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Old 08-06-2008, 04:36 PM   #41
Mike Wright
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Re: Hybrid Program Heavy Metcons

By necessity and request, I had to develop a WOD that favored strength biased students, so I came up with:

DEADWEIGHT
BW BENCH PRESS X 5
BW DEADLIFT X 5
PULL-UPS X 5
5 ROUNDS
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Old 08-06-2008, 07:26 PM   #42
Anthony Militello
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Re: Hybrid Program Heavy Metcons

4 rounds of

10 tuck jumps
100m sprint
15 1.5 2pood swings
100m sprint back to the starting line
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Tabata Burpees with weighted vest

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Tabata Tuck jumps followed by 1min rest followed by "Half Cindy"(10min)

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For time
200m Bear crawl with weight vest
20 push-ups
200m Bear crawl
20 air squats

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21-15-9

Back squat with .75 b/w
115lb Push-Press

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With a partner 3 rounds of
100m firemen's carry
50 air squats
25 push-ups
100m Firemen's carry

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yeah....there are a bunch more if you like those.
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Old 08-07-2008, 01:09 AM   #43
Dave Gibbs
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Re: Hybrid Program Heavy Metcons

last night did

5 rounds
15xsnatch grip DL 65kg
15xpushups

then

just coz I can pretend it is someones head
100 5kg ballslams

lovely
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M40 -6'3/220. Pain is just weakness leaving the body.
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Old 08-07-2008, 11:13 PM   #44
Neil Duncan
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Dave Gibbs View Post
my new favourite workout

3 or 5 rounds
10 BW DL
10 2pd swings
10 burpee pullups

seriously brutal
now THAT I like!!
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Old 08-08-2008, 09:23 AM   #45
Justin Rovtar
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Re: Hybrid Program Heavy Metcons

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
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Old 08-08-2008, 09:42 AM   #46
Justin Rovtar
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Re: Hybrid Program Heavy Metcons

4 Rounds:

400m sprint
30 x DBL KB C&P (16kg)

or
Timed Sets x 1 min for 8 total min
Aim for AMRAP each Min. Rest position is the rack position if you need it. KB's do not touch the floor until set 8 min is up.

Min 1: DBL KB Clean&Press (16kg)
Min 2: Dbl KB Swing (16kg)
Min 3: DBL KB Clean&Press (16kg)
Min 4: Dbl KB Swing (16kg)
Min 5: DBL KB Clean&Press (16kg)
Min 6: Dbl KB Swing (16kg)
Min 7: DBL KB Clean&Press (16kg)
Min 8: Dbl KB Swing (16kg)
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Old 08-08-2008, 12:23 PM   #47
Jeff Chalfant
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Re: Hybrid Program Heavy Metcons

I found this to be very heavy:

As many rounds as possible in 15 minutes of:

7 ring dips (sub weighted if you want)

7 front squats (135)with bar cleaned from ground every time you need to pick it up.
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Old 08-08-2008, 01:27 PM   #48
Gant Grimes
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Dave Gibbs View Post
my new favourite workout

3 or 5 rounds
10 BW DL
10 2pd swings
10 burpee pullups

seriously brutal
This should be called "Too Close to Breakfast." I had a half dozen eggs, 4oz. of brisket, and a few slices of bacon before training. I tasted it again.

DLs and swings weren't bad (DL grip was a little difficult on the third set). I hadn't done burpee pullups before, and they seemed slow. Very nice workout, my friend. It works for people of all sizes. Thanks for sharing.

I'm looking forward to doing some more of these.

Last edited by Gant Grimes : 08-08-2008 at 01:56 PM.
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Old 08-08-2008, 01:58 PM   #49
Alan Kalbarczyk
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Re: Hybrid Program Heavy Metcons

Heres just a few Alternating Tabata wods.

Doulble alt. tabata
95-115# Thrusters (nothing under 95 nothing over 115 you decide on the wgt)
Rope Climbs

or Triple alt. tabata
95-115# thrusters (pick your wght)
rope climbs
225-275# dl's (pick your wght)

Triple alt. tabata
115-155# PP (pick your wght)
KTE's
Ring dips.

Double
135-155# Power Clean (pick your wght)
Pull ups

Since its Tabata you dont want to RX too much weight.
So thats why you get the option to choose a wgt somewhere in between.
Score - count total reps/climbs.
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Old 08-08-2008, 03:04 PM   #50
David Goodrich
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Re: Hybrid Program Heavy Metcons

42/21
30/15
18/9

of Doubleunders/2pood kettlebell swings.

Short and sweet, it'll wear you out.
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