Workout of the week: 35-min hybrid conditioning workout

6th July 2026

ALL LEVELS / hybrid conditioning workout / 35 minutes

Equipment: Treadmill, dumbbells, barbell & gym bench

Running and strength training don’t have to compete with each other; however, when combined, they’re one hell of a combination. Just look at how popular Hyrox has become. There are real benefits to mixing both approaches: it improves conditioning, builds strength, and makes workouts feel far less repetitive. And the cherry on top? It’s also a very effective way of getting humbled halfway through a session.

This hybrid conditioning workout slightly mimics a Hyrox race. It alternates 1 km runs with 3 strength-focused exercises, performed in sequence as shown below. Complete the workout in order and rest as little as possible, aiming to keep a steady pace throughout the session, which should last 35 minutes.

1 km run
20 burpees
1 km run
20 barbell chest press
1 km run
40 dumbbell goblet squats
1 km run

Ready, set, go!

WORKOUT SETUP

7 exercises
Different reps
Little to no rest
35 minutes
Equipment: Treadmill, dumbbells, barbell & gym bench

WORKOUT EXERCISE LIST

1 – 1km RUN

2 – BURPEES

20 reps

Start in a standing position and engage the core.
Begin the movement by quickly bending down, reaching your hands towards the floor in front of your feet.
As you do this, simultaneously jump, bring your legs back and land on the floor in a push-up position.
Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position.
Return to upright and repeat.

3 – 1km RUN

4 – BARBELL CHEST PRESS

20 reps

Lie on a flat bench with the barbell above your chest.
Grip slightly wider than shoulder width and unrack.
Set your shoulders and brace your core.
Lower the bar to mid-chest with elbows at about 45° from your body.
Press the bar back up to full extension, squeezing the chest at the top.
Repeat.

5 – 1km RUN

6 – DUMBBELL GOBLET SQUATS

40 reps

Stand tall, holding a dumbbell vertically at chest height (goblet position).
Keep the dumbbell close to your chest throughout the movement.
Brace your core and keep your chest up.
Squat down by pushing your hips back and bending your knees, keeping your torso upright.
Drive through your feet to return to standing.
Repeat.