CROSSOVER — Eight-Week Hybrid Training Program

CROSSOVER is my eight-week hybrid block — built for the athlete who lifts seriously and wants an engine to match. I designed it to solve the problem I kept running into myself: how to train for HYROX and endurance without giving back the muscle I'd worked for.

Six days a week, each with a clear purpose: three lifting sessions (upper, lower, full-body) dosed to hold your strength, one zone-two aerobic session to build the base most hybrid athletes skip, and two conditioning sessions — HYROX-style stations mid-week and a compromised long run on the weekend. One full rest day, honestly earned.

Every session names its target intensity, with a complete RPE and heart-rate-zone primer so the program calibrates to you. Week four is a real deload. Week eight is a benchmark test — log your total, then beat it next block.

Includes substitutions for every station and lift, so a gym without a SkiErg doesn't end the plan, plus a free preview so you can read exactly how the sessions are written before you buy. Formatted for print — clean, monochrome, US Letter.

Self-guided by design: you bring the effort, the program brings the structure. Add QUIET FUEL at checkout for the nutrition framework that fuels the block.