SA1NT HYBRID RUN CLUB CIRCUIT A

SA1NT HYBRID RUN CLUB

CIRCUIT A

Workout Overview

This workout takes approximately 43 minutes to complete.

SA1NT Hybrid Run Club Circuit A alternates between 2 minutes of running and 50 seconds of strength training. The workout is designed to develop cardiovascular fitness, muscular endurance, core strength, and upper- and lower-body strength for running.

Training Goals

  • Improve cardiovascular fitness
    Develop aerobic capacity, VO₂max and the ability to tolerate higher levels of lactate.
  • Improve muscular endurance
    Build the muscular endurance required to maintain strength and movement quality while running under fatigue.

Running Intensity

Target intensity: Around LT1
As a general guide, aim for approximately 70–85% of maximum heart rate. Run slightly faster than an easy jog, at an intensity that feels controlled: not too hard, but not too easy.

Workout Format

1. Run: 2 minutes

Run approximately 400 metres, adjusted to your individual running ability. Run out and back for a total of 2 minutes. This allows runners of different abilities to return at approximately the same time and begin the next exercise together.

2. Strength Exercise: 50 seconds

Complete the target repetitions within 50 seconds. Except for the power-based movements, perform each exercise with control and minimise the use of momentum to maximise the strength-training stimulus.

3. Reset: 10 seconds

After completing the exercise, use the 10-second reset to return to the running start position. Everyone then starts the next run together.

Each cycle: 2-minute run → 50-second exercise → 10-second reset
Rest between sets: 60 seconds for water and recovery

Circuit A Exercises

Focus Set 1 Set 2
Glutes Glute Bridge
20 reps 		Single-Leg Glute Bridge
10 reps each side
Upper Body
Push 		Push-Ups
20 reps 		Bench Tricep Dips
20 reps
Power Mountain Climbers
70 total 		Burpees
11 reps
Adductors Single-Leg Bench Squat
10 reps each side 		Walking Lunges
20 steps total
Back I & T Back Raises
10 reps each 		Y & W Back Raises
10 reps each
Core Plank
50 seconds 		Twists
25 reps
Upper Body
Pull 		Pull-Ups / Inverted Rows
50 seconds 		Pull-Ups / Inverted Rows
50 seconds