - 5 Rounds 1 Min
15
10
15
1 Min

AMRAP 15 - 25 Min As
AMRAP Needed
AMRAP
AMRAP
AMRAP
AMRAP

1/4 Mile 3 - 5 Rounds 2 Mins

500 Meter per rnd.
1/4 Mile
20 Calories
 10 AMRAP As
15 15-25 Min Needed
20 Cal.
400 Meter
10
30
20 Cal.
400 Meter

60 Min
75 Min
90 Min

Cross Training Library

1 Min
1 Min
1 Min

1 Min
1 Min
1 Min

20 Min As Needed
30 Min
40 Min
 Cross Training Library

Reps
Press 4 x 8 @ 65% (185 lbs)
h Press 4 x 6-8 (50lbs)
4 x 8-10 (20lbs)
1 x Failure
4 x 10-15 (25lbs)
t 4 x Failure
h Press

t
3 x 10-20 (50lbs)
3 x Failure (25lbs)

BIKE
(Refer to Cross Training Library)

Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min

Reps
ull-up 3 x Fail
Row 4 x 6-8 (100lbs)
url
t 3 x 8-10(50lbs)
3 x Fail (25lbs)
Set Each Set 4 x 8-10(100lbs)
3 x 8-10(100lbs)
y
3 x 8-10(50lbs)
3 x 15-20(50lbs)
3 x 15-20(20lbs)

BIKE
(Refer to Cross Training Library)

Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min

Week 1-2

Reps
4 x 8 @ 65% 1RM (258lbs)
adlift 4 x 6-8(220lbs)
ll Goblet Squat
chine 4 x 10-15 (50lbs)
t 4 x 10-15(100lbs)
hine
ell Lunge 4 x Failure
4 x 10-15(100lbs)
4 x 15-20
 Rounds x 15-20 Reps
Raise
Twist
h
Elliptical
Workout
400 Meter (1/4 Mile) @ 5K Pace (176-189 BPM HR)
Rounds:
Beginner 6x
Intermediate 8x
Advanced 10x

Time

Beginner 30 Min
Intermediate 60 Min
Advanced 90 Min

Reps

ation) 4 x 8 @ 65% 1RM (265lbs)

ch 4 x 6-10 (135lbs)
wn
On Last Set 4 x 8-12(100lbs)
ess (Any Variation) To Failure
On Last Set
4 x 8-12 (100lbs)
To Failure

3 x 10-12 (100lbs)
3 x 10-12 (50lbs)

BIKE
(Refer to Cross Training Library)

Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min

Week 1-2

Reps
ess 4 x 6-10 (50lbs)
ell Hammer Curl 3 x 8-10(50lbs)
Preacher Curl
Down 3 x 10-15 (50lbs)
xtension 3 x 8-10 (50lbs)
Lateral Raise
e 3 x Failure (50lbs)
ar 3 x 12 -20 (20lbs)
n w/ EZ Bar
3 x Failure (20lbs)
3 x 12-20 (50lbs)
3 x 12-20 (50lbs)

BIKE
(Refer to Cross Training Library)

Elliptical

e Cool Down (Easy Pace)

3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace

Rounds:
Beginner 3x
Intermediate 4x
Advanced 5x

Reps
t 4 x 6-10
4 x 6-10
or Standing)
hine 4 x 12-20
4 x 12-20
e Ext (Holding Plate) 3 x 8-12
3 x 8-12
3 x 8-12

Workout
3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace

Rounds:
Beginner 3x
Intermediate 4x
Advanced 5x

Time
Beginner 30 Min
Intermediate 60 Min
Advanced 90 Min
 Week 1-2

Reps
Press 4 x 8 @ 65% 1RM (185lbs)
h Press 4 x 6-8 (50lbs)
4 x 8-10 (20lbs)
1 x Failure
4 x 10-15 (25lbs c/u)
t 4 x Failure
3 x 10-20 (50 lbs)
3 x Failure (25lbs)

BIKE
(Refer to Cross Training Library)

