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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:
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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
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I think I like it... :cool: |
Re: Hybrid Program Heavy Metcons
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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
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