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Train for strength. Train for endurance.
Train for both.
Mayhem Hybrid is built for athletes who don’t want to pick a lane. Get stronger and run further, faster. Whether you’re racing a HYROX, hitting new max lifts, or just want to be ready for a new pursuit, this program is built for you.
What You Can Expect
- Three highly specialized tracks: HYROX, Lift & Run, and BodyBuilding; each programmed for specific goals.
- 5 training days per week (60-90 minute sessions), plus 1 active recovery day and 1 full rest day.
- Structured weekly cycles designed to peak you for race day or retest day.
- Warm-ups, workout notes, cool downs, and clear intent for every session.
- Coaching, video demos, and movement substitution options.
- Leaderboards, progress tracking, and accountability tools.
- Personalized pacing guides.
- Train alongside a global community of Mayhem Hybrid athletes chasing their pursuit.
Included
Programs
Sample Programming
Hyrox
(2 days)
A. Back Squat
12 reps @ 50% of 10RM
10 reps @ 75% of 10RM
AMRAP @ 100% of 10RM
B. Sled Work
3 sets:
20m Sled Push @ HYROX division loading
-rest :20-
40m Sled Push @ 2-3 plates lighter than HYROX division loading
-rest 1:30-2:00 b/t sets-
Workout Prep:
2 sets
100m Row
5 Kettlebell Swings
5 Dumbbell Squats
5 Dumbbell Shoulder to Overhead
100m Ski
-rest :30 b/t sets-
C.
4 sets (1 set every 10 minutes)
Odd Sets (at 0:00 and 20:00)
500/450m Row
30 Kettlebell Swings (53/35)
40m Burpee Broad Jump
500/450m Ski
Even sets: (at 10:00 and 30:00)
500/450m Row
30 Dumbbell Front Squats (2x35/25)
30 Dumbbell Shoulder to Overhead (2x35/25)
500/450m Ski
*Time cap each set = 8 minutes
Cool Down:
2:00 Elevated Standing
Hamstring Stretch (each side)
1:00-2:00 Seated QL Stretch (each side)
12 reps @ 50% of 10RM
10 reps @ 75% of 10RM
AMRAP @ 100% of 10RM
B. Sled Work
3 sets:
20m Sled Push @ HYROX division loading
-rest :20-
40m Sled Push @ 2-3 plates lighter than HYROX division loading
-rest 1:30-2:00 b/t sets-
Workout Prep:
2 sets
100m Row
5 Kettlebell Swings
5 Dumbbell Squats
5 Dumbbell Shoulder to Overhead
100m Ski
-rest :30 b/t sets-
C.
4 sets (1 set every 10 minutes)
Odd Sets (at 0:00 and 20:00)
500/450m Row
30 Kettlebell Swings (53/35)
40m Burpee Broad Jump
500/450m Ski
Even sets: (at 10:00 and 30:00)
500/450m Row
30 Dumbbell Front Squats (2x35/25)
30 Dumbbell Shoulder to Overhead (2x35/25)
500/450m Ski
*Time cap each set = 8 minutes
Cool Down:
2:00 Elevated Standing
Hamstring Stretch (each side)
1:00-2:00 Seated QL Stretch (each side)
A. Optional Lift
Build to a heavy Triple Hang Power Clean (touch-and-go reps)
-then-
2 sets
3 Hang Power Clean @85-90% of heavy triple
B. Deadlift or Strict Press
- whichever is your biggest weakness:
Build to a set of 3 @ RPE 7.5
-then-
3 sets
3 reps @ 85-90% of the set of 3 from above
Workout Prep:
2 sets
100m Run
6 Dumbbell Thrusters (building to workout load)
10m Burpee Broad Jump
5 Power Clean (building to workout load)
5m Sled Pull (building to workout load)
-rest :30 b/t sets-
C. 24 Minute EMOM
Minute 1: Max distance Run
Minute 2: Max Dumbbell
Thrusters (2x35/25 - moderate load)
Minute 3: Max distance Run
Minute 4: Max Burpee Broad Jump
Minute 5: Max distance Run
Minute 6: rest
-rest 10 minutes before Part 2-
D. 24 Minute EMOM
Minute 1: Max distance Run
Minute 2: Max Power Clean
(95/65 - light/moderate load)
Minute 3: Max distance Run
Minute 4: Max distance Sled
Pull (at HYROX division loading)
Minute 5: Max distance Run
Minute 6: Rest
Cool Down
3-5 minutes of easy cardio
(this can be walking, a slow row, machine ride, etc.)
