Hybrid Foundation is a 6-week training block designed to build full-body strength, aerobic endurance, and hybrid conditioning (cardio + functional strength in one session). It’s ideal if you’re getting back into consistent training, want a structured weekly rhythm, or you’re laying a base before a more specific phase (e.g. HYROX prep or a heavier strength/engine block).

Who it’s for?

Beginner-plus to intermediate trainees
You can walk/jog ~30 minutes and perform the basics (squat, hinge, push, row)
Works as a standalone plan (you don’t need to have done any other programme)

What you’ll do each week (5 main + 1 optional):

Lower Strength + Short Engine
Conditioning Intervals (run/row/bike)
Upper Strength + Core
Hybrid Conditioning Circuit
Zone 2 Aerobic + Mobility
Optional Active Recovery
Rest

Time & equipment:

45–65 minutes per session
Mostly RPE-based (no lab testing needed)
Minimal kit: bodyweight + dumbbells or kettlebells (recommended)
Conditioning is flexible: run/bike/rower (match time + effort)

Progression (what changes across 6 weeks):

Weeks 1–2: build patterns and baseline volume
Week 3: intensity touches (sharper intervals / slightly heavier feel)
Week 4: more volume + new movement patterns (unilateral/lateral variety)
Week 5: peak hybrid specificity (benchmark-style hybrid session)
Week 6: deload and consolidate (you should finish fresher, not fried)

Support: Questions as you go? Email info@hybridfitlife.com
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