Stairs
Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min

Reps
ull-up 3 x Fail
Row 4 x 6-8 (100lbs)
url
t 3 x 8-10(50lbs)
3 x Fail (25lbs)
Set Each Set 4 x 8-10 (100lbs)
3 x 8-10 (100lbs)
y
3 x 8-10 (50lbs)
3 x 15-20 (50lbs)
3 x 15-20 (20lbs)

BIKE
(Refer to Cross Training Library)

Stairs
Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min
 Week 1-2

Reps
4x 8 @ 65% 1RM (258lbs)
adlift 4 x 6-8 (220lbs)
ll Goblet Squat
chine 4 x 10-15 (50lbs)
t 4 x 10-15 (100lbs)
hine
ell Lunge 4 x Failure
4 x 10-15 (100lbs)
4 x 15-20

Rounds x 15-20 Reps

Raise
Twist
h
Elliptical
Workout
400 Meter (1/4 Mile) @ 5K Pace
Rounds:
Beginner 6x
Intermediate 8x
Advanced 10x

Time

Beginner 30 Min
Intermediate 60 Min
Advanced 90 Min

Reps

ation) 4 x 8 @ 65% 1RM (265lbs)

ch 4 x 6-10 (135lbs)
wn
On Last Set 4 x 8-12 (100lbs)
ess (Any Variation) To Failure
On Last Set
4 x 8-12 (100lbs)
To Failure
3 x 10-12 (100lbs)
3 x 10-12 (50lbs)
BIKE
(Refer to Cross Training Library)

Stairs
Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min

Week 1-2

Reps
ess 4 x 6-10 (50lbs)
ell Hammer Curl 3 x 8-10 (25lbs)
Preacher Curl
Down 3 x 10-15 (25lbs)
xtension 3 x 8-10 (50lbs)
Lateral Raise
e 3 x Failure (50lbs)
ar 3 x 12 -20 (20lbs)
n w/ EZ Bar
3 x Failure (20lbs)
3 x 12-20 (50lbs)
3 x 12-20 (50lbs)

BIKE
(Refer to Cross Training Library)

Elliptical
Workout
3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace
Rounds:

Beginner 3x
Intermediate 4x
Advanced 5x

Reps
t 4 x 6-10
4 x 6-10
or Standing)
hine 4 x 12-20
4 x 12-20
e Ext (Holding Plate) 3 x 8-12
3 x 8-12
3 x 8-12
 Workout
3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace
Rounds:
Beginner 3x
Intermediate 4x
Advanced 5x

Time
Beginner 30 Min
Intermediate 60 Min
Advanced 90 Min

Week 1-2

Reps
Press 4 x 6 @ 75% 1RM
h Press 4 x 6-8
4 x 8-10
1 x Failure
4 x 10-15
t 4 x Failure
3 x 10-20
3 x Failure

BIKE
(Refer to Cross Training Library)

Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min

Reps
ull-up 3 x Fail
Row 4 x 6-8 (100lbs)
url
t 3 x 8-10 (50lbs)
3 x Fail
Set Each Set 4 x 8-10 (100lbs)
3 x 8-10 (100lbs)
y
Row
url
t

Set Each Set

y
3 x 8-10 (50lbs)
3 x 15-20 (50lbs)
3 x 15-20 (20lbs)

BIKE
(Refer to Cross Training Library)

Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min

Week 3-4

Reps
4 x 6 @ 75% 1RM
adlift 4 x 6-8 (220lbs)
ll Goblet Squat
chine 4 x 10-15 (50lbs)
t 4 x 10-15 (100lbs)
hine
ell Lunge 4 x Failure
4 x 10-15 (100lbs)
4 x 15-20

Rounds x 15-20 Reps

Raise
Twist
h

Workout
800 Meter (1/2 Mile) @ 10K Pace
Rounds:
Beginner 4x
Intermediate 5x
Advanced 6x

