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Old 09-04-2008, 06:00 AM   #111
Brian Reckdenwald
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Re: Hybrid Program Heavy Metcons

Five rounds for time of:
7 burpee+pull ups
7 GHD sit ups
All w/ 20lb vest
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Old 09-04-2008, 03:08 PM   #112
Dan Heaney
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Re: Hybrid Program Heavy Metcons

5, 4, 3, 2, 1
Push Press or Push Jerk @ BW
C&J @ .75 BW
Snatch @ .5 BW
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Old 09-05-2008, 06:38 AM   #113
Melissa Urban
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Re: Hybrid Program Heavy Metcons

I like these last few entries a lot. I'm a big fan of keeping these simple.
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Old 09-05-2008, 07:04 AM   #114
Richard Macaulay
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Melissa Byers View Post
I like these last few entries a lot. I'm a big fan of keeping these simple.
Watched a vid of brendan doing 135lb deadlift and pushups, as many rounds as poss in 10 mins. You could up the deadlift weight there if you wanted, but thats simple and works everywere.

Ricky
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Old 09-05-2008, 07:25 AM   #115
Gant Grimes
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Re: Hybrid Program Heavy Metcons

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Originally Posted by Richard Macaulay View Post
Watched a vid of brendan doing 135lb deadlift and pushups, as many rounds as poss in 10 mins. You could up the deadlift weight there if you wanted, but thats simple and works everywere.

Ricky
That's crazy talk, man. That is one of my favorites (10 rounds: 15 DL @ 135#, 15 pushups). Heavy enough to kick your ***, but not so heavy as to interfere with constant movement. This one is incredibly difficult. Hell, I think I'll do it today.
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Old 09-05-2008, 08:33 AM   #116
Adam Scheiner
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Re: Hybrid Program Heavy Metcons

6 rounds
5x Burpee-pull-up (c2b standard of course)+
10x Box jumps at waist height+
15x KTE

AMRAP in 10 minutes of
5 x 115Lbs sumo deadlift high pull + 5x 115lbs thruster
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Old 09-05-2008, 10:09 AM   #117
Richard Macaulay
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Re: Hybrid Program Heavy Metcons

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Originally Posted by Gant Grimes View Post
That's crazy talk, man. That is one of my favorites (10 rounds: 15 DL @ 135#, 15 pushups). Heavy enough to kick your ***, but not so heavy as to interfere with constant movement. This one is incredibly difficult. Hell, I think I'll do it today.
Whats crazy talk??

haha im glad i could inspire gant grimes. Think il be doing it on monday.

Another simple one was SDHP and push jerks. using reps of about 21-18-15-12-9....i think that was it.

Ricky
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Old 09-05-2008, 11:29 AM   #118
Charlie A Nilsson
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Re: Hybrid Program Heavy Metcons

Did 10R of 10 reps of 135# DL and 15 pushups, pushups done holding the bar... do not release the bar during the workout...
The pushups were hard after a few rounds... mental challenge in not letting go of the bar
Near BW DL... BW ~143-145
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Old 09-06-2008, 07:14 PM   #119
Michael Mann
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Re: Hybrid Program Heavy Metcons

Thanks all, this is an awesome thread, love this type of workout.

Here's an example/template I use:
4 rounds for time:
5-315 Deadlift
10-135 Push Press
15-24" Box jump
20-Abmat Situps

This rep scheme and sometimes adding a 25 rep round of abs (sit ups, KTE, etc. and using the 20 rep round for thrusters, wallball, burpees. etc) is a great total body workout that hits many of the 10 general fitness components.

Another example would be:

5-Push Jerks
10-Weighted Chinups
15-Hang Power Cleans
20-Jumping Slamball
25-V-Ups

Weights are based on what I can do in one shot without rest, but barely, or at least they're a challenge for 3-5 rounds. By adjusting the weight of an exercise you can move it around in the order, e.g power cleans could be 205x5, 185x10, 135x15, 95x20 etc. If the weights are really heavy you can do a set rest period (1-2 minutes) after a round for recovery to ensure good form.

From this board a few years ago there's:
5 rounds for time of:
10-135# Power Cleans
15-Pushups
This takes right at five minutes.

Last week I did:
10 rounds for time:
7-225# Deadlift
5-L-Sit Pullups
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Old 09-07-2008, 02:45 PM   #120
Eric Helms
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Re: Hybrid Program Heavy Metcons

I am trying my best, but an certainly not on the level as most of you machines on this thread, but here goes.........,

Warm-Up: 20 - 20" Box Jumps & 10 Burpees. Light DLs, 2 sets of 10.

Descending Ladder 10 8 6 5 4 3 2 1
BWDL (175#) + Push-Ups

Lighter DLs (135#) - 10, + 25 Crunches, + 10 Push-Ups, + 3 DH Pull-Ups
3 Rounds.

25 crunches + 25 K2E
30 crunches + 30 K2E
40 crunches + 40 K2E
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