The Hybrid Engine

🍀 Good Luck 🍀
Good luck to all The Hybrid Engine athletes competing at the US Championships this weekend in Washington DC! The Hybrid Engine has 4 women competing in the Elite 15 field Friday night, then on Saturday Pro Track members take on the US Open Championships!!

Full lineup below:
Dr. Alandra Greenlee (.alandragreenlee) - Elite 15 Women
Rebecca Naether () - Elite 15 Women
Lauren Weeks () - Elite 15 Women
Lauren Griffith () - Elite 15 Women
Ricky Mitchell ()- Men Doubles 40-49
Kara Mobly () and Chris Balven () - Mixed Doubles

Competition season for Hybrid Fitness is in full swing! You can jump on either of our daily programming tracks or pick up our add-on strength/running programs any time! Follow the link in our bio!

💥 Workout of the Day 💥
January 30, 2024 Daily Dose Track workout of the day.

“Marauder’s Map”
4 Rounds For Time:
55 reps Wall Ball 20/14 # 10/9ft
20 jump alternating lunge
35 jump rope

STRENGTH
5 sets:
12 reps Push Press 50%+
10 reps SA DB Bent over row, each

EXTRA CREDIT
For time:
100 reps push up

Trying to convert track workouts to the treadmill 🧮

💥 Save this for later 💥
Do you ever run on a treadmill that only shows you distance to the tenth (0.1) of a mile? Is your training distance in meters? Do you need to do a bunch of math conversions to figure out how long you have to run on the treadmill for?

Use this cheat sheet to easily calculate how many seconds on the treadmill you need to spend at which speed to reach your common interval distance goal!

The Hybrid Engine Daily Dose and Pro Tracks begin a new cycle tomorrow! Sign up for a free 7-day trial!

💥 Competition Season 💥
The 2024 competition season for Hyrox and Deka is here! Starting on Monday, a new cycle will begin to get you ready for any in-season races!

This will be a 10-week cycle as Part 1 of the season to bring us to April before part 2 will bring us through June! Visit the link in our bio or visit Thehybridengine.com to sign up!

Several new builds and programs will be released soon so keep an eye out for one that fits your needs!

📸: CrossFit Atlantic Regionals 2016, event 5.

💥 General Physical Preparedness 💥
The GPP workout of the day for both the Daily Dose and Pro tracks today is:
“Does it sound like I’m ordering a pizza?”
35-30-25-20-15-10-5 reps for time-
Wall ball 20/14 # 10/9ft
Box jump 24/20”
American KB swing 53/35 #

Coach’s notes:
1. Take at Zone 3 pace.
2. Goal is each set unbroken, adjust loads as necessary to achieve this goal.
3. Step down on all box jumps.

TIME CAP: 25:00

Do you want to improve your running and get ready for your next Hybrid Fitness race? Join us today as we are early into our current cycle! 🏃‍♂️ Click the link in bio to find what path works best for you!!

💥 Weekend Wrap-up 💥
Two big events over the last weekend had several T.H.E. Athletes competing! The Deka World Championships took place in Dallas, TX, while the second Hyrox Major took place in Stockholm, Sweden.
T.H.E. Saw 8 athletes compete over 26 races, earning 22 top 10 finishes, 17 top 5 finishes, 10 podium finishes, 6 Champion titles, and 1 World Record set by its athletes at the Deka World Championships!

Congratulations to all T.H.E. Athletes who competed at Deka World Championships!

Bethany McChesney
Elite Women DekaFit - 8th, 34:54
Team Women DekaFit - 1st, 29:05 WR
Elite Women DekaMile - 10th, 20:58
Team Coed DekaMile - 6th, 17:21
35-39 AG DekaStrong - 2nd, 14:01
Team Coed DekaStrong - 12th, 10:47

Lauren Griffith
Elite Women DekaFit - 3rd, 33:07
Team Coed DekaFit - 1st, 26:00
Elite Women DekaMile - 2nd, 19:38
Elite Women DekaStrong - 9th, 13:02

Alandra Greenlee .alandragreenlee
Elite Women DekaFit - 6th, 34:15
Elite Women DekaMile - 4th, 19:55
Elite Women DekaStrong - 1st, 12:12

Samantha Faddis
Elite Women DekaFit
Elite Women DekaMile - 14th, 22:02
Elite Women DekaStrong - 18th, 14:20

