HYBRID FITNESS

 We are currently running our beta trial for this new class style

The Hybrid fitness class fills a gap that our Functional Fitness, and Pump classes do not fill.

This program places more time and energy into building our aerobic base or endurance while incoorporating some strength training. Whether you are training for hybrid racing, looking to build raw stamina, or preparing for events like Hyrox races, this high-energy class delivers the ultimate conditioning experience.

Hybrid Fitness will now be offered as its own standalone class. The programming focuses on aerobic development centered around stations such as running, rowing, burpees, and jump rope.

It will challenge you with progressively tougher paces and durations based on your ability. The class is designed to test and improve your ability to maintain speed, push through fatigue, and build your aerobic base by exposing you to longer, faster sessions while concentrating on breathing.

 Key Benefits of the Hybrid Fitness Program:

• Cardiovascular Endurance: Sustained intervals on the Echo bike, rower, and running tracks rapidly increase your VO2 max and overall lung capacity.
• Improved Recovery Time: A stronger aerobic engine lowers your heart rate faster during rest, allowing you to recover more quickly between heavy lifting sets or intense daily tasks.
• Mental Toughness: Pacing your breathing and maintaining form while fatigued builds the psychological resilience needed for tough workouts and races.
• Hybrid Race Readiness: Pairing high-intensity cardio with functional movements prepares your body for the physical demands of obstacle and hybrid competitions
  

We will also include periods where we work on basic strength qualities, using smaller portions of class to directly train your strength. This will help improve your ability to handle higher volume and reduce injuries.



Here is a breakdown as to how a Hybrid Fitness class would be structured and an example of a class program:

This is where we will build our base line strength. We will focus on the major movement patterns such as Squat, Hinge, Upper push, and upper pull. While simple, these movements will support your aerobic fitness and volume. Helping you build a stronger base and reduce injury risk. 

Here is the core of the class. We will rotate through different stations including Running, Rowing, Biking, and box jumps combined with Functional movements to build your aerobic endurance. Expect a serise or intervals with increasing paces week to week based on your ability.

Finishing with extra core and accessory work will allow us to work on areas of our body and strength that get missed or easily overlooked during the Strength and Cardio sections.

A: Strength

E(3:00) X 4;

8 Back Squat

Perform at a 6-7/10 RPE

B: Cardio

Alternate Stations

B1: Every 2:30 x 4 sets

in 2 min

300m Run

ME Dumbbell Snatch

*Choose a distance that takes you no more that 90 sec, increase if needed.

-2-3 min rest-

B2) AMRAP 10

75m Row +75m every round

14 Goblet reverse lunge

5-10 push-up

-2-3 min rest-

B3) AMRAP 10

10 cal Sprint

5 Strict pull-up

Rest=Work between rounds

-2-3 min rest-

C: Core/ Accessories

3-4 Sets

20-40 sec Hollow hold

8-10 Dumbbell or Barbbell Curls

8-10 Dumbbell or barbell Floor press

If so, great! We will begin adding Hybrid Fitness to the class schedule starting the week of November 5th and will run through Nov 28th. If you're interested, you can sign up below!