Time

Beginner 30 Min
Intermediate 60 Min
Advanced 90 Min
Reps

ation) 4 x 6 @ 75% 1RM

ch 4 x 6-10
wn
On Last Set 4 x 8-12
ess (Any Variation) To Failure
On Last Set
4 x 8-12
To Failure
3 x 10-12
3 x 10-12

BIKE
(Refer to Cross Training Library)

Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min

Week 3-4

Reps
ess 4 x 6-10
ell Hammer Curl 3 x 8-10
Preacher Curl
Down 3 x 10-15
xtension 3 x 8-10
Lateral Raise
e 3 x Failure
ar 3 x 12 -20
n w/ EZ Bar
3 x Failure
3 x 12-20
3 x 12-20

BIKE
(Refer to Cross Training Library)

e Cool Down (Easy Pace)

3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace

Rounds:
Beginner 3x
Intermediate 4x
Advanced 5x
Reps
t 4 x 6-10
4 x 6-10
or Standing)
hine 4 x 12-20
4 x 12-20
e Ext (Holding Plate) 3 x 8-12
3 x 8-12
3 x 8-12

Workout
5 Mins @ 10K Pace - Followed by 3 Min @ Recovery Pace
Rounds:
Beginner 3x
Intermediate 4x
Advanced 5x

Time
Beginner 30 Min
Intermediate 60 Min
Advanced 90 Min

Week 3-4

Reps
Press 4 x 6 @ 75% 1RM
h Press 4 x 6-8
4 x 8-10
1 x Failure
4 x 10-15
t 4 x Failure
3 x 10-20
3 x Failure

BIKE
(Refer to Cross Training Library)

Time
Beginner 20 Min
Intermediate 40 Min
 Advanced 60 Min

Reps
ull-up 3 x Fail
Row 4 x 6-8
url
t 3 x 8-10
3 x Fail
Set Each Set 4 x 8-10
3 x 8-10
y
3 x 8-10
3 x 15-20
3 x 15-20

BIKE
(Refer to Cross Training Library)

Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min

Week 3-4

Reps
4x 6 @ 75% 1RM
adlift 4 x 6-8
chine 4 x 10-15
t 4 x 10-15
hine
ell Lunge 4 x Failure
4 x 10-15
4 x 15-20

Rounds x 15-20 Reps

Raise
Twist
h

Workout
800 Meter (1/2 Mile) @ 10K Pace
Rounds:
Beginner 4x
 Intermediate 5x
Advanced 6x

Time

Beginner 30 Min
Intermediate 60 Min
Advanced 90 Min

Reps

ation) 4 x 6 @ 75% 1RM

ch 4 x 6-10
wn
On Last Set 4 x 8-12
ess (Any Variation) To Failure
On Last Set
4 x 8-12
To Failure
3 x 10-12
3 x 10-12

BIKE
(Refer to Cross Training Library)

Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min

Week 3-4

Reps
ess 4 x 6-10
ell Hammer Curl 3 x 8-10
Preacher Curl
Down 3 x 10-15
xtension 3 x 8-10
Lateral Raise
e 3 x Failure
ar 3 x 12 -20
n w/ EZ Bar
3 x Failure
3 x 12-20
3 x 12-20

BIKE
(Refer to Cross Training Library)
e Cool Down (Easy Pace)

5 Mins @ 10K Pace - Followed by 3 Min @ Recovery Pace

Rounds:
Beginner 3x
Intermediate 4x
Advanced 5x

Reps
t 4 x 6-10
4 x 6-10
or Standing)
hine 4 x 12-20
4 x 12-20
e Ext (Holding Plate) 3 x 8-12
3 x 8-12
3 x 8-12

Workout
3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace
Rounds:
Beginner 3x
Intermediate 4x
Advanced 5x

Time
Beginner 30 Min
Intermediate 60 Min
Advanced 90 Min

Week 3-4

Reps
Press 4 x 5 @ 85% 1RM
h Press 4 x 6-8
4 x 8-10
1 x Failure
4 x 10-15
t 4 x Failure
3 x 10-20
3 x Failure
BIKE
(Refer to Cross Training Library)

Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min

Reps
ull-up 3 x Fail
Row 4 x 6-8
url
t 3 x 8-10
3 x Fail
Set Each Set 4 x 8-10
3 x 8-10
y
3 x 8-10
3 x 15-20
3 x 15-20

BIKE
(Refer to Cross Training Library)

Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min

Week 5-6

Reps
4 x 5 @ 85% 1RM
adlift 4 x 6-8
ll Goblet Squat
chine 4 x 10-15
t 4 x 10-15
hine
ell Lunge 4 x Failure
4 x 10-15
4 x 15-20

Rounds x 15-20 Reps

Raise
Twist
h

Workout
400 Meter (1/4 Mile) @ 5K Pace
Rounds:
Beginner 8x
Intermediate 10x
Advanced 12x

Time

Beginner 30 Min
Intermediate 60 Min
Advanced 90 Min

Reps

ation) 4 x 5 @ 85% 1RM

ch 4 x 6-10
wn
On Last Set 4 x 8-12
ess (Any Variation) To Failure
On Last Set
4 x 8-12
To Failure
3 x 10-12
3 x 10-12

BIKE
(Refer to Cross Training Library)

Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min

Week 5-6

Reps
ess 4 x 6-10
ell Hammer Curl 3 x 8-10
Preacher Curl
Down 3 x 10-15
xtension 3 x 8-10
Lateral Raise
e
ar
n w/ EZ Bar
ess
ell Hammer Curl
Preacher Curl
Down
xtension
Lateral Raise
e 3 x Failure
ar 3 x 12 -20
n w/ EZ Bar
3 x Failure
3 x 12-20
3 x 12-20

BIKE
(Refer to Cross Training Library)

e Cool Down (Easy Pace)

3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace

Rounds:
Beginner 3x
Intermediate 4x
Advanced 5x

Reps
t 4 x 6-10
4 x 6-10
or Standing)
hine 4 x 12-20
4 x 12-20
e Ext (Holding Plate) 3 x 8-12
3 x 8-12
3 x 8-12

Workout
3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace
Rounds:
Beginner 3x
Intermediate 4x
Advanced 5x

Time
Beginner 30 Min
Intermediate 60 Min
Advanced 90 Min

Week 5-6
Reps
Press 4 x 5 @ 85% 1RM
h Press 4 x 6-8
4 x 8-10
1 x Failure
4 x 10-15
t 4 x Failure
3 x 10-20
3 x Failure

BIKE
(Refer to Cross Training Library)

Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min

Reps
ull-up 3 x Fail
Row 4 x 6-8
url
t 3 x 8-10
3 x Fail
Set Each Set 4 x 8-10
3 x 8-10
y
3 x 8-10
3 x 15-20
3 x 15-20

BIKE
(Refer to Cross Training Library)

Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min

Week 5-6

Reps
4 x 5 @ 85% 1RM
adlift
ll Goblet Squat
chine
t
hine
ell Lunge
 adlift 4 x 6-8
ll Goblet Squat
chine 4 x 10-15
t 4 x 10-15
hine
ell Lunge 4 x Failure
4 x 10-15
4 x 15-20

Rounds x 15-20 Reps

Raise
Twist
h

Workout
5K Time Trial
Rounds:
Beginner at Current Pace
Intermediate at Current Pace
Advanced at Current Pace

Time

Beginner 30 Min
Intermediate 60 Min
Advanced 90 Min

Reps

ation) 4 x 5 @ 85% 1RM

ch 4 x 6-10
wn
On Last Set 4 x 8-12
ess (Any Variation) To Failure
On Last Set
4 x 8-12
To Failure
3 x 10-12
3 x 10-12

BIKE
(Refer to Cross Training Library)

Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min
 Week 5-6

Reps
ess 4 x 6-10
ell Hammer Curl 3 x 8-10
Preacher Curl
Down 3 x 10-15
xtension 3 x 8-10
Lateral Raise
e 3 x Failure
ar 3 x 12 -20
n w/ EZ Bar
3 x Failure
3 x 12-20
3 x 12-20

