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Old 07-29-2008, 09:34 AM   #11
Tom Woodward
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Re: Hybrid Program Heavy Metcons

I've been doing double alternating tabatas since starting the hybrid program. It's worked well since it's similar to couplet workouts like Fran, Elizabeth, and Diane, but your time is fixed at 8 minutes. Rather than trying to max out reps in every round, try to get the highest tabata score (at least x reps for each round). I've done:

Deadlifts/K2E's
Overhead Squats/Double Unders (destroyed me)
Pull Ups/GHD Sit Ups
Ring Dips/Row
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Old 07-29-2008, 10:10 AM   #12
Michael Cooley
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Jason M Struck View Post
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.
I think "Ganty Fran" needs to be designated a new named workout!

mpc
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Old 07-29-2008, 10:27 AM   #13
Alan Kalbarczyk
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Re: Hybrid Program Heavy Metcons

from my log

5rnds
5-300# DL's
12-HSPU's
12-Pull Ups
5-155# Thrusters

4rnds
25-Towel Pull Ups (alt hands)
25-70# DB Swings
25-Burpees
25-95# SDHP

3rnds
10-Pull Ups
10-135# C&J
10-20" Box Jumps

3rnds
15-Pull Ups
10-155# Power Cleans
5-155# Thrusters

Heavy Fran 15-12-9
135# Thrusters
45#-Weighted Pull Ups

1rnd
25-135# SDHP
25-25# Weighted Pull Ups
25-135# Thrusters

5rnds
5-135# SDHP
10-Ring Dips
5-135# Thrusters

5rnds
15-70# DB Swings
15-Ring Dips

5rnds
7-155# Hang Squat Cleans
10-Slapping Push Ups


This should keep you busy for a while.
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Old 07-29-2008, 10:44 AM   #14
Tim Luby
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Alan Kalbarczyk View Post
from my log

5rnds
5-300# DL's
12-HSPU's
12-Pull Ups
5-155# Thrusters

4rnds
25-Towel Pull Ups (alt hands)
25-70# DB Swings
25-Burpees
25-95# SDHP

3rnds
10-Pull Ups
10-135# C&J
10-20" Box Jumps

3rnds
15-Pull Ups
10-155# Power Cleans
5-155# Thrusters

Heavy Fran 15-12-9
135# Thrusters
45#-Weighted Pull Ups

1rnd
25-135# SDHP
25-25# Weighted Pull Ups
25-135# Thrusters

5rnds
5-135# SDHP
10-Ring Dips
5-135# Thrusters

5rnds
15-70# DB Swings
15-Ring Dips

5rnds
7-155# Hang Squat Cleans
10-Slapping Push Ups


This should keep you busy for a while.
You are a cruel, cruel man.
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Old 07-29-2008, 10:57 AM   #15
Alan Kalbarczyk
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Re: Hybrid Program Heavy Metcons

^^^^


The 2nd WOD should not have sdhp's

4rnds
25-Towel pull ups
25-70# db swings
25-Burpees

That should make things easier...
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Old 07-29-2008, 11:02 AM   #16
David Schneider
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Re: Hybrid Program Heavy Metcons

This is definitely my favorite discussion board right now...
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Old 07-29-2008, 07:50 PM   #17
Justin Lascek
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Re: Hybrid Program Heavy Metcons

I retract my comment about the 20+ pound medball after seeing the weight you guys prefer.
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Old 07-30-2008, 12:11 AM   #18
James Forshaw
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Re: Hybrid Program Heavy Metcons

Heavy Fran
135lb thrusters
45lb pull-ups

Kudos if you can beat my 6 mins 31. All power to you if you can beat the 4 and a half minutes (I think) by Greg A! Seriously, you'll love this workout.
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Old 07-30-2008, 03:38 PM   #19
Chris Robinson
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Re: Hybrid Program Heavy Metcons

A weight vest opens up a whole new world of workouts. For instance, I like a modified "Running with Angie." It would look like this:

Run 400m
50 Pull-ups with vest
50 Push-ups with vest
Run 400m
50 Sit-ups with vest
50 Squats with vest
Run 400m

I haven't done this one yet, but I'll try it tomorrow:
6 - 4 - 2
Rope climb (add a vest if you're feeling frisky)
Big Tire flips (multiply reps by 2)
Cross-chops (multiply reps by 3; total is per side)
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Old 07-31-2008, 05:46 AM   #20
Matthew Green
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Chris Robinson View Post

Run 400m
50 Pull-ups with vest
50 Push-ups with vest
Run 400m
50 Sit-ups with vest
50 Squats with vest
Run 400m
No chance of me getting this done in under 10 min.............. only 1 way to find out though! 20lb vest with jumping pull ups? shall see when I can fit it in
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