> For the complete documentation index, see [llms.txt](https://guide.acidgambit.com/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://guide.acidgambit.com/programs/hybrid-athlete.md).

# Hybrid Athlete

The Hybrid Athlete program is designed to blend strength, speed, agility, and endurance into a balanced training cycle. With an equal emphasis on weightlifting, cardiovascular fitness, and athletic conditioning, this program is perfect for the all-around athlete who wants to maximize performance across a wide range of disciplines.

Sample Week:

*Monday*:

* Intervals
  * 10 min warm-up jog
  * 6x400m (90 sec RI)
  * 10 min cool-down

*Tuesday*:

* Strength
  \*

*Wednesday*:

* Deadlifts: 5 sets, 5 reps
* 1 mile Run: Timed

*Thursday*: Rest

*Friday*:

* Overhead Press: 4 sets, 8 reps
* Box Jumps: 4 sets, 20 reps
* 2k Row: Timed

*Saturday*:

* Pull-ups: 4 sets, 8 reps
* METCON: 21-15-9 reps of Thrusters and Burpees for time

*Sunday*: Active Rest