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Old 12-26-2008, 09:23 AM   #241
Sean Dunston
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Re: Hybrid Program Heavy Metcons

We just did this one Tuesday night... for me it fell outside (way outside) the 5-10 minute range, but I still think it is a great heavy MetCon.

10-9-8-7-6-5-4-3-2-1 for time:
Deadlift @ 225#
Push Press @ 135#

[PS: my time was 14:47]
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Old 12-28-2008, 04:12 AM   #242
John Maloney
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Re: Hybrid Program Heavy Metcons

Don't see a lot of 1-arm dumbell snatches, which I think is a fantastic movement. Here are a few I like that use it.

1A-DBHPS = 1-arm dumbell hang pwr snatch
---------

A. 100 (55#) 1A-DBHPS (50 per arm, alternate as desired)

B. 21-15-9
Burpees
(55#) 1A-DBHPS - ea. arm/side*
V-ups
*athletes allowed to switch hands as desired during each set

C. 5 rds
5 (75#) 1A-DBHPS - ea. arm/side
5 HSPU
40 Dbl unders
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Old 12-28-2008, 09:40 AM   #243
Chris Robinson
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Re: Hybrid Program Heavy Metcons

Not in the 10 minute range, but good nonetheless. Credit for this one goes to Andy Stumpf.

As many rounds as possible in 20 minutes of:
- 1 round Cindy
- Clean, 185lbs.*

* The number of reps for the clean is the number round you're on. So:
- round 1: 1 round Cindy, 1 clean
- round 2: 1 round Cindy, 2 cleans
- round 3: 1 round Cindy, 3 cleans
- round n: 1 round Cindy, n cleans

Also, the cleans can be power cleans or squat cleans, or both.

Last edited by Chris Robinson; 12-28-2008 at 09:48 AM..
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Old 12-28-2008, 03:20 PM   #244
David Sailor
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Re: Hybrid Program Heavy Metcons

Did the 10, 9, 8....1 of deads and pp today, that was a good one. Personally, I felt that next time I should bump up the deadlift weight to make it equally as difficult as the pp's.

Doing the Cindy plus cleans tomorrow.
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Old 12-28-2008, 07:26 PM   #245
David Wood
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Chris Robinson View Post
Not in the 10 minute range, but good nonetheless. Credit for this one goes to Andy Stumpf.

As many rounds as possible in 20 minutes of:
- 1 round Cindy
- Clean, 185lbs.*

* The number of reps for the clean is the number round you're on. So:
- round 1: 1 round Cindy, 1 clean
- round 2: 1 round Cindy, 2 cleans
- round 3: 1 round Cindy, 3 cleans
- round n: 1 round Cindy, n cleans

Also, the cleans can be power cleans or squat cleans, or both.

Very nice. 10 rounds in 22 minutes today; 155-pound cleans (my bw; wouldn't have gotten very many with 185). Nice workout; my thanks to Andy.
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Old 12-29-2008, 07:50 PM   #246
Ed Hamilton
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Sean Dunston View Post
We just did this one Tuesday night... for me it fell outside (way outside) the 5-10 minute range, but I still think it is a great heavy MetCon.

10-9-8-7-6-5-4-3-2-1 for time:
Deadlift @ 225#
Push Press @ 135#

[PS: my time was 14:47]
This sounds like i'd be killer to do it like this;

Deadlift 10-9-8-7-6-5-4-3-2-1
Push press 1-2-3-4-5-6-7-8-9-10

Deadlift reps go down as PP reps go up. I've done this with PP & box jumps. It's a crusher!
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Old 12-29-2008, 11:35 PM   #247
Jason Ackerman
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Re: Hybrid Program Heavy Metcons

We are doing similar WODs to the previous two at ACF this week

10...9...8...7...6...5...4...3...2...1

Power Cleans
Pushups

and

20 minute AMRAP
1 round of Cindy/1 Clean and Jerk
2 rounds of Cindy/2 Clean and Jerks
3 rounds of Cindy/3 Clean and Jerks
etc.
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Old 12-30-2008, 04:41 AM   #248
Marcus Smith
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Re: Hybrid Program Heavy Metcons

Try 500m row and 15 power cleans.
three rounds for time

Or

20 deadlifts into 20 box jumps 3 rounds for time
rest then
15 deadlifts into 15 box jumps 3 rounds for time
rest then
10 deadlifts into 10 box jumps 3 rounds for time.

both dont take long and do a sweet trick

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Old 12-30-2008, 06:38 AM   #249
Wade Smith
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Re: Hybrid Program Heavy Metcons

David, Jason, and/or ????
Thanks for the STICKY.

Now, if only someone can clean it all up and make a useful .DOC or .PDF out of it like with the "bodyweight WOD" list.
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Old 12-30-2008, 06:42 AM   #250
Richard Vanmeerbeek
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Wade Smith View Post
David, Jason, and/or ????
Thanks for the STICKY.

Now, if only someone can clean it all up and make a useful .DOC or .PDF out of it like with the "bodyweight WOD" list.
Someone actually did, check post #236

It should be updated because the recent ones are wicked !
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