BIKE
(Refer to Cross Training Library)

Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min

Reps
t 4 x 6-10
4 x 6-10
or Standing)
hine 4 x 12-20
4 x 12-20
e Ext (Holding Plate) 3 x 8-12
3 x 8-12
3 x 8-12

Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min

Time
Beginner 30 Min
Intermediate 60 Min
 Advanced 90 Min

Week 5-6

Reps
Press 4 x 4 @ 90% 1RM
h Press 4 x 6-8
4 x 8-10
1 x Failure
4 x 10-15
t 4 x Failure
3 x 10-20
3 x Failure

BIKE
(Refer to Cross Training Library)

Time
Beginner 25 Min
Intermediate 45 Min
Advanced 65 Min

Reps
ull-up 3 x Fail
Row 4 x 6-8
url
t 3 x 8-10
3 x Fail
Set Each Set 4 x 8-10
3 x 8-10
y
3 x 8-10
3 x 15-20
3 x 15-20

BIKE
(Refer to Cross Training Library)
 Time
Beginner 25 Min
Intermediate 45 Min
Advanced 65 Min

Week 7-8

Reps
4 x 4 @ 90% 1RM
adlift 4 x 6-8
ll Goblet Squat
chine 4 x 10-15
t 4 x 10-15
hine
ell Lunge 4 x Failure
4 x 10-15
4 x 15-20

Rounds x 15-20 Reps

Raise
Twist
h

Workout
800 Meter (1/2 Mile) @ 10K Pace
Rounds:
Beginner 5x
Intermediate 6x
Advanced 7x

Time

Beginner 40 Min
Intermediate 70 Min
Advanced 100 Min

Reps

ation) 4 x 4 @ 90% 1RM

ch 4 x 6-10
wn
On Last Set 4 x 8-12
ess (Any Variation) To Failure
On Last Set
4 x 8-12
ation)
ch
wn
On Last Set
ess (Any Variation)
On Last Set

To Failure
3 x 10-12
3 x 10-12

BIKE
(Refer to Cross Training Library)

Time
Beginner 25 Min
Intermediate 45 Min
Advanced 65 Min

Week 7-8

Reps
ess 4 x 6-10
ell Hammer Curl 3 x 8-10
Preacher Curl
Down 3 x 10-15
xtension 3 x 8-10
Lateral Raise
e 3 x Failure
ar 3 x 12 -20
n w/ EZ Bar
3 x Failure
3 x 12-20
3 x 12-20

BIKE
(Refer to Cross Training Library)

e Cool Down (Easy Pace)

5 Mins @ 10K Pace - Followed by 3 Min @ Recovery Pace

Rounds:
Beginner 4x
Intermediate 5x
Advanced 6x

Reps
t 4 x 6-10
4 x 6-10
or Standing)
hine 4 x 12-20
4 x 12-20
e Ext (Holding Plate)
t

or Standing)
hine

e Ext (Holding Plate) 3 x 8-12

3 x 8-12
3 x 8-12

Workout
5 Mins @ 10K Pace - Followed by 3 Min @ Recovery Pace
Rounds:
Beginner 4x
Intermediate 5x
Advanced 6x

Time
Beginner 40 Min
Intermediate 70 Min
Advanced 100 Min

Week 7-8

Reps
Press 4 x 4 @ 90% 1RM
h Press 4 x 6-8
4 x 8-10
1 x Failure
4 x 10-15
t 4 x Failure
3 x 10-20
3 x Failure

BIKE
(Refer to Cross Training Library)

Time
Beginner 25 Min
Intermediate 45 Min
Advanced 65 Min

Reps
ull-up 3 x Fail
Row 4 x 6-8
url
t 3 x 8-10

Set Each Set

y
ull-up
Row
url
t
3 x Fail
Set Each Set 4 x 8-10
3 x 8-10
y
3 x 8-10
3 x 15-20
3 x 15-20

