Hybrid Program Heavy Metcons
 

I just started the intermediate version of Gant's hybrid program and am trying to come up with short and/or heavy WODs to fit the mold. Gant's guidance: Two metcons I've done thus far:
Four rounds, individually for time:
5 x 65lb Dumbbell Snatch (each hand)
10 x 65lb Dumbbell Swing
10 Burpees
Rest

Four rounds for time:
With weight vest
5 Pullups
5 Dips
5 65lb DB Thrusters

If you have any WODs that fit this mold, please post 'em.

Re: Hybrid Program Heavy Metcons
 

Two of my personal favorites are:

21-15-9 of:
100kg deadlifts
24" box jumps
dips

-and-

21 100kg deadlifts
5 40kg press+push press+push jerk+jerk (20 reps total)
15 100kg deadlifts
4 40kg press+push press+push jerk+jerk (16 reps total)
9 100kg deadlifts
3 40kg press+push press+push jerk+jerk (12 reps total)

Re: Hybrid Program Heavy Metcons
 

What about Fran? And you can halve some of the other Wod's. Even today's Helen would fit the bill, no?

I also made up a wod based on Fran: switch 225lb DL's or BS for thrusters and pushups for pullups.

Re: Hybrid Program Heavy Metcons
 

I've been doing this as well. I love it!

One I did the other day was:
15-12-9
Double KB (53#) Power Cleans to Thrusters
Pull-ups

The KB PC's to Thrusters are AWESOME...

Another one that my buddy and I did was:
3 rds for time
7-HSPU's
7-105# Thrusters
7-105# Hang Power Cleans

We are coming up with a bunch of sweet WOD's that are catered more towards the Hybrid Program. We have also been sprinting a lot more. Doing 400M sprints before/after our WOD's and doing Tire Flipping relays which are short, but very intense.

-David

Re: Hybrid Program Heavy Metcons
 

my thinking on a 'Ganty' version of fran would be 135 pounds

15
12
9

18 (-20%) less reps all day, but with significantly more intensity. If you are already a sub 10 minute Fran'er, you should have somewhat similar times on this one, but there's a little more emphasis on ATP/CP and glyco here.

Re: Hybrid Program Heavy Metcons
 

Good ideas. I want to keep an eye on this thread.

Have you guys considered using slosh pipes and/or heavy med/slam balls? I filled a $3 basketball the other day and it's at least 20#'s.

Re: Hybrid Program Heavy Metcons
 

Queen Elizabeth (for lack of a better name)

3 rounds of 10 reps each of:

Bodyweight power cleans
35# ring dips

Her knee yeah

5 rounds of:

3 reps 315# deadlifts
7 reps burpees w/15# in a backpack

Frank

3 rounds of:

5 reps 165# thrusters
10 pull-ups
15 ring push-ups

Re: Hybrid Program Heavy Metcons
 

Damn Tim... You've got to be quite a strong individual to bust out your WOD's... With a good time anyways.

I think I like it... :cool:

Re: Hybrid Program Heavy Metcons
 

Thanks, but I'm not that strong. I don't really time myself on these, but I don't think I've exceeded 13 minutes.

BTW, I like the sound of those KB cleans to thrusters. That's how I do the barbell bear complex. Nasty stuff!

Re: Hybrid Program Heavy Metcons
 

From my log - I'm doing the hybrid myself