The Hybrid Build Challenge: Everything You Need to Know
If you’re looking for a way to start the year feeling stronger, more athletic, and more confident — without extremes, burnout, or overthinking — The Hybrid Build was built for you.
This 4-week strength & conditioning challenge (built for real life!), that blends smart strength training, functional conditioning, mobility, and intentional running to help you build progress in a way that suits you.
Whether you’re getting back into a routine, craving structure, or ready to challenge yourself, this is your invitation to train smarter, and feel good doing it.
What Is The Hybrid Build?
The Hybrid Build is a 4-week strength and conditioning challenge designed to help you:
Get stronger and feel more confident in your body
Improve conditioning, stamina, and overall fitness
Move better and train with intention
Build momentum that lasts beyond January
Help you feel like an athlete without spending hours in the gym
This challenge isn’t about perfection or pushing yourself into the ground.
It’s about learning how to lift, condition, and move your body in a way that supports both performance and real life.
Who This Challenge Is For?
The Hybrid Build is for you if:
You want to improve your fitness and body comp
You enjoy being challenged, but want guidance and flexibility
You’ve felt stuck and want a fresh reset
You want training that feels athletic, effective, and sustainable
You crave a challenge that includes structured running
What’s Included?
Inside The Hybrid Build, you’ll receive:
A complete 4-week training plan
Structured strength and conditioning workouts that work together
All workouts delivered inside the Commit App
Clear guidance, structure, and accountability — without pressure
You’ll train 3–5 days per week, depending on what fits your life.
Each week includes:
2 full-body strength days (45 minutes)
1 hybrid strength + conditioning day (45 minutes)
1 mobility, deep core + prehab day (25 minutes)
1 optional interval / speed run day (30–35 minutes)
Workouts are primarily free-weight based (dumbbells, bands, bench, med ball, etc), and can be done at home or in the gym. It is suggested to complete at least the 3 strength days and 1 mobility day each week.
Training Breakdown: What Each Day Focuses On
Strength Training Days: These workouts are designed to build total-body strength + muscle in a progressive, smart, and balanced way.
Each session includes:
Compound lifts to build strength and coordination
Unilateral work to improve balance, stability, and address imbalances
Targeted isolation work to support joints and muscle balance
Upper and lower body movements intentionally paired together
The goal is to help you get stronger, move better, and feel more confident in your body.
You want the strength sets to be challenging but controlled, prioritizing quality movement and long-term progress. You should lift 1-3 reps shy of failure, meaning the last few reps should be difficult while keeping proper form. The goal is to apply enough stimulus to the body to create adaptation, without pushing to failure. Exercise selections and loading will progress intentionally week to week, supporting strength gains, resilience, and consistency over time.
Hybrid Strength + Conditioning Day: This is where training gets functional, energetic, and spicy.
These sessions are designed to:
Increase overall energy expenditure
Improve conditioning and work capacity
Challenge your body in a fun, athletic way
Blend strength and conditioning seamlessly
You’ll work hard, break a sweat, and leave feeling accomplished. These sessions begin with compound lifts, power-focused movements, and thoughtfully designed supersets, then finish with optional sprint intervals for those who want an extra push.
The sprint work follows a 1:3 work-to-rest ratio and is different from the interval run day. These sprints are meant to be true max-effort efforts:
20 seconds all-out (RPE 10)
60 seconds full recovery (standing or walking)
The goal is power, intensity, and nervous system engagement — not endurance.
Mobility, Deep Core + Prehab Day: This day supports everything else you’re doing.
The focus is on:
Deep core strength and control
Mobility for hips, shoulders, and spine
Prehab-style movements to support joint health
Long-term training longevity and resilience
This isn’t a throwaway recovery day — it’s a key part of staying consistent, moving well, and feeling good as training progresses.
Interval / Speed Day (Optional): Designed to improve speed, endurance, leg turnover, and cardiovascular efficiency.
Each interval session follows a simple, repeatable structure:
10-minute warm-up to ease into the workout
Main set of hard efforts (RPE 8–9) for a specific length of time
Light recovery jogs between intervals
Repeat for the prescribed number of rounds
Finish with a 5-minute cooldown
Workouts are structured to challenge you with clear effort guidance without overcomplicating things. You want to aim to have the same effort and speed throughout each hard-effort interval, being around your 5K effort. These runs can be synced directly to your Garmin and/or Apple devices for easy execution and tracking.
If you’re newer to running, you’ll use a run/walk method, which is both effective and encouraged. If running isn’t something you can do, no worries! You can substitute a bike, rower, or other cardio option. This day is about improving fitness — not grinding yourself into the ground.
Weekly Focus & Progression
Each week builds with intention:
Week 1: Engine Week: Build consistency, rhythm, and momentum.
Week 2: Strength Week: Develop muscular resilience and stability.
Week 3: Speed & Power: Focus on athleticism and explosiveness.
Week 4: Hybrid Week: Bring everything together.
This challenge is meant to push you. But, the priority is consistency over perfection. The blueprint is laid out for you, all the tools are there, it’s now your chance to implement it and yield the results of your hard work.
Community, Support & Giveaway
There will also be a challenge group inside the Commit App for accountability, encouragement, and support. You can choose to join the group or not. But it is highly encouraged! Participants are eligible for a $150 gift card to their favorite shoe brand by:
Joining the in-app challenge group
Share your workouts via Instagram or inside the app
Share your progress and expressions via Instagram or inside the app
Share your post-workout glows via Instagram or inside the app
Be sure to tag @melissa_kendter OR send your photos to me directly! I can’t wait to do this challenge alongside you all. I know I need this kick in the booty! So if you’re ready to step outside your comfort zone, build real momentum, and start the year feeling strong, capable, and confident, The Hybrid Build starts January 5.
Let’s lift smart, run strong, and move well — together.
Your coach,
MK