1-2 Sets
1:00 Pigeon Stretch (each leg)
1:00 Alternating Calf Stretch
*Rest as needed between movements and sets.
Build to a heavy Triple Hang Power Clean (touch-and-go reps)
-then-
2 sets
3 Hang Power Clean @85-90% of heavy triple
B. Deadlift or Strict Press
- whichever is your biggest weakness:
Build to a set of 3 @ RPE 7.5
-then-
3 sets
3 reps @ 85-90% of the set of 3 from above
Workout Prep:
2 sets
100m Run
6 Dumbbell Thrusters (building to workout load)
10m Burpee Broad Jump
5 Power Clean (building to workout load)
5m Sled Pull (building to workout load)
-rest :30 b/t sets-
C. 24 Minute EMOM
Minute 1: Max distance Run
Minute 2: Max Dumbbell
Thrusters (2x35/25 - moderate load)
Minute 3: Max distance Run
Minute 4: Max Burpee Broad Jump
Minute 5: Max distance Run
Minute 6: rest
-rest 10 minutes before Part 2-
D. 24 Minute EMOM
Minute 1: Max distance Run
Minute 2: Max Power Clean
(95/65 - light/moderate load)
Minute 3: Max distance Run
Minute 4: Max distance Sled
Pull (at HYROX division loading)
Minute 5: Max distance Run
Minute 6: Rest
Cool Down
3-5 minutes of easy cardio
(this can be walking, a slow row, machine ride, etc.)
1-2 Sets
1:00 Pigeon Stretch (each leg)
1:00 Alternating Calf Stretch
*Rest as needed between movements and sets.
Lift & Run
(2 days)
Session 1:
Hinshaw Running Warm Up
5-10 minute easy Jog @RPE 3-4/10
-rest 2:00-
6 Sets
800m Run at goal 5k pace
200m Jog/Walk
-rest 2:00-
5-10 minute easy Jog @RPE 3-4/10
Cool Down
400m walk
1 minute calf stretch (each side)
1 minute couch stretch (each side)
1 minute pigeon stretch (each side)
Session 2:
Crossover Symmetry Activation OR Banded 7s
- Perform 7 reps of each movement
Warm Up
3 sets
10 Push Ups
:20 Second Bar Hang + 2 Chin Ups
-then-
Build to workout weight on both movements at the same time.
4-5 sets
7 Bench Press 75-80% of 5RM from week 1 (or RPE 7.5-8/10)
-rest as needed between sets-
4-5 sets
7 Weighted Pull Ups 75-80% of 5RM from week 1 (or RPE 7.5-8/10)
-rest as needed between sets-
3-4 sets
12 Dumbbell French Press @ RPE 8/10
12 Double Dumbbell Hammer Curls (both arms same time) @ RPE 8/10
-rest as needed between sets-
Cool Down
1 min Lacrosse Ball Pec Smash (each side)
1 min Leaning Child’s Pose (each side)
Hinshaw Running Warm Up
5-10 minute easy Jog @RPE 3-4/10
-rest 2:00-
6 Sets
800m Run at goal 5k pace
200m Jog/Walk
-rest 2:00-
5-10 minute easy Jog @RPE 3-4/10
Cool Down
400m walk
1 minute calf stretch (each side)
1 minute couch stretch (each side)
1 minute pigeon stretch (each side)
Session 2:
Crossover Symmetry Activation OR Banded 7s
- Perform 7 reps of each movement
Warm Up
3 sets
10 Push Ups
:20 Second Bar Hang + 2 Chin Ups
-then-
Build to workout weight on both movements at the same time.
