Hybrid Peak Protocol

HybridHybrid Peak Protocol — Level 3

10–12 weeks Program

For:

• Serious Athletes
• Sub-20 5K 
• Strong Lifters

Focus:

• Double Sessions
• Advanced Periodization
• High Performance Output

How the week works:

Six days on, one day off, with four double-session days built around a strict recovery window, rest 4–5 hours between sessions so both the lift and the run get your full output. Three upper body sessions and one leg day, each paired with a run or an erg finisher. One easy bike day and one bike + tempo run day to build aerobic volume without extra pounding. The week closes with a full Hyrox-style compromised session, running, erg, sled, and carries back to back under fatigue, exactly like race day.

What you’ll need for this plan:

• Dumbbells

• Barbells

• Cable Machine

• Pull-Up Bar

• Leg Curl Machine

• Leg Extension Machine

• Bike Machine

• Treadmill with Incline

• Ski Erg and Row Erg (Concept2 or Equivalent)

• Sled + Weight Plates

• Wall Ball