With the MOVE Challenge—Hybrid, you can choose between a 4, 5, or 6-day training split; however, the default training split will appear as 6 days!
Please see Weeks 1 & 2 training splits below:
6 Days
Monday: Lower Body Weighted
Tuesday: Easy Run
Wednesday: Full Body Conditioning
Thursday: Upper Body Weighted
Friday: Full Body Weighted
Saturday: Interval Run
Sunday: Rest & Recovery
5 Days
Monday: Lower Body Weighted
Tuesday: Easy Run
Wednesday: Full Body Conditioning
Thursday: Upper Body Weighted
Friday: Rest & Recovery
Saturday: Interval Run
Sunday: Rest & Recovery
4 Days
Monday: Lower Body Weighted
Tuesday: Rest & Recovery
Wednesday: Full Body Conditioning
Thursday: Upper Body Weighted
Friday: Rest & Recovery
Saturday: Interval Run
Sunday: Rest & Recovery
Training Style Explained
Weeks 1 & 2: Building the Foundation
In the first two weeks, we’ll focus on the back squat, overhead press, and hip thrust for the primary strength movements. These exercises make up the foundation of your strength sessions. The remaining strength work will elevate your heart rate and leave you sweating with formats like EMOMs, AMRAPs, and rounds for time. Conditioning sessions feature a five-round, full-body workout. For running, you’ll complete a 30-40 minute zone 2 run, which helps flush out your legs and build your aerobic base, and a threshold run with 3-minute intervals. All of the equipment used in this program are free weights.
Weeks 3 & 4: Strength Progression
In weeks three and four, our primary barbell lifts shift to the front squat, bench press, and Romanian deadlift. These two weeks are dedicated to progressing strength in these key movements. As with the previous weeks, expect AMRAPs, for-time workouts, and EMOMs, each slightly more challenging to match your increasing strength. Conditioning includes a three-station workout with 4-minute rounds and 1-minute rests, aiming to maximise meters on the erg. Running sessions progress as well: the easy run extends by 10 minutes, and interval work increases to 4-minute efforts, pushing your endurance.
Weeks 5 & 6: Final Push
In the final weeks, you’ll tackle more complex movements, including the barbell reverse lunge, Pendlay row, and deadlift. These lifts will incorporate more single-leg work and further develop your overall strength. Each strength day is designed with variety: Monday includes a challenging AMRAP, Thursday an EMOM, and Friday rounds for time in a ladder format. The last conditioning session is a five-round EMOM with demanding dumbbell exercises. Running sessions culminate with a 50-60 minute easy run and 5-minute intervals, helping you finish the program strong.