ROAD The 99-day hybrid challenge
Run the road.
Own the rack.
Get stronger and faster at the same time. Five sessions a week, about an hour each. Lifting, running and race-style conditioning, programmed so they help each other instead of fighting.
Strong or fast?
Both.
Most plans make you pick a side. Lifting plans treat running as a warm-up. Running plans treat the gym as an afterthought. Stack them on your own and you end up tired, sore and stuck.
- Hard runs never land the day after heavy legs.
- Running is set in minutes and effort, so it fits your pace, in km or miles.
- Two lighter Pit Stop weeks keep you fresh enough to keep improving.
- You test at the start and at the end, so you see the change in numbers, not just in the mirror.
Your week
Move the days around your life. Two rules: no hard run after leg day, and one full rest day.
Rack · Lower
Squat, hinge, lunges, carries.
Road · Quality
Threshold and speed intervals.
Rack · Upper
Bench, pull-ups, presses, rows.
Rest
Or an optional easy Flush.
Engine
Deadlift + running under fatigue.
Road · Long
Easy aerobic run, 30 to 80 minutes.
Rest
Sleep. Eat. Grow.
99 days. One finish line.
Foundation
The Warrior Test, then volume, technique and aerobic base. Week 5 is a Pit Stop.
Build
Heavier top sets, longer intervals, station work. Midpoint check in week 8, Pit Stop in week 9.
Sharpen
Low reps, race-pace running, a dress rehearsal, a peak week. Then the Warrior Test again. Day 99: the finish line.
Day 1 · Day 99
The Warrior Test
Same five events at the start and at the end. No guessing, no mirror selfies: numbers.
Take it free- I · Iron Legs — squat, heaviest clean 5
- II · The Road — 3 km or 5 km time trial
- III · Iron Arms — bench 5RM, max pull-ups, push-ups in 2 minutes
- IV · Rest — recovery is part of the test
- V · MILE MARKER — 4 runs, 3 stations, for time
What's inside
70 sessions
Every set, rep, rest and effort target for 99 days, at two levels.
The Warrior Test
Five events: squat, run, bench, pull-ups and push-ups, and the MILE MARKER workout. Day 1 against Day 99.
Rules of the Road
Simple progression rules, so you always know when to add weight and when to hold.
Swap table
No sled, no trap bar, no wall ball? Every exercise has an alternative.
Warrior Card
Printable log and test card. Post your Day 1 and Day 99 cards with #WarriorTest.
Fuel basics
Protein, carbs, sleep and recovery: what actually matters, on one page.
Two levels
Level 1 · Road Rookie
You train regularly but you're new to mixing running and lifting. You can run 30 minutes non-stop.
Level 2 · Rack Veteran
You've lifted for a year or more and can run 10 km. Maybe you've signed up for your first hybrid race.
Start your 99 days
- The full 99-day challenge, both levels
- The Warrior Test and the MILE MARKER workout
- Progression rules, swaps, fuel basics
- Printable Warrior Card and training log
- Lifetime access and free updates
Sales open before Wave 1 (Monday Jan 4). Join the list and get the launch price first.
Take the Warrior Test free
Get the full Warrior Test and the Warrior Card by email. Find your numbers on Day 1, then decide if you want the other 98 days.
No spam. Unsubscribe anytime.
Questions
Is this a HYROX plan?
It's a hybrid plan first: strength, running and conditioning in balance. The Engine sessions use race-style stations and running under fatigue, so it's excellent preparation for HYROX or any fitness race, but you don't need to race to use it.
What equipment do I need?
A normal gym with a barbell, rack, bench, dumbbells, kettlebells and a pull-up bar, plus running shoes and any watch or phone app that tracks your runs. Every exercise has a swap.
I only have 4 days a week.
Do the four main sessions and turn the Long run into a 30–40 minute easy run after one of the Rack days. The program explains how.
Will I lose muscle if I run?
Not with this structure. Running volume rises slowly, easy runs stay easy, and the main lifts keep progressing with clear rules.
Km or miles?
Both. Running is set in minutes and effort, so it adapts to your pace and your units.
How do I get it?
Right after payment you get a download link by email: the full 99-day program and the printable Warrior Card.