Divide the reps and distances between partners to enable constant movement for the duration of the workout. When one is working, the other rests. (For instance, you might switch off every 20 lunges, every five burpees, every 10 thrusters, or every 250 meters of a run.) Note how long it takes to complete the workout.
1) 1 KM Run
Complete the 0.62-mile run on a track or treadmill.
2) 1,000 Meter Row
Power the movement with the strength of your legs by pushing through the footpads.
3) 1 KM Run
Complete the 0.62-mile run on a track or treadmill.
4) 100 DumbbellWalking Lunge
Adjust the weight according to your strength and fitness level. Jorgenson recommends using two 15- to 20-pound dumbbells.
5) 1 KM Run
Complete the 0.62-mile run on a track or treadmill.
6) 100 Burpees
Jump or step your feet back to lower your body to the floor, then return to standing. Jump to finish each rep.
7) 1 KM Run
Complete the 0.62-mile run on a track or treadmill.
8) 100 Dumbbell Thrusters
Keep your chest lifted and squat as low as your range of motion allows.
⊖ When one partner is working, the other rests. (For instance, you might switch off every 20 lunges, every five burpees, etc.)
⊕ Note how long it takes to complete the workout.
More on Becoming a Hybrid Athlete
Improve your strength and endurance with two additional challenging workouts at “Train Like a Hybrid Athlete,” from which this workout was excerpted.
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