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Old 07-31-2008, 11:29 PM   #21
Jakub Kruhlik
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Re: Hybrid Program Heavy Metcons

loving the workouts def. going to be using these soon.
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Old 08-05-2008, 01:35 PM   #22
Chris Robinson
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Re: Hybrid Program Heavy Metcons

Here's two more I've done recently:

(a)
15 - 12 - 9 reps of:
- Pull-ups
- KB swings, 2 pood
- Dips
*all done while wearing a 40lb. vest

(b)
4 rounds of:
- 10R/10L KB snatches (I used a 16kg)
- Med Ball Overhead Toss, 20lb. ball
- Sprint 100m
- Med Ball Overhead Toss, 20lb. ball
- Sprint 100m

note: If you don't know what an Overhead Toss is, see p. 8 here (they call it the over-the-back toss): http://www.performbetter.com/catalog...%20Handout.pdf (wfs)
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Old 08-05-2008, 02:08 PM   #23
Gant Grimes
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Re: Hybrid Program Heavy Metcons

Nice workouts. I can't wait to try some.

Here's an assortment of some things I've enjoyed:

-----

Abbreviated or interval versions of Cindy, Barbara, Helen, Nasty Girls.

-

*16 kg KB (x2) push press
*sit-ups, unanchored
40-30-20-10

-

*sandbag push jerks
*sledgehammer (vs. tire)
*tire flips

1 minute @ each station, rest one minute, repeat

-

*20 sledge strikes, 16# hammer
*Farmer's Carry 35m, med. anvils
5 rounds for time

-

800 sandbag run

-

5 rounds of:
* 10 KB OH swings, 32 kg
* 10 ring pushups

-

3 rounds of:
* 10 2-hand KB rows @ 20 kg
* 5 dead hang chins
* 10 med-ball plyo pushups

-

* 5 thrusters @ 75 kg (154#)
* 10 m sprint
* 10 2-hand KB swings @ 20 kg
* 10 m sprint
* 10 burpess
3 rounds, rest fully b/w rounds
(aim for less than a minute on each round)

-

* 10 tire flips
* 20 swats, 16# sledge
* 250m sprint
3 rounds, recover fully between rounds
(this was very difficult)

-

Like "Lynne"
3 rounds of:
* ring pushups
* pullups

-

(from the Games, a good one)
5 rounds of:
* 5 275# DL
* 10 burpees (OH clap)

-

21-15-9
*32 kg KB swings
*flying arm bars
*slam balls 8#, on knees

Last edited by Gant Grimes : 08-05-2008 at 02:12 PM.
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Old 08-05-2008, 02:10 PM   #24
Keenan Lightner
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Re: Hybrid Program Heavy Metcons

I'd like to say that your guys are f-in crazy and that this is the most worthwhile thread I have seen in awhile.
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Old 08-05-2008, 04:22 PM   #25
George Mounce
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Re: Hybrid Program Heavy Metcons

I did this one the other day....was hard than it looked...

3 rounds for time of:
400m sprint
20 burpees

NO REST.
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Old 08-05-2008, 05:14 PM   #26
Derek Weaver
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Re: Hybrid Program Heavy Metcons

Yeah, that one looks tough George. I learned long ago to fear the 400m run more than any other. Just long enough to realize it hurts.

I like this thread... going to need to bookmark it.

One I did yesterday was 115 lb. thrusters, 115 SDHP: ARAP in 10 minutes. It sucked.
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Old 08-05-2008, 05:15 PM   #27
Tom Woodward
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Re: Hybrid Program Heavy Metcons

I've done the following after a track workout:

Double alternating tabata sprints/double unders (carry the rope while you run). Almost had a pukie visit.

Double alternating tabata KB Farmer's walk/KB front squats

Also:

Ring dips: 20s on/40s off
Row: 20s on, 40s off
Repeat 3 times.

Double alternating tabata KB clean (35lb in each hand) / KB OH squat
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Old 08-05-2008, 05:20 PM   #28
Stephen Flamm
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Re: Hybrid Program Heavy Metcons

5 rounds of:

5 squat clean & jerks @ bw
5 MUs
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Old 08-05-2008, 05:22 PM   #29
George Mounce
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Stephen Flamm View Post
5 rounds of:

5 squat clean & jerks @ bw
5 MUs
Ah man, thats blows lol, going to have to totally do that one!
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Old 08-05-2008, 05:25 PM   #30
Stephen Flamm
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Re: Hybrid Program Heavy Metcons

Glad you like. A pull and push in opposite directions. It's been my baby for a while, I've just been waiting for the right group of CFers to present it to...
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