Hybrid Program Heavy Metcons

[Harish Shetty]

AMRP in 15 mins.


10 HSPU
10 SDHP ( 20kg +)
100 meter sprint.

this look very easy but a KILLER.

[Andrew Bell]

4 Rounds:
Row 1k
5 squat clean and jerks @255lbs

[Andrew Bell]

Reps: 12-9-6-3
Burpees
155lb shoulder to overhead
20 yard shuttle run
315lb deadlift

This does not look easy......

[Andrew Bell]

7 rounds:
8 burpees
1 snatch @ 90% of 1RM

[Bryon Faduck]

Scale as required:
21 Back Squat 225#
3 Muscle ups
15 Back Squat 225#
3 Muscle ups
9 Back Squat 225#
3 Muscle ups

Really feeling it in my legs right now.

[Andrew Bell]

4 rounds:
4 deadlifts at 185lbs
4 hang squat cleans at 185lbs
4 push presses/jerks at 185lbs
run 400m
(2 burpee penalty every time you drop the bar without completing the entire complex to be done after final run which will count in your time)

You are not allowed to do one step of the complex before completing the entire set of 4. So you can not do a clean, then go right into a push press. (George I'm looking at you)

[Paul Victor French]

Originally Posted by Andrew Bell

4 rounds:
4 deadlifts at 185lbs
4 hang squat cleans at 185lbs
4 push presses/jerks at 185lbs
run 400m
(2 burpee penalty every time you drop the bar without completing the entire complex to be done after final run which will count in your time)

You are not allowed to do one step of the complex before completing the entire set of 4. So you can not do a clean, then go right into a push press. (George I'm looking at you)

I could do that workout if it wasn't for the damn punishment of burpees haha I'm not quite strong enough to not be forced to set it down. I like the looks of it though, I may modify it to a lighter weight, or just do the tons of burpees I'd be forced to do.

[Andrew Bell]

Originally Posted by Paul Victor French

I could do that workout if it wasn't for the damn punishment of burpees haha I'm not quite strong enough to not be forced to set it down. I like the looks of it though, I may modify it to a lighter weight, or just do the tons of burpees I'd be forced to do.

185lb is a big bad boy weight, 155 would be a normal RX for mainsite I think.

[Andrew Bell]

12-9-5 Reps of:
Overhead Squat @ 225lb
Burpees
Push Press @ 155lb (must start on the ground)
Pull ups

[Andrew Bell]

I usually make these up so that there isn't a lot of the gymnastic stuff that you see more of at the higher levels of competition but decided to make a few like that up that I will post over the next few days.....

So with that in mind:

5 rounds:
5 deadlifts @ 315
10 muscle ups
10 ball slams with 20lb (or greater)