BIKE
(Refer to Cross Training Library)

Time
Beginner 25 Min
Intermediate 45 Min
Advanced 65 Min

Week 7-8

Reps
4 x 5 @ 85% 1RM
adlift 4 x 6-8
ll Goblet Squat
chine 4 x 10-15
t 4 x 10-15
hine
ell Lunge 4 x Failure
4 x 10-15
4 x 15-20

Rounds x 15-20 Reps

Raise
Twist
h

Workout
10K Time Trial

Beginner at Current Pace

Intermediate at Current Pace
Advanced at Current Pace

Time
Beginner 40 Min
Intermediate 70 Min
 Advanced 100 Min

Reps
ation) 4 x 4 @ 90% 1RM
ch 4 x 6-10
wn
On Last Set 4 x 8-12
ess (Any Variation) To Failure
On Last Set
4 x 8-12
To Failure
3 x 10-12
3 x 10-12

BIKE
(Refer to Cross Training Library)

Time
Beginner 25 Min
Intermediate 45 Min
Advanced 65 Min

Week 7-8

Reps
ess 4 x 6-10
ell Hammer Curl 3 x 8-10
Preacher Curl
Down 3 x 10-15
xtension 3 x 8-10
Lateral Raise
e 3 x Failure
ar 3 x 12 -20
n w/ EZ Bar
3 x Failure
3 x 12-20
3 x 12-20

BIKE
(Refer to Cross Training Library)

Time
Beginner 25 Min
Intermediate 45 Min
Advanced 65 Min

Reps
Reps

t 4 x 6-10
4 x 6-10
or Standing)
hine 4 x 12-20
4 x 12-20
e Ext (Holding Plate) 3 x 8-12
3 x 8-12
3 x 8-12

Workout
10K Time Trial

Beginner at Current Pace

Intermediate at Current Pace
Advanced at Current Pace

Time
Beginner 40 Min
Intermediate 70 Min
Advanced 100 Min

Week 7-8

Reps
Press 3 x 3 @ 95% 1RM
h Press 4 x 6-8
4 x 8-10
1 x Failure
4 x 10-15
t 4 x Failure
3 x 10-20
3 x Failure

BIKE
(Refer to Cross Training Library)

Time
Beginner 25 Min
Intermediate 45 Min
 Advanced 65 Min

Reps
ull-up 3 x Fail
Row 4 x 6-8
url
t 3 x 8-10
3 x Fail
Set Each Set 4 x 8-10
3 x 8-10
y
3 x 8-10
3 x 15-20
3 x 15-20

BIKE
(Refer to Cross Training Library)

Time
Beginner 25 Min
Intermediate 45 Min
Advanced 65 Min

Week 9-10

Reps
3 x 3 @ 95% 1RM
adlift 4 x 6-8
ll Goblet Squat
chine 4 x 10-15
t 4 x 10-15
hine
ell Lunge 4 x Failure
4 x 10-15
4 x 15-20

Rounds x 15-20 Reps

Raise
Twist
h

Workout
400 Meter (1/4 Mile) @ 5K Pace
Rounds:
 Beginner 8x
Intermediate 10x
Advanced 12x

Time

Beginner 40 Min
Intermediate 70 Min
Advanced 100 Min

Reps

ation) 3 x 3 @ 95% 1RM

ch 4 x 6-10
wn
On Last Set 4 x 8-12
ess (Any Variation) To Failure
On Last Set
4 x 8-12
To Failure
3 x 10-12
3 x 10-12

BIKE
(Refer to Cross Training Library)

Time
Beginner 25 Min
Intermediate 45 Min
Advanced 65 Min

Week 9-10

Reps
ess 4 x 6-10
ell Hammer Curl 3 x 8-10
Preacher Curl
Down 3 x 10-15
xtension 3 x 8-10
Lateral Raise
e 3 x Failure
ar 3 x 12 -20
n w/ EZ Bar
3 x Failure
3 x 12-20
3 x 12-20
BIKE
(Refer to Cross Training Library)

e Cool Down (Easy Pace)

