The wait is finally over.

I have dedicated over 10 years of fitness to develop what I believe is the ultimate
Hybrid Training Program. Over the Next 12 Weeks you will train in all facets of fitness - Hypertrohpy
progressions to improve body composition - Powerlifting scheme to improve the BIG 3 (Squat, Bench Deadlift)
- Endurance + Speed Running to prep for any Marathon Event - Hybrid Focussed METCONs, Swimming,
Biking, Rowing & Skiing to dial in on HYROX Events, CROSSFIT, BATTLE BUNKER, Marathons, Triatholons or
IRONMANS.

The training comprised in the program is what Ive personally used to develop my skills as a Hybrid Athelte &
also simulteanously prepare for a Professional Body Building Compeititon, Powerlifting Meet, Battle Bunker
Regionals & a Full IRONMAN. If you are training for one or all these kind of events, this trype of training has
proved to put you in the right position to succeed.

Be GOOD at everything, a JACK OF ALL TRADES when it comes to fitness.

From Beginner to Advanced, you can benfit from this program. Its designed to be ran 84 consecutive days -
with a focus of 2 weeks at time, numbered from Day 1 to 14. Each Day has a focus in a different combination
of training (Weights, METCON, Running). Feel Free to subsitute or adjust to your specific needs.

I hope you enjoy and make some insane progess on whatever it is your goals are. Please tag me in your posts
on social media as well!

- Jack
 Movement Reps Type Rest
1. Power Cleans 10
2. Burbee 15
3. Single Arm Dbell Snatch 10
4. Burbpee 15 3 - 5 Rounds 1 Min
5. MAX Effort Cardio of Choice
Treadmill Run, Assault Bike, Rower, Jump 1 Min
Rope

1. Dbell Thruster AMRAP

2. Lateral Burpbee over Dbell AMRAP
3. Dbell Clean + Jerk AMRAP As
15 - 25 Min
4. Kettle Bell Swing AMRAP Needed
5. Dbell Snatch AMRAP
METCONS 6. Box/ Squat Jump AMRAP

1. Run (Treadmill) 1/4 Mile

2. Row 500 Meter 2 Mins
3 - 5 Rounds
3. Run 1/4 Mile per rnd.
4. Assault Bike 20 Calories

1. Devil Press 10
2. Burbee Box/ Squat Jump 15
3. Rower/ Ski Row 20 Cal.
4. Run 400 Meter AMRAP As
5. Dbell Thruster 10 15-25 Min Needed
6. Wall Balls 30
7. Rower/ Ski 20 Cal.
8. Run 400 Meter

Time
Beginner 60 Min
BIKE (Zone 2)
Intermediate 75 Min
Advanced 90 Min

Cross Training Library

 Interval Choices Time Rest
Beginner: 10 x 50 Meter 1 Min
Intermediate: 10 x 100 Meter 1 Min
Advanced: 10 x 200 Meter 1 Min

Beginner: 5 x 100 Meter 1 Min

Swim
Intermediate: 5 x 200 Meter 1 Min
Advanced: 5 x 400 Meter 1 Min

Beginner: MAX Distance 20 Min

Intermediate: MAX Distance 30 Min As Needed
Advanced: MAX Distance 40 Min

Cross Training Library

 Training Movement Sets x Reps
1. Flat Barbell Bench Press 4 x 8 @ 65% 1RM
2. Incline Dbell Bench Press 4 x 6-8
3. Dbell Lateral Raise 4 x 8-10
3a. Drop Set, Last Set 1 x Failure
Push
4. Cable Fly 4 x 10-15
4a. Push-Ups 4 x Failure
5. Tricep Extension 3 x 10-20
Day 1 5a. Drop Set, Each Set 3 x Failure

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

Training Movement Sets x Reps

1. Pull-up/ Assisted Pull-up 3 x Fail
2. Bent Over Barbell Row 4 x 6-8
3. Alternating Dbell Curl 3 x 8-10
3a. Drop set, Each Set 3 x Fail
Pull 4. Lat Pull Down 4 x 8-10
5. Seated Cable Row 3 x 8-10
5a. Cable Curl + Drop Set Each Set 3 x 8-10
6. Dbell Shrug 3 x 15-20
Day 2
6a. Dbell Rear Delt Fly 3 x 15-20

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

JOAT 12 Week Hybrid Program Week 1-2

 Training Movement Sets x Reps
1. Barbell Back Squat 4 x 8 @ 65% 1RM
2. Barbell Still Leg Deadlift 4 x 6-8
3. Hack Squat or Dbell Goblet Squat 4 x 10-15
Lower 1 4. Hamstring Curl Machine 4 x 10-15
4a. Drop Set, Each set 4 x Failure
5. Leg Extension Machine 4 x 10-15
5a. Body weight/ Dbell Lunge 4 x 15-20

3 Rounds x 15-20 Reps

Day 3
1. Hanging Leg/ Knee Raise
Core
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Workout
400 Meter (1/4 Mile) @ 5K Pace
Speed (Track Rounds:
or Treadmill) Beginner 6x
Intermediate 8x
Advanced 10x

Training Time
Beginner 30 Min
Day 4 Long Run
Intermediate 60 Min
or Rest Day
Advanced 90 Min

Training Movement Sets x Reps

1. Deadlift (Any Variation) 4 x 8 @ 65% 1RM
2. Incline Barbell Bench 4 x 6-10
3. Close Grip Pull Down 4 x 8-12
3a. Double Drop Set, On Last Set To Failure
Chest / Back 4. Machine Bench Press (Any Variation) 4 x 8-12

4a. Double Drop Set, On Last Set To Failure

5. Pec Dec 3 x 10-12

Day 5
5a. Cable Pull Over 3 x 10-12

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

JOAT 12 Week Hybrid Program Week 1-2

 Training Movement Sets x Reps
1. Dbell Overhead Press 4 x 6-10
2. Seated, Incline Dbell Hammer Curl 3 x 8-10
2a. Single Arm, Dbell Preacher Curl 3 x 10-15
3. Tricep Rope Push Down 3 x 8-10
Delts/ Arms 3a. Overhead Rope Extension 3 x Failure
4. Single Arm, Cable Lateral Raise 3 x 12 -20
4a. Dbell Lateral Raise 3 x Failure
5. Cable Curl w/ EZ Bar 3 x 12-20
5a. Tricep Push Down w/ EZ Bar 3 x 12-20
Day 6
Cross METCON/ SWIM/ BIKE
Training Workout of Choice (Refer to Cross Training Library)

Workout
Tempo Run 1 Mile Warm-up - 1 Mile Cool Down (Easy Pace)
To Be
Completed if 3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace
Resting on Day Rounds:
7 or Not Beginner 3x
Completing
Intermediate 4x
Lower 2
Advanced 5x

Training Movement Sets x Reps

1. Barbell Front Squat 4 x 6-10
2. Dbell RDL 4 x 6-10
3. Calf Raise (Seated or Standing) 4 x 12-20
Lower 2
4. Leg Extension Machine 4 x 12-20
Optional
4a. Walking Lunge 3 x 8-12
5. Hamstring Curl 3 x 8-12
5a. Lower Back/ Glute Ext (Holding Plate) 3 x 8-12

