5km + Functional Fitness

*17-Week Hybrid Functional Fitness & Running Program

Plan Description

This program shatters the myth that you can't excel in both functional fitness and running. In 17 weeks, you'll develop the perfect blend of multi-modal capacity and running speed, proving that specificity doesn't mean sacrifice.

Is This Plan For You?

You're tired of watching your running suffer because of your functional fitness training, or vice versa.
Here’s what you can expect:

• Improve your metcon performance while building serious running speed


• Master the balance between high-intensity workouts and running progression


• Develop the engine to dominate both in the gym and on the road


• Learn how to fuel and recover for both disciplines


• Break through the plateaus in both disciplines simultaneously

Your Training Benefits

• Experience the perfect blend of metcon improvements and running gains


• Maintain your strength and skills while building serious running speed


• Watch your engine grow as you tackle both disciplines with confidence


• Master advanced movements while improving your 5k time


• Develop the capacity to excel in both domains without compromise


• See consistent progress across all aspects of your fitness

Why Train With OMNIA?

For over five years, we've been proving that you don't have to choose between being strong or being fit. While others tell you to pick one path, we've been helping athletes like you excel in both. You've probably been told you can't build serious strength while improving your running - we're here to show you not only that you can, but that combining both makes you a more complete, robust, and capable athlete. So if you want to become the kind of athlete who can crush a heavy lifting session and then go run a personal best, you're in the right place and we have the plan for you.

To get the most out of this program, you should:

• Be comfortable with functional fitness movements and free weights


• Be able to run continuously for 30 minutes at a low intensity (Zone 2)


• Have access to standard CrossFit equipment


• Be ready to commit to 5-7 training sessions per week