Hybrid Program Heavy Metcons

[Andrew Bell]

One for old times sake...

With one bar loaded to 185lbs, 4 rounds:
3 stiff legged deadlifts
3 hang cleans
3 shoulder to overhead
3 back squats
3 pendlay rows
Rest 90 seconds

To scale down, do 2 reps on everything, or increase rest time instead of lowering the weight.

[Carl Amolat]

Here are four of them I've recently used:

1) 4 Rounds of:


40' Farmer's Walk @ 60 lbs Dumbbells
5 x Plate situps @ 45 lbs
40' Farmer's Walk @ 60 lbs Dumbbells
3 x Scotty Bobs (w/f/s)@ 60 lbs Dumbbells

2) 3 Rounds for Time:

3 Rounds for Time of:

15 x Kettlebell Swings @ 24 KG
500m Row
15' Rope Climb

3) 4 Rounds for Time:


4 Rounds for Time of:

20 x Kettlebell Swings @ 24 KG
10 x Plate Situps @ 45 lbs

Cash out: 30 foot rope climb

4) Buy in: 30 foot rope climb

4 Rounds for time of:

Barbell Upper Body Complex @ 95 lbs (Consisting of bent over row, high pull, and press for 5 reps apiece)
250m Row on Concept 2 Rower

Buy out: 30 Kettlebell Swings @ 24 KG

[Andrew Bell]

EMOM; 6 minutes:
3 Thrusters @155lbs (must start on ground for 1st rep)
5 burppes

Sounds easy right?

[Carl Amolat]

Roll a pair of dice before a workout (so you'll get between 2-12 minutes at this point).

Buy in: 30' Rope Climb or substitute

Kettlebell swings for the length of time you got from the dice at 53 lbs for males and 35 lbs for females

Cash out: 30' Rope Climb or substitute.

[Glenn Baggett]

3 rounds for time
425 dl 3 reps
10 ring dips
10 pullups

Does that fit the idea of a hybrid program?

[Andrew Bell]

Originally Posted by Glenn Baggett

3 rounds for time
425 dl 3 reps
10 ring dips
10 pullups

Does that fit the idea of a hybrid program?

Yessir. 425 for reps? Dang. Strong deadlift boss.

[Glenn Baggett]

Originally Posted by Andrew Bell

Yessir. 425 for reps? Dang. Strong deadlift boss.

Thanks, its about an 70-75% pull for me.

This is the type of training that I feel can keep a good mix of strength and conditioning.

[Carl Amolat]

Here's one that I just did after my strength training. I nicknamed this metcon the 3-4 CAV after a unit I served in.

5 Rounds For Time:

3 Thrusters @ 115 lbs
4 Kettlebell Swings @ 53 lbs
50 Step-ups (unloaded) to a 20" box (due to sprained ankle)

Two variations are doing a 400m run instead of the 50 stepups (what I would've done if my ankle wasn't sprained still) or 500m row.

[Kevin McDaniel]

Originally Posted by Glenn Baggett

3 rounds for time
425 dl 3 reps
10 ring dips
10 pullups

Does that fit the idea of a hybrid program?

I am going to try this on Sunday

[Glenn Baggett]

Originally Posted by Kevin McDaniel

I am going to try this on Sunday

Let me know how it goes.