3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace

Rounds:
Beginner 4x
Intermediate 5x
Advanced 6x

Reps
t 4 x 6-10
4 x 6-10
or Standing)
hine 4 x 12-20
4 x 12-20
e Ext (Holding Plate) 3 x 8-12
3 x 8-12
3 x 8-12

Workout
3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace
Rounds:
Beginner 4x
Intermediate 5x
Advanced 6x

Time
Beginner 40 Min
Intermediate 70 Min
Advanced 100 Min

Week 9-10

Reps
Press 3 x 3 @ 95% 1RM
h Press 4 x 6-8
4 x 8-10
1 x Failure

t
 Press
h Press

4 x 10-15
t 4 x Failure
3 x 10-20
3 x Failure

BIKE
(Refer to Cross Training Library)

Time
Beginner 25 Min
Intermediate 45 Min
Advanced 65 Min

Reps
ull-up 3 x Fail
Row 4 x 6-8
url
t 3 x 8-10
3 x Fail
Set Each Set 4 x 8-10
3 x 8-10
y
3 x 8-10
3 x 15-20
3 x 15-20

BIKE
(Refer to Cross Training Library)

Time
Beginner 25 Min
Intermediate 45 Min
Advanced 65 Min

Week 9-10

Reps
3 x 3 @ 95% 1RM
adlift 4 x 6-8
ll Goblet Squat
chine 4 x 10-15
t 4 x 10-15
hine
ell Lunge 4 x Failure
4 x 10-15
 adlift
ll Goblet Squat
chine
t
hine
ell Lunge

4 x 15-20

Rounds x 15-20 Reps

Raise
Twist
h

Workout
400 Meter (1/4 Mile) @ 5K Pace
Rounds:
Beginner 8x
Intermediate 10x
Advanced 12x

Time

Beginner 40 Min
Intermediate 70 Min
Advanced 100 Min

Reps

ation) 3 x 3 95% 1RM

ch 4 x 6-10
wn
On Last Set 4 x 8-12
ess (Any Variation) To Failure
On Last Set
4 x 8-12
To Failure
3 x 10-12
3 x 10-12

BIKE
(Refer to Cross Training Library)

Time
Beginner 25 Min
Intermediate 45 Min
Advanced 65 Min

Week 9-10
Reps
ess 4 x 6-10
ell Hammer Curl 3 x 8-10
Preacher Curl
Down 3 x 10-15
xtension 3 x 8-10
Lateral Raise
e 3 x Failure
ar 3 x 12 -20
n w/ EZ Bar
3 x Failure
3 x 12-20
3 x 12-20

BIKE
(Refer to Cross Training Library)

Time
Beginner 25 Min
Intermediate 45 Min
Advanced 65 Min

Reps

t 4 x 6-10
4 x 6-10
or Standing)
hine 4 x 12-20
4 x 12-20
e Ext (Holding Plate) 3 x 8-12
3 x 8-12
3 x 8-12

Workout
3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace
Rounds:
Beginner 4x
Intermediate 5x
Advanced 6x

Time
Beginner 40 Min
Intermediate 70 Min
Advanced 100 Min
 Week 9-10

Reps
Press 4 x 8 @ 65% 1RM
h Press 4 x 6-8
4 x 8-10
1 x Failure
4 x 10-15
t 4 x Failure
3 x 10-20
3 x Failure

BIKE
(Refer to Cross Training Library)

Time
Beginner 15 Min
Intermediate 30 Min
Advanced 45 Min

Reps
ull-up 3 x Fail
Row 4 x 6-8
url
t 3 x 8-10
3 x Fail
Set Each Set 4 x 8-10
3 x 8-10
y
3 x 8-10
3 x 15-20
3 x 15-20

BIKE
(Refer to Cross Training Library)

