HYBRID 3.0
Hybrid 3.0 is for anyone ready to bring strength, conditioning and running together - whether you've worked through 1.0 and 2.0, or you're stepping in with a strong existing base. The focus is the full hybrid athlete: more power, more control under fatigue, and structured running across the week alongside the lifting. Because being strong without an engine, or fit without strength, leaves real performance on the table.
TRAINING STYLE:
Cardiovascular FitnessStrengthPower and AgilityStabilityRunningMobility
PROGRAM GOAL:
Where strength, conditioning and running come together. Hybrid 3.0 layers in more power, more control under fatigue, and structured running across the week - the peak of the Hybrid series. Phase 3 of 3.
WHO THIS IS FOR:
For athletes ready to bring running together with strength and conditioning. Best if you've completed Hybrid 1.0 and 2.0 but with a strong existing training base you can step straight in, just stay honest finding your starting paces and loads in week one. Phase 3 of the Hybrid series.
WHAT IS THIS PROGRAM:
Phase 3 of the Hybrid series - strength, conditioning and running combined, with more power and control under fatigue. 8 weeks, main lift overloaded across two 4-week accessory blocks. Train 6 days: Mon Lower, Tue Easy Run, Wed Upper, Thu Interval Run, Fri Posterior, Sat Long Run. Strength days = a 10–15 min Prep + a 45–60 min Strength session. We recommend completing 1.0 and 2.0 first.
SAMPLE SESSIONS:
1
SESSION DESCRIPTION
Start here. Today's prep begins with cardio movement to elevate your heart rate and drive blood flow, then transitions into mobility work and calf accessory to prime the lower body for the work ahead. We finish with CNS priming and power — quality reps, consistent power output across every rep. We're not working into fatigue here; we do that later in the session. Take 10–15 minutes total, then head straight into your strength session.
A2)Hip Flexor Stretch with Thoracic Rotation
1x8
B)Isometric Split Squat Loaded Deficit Soleus Raise
3x8
C)Box Jump To SL Land W Knee Drive
3x4
2
SESSION DESCRIPTION
Welcome to Rebuildr's Hybrid 3.0. This is where strength, conditioning, and running come together — layering in more power, more control under fatigue, and the integration of running across three distinct sessions per week. If you've come from Hybrid 1.0 and 2.0, this builds directly off everything you've laid down. If you're stepping straight into 3.0, that's okay too — just stay extra honest with yourself this week as you find your starting point across the lifting and the running. We recommend completing 1.0 and 2.0 first, but if you have a strong existing training base, 3.0 will meet you where you are.
For the duration of these 8 weeks, you will progressively overload your compound lift of each session, while working through 2x 4 week blocks of accessories which we will progressively overload via reps, sets or load each week.
Week 1-4 = Block 1
Week 5-8 = Block 2
Monday = Lower
Tuesday = Easy Run
Wednesday = Upper
Thursday = Interval Run
Friday = Posterior
Saturday = Long Run
Each strength day will have 2x sessions:
1. Prep (start here - this should take no longer than 10-15 minutes)
2. Strength (after prep, commence your session. This should take no longer than 45-60 minutes).
This week is about establishing your baseline for a new wave of movements and a new wave of running. For each exercise, select a moderate load — one that either leaves 2–3 reps in the tank at the end of each set, or one that challenges your stability and control (for movements where quality matters more than weight). For your compound lift (A2) specifically, please complete 1–3 warm-up sets of increasing load before commencing your prescribed working sets. For your runs, ease in conservatively — establish your baseline paces and efforts before pushing. This is what we'll build off of for the next 4 weeks. Prioritize movement quality and run quality over everything else.
A1)Hip Axial Rotation in Side Plank
3x5
A2)Barbell FFE Reverse Lunges
3x8
B1)Eccentric Single Leg BB RDL
3x5
B2)Modified Copenhagen Dip To Knee Drive
3x8
C)Banded Hip Flexion Supine on Bench
3x10
D)Deceleration Catch Bulgarian Split Squat
3x5
