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Old 08-08-2008, 04:12 PM   #51
Jakub Kruhlik
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Re: Hybrid Program Heavy Metcons

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Originally Posted by Stephen Flamm View Post
3 rounds of:
1 minute max rep weighted PU
1 minute max rep weighted ring dip
1 minute rest

3 rounds of:
1 minute max rep heavy thruster (135 and up)
1 minute max rep weighted PU
1 minute rest

Or, **** it, don't rest...
**** me!!!!!!!
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Old 08-08-2008, 04:18 PM   #52
Jakub Kruhlik
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Re: Hybrid Program Heavy Metcons

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Originally Posted by Justin Rovtar View Post
Suicide Run with KB or DB -

Best to use marked football field. Start at goal line. You will move the kettlebell up the field 10 yards at a time returning to goal line to do your pushups. Sprint back up the field to the KB and move it forward 10 yards. Time stops after your last round of pushups. Use 1 53lb KB. Make sure to alternate carrying arms.

1 round for time:
Take KB to 10 yard line. Sprint back to goal line. Do 3 pushups
Take KB to 20 yard line. Sprint back to goal line. Do 6 pushups
Take KB to 30 yard line. Sprint back to goal line. Do 9 pushups
Take KB to 40 yard line. Sprint back to goal line. Do 12 pushups
Take KB to 50 yard line. Sprint back to goal line. Do 15 pushups
Take KB to 60 yard line. Sprint back to goal line. Do 18 pushups
Take KB to 70 yard line. Sprint back to goal line. Do 21 pushups
Take KB to 80 yard line. Sprint back to goal line. Do 24 pushups
Take KB to 90 yard line. Sprint back to goal line. Do 27 pushups
Take KB to 100 yard line. Sprint back to goal line. Do 30 pushups
they should put you int he crazy house!!!

I know what a tabata is, but what exactly is a double or triple alternating tabata?
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Old 08-09-2008, 11:27 PM   #53
Adrian Bozman
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Re: Hybrid Program Heavy Metcons

#1
100 Dips

Every time you have to come off the bars or rest with anything other than your hands on the bars, do 15 swings with a 32 kg KB.

#2
Partitioned Grace. Especially fun if done at bodyweight (or heavier for the skinny bastards like me). This one is faster than it looks.

10 Cleans
Sprint 100m
10 Jerks
Sprint 100m
10 Clean and Jerks
Sprint 100m
10 Jerks
Sprint 100m
10 Cleans

#3
With 100lb Sandbag.

3 rounds (tough to fit in 10 min, but do-able):


Shoulder bag x 10 (alternate sides each rep)
50m Run with bag in Zercher Position
Push Press with Bag x15
50m Run with bag in Zercher Position
Lunge with bag on shoulder x 20 (10 with bag on each shoulder)
50m Run with bag in Zercher Position


...will post more later.

-Boz
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Old 08-10-2008, 05:37 AM   #54
Richard Vanmeerbeek
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Re: Hybrid Program Heavy Metcons

Damn Adrian, give us some more ! #3 is B-R-U-T-A-L :stir:

Here's an interesting one,

5 rounds :
6 C&J 135lbs
6 Muscle-ups


Got to be a beast to do it in 10 minutes or less.
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Old 08-10-2008, 10:13 AM   #55
Adrian Bozman
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Re: Hybrid Program Heavy Metcons

Ok, back for more. This style of short, heavy and nasty is my favourite!

#1

This one isn't mine (found it on here a few years back):

The Man Workout:
5-4-3-2-1 of
2x Bodyweight Deadlift
1x Bodyweight Clean and Jerk

#2
Adjust the reps on this one so you don't have to stop. Also fun with 500s instead of 250s...Just a tad over 10min with the 500s for me, but I've seen K-Star crank it out in 8min and change:

Row 250
15xDouble KB Clean Jerk/Push press/anyhow (2 24kg 'bells)
Row 250
12xDouble KB C+J
Row 250
9x Double KB C+J

#3)
Alternating Tabata sledge hammer strikes and 90lb sandbag push press.

Make sure you have a clean 'action-zone' for your hammer work...grip tends to be an issue in the later rounds...

#4)
With X-vest on, sandbag in zercher position and sled dragging behind you:

AMRAP in 7 min.

15m 'run' (not sure the distance on this one, just keep it short...)
Rest 20sec.

#5)
Every Minute on the Minute (I did what's below for 10 min, but want to try it again a little heavier and a little shorter)

3 Power Cleans at 185
5 Weighted Ring dips with +50 lbs

This last one isn't really keeping with the theme of workouts that would be appropriate on Gant's Hybrid, but it was so much suck that I can't not share it. I'm not sure if I would recommend it as it was truly a bit excessive:

We love to experiment with 'heavy' versions of classic workouts. One fine day we decided to do fight gone heavy. The goal was to get over 200 (I got 204 and went to a dark place...blacker than the blackest black. Times infinity.)

Same FGB format but here are the subs
-Jumping 95lb backsquat for Wallball
-135lb Power Clean for SDHP
-2 Tires stacked on each other (above my belly button and I'm 5'10) for Box Jumps
-135lb Push Press
-Row was just row (it sucks enough)


Have fun,
-Boz

Last edited by Adrian Bozman : 08-10-2008 at 10:16 AM.
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Old 08-11-2008, 01:22 AM   #56
Derek Weaver
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Re: Hybrid Program Heavy Metcons

Adrian,
All of those look disgusting. You guys really know how to have fun out there in San Francisco eh?

I'm going to have to finally get out there from Pleasanton soon.
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Old 08-11-2008, 03:05 PM   #57
Justin Rovtar
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Re: Hybrid Program Heavy Metcons

Here is another done for time:

100 Double Unders
75 Box Jumps - 20"
50 KB Swing 1.5pd
25 Burpees

Last edited by Justin Rovtar : 08-11-2008 at 03:20 PM.
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Old 08-11-2008, 03:26 PM   #58
Gordon Richmond
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Re: Hybrid Program Heavy Metcons

I don't have kettlebells, but with the exception of Burpees there is no exercise I find more taxing than dumbbell swings. I chose a 65lb dumbbell and see how long it takes me to get fifty reps. It's a great finisher and you can try to set either time or numbers of reps as your limits.
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Old 08-12-2008, 12:28 AM   #59
Cormac O'Connor
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Gordon Richmond View Post
I don't have kettlebells, but with the exception of Burpees there is no exercise I find more taxing than dumbbell swings. I chose a 65lb dumbbell and see how long it takes me to get fifty reps. It's a great finisher and you can try to set either time or numbers of reps as your limits.
Funny, I did a WOD once with just KB swings and burpees, 20 reps of each for 3 rounds. And got told that it 'looks easy on paper'

For the iron men reading this thread though, I'd have to recommend AMRAP in 10 mins
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Old 08-12-2008, 07:14 AM   #60
Melissa Urban
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Re: Hybrid Program Heavy Metcons

First, am I really the only girl who has posted on this thread? Heavier, shorter met-cons (and tall socks) are where it's at. I've got a lot of great ideas from the above, even if some of them scare the crap out of me. Coach Boz is M.E.A.N.

Two I've done recently - fill in your own weights.

Fat Burpee Jackie

3 rounds of:
  • 500M row
  • 10 heavy thrusters
  • 10 burpee pull-ups

Ladder Linda

5-4-3-2-1-2-3-4-5
  • Deadlift
  • Bench press
  • Power clean

(I scaled Linda, as I can't handle the Rx'd version yet.)

Thanks for all the ideas, guys!
Melissa
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