Workout
Day 7
Tempo Run 3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace
To Be
Completed if not
Rounds:
done on Day 6 Beginner 3x
Intermediate 4x
Advanced 5x

Time
Long Run Beginner 30 Min
If Rest Day is
Intermediate 60 Min
taken on Day 4
Advanced 90 Min

JOAT 12 Week Hybrid Program Week 1-2

 Training Movement Sets x Reps
1. Flat Barbell Bench Press 4 x 8 @ 65% 1RM
2. Incline Dbell Bench Press 4 x 6-8
3. Dbell Lateral Raise 4 x 8-10
3a. Drop Set, Last Set 1 x Failure
Push
4. Cable Fly 4 x 10-15
4a. Push-Ups 4 x Failure
5. Tricep Extension 3 x 10-20
Day 8 5a. Drop Set, Each Set 3 x Failure

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

Training Movement Sets x Reps

1. Pull-up/ Assisted Pull-up 3 x Fail
2. Bent Over Barbell Row 4 x 6-8
3. Alternating Dbell Curl 3 x 8-10
3a. Drop set, Each Set 3 x Fail
Pull 4. Lat Pull Down 4 x 8-10
5. Seated Cable Row 3 x 8-10
5a. Cable Curl + Drop Set Each Set 3 x 8-10
6. Dbell Shrug 3 x 15-20
Day 9
6a. Dbell Rear Delt Fly 3 x 15-20

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

JOAT 12 Week Hybrid Program Week 1-2

 Training Movement Sets x Reps
1. Barbell Back Squat 4x 8 @ 65% 1RM
2. Barbell Still Leg Deadlift 4 x 6-8
3. Hack Squat or Dbell Goblet Squat 4 x 10-15
Lower 1 4. Hamstring Curl Machine 4 x 10-15
4a. Drop Set, Each set 4 x Failure
5. Leg Extension Machine 4 x 10-15
5a. Body weight/ Dbell Lunge 4 x 15-20

3 Rounds x 15-20 Reps

Day 10
1. Hanging Leg/ Knee Raise
Core
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Workout
400 Meter (1/4 Mile) @ 5K Pace
Speed (Track Rounds:
or Treadmill) Beginner 6x
Intermediate 8x
Advanced 10x

Training Time
Beginner 30 Min
Day 11 Long Run
Intermediate 60 Min
or Rest Day
Advanced 90 Min

Training Movement Sets x Reps

1. Deadlift (Any Variation) 4 x 8 @ 65% 1RM
2. Incline Barbell Bench 4 x 6-10
3. Close Grip Pull Down 4 x 8-12
3a. Double Drop Set, On Last Set To Failure
Chest / Back
4. Machine Bench Press (Any Variation) 4 x 8-12
4a. Double Drop Set, On Last Set To Failure
5. Pec Dec 3 x 10-12
Day 12 5a. Cable Pull Over 3 x 10-12

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

JOAT 12 Week Hybrid Program Week 1-2

 Training Movement Sets x Reps
1. Dbell Overhead Press 4 x 6-10
2. Seated, Incline Dbell Hammer Curl 3 x 8-10
2a. Single Arm, Dbell Preacher Curl 3 x 10-15
3. Tricep Rope Push Down 3 x 8-10
Delts/ Arms 3a. Overhead Rope Extension 3 x Failure
4. Single Arm, Cable Lateral Raise 3 x 12 -20
4a. Dbell Lateral Raise 3 x Failure
5. Cable Curl w/ EZ Bar 3 x 12-20
5a. Tricep Push Down w/ EZ Bar 3 x 12-20

Day 13
Cross METCON/ SWIM/ BIKE
Training Workout of Choice (Refer to Cross Training Library)

Workout
Tempo Run
3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace
To Be
Completed if Rounds:
Resting on Day
14 or Not Beginner 3x
Completing
Intermediate 4x
Lower 2
Advanced 5x

Training Movement Sets x Reps

1. Barbell Front Squat 4 x 6-10
2. Dbell RDL 4 x 6-10
3. Calf Raise (Seated or Standing) 4 x 12-20
Lower 2
4. Leg Extension Machine 4 x 12-20
Optional
4a. Walking Lunge 3 x 8-12
5. Hamstring Curl 3 x 8-12
5a. Lower Back/ Glute Ext (Holding Plate) 3 x 8-12

Workout
Day 14
Tempo Run 3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace
To Be Rounds:
Completed if not Beginner 3x
done on Day 13 Intermediate 4x
Advanced 5x

Time
Long Run Beginner 30 Min
If Rest Day is
Intermediate 60 Min
taken on Day 11
Advanced 90 Min

JOAT 12 Week Hybrid Program Week 1-2

 Training Movement Sets x Reps
1. Flat Barbell Bench Press 4 x 6 @ 75% 1RM
2. Incline Dbell Bench Press 4 x 6-8
3. Dbell Lateral Raise 4 x 8-10
3a. Drop Set, Last Set 1 x Failure
Push
4. Cable Fly 4 x 10-15
4a. Push-Ups 4 x Failure
5. Tricep Extension 3 x 10-20
Day 1 5a. Drop Set, Each Set 3 x Failure

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

Training Movement Sets x Reps

1. Pull-up/ Assisted Pull-up 3 x Fail
2. Bent Over Barbell Row 4 x 6-8
3. Alternating Dbell Curl 3 x 8-10
3a. Drop set, Each Set 3 x Fail
Pull 4. Lat Pull Down 4 x 8-10
5. Seated Cable Row 3 x 8-10
5a. Cable Curl + Drop Set Each Set 3 x 8-10
6. Dbell Shrug 3 x 15-20
Day 2
6a. Dbell Rear Delt Fly 3 x 15-20

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

JOAT 12 Week Hybrid Program Week 3-4

 Training Movement Sets x Reps
1. Barbell Back Squat 4 x 6 @ 75% 1RM
2. Barbell Still Leg Deadlift 4 x 6-8
3. Hack Squat or Dbell Goblet Squat 4 x 10-15
Lower 1 4. Hamstring Curl Machine 4 x 10-15
4a. Drop Set, Each set 4 x Failure
5. Leg Extension Machine 4 x 10-15
5a. Body weight/ Dbell Lunge 4 x 15-20

3 Rounds x 15-20 Reps

Day 3
1. Hanging Leg/ Knee Raise
Core
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Workout
800 Meter (1/4 Mile) @ 10K Pace
Speed (Track Rounds:
or Treadmill) Beginner 4x
Intermediate 5x
Advanced 6x

Training Time
Beginner 30 Min
Day 4 Long Run
Intermediate 60 Min
or Rest Day
Advanced 90 Min