Christy Dunton
50-55 AG DekaMile - 2nd, 24:38
50-55 AG DekaStrong - 1st, 14:38
Team Women DekaStrong - 5th, 11:28

Michelle Wall
45-49 AG DekaFit - 5th, 38:54
45-49 AG DekaMile - 5th, 22:46
45-49 AG DekaStrong - 5th, 14:23

Kara Mobly
30-34 AG DekaStrong - 5th, 14:18
Team Coed DekaStrong - 6th, 10:14

Heidi Williams
60-64 Women DekaMile - 1st, 25:57
60-64 Women DekaStrong - 1st, 16:17

In Hyrox Stockholm, Coach Lauren finished in 2nd place nearly breaking the 1-hr mark for a 3rd time!

Congratulations to all T.H.E. Athletes!! If you are looking to get into Hybrid racing or want to get prepared for any event that will come your way, join us on our new program cycle starting today on the Daily Dose or Pro Track!!

💥 T.H.E. Athlete Highlight 💥
Heidi Williams -

Heidi is a competitive OCR and Hybrid racer and Age Group World Champion in Hyrox, DekaMile, DekaStrong, and OCR over the last few years.

She will be competing in the Deka World Championships in Dallas on December 1-3, 2023!

She has qualified for:
60-64 Women DekaMile - Heat 1, 1st seed
Qualifying time - 27:03

60-64 Women DekaStrong - Heat 1, 1st seed
Qualifying time - 15:50

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💥 T.H.E. Athlete Highlight 💥
Dr. Alandra Greenlee - .alandragreenlee

Alandra Greenlee, MD is a foot and ankle surgeon in New Jersey who has competed on the big stage in both Hyrox and DekaFit, including 2nd place 🥈 in all 3 Deka distances at the 2022 World Championships! Alandra is an all-around Hybrid athlete that has also competed in team rowing competitions, 100+ mile bike rides, and the GoRuck Games!

She will be competing in the Deka World Championships in Dallas on December 1-3, 2023!

She has qualified for:
Elite Women DekaStrong - Heat 1, 9th seed
Qualifying time: 13:14

Elite Women DekaMile - Heat 2, 12th seed
Qualifying time: 21:05

Elite Women DekaFit - Heat 1, 7th seed
Qualifying time: 34:29

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💥 T.H.E. Athlete Highlight 💥
Kara Mobly -

Kara is a medical sales rep, the Hyrox Texas brand manager, and competing in several hybrid events this year!

She will be competing in the Deka World Championships in Dallas on December 1-3, 2023!

She has qualified for:
30-34 Women DekaStrong - Heat 1, 8th seed
Qualifying time - 15:18

Team Coed DekaStrong - Heat 1, 6th seed
Qualifying time - 9:59
Partner - Chris Balven

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💥 T.H.E. Athlete Highlight 💥
Bethany McChesney -

Bethany is a mother of 2, gym owner of FitFarm in Strathroy, Ontario () and cohost of the OFX podcast ().

She will be competing in the Deka World Championships in Dallas on December 1-3, 2023! Bethany has qualified and will compete for the World Championships in all 6 possible races!!

She has qualified for:
Elite Women DekaFit - Heat 2, 15th seed
Qualifying time - 36:26

Elite Women DekaMile - Heat 2, 17th seed
Qualifying time - 21:53

35-39 AG DekaStrong - Heat 1, 4th seed
Qualifying time - 14:17

Team Women DekaFit- Heat 1, 4th seed
Qualifying time - 30:54
Partner: Heather White

Team Coed DekaMile - Heat 1, 8th seed
Qualifying time - 16:49
Partner: Dave Claxton

Team Coed DekaStrong - Heat 2, 17th seed
Qualifying time - 10:35
Partner: Dave Claxton

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💥 T.H.E. Athlete Highlight 💥
Michelle Wall -

Michelle is a Doctor of Physical Therapy, 2022 Age Group DEKAMile World Champion and 2022 Age Group DEKAStrong Runner-up.

She will be competing in the Deka World Championships in Dallas on December 1-3, 2023!

She has qualified for:
45-49 AG DekaFit - Heat 1, 5th seed
Qualifying time - 39:59

45-49 AG DekaMile - Heat 1, 2nd seed
Qualifying time - 21:16

45-49 AG DekaStrong - Heat 1, 4th seed
Qualifying time - 14:11

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