Transformations
Nutritious Recipes
RUN, LIFT & SWEAT
Coach Annabelle has created this 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.
Available with 2 Levels to choose from.
ABOUT
HYBRID PROGRAM
6 Weeks
Running
Improve Strength
ConditioningHybrid is perfect for you if your goal is to:
✓ Improve strength and cardiovascular endurance.
✓ Improve your running performance with a 5km-15km goal.
✓ Compete in Hyrox.
Throughout this Program you will enjoy a combination of Weighted Workouts, Conditioning Sessions and Running.
This Program is suited for intermediate trainers with 2 levels to choose from. However, all Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
Level 1 is perfect for you if your goal is to:
✓ Build Muscle and Strength✓ Introduce Running into your Routine
✓ Improve Running Performance with a 5-10km goal
Level 2 is perfect for you if your goal is to:
✓ Improve Muscular Endurance✓ Improve Running Performance with a 10-15km goal.
✓ Build Muscle and Strength
✓ Improve Heart Rate whilst Running
INSIDE THE APP
Redefine Your Limits
This Hybrid Program seamlessly blends the benefits of running and strength training to enhance both cardiovascular fitness and muscle preservation. Choose between a 4, 5 or 6 training day split with 40-60 minute workouts.
ELEVATE YOUR NUTRITION
Customisable Meal Guides tailored to your calorie and macro targets. You'll also receive access to a library of 1500+ macro-friendly recipes to help you learn how to nourish your body, fuel your workouts, and achieve the best results possible.
Unleash Your potential
Enjoy daily goal setting, reflection and the ability to track your hydration, activity, nutrition, sleep and so much more.
COMMUNITY TESTIMONIALS
The Hybrid Program has pushed my limits and delivered exceptional results! The structured strength and conditioning workouts have significantly enhanced my muscle tone and endurance, while the specialised running sessions have improved my speed and stamina beyond what I thought possible. To my own amazement, I completed the half marathon with a time of 1hr 44mins! This has to be one of my biggest personal achievements and I feel extremely proud of myself.
- Leanne (Hybrid Program)
Completing the MWU hybrid program has been nothing short of transformative. In just over 6 weeks, I've experienced a shift in both my physical and mental well-being. By incorporating a mix of running and strength training into my routine, I've witnessed a significant improvement in my fitness levels. I've felt my muscles grow stronger and more defined as well as a boost in my confidence. This program truly was a fun yet challenging to complete and I loved every bit of it!
- Tabitha (Hybrid Program)
The hardest aspect for running for me was just getting started. I’ve never been a runner and to me, it sounded too hard. When I saw the Hybrid program come out, I felt like it was time to try something new and to challenge myself. I instantly found a love for running and I was able to achieve something I never thought I could. The biggest shift for me was after I committed to a goal that I was excited for, my first 12km run. This program had me running from 5km to 12km in just 6 weeks! I now have a love for running and I’m now at a stage of signing up for my first half marathon!
- Brooke (Hybrid Program)
Before starting the Hybrid program, I have never ever ever ran in my life, never have done cardio and only lifted at the gym quite inconsistently. Today, I finished my first 5k at the best pace I have ever ran, which would have been even faster if I didn't get a major stitch halfway! Thank you Coach Annabelle and thank you MWU Team for creating and including this program! I am over the moon!!
- Andria (Hybrid Program)
Frequently Asked Questions
Intakes commence 10am every Monday and as soon as you confirm your order, you will receive instructions on how to access our App and begin preparing for Day 1.
Level 2 is here to take your Hybrid training to the next level.
The key differences you'll experience between levels 1 and 2 are:
✓ You now have the option to run three times per week instead of two, with more specific types of runs such as low heart rate, interval, tempo, and easy runs. Additionally, you can opt to run for a distance rather than just focusing on time.
✓ An increase in overall running distances to push your limits further.
✓ The introduction of a 5km time trial, designed to test your speed and endurance.
✓ Your strength training is taken up a notch, with your lifting sessions tailored to percentages of your one-rep max (1RM).
✓ New Dedicated Upper Body Sessions.
✓ Each session has a mobility warm-up and a warm-up set for the first heavy lift of the workout. There is also a dedicated full-body mobility session each week, this will help aid in recovery and injury prevention.
✓ You'll also encounter new exercises and progressions from Level 1, ensuring continuous improvement and new challenges.
This 6-week Program is broken down into two 3-week blocks. Weeks 1 and 4 follow a low rep range (6-8 reps), focusing on 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. Finally, during weeks 3 and 6, you'll experience high rep ranges (12-15), emphasizing time under tension and accessory exercises.
Throughout the Program, the total time spent running per week will gradually increase, allowing your body to adapt to the new training style. 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. 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.
This 6 week Program can be broken down into two 3-week blocks. Weeks 1 and 4 follow a low rep range (5-8 reps), focusing on strength in your compound lifts. In weeks 2 and 5 you'll follow a medium rep range (8-10) with more accessory movements as well as compound lifts. Finally, weeks 3 and 6 incorporate high rep ranges (10-12), focusing on time under tension muscular endurance.
Throughout the Program, the total time spent running per week will also increase, letting your body slowly adapt to the new training style. Throughout the Program, it focuses on compound lifts using primarily free weights, with options to swap for machines where needed. There are also running-specific exercises incorporated to help improve single-leg strength and strengthen the muscles required.
If you've completed Hybrid Level 1, you'll notice new training styles such as Time trials, Low heart rate runs, Pyramid sets and Isometric holds incorporated into Level 2.
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
You’ll receive app access right away just keep an eye out for an email from our team on how to get started in the MWU App.
Yes! You can use our ‘Restart Program’ feature allowing you to start the following Monday.
By purchasing this Program only, you will gain 12 weeks app access to the Move With Us App.
By purchasing our Platinum Membership you will have on-going access to this Program, as well as our other Programs, all Challenges + exclusive content
Yes! You will have the option to choose from a 4, 5 or 6 day training split each week.
Yes! You can switch between home and gym workouts by toggling between the dumbbell and home icon in the workouts tab.
Yes, you certainly can! If you are not ready to purchase our Platinum Membership, you can join our Program separately. Keep in mind that you will only receive 12 weeks of App Access when purchasing separately.
Absolutely! With our Platinum Membership, you receive access to ALL available MWU Programs and Levels, as well as any Challenge that is released during your Membership.