Training Movement Sets x Reps

1. Deadlift (Any Variation) 4 x 6 @ 75% 1RM
2. Incline Barbell Bench 4 x 6-10
3. Close Grip Pull Down 4 x 8-12
3a. Double Drop Set, On Last Set To Failure
Chest / Back
4. Machine Bench Press (Any Variation) 4 x 8-12
4a. Double Drop Set, On Last Set To Failure
5. Pec Dec 3 x 10-12
Day 5 5a. Cable Pull Over 3 x 10-12

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

JOAT 12 Week Hybrid Program Week 3-4

 Training Movement Sets x Reps
1. Dbell Overhead Press 4 x 6-10
2. Seated, Incline Dbell Hammer Curl 3 x 8-10
2a. Single Arm, Dbell Preacher Curl 3 x 10-15
3. Tricep Rope Push Down 3 x 8-10
Delts/ Arms 3a. Overhead Rope Extension 3 x Failure
4. Single Arm, Cable Lateral Raise 3 x 12 -20
4a. Dbell Lateral Raise 3 x Failure
5. Cable Curl w/ EZ Bar 3 x 12-20
5a. Tricep Push Down w/ EZ Bar 3 x 12-20
Day 6
Cross METCON/ SWIM/ BIKE
Training Workout of Choice (Refer to Cross Training Library)

Workout
Tempo Run 1 Mile Warm-up - 1 Mile Cool Down (Easy Pace)
To Be
Completed if 3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace
Resting on Day Rounds:
7 or Not Beginner 3x
Completing
Intermediate 4x
Lower 2
Advanced 5x

Training Movement Sets x Reps

1. Barbell Front Squat 4 x 6-10
2. Dbell RDL 4 x 6-10
3. Calf Raise (Seated or Standing) 4 x 12-20
Lower 2
4. Leg Extension Machine 4 x 12-20
Optional
4a. Walking Lunge 3 x 8-12
5. Hamstring Curl 3 x 8-12
5a. Lower Back/ Glute Ext (Holding Plate) 3 x 8-12

Workout
Day 7
Tempo Run 5 Mins @ 10K Pace - Followed by 3 Min @ Recovery Pace
To Be Rounds:
Completed if not Beginner 3x
done on Day 6 Intermediate 4x
Advanced 5x

Time
Long Run Beginner 30 Min
If Rest Day is
Intermediate 60 Min
taken on Day 4
Advanced 90 Min

JOAT 12 Week Hybrid Program Week 3-4

 Training Movement Sets x Reps
1. Flat Barbell Bench Press 4 x 6 @ 75% 1RM
2. Incline Dbell Bench Press 4 x 6-8
3. Dbell Lateral Raise 4 x 8-10
3a. Drop Set, Last Set 1 x Failure
Push
4. Cable Fly 4 x 10-15
4a. Push-Ups 4 x Failure
5. Tricep Extension 3 x 10-20
Day 8 5a. Drop Set, Each Set 3 x Failure

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

Training Movement Sets x Reps

1. Pull-up/ Assisted Pull-up 3 x Fail
2. Bent Over Barbell Row 4 x 6-8
3. Alternating Dbell Curl 3 x 8-10
3a. Drop set, Each Set 3 x Fail
Pull 4. Lat Pull Down 4 x 8-10
5. Seated Cable Row 3 x 8-10
5a. Cable Curl + Drop Set Each Set 3 x 8-10
6. Dbell Shrug 3 x 15-20
Day 9
6a. Dbell Rear Delt Fly 3 x 15-20

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

JOAT 12 Week Hybrid Program Week 3-4

 Training Movement Sets x Reps
1. Barbell Back Squat 4x 8 @ 65% 1RM
2. Barbell Still Leg Deadlift 4 x 6-8
3. Hack Squat or Dbell Goblet Squat 4 x 10-15
Lower 1 4. Hamstring Curl Machine 4 x 10-15
4a. Drop Set, Each set 4 x Failure
5. Leg Extension Machine 4 x 10-15
5a. Body weight/ Dbell Lunge 4 x 15-20

3 Rounds x 15-20 Reps

Day 10
1. Hanging Leg/ Knee Raise
Core
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Workout
800 Meter (1/2 Mile) @ 10K Pace
Speed (Track Rounds:
or Treadmill) Beginner 4x
Intermediate 5x
Advanced 6x

Training Time
Beginner 30 Min
Day 11 Long Run
Intermediate 60 Min
or Rest Day
Advanced 90 Min

Training Movement Sets x Reps

1. Deadlift (Any Variation) 4 x 6 @ 75% 1RM
2. Incline Barbell Bench 4 x 6-10
3. Close Grip Pull Down 4 x 8-12
3a. Double Drop Set, On Last Set To Failure
Chest / Back
4. Machine Bench Press (Any Variation) 4 x 8-12
4a. Double Drop Set, On Last Set To Failure
5. Pec Dec 3 x 10-12
Day 12 5a. Cable Pull Over 3 x 10-12

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

JOAT 12 Week Hybrid Program Week 3-4

 Training Movement Sets x Reps
1. Dbell Overhead Press 4 x 6-10
2. Seated, Incline Dbell Hammer Curl 3 x 8-10
2a. Single Arm, Dbell Preacher Curl 3 x 10-15
3. Tricep Rope Push Down 3 x 8-10
Delts/ Arms 3a. Overhead Rope Extension 3 x Failure
4. Single Arm, Cable Lateral Raise 3 x 12 -20
4a. Dbell Lateral Raise 3 x Failure
5. Cable Curl w/ EZ Bar 3 x 12-20
5a. Tricep Push Down w/ EZ Bar 3 x 12-20
Day 13
Cross METCON/ SWIM/ BIKE
Training Workout of Choice (Refer to Cross Training Library)

Workout
Tempo Run 1 Mile Warm-up - 1 Mile Cool Down (Easy Pace)
To Be
Completed if 5 Mins @ 10K Pace - Followed by 3 Min @ Recovery Pace
Resting on Day Rounds:
14 or Not Beginner 3x
Completing
Intermediate 4x
Lower 2
Advanced 5x

Training Movement Sets x Reps

1. Barbell Front Squat 4 x 6-10
2. Dbell RDL 4 x 6-10
3. Calf Raise (Seated or Standing) 4 x 12-20
Lower 2
4. Leg Extension Machine 4 x 12-20
Optional
4a. Walking Lunge 3 x 8-12
5. Hamstring Curl 3 x 8-12
5a. Lower Back/ Glute Ext (Holding Plate) 3 x 8-12

Workout
Day 14
Tempo Run 3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace
To Be Rounds:
Completed if not Beginner 3x
done on Day 13 Intermediate 4x
Advanced 5x

Time
Long Run Beginner 30 Min
If Rest Day is
Intermediate 60 Min
taken on Day 11
Advanced 90 Min

JOAT 12 Week Hybrid Program Week 3-4

 Training Movement Sets x Reps
1. Flat Barbell Bench Press 4 x 5 @ 85% 1RM
2. Incline Dbell Bench Press 4 x 6-8
3. Dbell Lateral Raise 4 x 8-10
3a. Drop Set, Last Set 1 x Failure
Push
4. Cable Fly 4 x 10-15
4a. Push-Ups 4 x Failure
5. Tricep Extension 3 x 10-20
Day 1 5a. Drop Set, Each Set 3 x Failure

