Run & Rep

Strength meets stamina in this repeat-style hybrid workout.

Run & Rep alternates steady 5-minute run intervals with targeted strength movements to build muscular endurance, core stability, and upper-body strength — all while keeping your heart rate elevated.

You control the intensity:

• Push the pace during the run to turn this into a HIIT-style conditioning workout

• Keep the pace easy and use it as a Zone 2 endurance session with strength mixed in

This format trains your body to recover quickly, transition efficiently, and stay strong under fatigue — making it great for runners and non-runners alike.

The Workout

5-minute run
15 push-ups

5-minute run
15 push-ups

5-minute run
15 dead rows

5-minute run
15 dead rows

5-minute run
:60 plank

5-minute run
:60 plank

5-minute run
15 shoulder presses

5-minute run
15 shoulder presses