Time
Beginner 15 Min
 Intermediate 30 Min
Advanced 45 Min

Week 11-12

Reps
4 x 8 @ 65% 1RM
adlift 4 x 6-8
ll Goblet Squat
chine 4 x 10-15
t 4 x 10-15
hine
ell Lunge 4 x Failure
4 x 10-15
4 x 15-20

Rounds x 15-20 Reps

Raise
Twist
h

Workout
400 Meter (1/4 Mile) @ 5K Pace
Rounds:
Beginner 4x
Intermediate 5x
Advanced 6x

Time

Beginner 25 Min
Intermediate 45 Min
Advanced 60 Min

Reps

ation) 4 x 8 @ 65% 1RM

ch 4 x 6-10
wn
On Last Set 4 x 8-12
ess (Any Variation) To Failure
On Last Set
4 x 8-12
To Failure
3 x 10-12
3 x 10-12
BIKE
(Refer to Cross Training Library)

Time
Beginner 15 Min
Intermediate 30 Min
Advanced 45 Min

Week 11-12

Reps
ess 4 x 6-10
ell Hammer Curl 3 x 8-10
Preacher Curl
Down 3 x 10-15
xtension 3 x 8-10
Lateral Raise
e 3 x Failure
ar 3 x 12 -20
n w/ EZ Bar
3 x Failure
3 x 12-20
3 x 12-20

BIKE
(Refer to Cross Training Library)

e Cool Down (Easy Pace)

3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace

Rounds:
Beginner 2x
Intermediate 3x
Advanced 4x

Reps
t 4 x 6-10
4 x 6-10
or Standing)
hine 4 x 12-20
4 x 12-20
e Ext (Holding Plate) 3 x 8-12
3 x 8-12
3 x 8-12
 Workout
3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace
Rounds:
Beginner 2x
Intermediate 3x
Advanced 4x

Time
Beginner 25 Min
Intermediate 45 Min
Advanced 60 Min

Week 11-12

Reps
Press 1RM
h Press 4 x 6-8
4 x 8-10
1 x Failure
4 x 10-15
t 4 x Failure
3 x 10-20
3 x Failure

BIKE
(Refer to Cross Training Library)

Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min

Reps
ull-up 3 x Fail
Row 4 x 6-8
url
t 3 x 8-10
3 x Fail
Set Each Set 4 x 8-10
3 x 8-10
y
Row
url
t

Set Each Set

y
3 x 8-10
3 x 15-20
3 x 15-20

BIKE
(Refer to Cross Training Library)

Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min

Week 11-12

Reps
1RM
adlift 4 x 6-8
ll Goblet Squat
chine 4 x 10-15
t 4 x 10-15
hine
ell Lunge 4 x Failure
4 x 10-15
4 x 15-20

Rounds x 15-20 Reps

Raise
Twist
h

As Far As You Can Go

Beginner 70 Min
Intermediate 90 Min
Advanced 120 Min

Reps
Reps

ation) 1RM
ch 4 x 6-10
wn
On Last Set 4 x 8-12
ess (Any Variation) To Failure
On Last Set
4 x 8-12
To Failure
3 x 10-12
3 x 10-12

BIKE
(Refer to Cross Training Library)

Time
Beginner 20 Min
Intermediate 40 Min
Advanced 60 Min

Week 11-12

Reps
ess 4 x 6-10
ell Hammer Curl 3 x 8-10
Preacher Curl
Down 3 x 10-15
xtension 3 x 8-10
Lateral Raise
e 3 x Failure
ar 3 x 12 -20
n w/ EZ Bar
3 x Failure
3 x 12-20
3 x 12-20

BIKE
(Refer to Cross Training Library)

Reps
t 4 x 6-10
4 x 6-10
or Standing)
hine 4 x 12-20
4 x 12-20
e Ext (Holding Plate) 3 x 8-12
3 x 8-12
3 x 8-12

As Far As You Can Go

Beginner 70 Min
Intermediate 90 Min
Advanced 120 Min

Week 11-12