The Ultimate Guide to Hybrid Training

The Ultimate Guide to Hybrid Training

A new era of training is here…

Get ready to run, lift and sweat your way to your fittest, strongest self!

Introducing our brand new HYBRID PROGRAM

Coach Annabelle has created the Hybrid Program to combine the best of running and strength training, and help you experience the effectiveness of hybrid training. Programmed to improve your cardiovascular fitness without sacrificing muscle gain, Hybrid is here to take your performance to the next level.

So who’s it for? The Hybrid Program is perfect for you, if you:

✓ Want to build muscle and strength while improving your cardiovascular fitness.
✓ Are looking to improve your running performance with a 5km-10km goal.
✓ Want to improve strength in compound lifts.
✓ Enjoy diverse 20-60 minute workouts.

✓ Are ready to become your fittest, strongest self.

Plus, every Move With Us Program is paired with our proven approach to nutrition. When you join our Hybrid Program or Platinum Membership, you'll receive access to customisable Meal Guides tailored to your goals and a library of 1200+ macro-friendly recipes to help you learn how to nourish your body, fuel your workouts, and achieve the best results possible.

Our Hybrid Program is now available to join with weekly intakes commencing every Monday. For our Platinum Members, Hybrid Program can now be accessed in your MWU App via the Program Switcher. And as this is a Program, it is available any time throughout the year! 📲

But first, let’s take a dive into exactly what you can expect from this Program! Keep reading to find out more.

What can you achieve with Hybrid?

By completing this 6 Week Program you can expect to:

✓ Increase overall cardiovascular endurance.
✓ Improve running performance.
✓ Improve strength in compound lifts.
✓ Build a strong core and glutes.
✓ Become your fittest, strongest self.

What training can I expect with Hybrid?

In this Program, you will enjoy a combination of:

✓ Mobility and Cardio Warm-Ups.
✓ Warm Up Sets designed to prime your body for the main lift.
✓ Full Body and Lower Body Weighted Workouts.
✓ Full Body Conditioning Workouts to assist in increasing fitness levels.
✓ Interval, Long Distance and Fartlek Running Sessions designed to improve your running performance.

✓ Core Finishers to finish your workout on a high.

Each session will vary in duration with the gym workouts taking between 50-60 minutes to complete and the running sessions ranging between 20-60 minutes. If you’re short on time, sets can be decreased or time running can be shortened, and will still allow a great workout.

Plus you’ll also have the option to select between 4, 5, or 6 training days per week.

In the Hybrid Program, the training is broken down into two 3-week blocks, and each week the training split will slightly vary. So let’s break it down even further and take a look at what you can expect with the different training components over the 6 weeks.

The initial weeks of this Program may pose a challenge, especially if this style of training is new for you. However, the structure is designed to gradually increase intensity from weeks 1 to 6 as your body adjusts to the new movement patterns.

In Weeks 1 and 4, the strength-based workouts follow a low rep range (6-8 reps), focusing on building strength in your compound lifts. In weeks 2 and 5, you'll transition to a medium rep range (8-12), incorporating more running-specific and single-leg movements. And lastly in weeks 3 and 6, you'll experience high rep ranges (12-15), emphasising time under tension and accessory exercises.

The Program primarily focuses on compound lifts using free weights, with options to swap for machines where needed. Running-specific exercises are also incorporated to enhance single-leg strength and target the required muscles.

Throughout the Program, the total time spent running per week will gradually increase, allowing your body to adapt to the new training style.

Now it’s time to take a closer look at the training split! 🏋️‍♀️ 

Want to know more?

We answer the commonly asked questions below:

When can I join Hybrid?

Sign-ups are open for the Hybrid Program!

As this is a Program, you will have immediate access and be able to set your start date to the current week to start right away. Our Hybrid Program will have weekly intakes commencing each Monday throughout the year.

As soon as you confirm your order, you will receive instructions via email on how to access our MWU App and begin preparing for Day 1. You’ll enjoy 12 weeks of full App access if you choose to join this Program separately, or alternatively, explore our Membership options for 12 months App access. For a step-by-step guide to get started please click here.

Is this Program included in the Platinum Membership?

Yes! When you sign up for our Annual Platinum Membership, you receive access to ALL available MWU Programs and Levels for 12 months, as well as access to ALL upcoming Challenges launched in the next 12 months.

For our Platinum Members, you'll be able to access the Hybrid Program via the Program Switcher in your MWU App when App access is live.

1️⃣ Simply click on your Profile pic to open up your App menu
2️⃣ Select your current Program
3️⃣ Click on the ‘Programs’ tab to view all current available Programs
4️⃣ Select the Hybrid Program
5️⃣ Choose your preferred start date

6️⃣ Complete your onboarding questionnaire

What training experience is required?

To complete this Program, some knowledge of movements and gym experience is advised. However, with the regressions and swaps provided, this Program can easily be adapted to suit those just starting out. It is also suitable for anyone looking to start adding running into their routine or simply challenge themselves.

Does this Program include Home and Gym options?

Yes! You can switch between home and gym workouts by toggling between the dumbbell and home icon at the top of your screen in the Workouts tab.

What equipment do I need?

A standard gym should provide all equipment required to complete gym workouts. If you're completing Hybrid from home, you'll need:

  • A Yoga Mat
  • Set of Dumbbells
  • Kettlebell
  • Box or Bench
  • Skipping Rope
  • Resistance Band
  • Booty Band

Which Nutrition Goal should I choose for the Hybrid Program?

This Hybrid Program seamlessly blends the benefits of running and strength training to enhance both cardiovascular fitness and muscle preservation and nutrition plays a key role in this, which is why we recommend choosing either Maintenance or Muscle Gain for your Nutrition Goal!

However, recognising what you want to get out of this program is crucial to align your nutritional goal with your fitness goals.

Let's explore your goal options:

Muscle Gain: For those aiming to push a little harder in their training, optimise performance and build lean muscle mass by eating in a calorie surplus, this goal is for you! Choosing muscle gain will not only boost your energy levels but may also involve a natural, slight increase in body fat percentage during this phase which is necessary for optimising those gains. 

Maintenance: Perfect for those wanting to maintain their strength and push harder in their training without entering a calorie surplus. With the maintenance goal, you'll sustain a steady calorie intake to support your workouts and make progress in strength training while avoiding significant weight fluctuations.

Both: This goal combines a modest calorie deficit for steady weight loss with a focus on muscle preservation. While challenging, it's achievable to simultaneously experience fat loss and muscle growth, particularly suitable for beginners or those returning to weight training after some time off.

Lose Body Fat: This goal is made for individuals primarily focused on overall weight loss and involves a significant calorie deficit. Our Hybrid workouts emphasise performance and progression in cardiovascular fitness which will be harder to achieve in a calorie deficit as this comes with lower calories and lower energy. However, if weight loss is your primary goal, this is perfect for you!

Remember, regardless of your chosen goal, our Hybrid Program workouts are designed to push you that little bit harder and help you embrace a healthier, fitter lifestyle. Let's embark on your journey toward a stronger, more confident you!

If you have any further questions about the Hybrid Program, don’t hesitate to reach out to us at 📧 or click the chat button to talk to our friendly Team today → 

Our MWU Team is always here to help keep you accountable, and provide you with all the support and guidance that you need to succeed ❤️