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Hybrid

5 a week · 60 min · 12 places

Hybrid

One main lift, then a conditioning piece. For weeks where you can only get in twice.

How the 60 minutes are spent

  1. 8min

    Warm-up

    The same eight minutes as a strength class. It works for both halves of the session.

  2. 22min

    The main lift

    One lift, three or four working sets. Squat, press or hinge, following the same twelve-week wave as the strength classes.

  3. 18min

    Conditioning piece

    Shorter and sharper than a full conditioning class, and chosen so it does not fight the lift you have just done.

  4. 8min

    Accessory work

    One supporting movement, usually pulling or single-leg, done at an easy effort.

  5. 4min

    Put away and log

    Strip the bar, rack the plates, write down the numbers.

Hybrid exists because of an honest observation: most people can get to the gym twice a week, not four times, and telling them to choose between strength and conditioning means they do neither properly.

How the halves fit together

The lift always comes first, because doing it after twenty minutes of conditioning would mean lifting badly, and lifting badly is how people get hurt and how bad habits get built.

The conditioning half is deliberately chosen not to fight the lift. Squat day gets an upper-body or a carry piece. Press day gets a bike or a row. Deadlift day gets something on a machine rather than anything that asks your back for more.

Where it sits in the twelve weeks

Hybrid follows the same twelve-week wave as Barbell Strength, at slightly lower volume. If you do two Hybrid classes a week you are running the strength programme at about two-thirds of the load, and you will still be lifting more in week twelve than you were in week one.

If you get to a third session most weeks, a coach will usually suggest you make that one a full strength class rather than a third Hybrid.

On the timetable

Hybrid, this week

The whole week →