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

Training Movement Sets x Reps

1. Pull-up/ Assisted Pull-up 3 x Fail
2. Bent Over Barbell Row 4 x 6-8
3. Alternating Dbell Curl 3 x 8-10
3a. Drop set, Each Set 3 x Fail
Pull 4. Lat Pull Down 4 x 8-10
5. Seated Cable Row 3 x 8-10
5a. Cable Curl + Drop Set Each Set 3 x 8-10
6. Dbell Shrug 3 x 15-20
Day 2
6a. Dbell Rear Delt Fly 3 x 15-20

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

JOAT 12 Week Hybrid Program Week 5-6

 Training Movement Sets x Reps
1. Barbell Back Squat 4 x 5 @ 85% 1RM
2. Barbell Still Leg Deadlift 4 x 6-8
3. Hack Squat or Dbell Goblet Squat 4 x 10-15
Lower 1 4. Hamstring Curl Machine 4 x 10-15
4a. Drop Set, Each set 4 x Failure
5. Leg Extension Machine 4 x 10-15
5a. Body weight/ Dbell Lunge 4 x 15-20

3 Rounds x 15-20 Reps

Day 3
1. Hanging Leg/ Knee Raise
Core
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Workout
400 Meter (1/4 Mile) @ 5K Pace
Speed (Track Rounds:
or Treadmill) Beginner 8x
Intermediate 10x
Advanced 12x

Training Time
Beginner 30 Min
Day 4 Long Run
Intermediate 60 Min
or Rest Day
Advanced 90 Min

Training Movement Sets x Reps

1. Deadlift (Any Variation) 4 x 5 @ 85% 1RM
2. Incline Barbell Bench 4 x 6-10
3. Close Grip Pull Down 4 x 8-12
3a. Double Drop Set, On Last Set To Failure
Chest / Back
4. Machine Bench Press (Any Variation) 4 x 8-12
4a. Double Drop Set, On Last Set To Failure
5. Pec Dec 3 x 10-12
Day 5 5a. Cable Pull Over 3 x 10-12

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

JOAT 12 Week Hybrid Program Week 5-6

 Training Movement Sets x Reps
1. Dbell Overhead Press 4 x 6-10
2. Seated, Incline Dbell Hammer Curl 3 x 8-10
2a. Single Arm, Dbell Preacher Curl 3 x 10-15
3. Tricep Rope Push Down 3 x 8-10
Delts/ Arms 3a. Overhead Rope Extension 3 x Failure
4. Single Arm, Cable Lateral Raise 3 x 12 -20
4a. Dbell Lateral Raise 3 x Failure
5. Cable Curl w/ EZ Bar 3 x 12-20
5a. Tricep Push Down w/ EZ Bar 3 x 12-20
Day 6
Cross METCON/ SWIM/ BIKE
Training Workout of Choice (Refer to Cross Training Library)

Workout
Tempo Run 1 Mile Warm-up - 1 Mile Cool Down (Easy Pace)
To Be
Completed if 3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace
Resting on Day Rounds:
7 or Not Beginner 3x
Completing
Intermediate 4x
Lower 2
Advanced 5x

Training Movement Sets x Reps

1. Barbell Front Squat 4 x 6-10
2. Dbell RDL 4 x 6-10
3. Calf Raise (Seated or Standing) 4 x 12-20
Lower 2
4. Leg Extension Machine 4 x 12-20
Optional
4a. Walking Lunge 3 x 8-12
5. Hamstring Curl 3 x 8-12
5a. Lower Back/ Glute Ext (Holding Plate) 3 x 8-12

Workout
Day 7
Tempo Run 3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace
To Be Rounds:
Completed if not Beginner 3x
done on Day 6 Intermediate 4x
Advanced 5x

Time
Long Run Beginner 30 Min
If Rest Day is
Intermediate 60 Min
taken on Day 4
Advanced 90 Min

JOAT 12 Week Hybrid Program Week 5-6

 Training Movement Sets x Reps
1. Flat Barbell Bench Press 4 x 5 @ 85% 1RM
2. Incline Dbell Bench Press 4 x 6-8
3. Dbell Lateral Raise 4 x 8-10
3a. Drop Set, Last Set 1 x Failure
Push
4. Cable Fly 4 x 10-15
4a. Push-Ups 4 x Failure
5. Tricep Extension 3 x 10-20
Day 8 5a. Drop Set, Each Set 3 x Failure

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

Training Movement Sets x Reps

1. Pull-up/ Assisted Pull-up 3 x Fail
2. Bent Over Barbell Row 4 x 6-8
3. Alternating Dbell Curl 3 x 8-10
3a. Drop set, Each Set 3 x Fail
Pull 4. Lat Pull Down 4 x 8-10
5. Seated Cable Row 3 x 8-10
5a. Cable Curl + Drop Set Each Set 3 x 8-10
6. Dbell Shrug 3 x 15-20
Day 9
6a. Dbell Rear Delt Fly 3 x 15-20

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

JOAT 12 Week Hybrid Program Week 5-6

 Training Movement Sets x Reps
1. Barbell Back Squat 4 x 5 @ 85% 1RM
2. Barbell Still Leg Deadlift 4 x 6-8
3. Hack Squat or Dbell Goblet Squat 4 x 10-15
Lower 1 4. Hamstring Curl Machine 4 x 10-15
4a. Drop Set, Each set 4 x Failure
5. Leg Extension Machine 4 x 10-15
5a. Body weight/ Dbell Lunge 4 x 15-20

3 Rounds x 15-20 Reps

Day 10
1. Hanging Leg/ Knee Raise
Core
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Workout
5K Time Trial
Speed (Track Rounds:
or Treadmill) Beginner at Current Pace
Intermediate at Current Pace
Advanced at Current Pace

Training Time
Beginner 30 Min
Day 11 Long Run
Intermediate 60 Min
or Rest Day
Advanced 90 Min

Training Movement Sets x Reps

1. Deadlift (Any Variation) 4 x 5 @ 85% 1RM
2. Incline Barbell Bench 4 x 6-10
3. Close Grip Pull Down 4 x 8-12
3a. Double Drop Set, On Last Set To Failure
Chest / Back
4. Machine Bench Press (Any Variation) 4 x 8-12
4a. Double Drop Set, On Last Set To Failure
5. Pec Dec 3 x 10-12
Day 12 5a. Cable Pull Over 3 x 10-12

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

JOAT 12 Week Hybrid Program Week 5-6

 Training Movement Sets x Reps
1. Dbell Overhead Press 4 x 6-10
2. Seated, Incline Dbell Hammer Curl 3 x 8-10
2a. Single Arm, Dbell Preacher Curl 3 x 10-15
3. Tricep Rope Push Down 3 x 8-10
Delts/ Arms 3a. Overhead Rope Extension 3 x Failure
4. Single Arm, Cable Lateral Raise 3 x 12 -20
4a. Dbell Lateral Raise 3 x Failure
5. Cable Curl w/ EZ Bar 3 x 12-20
Day 13 5a. Tricep Push Down w/ EZ Bar 3 x 12-20

Cross
METCON/ SWIM/ BIKE
Training
Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone
Beginner 20 Min
2 Run
Intermediate 40 Min
Advanced 60 Min

Training Movement Sets x Reps

1. Barbell Front Squat 4 x 6-10
2. Dbell RDL 4 x 6-10
3. Calf Raise (Seated or Standing) 4 x 12-20
Lower 2
4. Leg Extension Machine 4 x 12-20
Optional
4a. Walking Lunge 3 x 8-12
5. Hamstring Curl 3 x 8-12
5a. Lower Back/ Glute Ext (Holding Plate) 3 x 8-12

Day 14 Time
Easy Run
To Be Beginner 20 Min
Completed if not Intermediate 40 Min
done on Day 13 Advanced 60 Min

Time
Long Run Beginner 30 Min
If Rest Day is
Intermediate 60 Min
taken on Day 11
Advanced 90 Min

JOAT 12 Week Hybrid Program Week 5-6

 Training Movement Sets x Reps
1. Flat Barbell Bench Press 4 x 4 @ 90% 1RM
2. Incline Dbell Bench Press 4 x 6-8
3. Dbell Lateral Raise 4 x 8-10
3a. Drop Set, Last Set 1 x Failure
Push
4. Cable Fly 4 x 10-15
4a. Push-Ups 4 x Failure
5. Tricep Extension 3 x 10-20
Day 1 5a. Drop Set, Each Set 3 x Failure

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 25 Min
2 Run Intermediate 45 Min
Advanced 65 Min

Training Movement Sets x Reps

1. Pull-up/ Assisted Pull-up 3 x Fail
2. Bent Over Barbell Row 4 x 6-8
3. Alternating Dbell Curl 3 x 8-10
3a. Drop set, Each Set 3 x Fail
Pull 4. Lat Pull Down 4 x 8-10
5. Seated Cable Row 3 x 8-10
5a. Cable Curl + Drop Set Each Set 3 x 8-10
6. Dbell Shrug 3 x 15-20
Day 2
6a. Dbell Rear Delt Fly 3 x 15-20

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 25 Min
2 Run Intermediate 45 Min
Advanced 65 Min

JOAT 12 Week Hybrid Program Week 7-8

 Training Movement Sets x Reps
1. Barbell Back Squat 4 x 4 @ 90% 1RM
2. Barbell Still Leg Deadlift 4 x 6-8
3. Hack Squat or Dbell Goblet Squat 4 x 10-15
Lower 1 4. Hamstring Curl Machine 4 x 10-15
4a. Drop Set, Each set 4 x Failure
5. Leg Extension Machine 4 x 10-15
5a. Body weight/ Dbell Lunge 4 x 15-20

3 Rounds x 15-20 Reps

Day 3
1. Hanging Leg/ Knee Raise
Core
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Workout
800 Meter (1/2 Mile) @ 10K Pace
Speed (Track Rounds:
or Treadmill) Beginner 5x
Intermediate 6x
Advanced 7x

Training Time
Beginner 40 Min
Day 4 Long Run
Intermediate 70 Min
or Rest Day
Advanced 100 Min

Training Movement Sets x Reps

1. Deadlift (Any Variation) 4 x 4 @ 90% 1RM
2. Incline Barbell Bench 4 x 6-10
3. Close Grip Pull Down 4 x 8-12
3a. Double Drop Set, On Last Set To Failure
Chest / Back
4. Machine Bench Press (Any Variation) 4 x 8-12
4a. Double Drop Set, On Last Set To Failure
5. Pec Dec 3 x 10-12
Day 5 5a. Cable Pull Over 3 x 10-12

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 25 Min
2 Run Intermediate 45 Min
Advanced 65 Min

JOAT 12 Week Hybrid Program Week 7-8

 Training Movement Sets x Reps
1. Dbell Overhead Press 4 x 6-10
2. Seated, Incline Dbell Hammer Curl 3 x 8-10
2a. Single Arm, Dbell Preacher Curl 3 x 10-15
3. Tricep Rope Push Down 3 x 8-10
Delts/ Arms 3a. Overhead Rope Extension 3 x Failure
4. Single Arm, Cable Lateral Raise 3 x 12 -20
4a. Dbell Lateral Raise 3 x Failure
5. Cable Curl w/ EZ Bar 3 x 12-20
5a. Tricep Push Down w/ EZ Bar 3 x 12-20
Day 6
Cross METCON/ SWIM/ BIKE
Training Workout of Choice (Refer to Cross Training Library)

Workout
Tempo Run 1 Mile Warm-up - 1 Mile Cool Down (Easy Pace)
To Be
Completed if 5 Mins @ 10K Pace - Followed by 3 Min @ Recovery Pace
Resting on Day Rounds:
7 or Not Beginner 4x
Completing
Intermediate 5x
Lower 2
Advanced 6x

Training Movement Sets x Reps

1. Barbell Front Squat 4 x 6-10
2. Dbell RDL 4 x 6-10
3. Calf Raise (Seated or Standing) 4 x 12-20
Lower 2
4. Leg Extension Machine 4 x 12-20
Optional
4a. Walking Lunge 3 x 8-12
5. Hamstring Curl 3 x 8-12
5a. Lower Back/ Glute Ext (Holding Plate) 3 x 8-12

Workout
Day 7
Tempo Run 5 Mins @ 10K Pace - Followed by 3 Min @ Recovery Pace
To Be Rounds:
Completed if not Beginner 4x
done on Day 6 Intermediate 5x
Advanced 6x

Time
Long Run Beginner 40 Min
If Rest Day is
Intermediate 70 Min
taken on Day 4
Advanced 100 Min

JOAT 12 Week Hybrid Program Week 7-8

 Training Movement Sets x Reps
1. Flat Barbell Bench Press 4 x 4 @ 90% 1RM
2. Incline Dbell Bench Press 4 x 6-8
3. Dbell Lateral Raise 4 x 8-10
3a. Drop Set, Last Set 1 x Failure
Push
4. Cable Fly 4 x 10-15
4a. Push-Ups 4 x Failure
5. Tricep Extension 3 x 10-20
Day 8 5a. Drop Set, Each Set 3 x Failure

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 25 Min
2 Run Intermediate 45 Min
Advanced 65 Min

Training Movement Sets x Reps

1. Pull-up/ Assisted Pull-up 3 x Fail
2. Bent Over Barbell Row 4 x 6-8
3. Alternating Dbell Curl 3 x 8-10
3a. Drop set, Each Set 3 x Fail
Pull 4. Lat Pull Down 4 x 8-10
5. Seated Cable Row 3 x 8-10
5a. Cable Curl + Drop Set Each Set 3 x 8-10
6. Dbell Shrug 3 x 15-20
Day 9
6a. Dbell Rear Delt Fly 3 x 15-20

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 25 Min
2 Run Intermediate 45 Min
Advanced 65 Min

JOAT 12 Week Hybrid Program Week 7-8

 Training Movement Sets x Reps
1. Barbell Back Squat 4 x 5 @ 85% 1RM
2. Barbell Still Leg Deadlift 4 x 6-8
3. Hack Squat or Dbell Goblet Squat 4 x 10-15
Lower 1 4. Hamstring Curl Machine 4 x 10-15
4a. Drop Set, Each set 4 x Failure
5. Leg Extension Machine 4 x 10-15
5a. Body weight/ Dbell Lunge 4 x 15-20

3 Rounds x 15-20 Reps

Day 10
1. Hanging Leg/ Knee Raise
Core
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Workout
10K Time Trial
Speed (Track
or Treadmill) Beginner at Current Pace
Intermediate at Current Pace
Advanced at Current Pace

Training Time
Beginner 40 Min
Day 11 Long Run
Intermediate 70 Min
or Rest Day
Advanced 100 Min

Training Movement Sets x Reps

1. Deadlift (Any Variation) 4 x 4 @ 90% 1RM
2. Incline Barbell Bench 4 x 6-10
3. Close Grip Pull Down 4 x 8-12
3a. Double Drop Set, On Last Set To Failure
Chest / Back
4. Machine Bench Press (Any Variation) 4 x 8-12
4a. Double Drop Set, On Last Set To Failure
5. Pec Dec 3 x 10-12
Day 12 5a. Cable Pull Over 3 x 10-12

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 25 Min
2 Run Intermediate 45 Min
Advanced 65 Min

JOAT 12 Week Hybrid Program Week 7-8

 Training Movement Sets x Reps
1. Dbell Overhead Press 4 x 6-10
2. Seated, Incline Dbell Hammer Curl 3 x 8-10
2a. Single Arm, Dbell Preacher Curl 3 x 10-15
3. Tricep Rope Push Down 3 x 8-10
Delts/ Arms 3a. Overhead Rope Extension 3 x Failure
4. Single Arm, Cable Lateral Raise 3 x 12 -20
4a. Dbell Lateral Raise 3 x Failure
5. Cable Curl w/ EZ Bar 3 x 12-20
Day 13
5a. Tricep Push Down w/ EZ Bar 3 x 12-20

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone
Beginner 25 Min
2 Run
Intermediate 45 Min
Advanced 65 Min

Training Movement Sets x Reps

1. Barbell Front Squat 4 x 6-10
2. Dbell RDL 4 x 6-10
3. Calf Raise (Seated or Standing) 4 x 12-20
Lower 2
4. Leg Extension Machine 4 x 12-20
Optional
4a. Walking Lunge 3 x 8-12
5. Hamstring Curl 3 x 8-12
5a. Lower Back/ Glute Ext (Holding Plate) 3 x 8-12

Workout
Day 14
Tempo Run 10K Time Trial
To Be
Completed if not Beginner at Current Pace
done on Day 13 Intermediate at Current Pace
Advanced at Current Pace

Time
Long Run Beginner 40 Min
If Rest Day is
Intermediate 70 Min
taken on Day 11
Advanced 100 Min

JOAT 12 Week Hybrid Program Week 7-8

 Training Movement Sets x Reps
1. Flat Barbell Bench Press 3 x 3 @ 95% 1RM
2. Incline Dbell Bench Press 4 x 6-8
3. Dbell Lateral Raise 4 x 8-10
3a. Drop Set, Last Set 1 x Failure
Push
4. Cable Fly 4 x 10-15
4a. Push-Ups 4 x Failure
5. Tricep Extension 3 x 10-20
Day 1 5a. Drop Set, Each Set 3 x Failure

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 25 Min
2 Run Intermediate 45 Min
Advanced 65 Min

Training Movement Sets x Reps

1. Pull-up/ Assisted Pull-up 3 x Fail
2. Bent Over Barbell Row 4 x 6-8
3. Alternating Dbell Curl 3 x 8-10
3a. Drop set, Each Set 3 x Fail
Pull 4. Lat Pull Down 4 x 8-10
5. Seated Cable Row 3 x 8-10
5a. Cable Curl + Drop Set Each Set 3 x 8-10
6. Dbell Shrug 3 x 15-20
Day 2
6a. Dbell Rear Delt Fly 3 x 15-20

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 25 Min
2 Run Intermediate 45 Min
Advanced 65 Min

JOAT 12 Week Hybrid Program Week 9-10

 Training Movement Sets x Reps
1. Barbell Back Squat 3 x 3 @ 95% 1RM
2. Barbell Still Leg Deadlift 4 x 6-8
3. Hack Squat or Dbell Goblet Squat 4 x 10-15
Lower 1 4. Hamstring Curl Machine 4 x 10-15
4a. Drop Set, Each set 4 x Failure
5. Leg Extension Machine 4 x 10-15
5a. Body weight/ Dbell Lunge 4 x 15-20

3 Rounds x 15-20 Reps

Day 3
1. Hanging Leg/ Knee Raise
Core
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Workout
400 Meter (1/4 Mile) @ 5K Pace
Speed (Track Rounds:
or Treadmill) Beginner 8x
Intermediate 10x
Advanced 12x

Training Time
Beginner 40 Min
Day 4 Long Run
Intermediate 70 Min
or Rest Day
Advanced 100 Min

Training Movement Sets x Reps

1. Deadlift (Any Variation) 3 x 3 @ 95% 1RM
2. Incline Barbell Bench 4 x 6-10
3. Close Grip Pull Down 4 x 8-12
3a. Double Drop Set, On Last Set To Failure
Chest / Back
4. Machine Bench Press (Any Variation) 4 x 8-12
4a. Double Drop Set, On Last Set To Failure
5. Pec Dec 3 x 10-12
Day 5 5a. Cable Pull Over 3 x 10-12

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 25 Min
2 Run Intermediate 45 Min
Advanced 65 Min

JOAT 12 Week Hybrid Program Week 9-10

 Training Movement Sets x Reps
1. Dbell Overhead Press 4 x 6-10
2. Seated, Incline Dbell Hammer Curl 3 x 8-10
2a. Single Arm, Dbell Preacher Curl 3 x 10-15
3. Tricep Rope Push Down 3 x 8-10
Delts/ Arms 3a. Overhead Rope Extension 3 x Failure
4. Single Arm, Cable Lateral Raise 3 x 12 -20
4a. Dbell Lateral Raise 3 x Failure
5. Cable Curl w/ EZ Bar 3 x 12-20
5a. Tricep Push Down w/ EZ Bar 3 x 12-20
Day 6
Cross METCON/ SWIM/ BIKE
Training Workout of Choice (Refer to Cross Training Library)

Workout
Tempo Run 1 Mile Warm-up - 1 Mile Cool Down (Easy Pace)
To Be
Completed if 3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace
Resting on Day Rounds:
7 or Not Beginner 4x
Completing
Intermediate 5x
Lower 2
Advanced 6x

Training Movement Sets x Reps

1. Barbell Front Squat 4 x 6-10
2. Dbell RDL 4 x 6-10
3. Calf Raise (Seated or Standing) 4 x 12-20
Lower 2
4. Leg Extension Machine 4 x 12-20
Optional
4a. Walking Lunge 3 x 8-12
5. Hamstring Curl 3 x 8-12
5a. Lower Back/ Glute Ext (Holding Plate) 3 x 8-12

Workout
Day 7
Tempo Run 3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace
To Be Rounds:
Completed if not Beginner 4x
done on Day 6 Intermediate 5x
Advanced 6x

Time
Long Run Beginner 40 Min
If Rest Day is
Intermediate 70 Min
taken on Day 4
Advanced 100 Min

JOAT 12 Week Hybrid Program Week 9-10

 Training Movement Sets x Reps
1. Flat Barbell Bench Press 3 x 3 @ 95% 1RM
2. Incline Dbell Bench Press 4 x 6-8
3. Dbell Lateral Raise 4 x 8-10
3a. Drop Set, Last Set 1 x Failure
Push
4. Cable Fly 4 x 10-15
4a. Push-Ups 4 x Failure
5. Tricep Extension 3 x 10-20
Day 8 5a. Drop Set, Each Set 3 x Failure

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 25 Min
2 Run Intermediate 45 Min
Advanced 65 Min

Training Movement Sets x Reps

1. Pull-up/ Assisted Pull-up 3 x Fail
2. Bent Over Barbell Row 4 x 6-8
3. Alternating Dbell Curl 3 x 8-10
3a. Drop set, Each Set 3 x Fail
Pull 4. Lat Pull Down 4 x 8-10
5. Seated Cable Row 3 x 8-10
5a. Cable Curl + Drop Set Each Set 3 x 8-10
6. Dbell Shrug 3 x 15-20
Day 9
6a. Dbell Rear Delt Fly 3 x 15-20

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 25 Min
2 Run Intermediate 45 Min
Advanced 65 Min

JOAT 12 Week Hybrid Program Week 9-10

 Training Movement Sets x Reps
1. Barbell Back Squat 3 x 3 @ 95% 1RM
2. Barbell Still Leg Deadlift 4 x 6-8
3. Hack Squat or Dbell Goblet Squat 4 x 10-15
Lower 1 4. Hamstring Curl Machine 4 x 10-15
4a. Drop Set, Each set 4 x Failure
5. Leg Extension Machine 4 x 10-15
5a. Body weight/ Dbell Lunge 4 x 15-20

3 Rounds x 15-20 Reps

Day 10
1. Hanging Leg/ Knee Raise
Core
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Workout
400 Meter (1/4 Mile) @ 5K Pace
Speed (Track Rounds:
or Treadmill) Beginner 8x
Intermediate 10x
Advanced 12x

Training Time
Beginner 40 Min
Day 11 Long Run
Intermediate 70 Min
or Rest Day
Advanced 100 Min

Training Movement Sets x Reps

1. Deadlift (Any Variation) 3 x 3 95% 1RM
2. Incline Barbell Bench 4 x 6-10
3. Close Grip Pull Down 4 x 8-12
3a. Double Drop Set, On Last Set To Failure
Chest / Back
4. Machine Bench Press (Any Variation) 4 x 8-12
4a. Double Drop Set, On Last Set To Failure
5. Pec Dec 3 x 10-12
Day 12 5a. Cable Pull Over 3 x 10-12

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 25 Min
2 Run Intermediate 45 Min
Advanced 65 Min

JOAT 12 Week Hybrid Program Week 9-10

 Training Movement Sets x Reps
1. Dbell Overhead Press 4 x 6-10
2. Seated, Incline Dbell Hammer Curl 3 x 8-10
2a. Single Arm, Dbell Preacher Curl 3 x 10-15
3. Tricep Rope Push Down 3 x 8-10
Delts/ Arms 3a. Overhead Rope Extension 3 x Failure
4. Single Arm, Cable Lateral Raise 3 x 12 -20
4a. Dbell Lateral Raise 3 x Failure
5. Cable Curl w/ EZ Bar 3 x 12-20
Day 13
5a. Tricep Push Down w/ EZ Bar 3 x 12-20

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone
Beginner 25 Min
2 Run
Intermediate 45 Min
Advanced 65 Min

Training Movement Sets x Reps

1. Barbell Front Squat 4 x 6-10
2. Dbell RDL 4 x 6-10
3. Calf Raise (Seated or Standing) 4 x 12-20
Lower 2
4. Leg Extension Machine 4 x 12-20
Optional
4a. Walking Lunge 3 x 8-12
5. Hamstring Curl 3 x 8-12
5a. Lower Back/ Glute Ext (Holding Plate) 3 x 8-12

Workout
Day 14
Tempo Run 3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace
To Be Rounds:
Completed if not Beginner 4x
done on Day 13 Intermediate 5x
Advanced 6x

Time
Long Run Beginner 40 Min
If Rest Day is
Intermediate 70 Min
taken on Day 11
Advanced 100 Min

JOAT 12 Week Hybrid Program Week 9-10

 Training Movement Sets x Reps
1. Flat Barbell Bench Press 4 x 8 @ 65% 1RM
2. Incline Dbell Bench Press 4 x 6-8
3. Dbell Lateral Raise 4 x 8-10
3a. Drop Set, Last Set 1 x Failure
Push
4. Cable Fly 4 x 10-15
4a. Push-Ups 4 x Failure
5. Tricep Extension 3 x 10-20
Day 1 5a. Drop Set, Each Set 3 x Failure

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 15 Min
2 Run Intermediate 30 Min
Advanced 45 Min

Training Movement Sets x Reps

1. Pull-up/ Assisted Pull-up 3 x Fail
2. Bent Over Barbell Row 4 x 6-8
3. Alternating Dbell Curl 3 x 8-10
3a. Drop set, Each Set 3 x Fail
Pull 4. Lat Pull Down 4 x 8-10
5. Seated Cable Row 3 x 8-10
5a. Cable Curl + Drop Set Each Set 3 x 8-10
6. Dbell Shrug 3 x 15-20
Day 2
6a. Dbell Rear Delt Fly 3 x 15-20

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 15 Min
2 Run Intermediate 30 Min
Advanced 45 Min

JOAT 12 Week Hybrid Program Week 11-12

 Training Movement Sets x Reps
1. Barbell Back Squat 4 x 8 @ 65% 1RM
2. Barbell Still Leg Deadlift 4 x 6-8
3. Hack Squat or Dbell Goblet Squat 4 x 10-15
Lower 1 4. Hamstring Curl Machine 4 x 10-15
4a. Drop Set, Each set 4 x Failure
5. Leg Extension Machine 4 x 10-15
5a. Body weight/ Dbell Lunge 4 x 15-20

