8-Week Integrated Hybrid Training Hub

8-Week Integrated Hybrid Training Hub

Track your progress across your concurrent conditioning and strength programs.

Hybrid Schedule: Weeks 1-8

Select a week from the navigation bar above to view your daily workouts. This is your fixed conditioning and running plan, focused on functional grit, pull-ups, and rope pulls.

Plan Legend

Equipment Key:

  • Vest: GORUCK Vest (or plate carrier)
  • KB: Kettlebell
  • DB: Dumbbell
  • BB: Barbell
  • Sledge: Sledgehammer
  • Sack: Sandbag

Intensity Notes:

  • Light: Easily maintain a conversation. HR 60-70%.
  • Moderate: Can speak in short sentences. HR 70-80%.
  • Hard: Can only grunt or say one word. HR 80-90%.

Wednesday Run Speed Progression

Total volume for the primary speed/interval workout each week.