4-5 sets
7 Bench Press 75-80% of 5RM from week 1 (or RPE 7.5-8/10)
-rest as needed between sets-
4-5 sets
7 Weighted Pull Ups 75-80% of 5RM from week 1 (or RPE 7.5-8/10)
-rest as needed between sets-
3-4 sets
12 Dumbbell French Press @ RPE 8/10
12 Double Dumbbell Hammer Curls (both arms same time) @ RPE 8/10
-rest as needed between sets-
Cool Down
1 min Lacrosse Ball Pec Smash (each side)
1 min Leaning Child’s Pose (each side)
Session 1:
Mayhem Hip Halo Activation
- 10 Side step R/L
- 10 Forward/Backwards Walk R/L
- 10 Glute Bridges
- 10 Single Leg Glute Bridges R/L
- 10 Bird Dogs R/L
- 10 Squats
Warm Up
3 sets
10 Banded Good Mornings
8 Stick Sit Ups
:30 Second Glute Bridge Hold
4 sets
7 Deadlift 75-80% of 5RM from week 1 (or RPE 7.5-8/10)
-rest as needed between sets-
3-4 sets
3 Bounding Broad Jumps
8 unbroken Hang Power Cleans (115/80 or @RPE 7/10)
-rest as needed b/t sets-
Core Work
3 sets
15 Hanging Leg Raises
10 Good Mornings @ RPE 6/10
1:00 Side Plank (each side)
-rest 1 minute between sets-
Session 2:
30-40 minute Easy Jog (@ RPE 2-3)
Cool Down
400m walk
1 minute foam roll each calf
1 minute foam roll each quad
1 minute foam roll each hamstring
Mayhem Hip Halo Activation
- 10 Side step R/L
- 10 Forward/Backwards Walk R/L
- 10 Glute Bridges
- 10 Single Leg Glute Bridges R/L
- 10 Bird Dogs R/L
- 10 Squats
Warm Up
3 sets
10 Banded Good Mornings
8 Stick Sit Ups
:30 Second Glute Bridge Hold
4 sets
7 Deadlift 75-80% of 5RM from week 1 (or RPE 7.5-8/10)
-rest as needed between sets-
3-4 sets
3 Bounding Broad Jumps
8 unbroken Hang Power Cleans (115/80 or @RPE 7/10)
-rest as needed b/t sets-
Core Work
3 sets
15 Hanging Leg Raises
10 Good Mornings @ RPE 6/10
1:00 Side Plank (each side)
-rest 1 minute between sets-
Session 2:
30-40 minute Easy Jog (@ RPE 2-3)
Cool Down
400m walk
1 minute foam roll each calf
1 minute foam roll each quad
1 minute foam roll each hamstring
BodyBuilding
(2 days)
Warm Up
1. Crossover Symmetry Activation Plus OR Banded 7s
- perform 7 reps of each movement
Workout
Bench Press
6 sets: 5 reps @ 75-80% of 1RM
-rest 2:00-3:00 b/t sets-
Dumbbell Bench Press
3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
Superset
4 sets
10 Deficit Push Ups (or to RPE 8/10 - leave 2 reps in the tank each set)
10 Barbell Skull Crushers @ RPE 8/10
-rest 1:30-2:00 b/t sets-
Single Arm Standing Tricep Dumbbell French Press
3 sets: 20 reps (each side) @ RPE 8/10
-rest 1:00-1:30 b/t sets-
Cool Down
1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
Mini Pump - Upper Push
4 sets
5 Bench Press @ RPE 8/10
8 Dumbbell Bench Press @ RPE 8/10
10 Deficit Push Ups (or go until RPE 8/10 - leaving 2 reps in the tank each set)
10 Barbell Skull Crushers @ RPE 8/10
-rest 2:00-3:00 b/t sets-
*Mini Pump Sessions are great on days when you are pressed for time
and cannot complete the full day’s bodybuilding session as programmed.
You should NOT complete today’s bodybuilding program AND the Mini pump session.
Choose one or the other.
1. Crossover Symmetry Activation Plus OR Banded 7s
- perform 7 reps of each movement
Workout
Bench Press
6 sets: 5 reps @ 75-80% of 1RM
-rest 2:00-3:00 b/t sets-
Dumbbell Bench Press
3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
Superset
4 sets
10 Deficit Push Ups (or to RPE 8/10 - leave 2 reps in the tank each set)
10 Barbell Skull Crushers @ RPE 8/10
-rest 1:30-2:00 b/t sets-
Single Arm Standing Tricep Dumbbell French Press
3 sets: 20 reps (each side) @ RPE 8/10
-rest 1:00-1:30 b/t sets-
Cool Down
1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
Mini Pump - Upper Push
4 sets
5 Bench Press @ RPE 8/10
8 Dumbbell Bench Press @ RPE 8/10
10 Deficit Push Ups (or go until RPE 8/10 - leaving 2 reps in the tank each set)
10 Barbell Skull Crushers @ RPE 8/10
-rest 2:00-3:00 b/t sets-
*Mini Pump Sessions are great on days when you are pressed for time
and cannot complete the full day’s bodybuilding session as programmed.
You should NOT complete today’s bodybuilding program AND the Mini pump session.
Choose one or the other.
