What is Hybrid Training? - Examples & Hybrid Training Program
Hybrid training is a powerful and versatile approach to fitness that combines different training types —usually strength and cardio—within the same session or training program. It's an effective way to build strength, get fit and improve your endurance.
What is Hybrid Training?
Hybrid training refers to combining two or more training styles in your workout routine—most commonly strength training and endurance/cardio training, but it can also include flexibility and mobility exercises.
For strength training it can be for example weightlifting and bodyweight resistance, and for cardio it could be running, cycling or a HIIT session. When it comes to the mobility part it can be yoga or different stretching and flexibility exercises using a foam roller. The goal with hybrid workouts is to improve overall athletic performance.
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Hybrid training program
Here you have four different examples of Hybrid Training workouts to add to your training plan.
We have a few different Hybrid Training splits to choose from. There is a strength + cardio session, a kettlebell + cardio workout, a bodyweight hybrid, and an AMRAP Hybrid with a CrossFit style to it.
Let's start with Strength + Cardio.
Do all sets of part A first. Once you’ve finished all strength sets, transition into part B sets, the conditioning finisher.
Part A: Strength
3x5 Deadlifts
Part A: Strength
3x8 Pull-ups
Part A: Strength
3x8 Dumbbell Shoulder Press
Part B: Sprint Finisher
5x10 Burpees
Part B: Sprint Finisher
5x20 Mountain Climbers
Part B: Sprint Finisher
5x30 second sprint (treadmill or outside)
Kettlebell & Cardio
Perfect for both gym and home workout.
Repeat for 5 rounds.
10 kettlebell swings
10 push ups
10 goblet squats
200 meter run
Bodyweight Hybrid
A perfect workout you can do anywhere since you don't need any equipment.
Do 5 rounds with 1 minute rest between rounds.
10 jump squats
10 push ups
10 walking lunges (each leg)
20 mountain climbers
30 second plank
AMRAP Hybrid (CrossFit)
A CrossFit inspired AMRAP Hybrid workout that boosts both muscular endurance and metabolic conditioning.
Do a 20 minute AMRAP (as many rounds as possible)
5 deadlifts
10 pull ups
15 wall balls
200 meter run
5 benefits of effective Hybrid Training
There are many benefits within the Hybrid Training format. Here are just a few examples:
Balanced Fitness: Improves multiple domains—strength, endurance, speed, agility.
Muscle Gain: Builds lean muscle.
Metabolic Boost: Alternating between anaerobic and aerobic work enhances metabolism.
Time-Efficient: You train multiple systems in one workout.
Mental Challenge: Keeps workouts mentally stimulating and goal-oriented.
How to incorporate mobility & flexibility into your hybrid training program
It’s a great idea to add mobility into your hybrid training, both to improve flexibility but also to get in some lighter workouts in between your heavy lifting or longer runs – to add calm recovery into your routine. This could also help with injury prevention and movement quality.
Here are a few examples:
Low intensity jog + a mobility flow with yoga poses like downward facing dog, cat cow and different twists and stretches.
Strength exercises combined with mobility poses in a superset format with flow. For example going from a push up to a cobra stretch or a plank into a downward facing dog yoga pose. Check out our article on supersets if you want more inspiration and examples of superset workouts to try out.
On low impact or resting days try to incorporate some mobility and flexibility exercises to stretch your body. It doesn’t have to be long, just a few minutes when you wake up or before going to bed makes a great difference.
Here are a few articles for even more mobility inspiration: