WEEK 11 - Hybrid Training 16 Week Plan
WEEK 11
16-WEEK HYBRID TRAINING PLAN
Notes:
- Rest 1–2 minutes between sets.
- Prioritize sleep, hydration, and pre/post workout fueling.
- Adjust run intensity (Zone 2 or Tempo) based on your training phase.
Download the PDF for Week 11:
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MONDAY — Run + Lower Body Strength
AM: 7 mile run (Aerobic / “Easy”)
PM: Lower Body Strength (Heavy Focus)
- Leg Extensions: 5 x 10-12
- Leg Curls: 5 x 10-12
- Bulgarian Split Squats: 3 x 10-12
- Barbell Squats: 4 x 8-10
- Walking Barbell Lunges: 4 x 20 (10 each leg)
- Romanian DB Deadlifts: 3 x 10-12
TUESDAY — Shoulders/Arms Strength
- 100 Push-Ups
- 50 Pull-Ups
- DB Lateral Raise: 5 x 12-15
- Upright Barbell Row: 3 x 12-15
- DB Shoulder Press: 4 x 6-8
- Front Plate Raises: 4 x 12-15
- Seated DB Shoulder Press: 3 x 10-12
- Superset: DB Bicep Curl (10) + Bodyweight Dips (AMRAP): 3x
- Superset: Tricep Pushdown (15) + Hammer Curl (10): 3x
WEDNESDAY — Run + Back/Biceps Strength
AM: 6 mile run (Aerobic / “Easy”)
PM: Back/Biceps Strength
- Pull-Ups: 5x AMRAP
- Low Cable Row: 4 x 10-12
- Lat Pulldown: 4 x 10-12
- Single Arm Dumbbell Row: 3 x 8-10
- T-Bar Row: 4 x 12-15
- Back Extensions: 3 x 15
- Barbell Curls: 4 x 12-15
- Chin-Ups: 4 x AMRAP
THURSDAY — Run or Hyrox Circuit
75 minute run (Aerobic / “Easy”)
Hyrox Circuit (“Baseline”)
*As fast as possible
4 x 1k run (60 seconds rest between)
50 wall balls
4 x 1k row (60 seconds rest between)
50 wall balls
4 x 1k ski (60 seconds rest between)
50 wall balls
FRIDAY — Chest/Triceps Strength
- 100 Push-Ups
- Cable Chest Fly: 5 x 10-12
- Incline DB Press:4 x 10-12
- Barbell Bench Press: 5 x 5
- Bodyweight Dips: 3 x AMRAP
- Skull Crushers: 3 x 10-12
- Cable Tricep Extensions: 3 x 12-15
SATURDAY — Long Run
13 miles (speed workout)
-2.5 mile warm up
-2 x (3 miles hard + 1 mile easy)
-2.5 mile cool down
SUNDAY — Rest / Recovery
- Foam rolling, stretching, yoga, optional walk
SHOP BPN SUPPLEMENTS
