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The Build Method is a proven training system built by elite hybrid athletes Amber Tait and Chelsie Grant. Designed for everyone—from everyday athletes to elite.

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Build Method

To celebrate their birthdays (6 days apart), Amber and Chelsie put together a workout inspired by their 30s.

13 movements:
• Odd stations – machines
• Even stations – dumbbell or bodyweight

Everything is 30 reps or 30 calories split between partners.

Complete 2 rounds for time with the goal of finishing within 30-40-minute mark.

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Partner Workout: 13 Going on 30(s)

Block 1

An 8-week run challenge designed to build endurance, speed, and consistency with three structured runs per week. Each week includes one easy run, one threshold or fartlek run, and one interval session, along with community support, progress tracking, and weekly challenges to keep you motivated.

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Fun to Run 8-Week Challenge

Our base building week! Start wherever you are

Week 1

Week 2

Week 3

Deload week to give your body a chance to adapt to the work we've done so far

Week 4

Week 5

Week 6

Focus on sustaining paces and recovering through movmement

Week 7

Week 8

You and your partner are locked in for 50 minutes— no bailouts.

This is a continuous, running clock workout broken into 5 x 10-minute sections, with no rest between stages. Each block brings either a mix of Deadly Dozen labors OR longer machine efforts to keep the pressure on from start to finish.

This workout follows a “You Go, I Go” format, meaning only one partner is working at a time while the other rests. All reps and distances can be split however you choose unless otherwise specified.

Expect high volume and fast pace. Manage your effort, communicate, and be ready to grind.

This one is relentless… and absolutely DEADLY.

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Partner Workout: Shared Sentence - 50 Mins No Parole

Designed to expand your aerobic base, improve stamina, and build an engine that lasts. Through a strategic mix of longer sessions, mixed-pace efforts, and intervals, this program develops cardiovascular capacity and work output for athletes preparing for longer races, hybrid events, or anyone looking to improve endurance in sport and life.

Endurance

ERGs

Running

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Build Endurance

An aerobic base phase designed to improve cardiovascular capacity, pacing control, and sustainable work output

Endurance Block 1: Base Build

A progression phase focused on improving lactate threshold, sustained effort capacity, and the ability to hold higher intensities for longer durations

Endurance Block 2: Threshold Build

Our entry-level strength and functional training program designed to help you move better, build confidence, and create a strong base for long-term progress. Using dumbbells, kettlebells, bands, and functional tools, this program keeps training simple, approachable, and effective — no barbells or advanced equipment required. Perfect for beginners, returning athletes, or anyone looking to master the basics.

Beginner

Strength

Functional Training

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Build Foundations

An introductory phase focused on movement quality, basic strength patterns, and confidence with functional training

A high-performance, 5-day-per-week program designed to develop strength, speed, and explosiveness. Blending principles of powerlifting, athletic development, plyometrics, sprint work, and conditioning, this program builds a powerful engine and an explosive, competition-ready body. Ideal for hybrid athletes, runners, varsity sport athletes, and anyone who wants to be both strong and fast — not one or the other.

Speed

Power

Powerlifting

Plyometrics

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Build Speed & Power

A  foundational phase focused on building maximal strength and explosive mechanics

Designed to develop a strong aerobic engine, improve pacing, and build the stamina needed to run farther and more efficiently. Each week is structured to progress your long-run durability, sustainable speed, and speed endurance so you can move with confidence and control over any distance. This program builds a resilient running foundation that pairs seamlessly with strength or hybrid training, making it ideal for hybrid athletes, endurance-focused clients, or anyone looking to become a stronger, more capable runner.

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Build Running Endurance

An running base phase focused on aerobic development, pacing awareness, and durability to support longer and faster efforts later

Running Endurance Block 1

The exact training system Amber and Chelsie used to prepare for — and win — the 2025 DEKA World Championships. Built specifically around the demands of DEKA, this program blends strength, endurance, speed, and race-specific conditioning into a fully structured plan that removes guesswork and maximizes performance. Expect intentional phases, purposeful sessions, and race-specific training designed to prepare you to perform at your highest level on competition day.

DEKA

Hybrid Racing

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Build DEKA Performance

Amber & Chelsie's Road to 2025 World Championships

A structured, strength-focused program built around the main lifts and intelligent accessory work. Designed to increase overall strength, improve movement quality, and build a durable foundation, this track helps you lift heavier, move better, and get stronger with purpose in the gym and in everyday life.

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Build Strength

A foundational strength phase emphasizing technique, progressive loading, and balanced accessory work to build long-term strength

A fully structured combined program that blends progressive strength training with purposeful endurance work, so you don’t have to choose between getting strong or building your engine. This program is carefully balanced to develop muscle, aerobic capacity, and work capacity in parallel, making it ideal for athletes who want well-rounded performance without overthinking their training.

Hybrid

ERGS

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Strength & Endurance

A base phase that develops foundational strength and aerobic capacity

A race-specific training system built to prepare you for hybrid competitions like HYROX. Designed by elite hybrid athletes, this program combines strength, running, machines, and functional conditioning into a structured plan that removes guesswork and maximizes performance.

Each week is intentionally programmed to build the endurance, power, and efficiency required to perform under fatigue — with a strong focus on pacing, transitions, and race execution so you can show up confident and ready to compete.

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