WEEK 9 - Hybrid Training 16 Week Plan
WEEK 9
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 9:
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MONDAY — Run + Lower Body Strength
AM: 7 mile run (Aerobic / “Easy”)
PM: Lower Body Strength
- Leg Extensions: 5 x 10-12
- Leg Curls: 5 x 10-12
- Bulgarian Split Squats: 3 x 10-12
- Barbell Squats: 5 x 5
- Walking Barbell Lunges: 4 x 20 (10 each leg)
TUESDAY — Shoulders/Arms Strength
- 100 Push-Ups
- 50 Pull-Ups
- DB Lateral Raise: 5 x 12-15
- Rear Delt Fly: 3 x 12-15
- Barbell Overhead 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) + Barbell Curl (10): 3x
WEDNESDAY — Run + Back/Biceps Strength
AM: 7 miles (speed workout)
PM: Back/Biceps Strength
- Pull-Ups: 5x AMRAP
- Low Cable Row: 4 x 10-12
- Lat Pulldown: 4 x 10-12
- Barbell Row: 3 x 8-10
- Cable Pull-Throughs: 4 x 12-15
- Back Extensions: 3 x 15
- Hammer Curls: 4 x 12-15
- Chin-Ups: 4 x AMRAP
THURSDAY — Run or Hyrox Circuit
60 minute run (Aerobic / “Easy”)
Hyrox Circuit:
60 minute AMRAP (as many rounds as possible)
-1k run
-1k row
-1k ski
-25 wall balls
FRIDAY — Chest/Triceps Strength
- 100 Push-Ups
- Cable Chest Fly: 5 x 10-12
- Incline Barbell Press:4 x 6-8
- Flat DB Chest Press: 4 x 10-12
- Bodyweight Dips: 3 x AMRAP
- Skull Crushers: 3 x 10-12
- Overhead DB Single-Arm Tricep Extension: 3 x 12-15
SATURDAY — Long Run
12 miles (speed workout)
-2 mile warm up
-3 miles at 5k pace
-1 mile easy
-3 miles at 5k pace
-1 mile easy
-2 mile cool down
SUNDAY — Rest / Recovery
- Foam rolling, stretching, yoga, optional walk
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