3 Rounds x 15-20 Reps

Day 3
1. Hanging Leg/ Knee Raise
Core
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Workout
400 Meter (1/4 Mile) @ 5K Pace
Speed (Track Rounds:
or Treadmill) Beginner 4x
Intermediate 5x
Advanced 6x

Training Time
Beginner 25 Min
Day 4 Long Run
Intermediate 45 Min
or Rest Day
Advanced 60 Min

Training Movement Sets x Reps

1. Deadlift (Any Variation) 4 x 8 @ 65% 1RM
2. Incline Barbell Bench 4 x 6-10
3. Close Grip Pull Down 4 x 8-12
3a. Double Drop Set, On Last Set To Failure
Chest / Back
4. Machine Bench Press (Any Variation) 4 x 8-12
4a. Double Drop Set, On Last Set To Failure
5. Pec Dec 3 x 10-12
Day 5 5a. Cable Pull Over 3 x 10-12

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 15 Min
2 Run Intermediate 30 Min
Advanced 45 Min

JOAT 12 Week Hybrid Program Week 11-12

 Training Movement Sets x Reps
1. Dbell Overhead Press 4 x 6-10
2. Seated, Incline Dbell Hammer Curl 3 x 8-10
2a. Single Arm, Dbell Preacher Curl 3 x 10-15
3. Tricep Rope Push Down 3 x 8-10
Delts/ Arms 3a. Overhead Rope Extension 3 x Failure
4. Single Arm, Cable Lateral Raise 3 x 12 -20
4a. Dbell Lateral Raise 3 x Failure
5. Cable Curl w/ EZ Bar 3 x 12-20
5a. Tricep Push Down w/ EZ Bar 3 x 12-20
Day 6
Cross METCON/ SWIM/ BIKE
Training Workout of Choice (Refer to Cross Training Library)

Workout
Tempo Run 1 Mile Warm-up - 1 Mile Cool Down (Easy Pace)
To Be
Completed if 3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace
Resting on Day Rounds:
7 or Not Beginner 2x
Completing
Intermediate 3x
Lower 2
Advanced 4x

Training Movement Sets x Reps

1. Barbell Front Squat 4 x 6-10
2. Dbell RDL 4 x 6-10
3. Calf Raise (Seated or Standing) 4 x 12-20
Lower 2
4. Leg Extension Machine 4 x 12-20
Optional
4a. Walking Lunge 3 x 8-12
5. Hamstring Curl 3 x 8-12
5a. Lower Back/ Glute Ext (Holding Plate) 3 x 8-12

Workout
Day 7
Tempo Run 3 Mins @ 5K Pace - Followed by 2 Min @ Recovery Pace
To Be Rounds:
Completed if not Beginner 2x
done on Day 6 Intermediate 3x
Advanced 4x

Time
Long Run Beginner 25 Min
If Rest Day is
Intermediate 45 Min
taken on Day 4
Advanced 60 Min

JOAT 12 Week Hybrid Program Week 11-12

 Training Movement Sets x Reps
1. Flat Barbell Bench Press 1RM
2. Incline Dbell Bench Press 4 x 6-8
3. Dbell Lateral Raise 4 x 8-10
3a. Drop Set, Last Set 1 x Failure
Push
4. Cable Fly 4 x 10-15
4a. Push-Ups 4 x Failure
5. Tricep Extension 3 x 10-20
Day 8 5a. Drop Set, Each Set 3 x Failure

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

Training Movement Sets x Reps

1. Pull-up/ Assisted Pull-up 3 x Fail
2. Bent Over Barbell Row 4 x 6-8
3. Alternating Dbell Curl 3 x 8-10
3a. Drop set, Each Set 3 x Fail
Pull 4. Lat Pull Down 4 x 8-10
5. Seated Cable Row 3 x 8-10
5a. Cable Curl + Drop Set Each Set 3 x 8-10
6. Dbell Shrug 3 x 15-20
Day 9
6a. Dbell Rear Delt Fly 3 x 15-20

Cross METCON/ SWIM/ BIKE

Training Workout of Choice (Refer to Cross Training Library)

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

JOAT 12 Week Hybrid Program Week 11-12

 Training Movement Sets x Reps
1. Barbell Back Squat 1RM
2. Barbell Still Leg Deadlift 4 x 6-8
3. Hack Squat or Dbell Goblet Squat 4 x 10-15
Lower 1 4. Hamstring Curl Machine 4 x 10-15
4a. Drop Set, Each set 4 x Failure
5. Leg Extension Machine 4 x 10-15
5a. Body weight/ Dbell Lunge 4 x 15-20

3 Rounds x 15-20 Reps

Day 10
1. Hanging Leg/ Knee Raise
Core
2. Decline Sit-up w/ Twist
3. Rope Cable Crunch

Training As Far As You Can Go

Beginner 70 Min
Day 11 Time Trial
Intermediate 90 Min
or Rest Day
Advanced 120 Min

Training Movement Sets x Reps

1. Deadlift (Any Variation) 1RM
2. Incline Barbell Bench 4 x 6-10
3. Close Grip Pull Down 4 x 8-12
3a. Double Drop Set, On Last Set To Failure
Chest / Back
4. Machine Bench Press (Any Variation) 4 x 8-12
4a. Double Drop Set, On Last Set To Failure
5. Pec Dec 3 x 10-12
5a. Cable Pull Over 3 x 10-12
Day 12
Cross
METCON/ SWIM/ BIKE
Training
Workout of Choice (Refer to Cross Training Library)
Easy or Skip

Time
Easy Zone Beginner 20 Min
2 Run Intermediate 40 Min
Advanced 60 Min

JOAT 12 Week Hybrid Program Week 11-12

 Training Movement Sets x Reps
1. Dbell Overhead Press 4 x 6-10
2. Seated, Incline Dbell Hammer Curl 3 x 8-10
2a. Single Arm, Dbell Preacher Curl 3 x 10-15
3. Tricep Rope Push Down 3 x 8-10
Delts/ Arms 3a. Overhead Rope Extension 3 x Failure
4. Single Arm, Cable Lateral Raise 3 x 12 -20
4a. Dbell Lateral Raise 3 x Failure
5. Cable Curl w/ EZ Bar 3 x 12-20
Day 13 5a. Tricep Push Down w/ EZ Bar 3 x 12-20

Cross
METCON/ SWIM/ BIKE
Training
Workout of Choice (Refer to Cross Training Library)
Easy or Skip

Training Movement Sets x Reps

1. Barbell Front Squat 4 x 6-10
2. Dbell RDL 4 x 6-10
3. Calf Raise (Seated or Standing) 4 x 12-20
Lower 2
4. Leg Extension Machine 4 x 12-20
Optional
4a. Walking Lunge 3 x 8-12
5. Hamstring Curl 3 x 8-12
5a. Lower Back/ Glute Ext (Holding Plate) 3 x 8-12

Day 14

As Far As You Can Go

Time Trial Beginner 70 Min
If Rest Day is
Intermediate 90 Min
taken on Day 11
Advanced 120 Min

JOAT 12 Week Hybrid Program Week 11-12