Functional Movements combined with Running pace intervals designed for events like Deka Fit / Hyrox, and OCR races.

.25mile run (easy pace) zone 2
Devil Presses 
.25mile run (increase tempo)
Farmer Carries (80-100m)
.25mile run (Tempo Pace)
Elevated Push-ups (use heavy dumbbells)
.25mile Run (easy Pace)
Static Lunge Wood chops (lighter Dumbbell)

Repeat 3-4 Rounds 
Rest in transitions 
Bring equipment to treadmill
Prefer an accessible treadmill open to space for easy transitions.

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Dumbbell farmer carry

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

Dumbbell devil press

Hybrid Training Run Interval 2-3miles (.25ml) or 4-6miles (.50ml)

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