Commit Performance: Coming Soon to Moves App

Commit Performance is a 12-week hybrid program by Melissa Kendter, designed to combine strength, hypertrophy, and endurance training for a well-rounded fitness approach. This program incorporates strength sessions, time-based running, power-building plyometrics, core and mobility work, plus recovery—all aimed at building muscle, boosting running performance, and enhancing overall fitness without sacrificing any essential element. If you're looking for a structured hybrid program with both running and strength training, this is the program for you. 

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Goal

This hybrid program offers structured strength and running sessions to build a well-rounded, high-performance body that runs efficiently, lifts heavy weights, and improves overall fitness. 

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Who It’s For

• Those who want a hybrid approach: integrating both strength and aerobic conditioning.
• Fitness enthusiasts aiming to build strength, gain muscle, improve speed, and reduce injury risk by following a hybrid plan.

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Meet Your Trainer

Melissa Kendter, Personal Trainer & Running Coach

Melissa brings over 12 years of experience in the fitness industry working with athletes of varying levels. She is a Certified Personal Trainer, Certified Functional Strength Coach (CFSC), and UESCA Running Coach. As a former collegiate athlete, multiple marathon finisher, and triathlete, Melissa knows firsthand the importance of strength, endurance, and mobility for boosting performance and confidence, both inside and outside of the gym. Her signature approach is rooted in science and designed to make fitness accessible and empowering, helping those achieve their goals with confidence. "It’s a beautiful day to move our bodies” has been her guiding mantra for years, born from embracing vulnerability and recognizing movement as a powerful form of medicine. 

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Strategy

This program uses linear progressions for steady, sustainable results. It combines high-intensity strength and running workouts with lower-intensity aerobic runs and hypertrophy days. Each week includes core work, mobility exercises, active recovery, and a rest day to maximize performance and energy.

Strength Days focus on compound and unilateral movements to build resilience for running and muscle growth. Plyometrics and drills improve power, agility, and injury resistance, with workouts spaced to keep your legs fresh for speed runs.

Run Days are guided by the RPE scale (1-10) for flexible pacing and intensity. Runs are time-based, and you can adjust mileage to match your fitness level and goals. A baseline ability to run for 30 minutes is recommended, but scaled options are available, including beginner speed workouts and a progressive run/walk approach for easy and long runs.

With planned recovery days, Commit Performance ensures sustainable progress, helping you get stronger, faster, and more capable in both strength and endurance.

This program is not designed for race-day training.

Schedule

Day 1: Strength, Upper Body (30-45 min)

Day 2: Run, Speed Run (30-45 min)

Day 3: Strength, Legs & Glutes (30-45 min)

Day 4: Recovery, Optional: Core, Mobility & Recovery Run (40-60 min)

Day 5: Strength, Full Body (30-45 min)

Day 6: Run, Long Run (40-60 min)

Day 7: Rest

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Abbreviated Schedule

You do not need to complete all 5 workouts per week in order to see results. If a schedule with less days is what will fit your schedule or allow you to stay most consistent, lean into that.

We recommend prioritizing the following workouts: 

1. Upper Body
2. Speed Run
3. Legs & Glutes
4. Full Body or Long Run

Simply rearrange your schedule as needed by moving or deleting workouts.

We are so thrilled to bring this new program to Moves, and to continue to bring more of Melissa's training to you! Get started today with our free 7 day trial.