Warm Up
1. Crossover Symmetry
Activation Plus OR Banded 7s - perform 7 reps of each movement
2. 2-3 sets
20 Banded Curls
:20-30 Supinated Bar Hang
5 Tempo Ring Rows (3 second negative)
Strict Weighted Pull Up
6 sets: 5 reps @ 75-80% of 1RM
-rest 2:00-3:00 b/t sets-
Single Arm Chainsaw Rows
4 sets: 10 reps (each side) @ RPE 8/10
-rest 1:00-1:30 b/t sets-
Superset
4 sets
8 Chin Ups (or to RPE 8/10 - leave 2 reps in the tank each set)
10 Incline Dumbbell Hammer Curls @ RPE 8/10
-rest 1:30-2:00 b/t sets-
Crush Grip Dumbbell Curl
3 sets: 20 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
Cool Down
1 min bicep wall stretch (each side)
1 min tricep smash (each side)
1 min leaning child’s pose (each side)
1 min seal pose
Mini Pump - Upper Pull
4 sets
5 Weighted Pull Ups @ RPE 8/10
8 Single Arm Chainsaw Rows (each side) @ RPE 8/10
8 Chin Ups (or to RPE 8/10 - leave 2 reps in the tank each set)
10 Incline Dumbbell Hammer Curls @ RPE 8/10
-rest 2:00-3:00 b/t sets-
1. Crossover Symmetry
Activation Plus OR Banded 7s - perform 7 reps of each movement
2. 2-3 sets
20 Banded Curls
:20-30 Supinated Bar Hang
5 Tempo Ring Rows (3 second negative)
Strict Weighted Pull Up
6 sets: 5 reps @ 75-80% of 1RM
-rest 2:00-3:00 b/t sets-
Single Arm Chainsaw Rows
4 sets: 10 reps (each side) @ RPE 8/10
-rest 1:00-1:30 b/t sets-
Superset
4 sets
8 Chin Ups (or to RPE 8/10 - leave 2 reps in the tank each set)
10 Incline Dumbbell Hammer Curls @ RPE 8/10
-rest 1:30-2:00 b/t sets-
Crush Grip Dumbbell Curl
3 sets: 20 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
Cool Down
1 min bicep wall stretch (each side)
1 min tricep smash (each side)
1 min leaning child’s pose (each side)
1 min seal pose
Mini Pump - Upper Pull
4 sets
5 Weighted Pull Ups @ RPE 8/10
8 Single Arm Chainsaw Rows (each side) @ RPE 8/10
8 Chin Ups (or to RPE 8/10 - leave 2 reps in the tank each set)
10 Incline Dumbbell Hammer Curls @ RPE 8/10
-rest 2:00-3:00 b/t sets-
FAQ
Who is this program made for?
Mayhem Hybrid is for athletes training for HYROX, aiming to run faster while staying strong, looking to build more muscle, or want to be ready for any physical challenge or race worth pursuing.
What equipment is needed?
HYROX: Rower, bike, ski erg, sled, squat rack, bench, barbell, bumper plates, dumbbells, and access to running *Equipment substitutions provided in app
Lift & Run: Squat rack, bench, barbell, bumper plates, dumbbells, and access to running.
*Equipment substitutions provided in app
BodyBuilding: Squat rack, bench, barbell, bumper plates, dumbbells, and access to running.
*Equipment substitutions provided in app
Do I need to be an experienced runner and lifter to start?
No. If you have not been running or lifting much, each workout can be scaled to meet your current fitness level as your body adjusts and you build up strength and running endurance.
Our coaches in the Mayhem Athlete app can help guide you in approaching each track and each day with a plan.
Workouts are governed by rate of perceived exertion (RPE), so adjustments are readily available.
If you are running and lifting regularly, you are ready to start.
What happens if I miss a day?
We design our programs so that if you miss a day you can jump back in and make it up on an active recovery day (Thursday) or our typical rest day (Sunday).
How much time do I need daily?
Typically, the workouts can be completed in 60 to 90 minutes. We will always list the training in order of importance so you can do as much as possible in an hour and still get a great workout in.
Is Hybrid included in my existing Mayhem membership?
Yes. Mayhem Hybrid is included in the Mayhem Everyday Athlete and Mayhem Competitor packages.
Can I do this alongside Everyday Athlete or Competitor programming?
Mayhem Hybrid is built to work as your primary program. We don’t recommend combining full programs from Everyday Athlete or Competitor due to overlap and volume. You can “cherry-pick” any program within Mayhem at your own discretion.
Can I cancel?
Yes. You can cancel at any time in your Mayhem Athlete (or SugarWOD) app
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