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Old 07-12-2011, 05:39 PM   #531
Shane Steinert-Threlkeld
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Re: Hybrid Program Heavy Metcons

This might be a bit too long, but:

"5x5" Metcon
5 rounds, for time:
5 DB Snatch, left hand
5 DB Snatch, right hand
5 24" elevated pushups
5 24" box jump, left leg only landing
5 24" box jump, right leg only landing

Proviso: the box jumps were originally going to be full one-leg box jumps, but I failed the first rep. I could have gotten them, but didn't think doing them while very fatigued would have been a good idea.
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Old 07-15-2011, 06:54 AM   #532
Shane Steinert-Threlkeld
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Gant Grimes View Post
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.
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
I did a modified version of this today. Have only been deadlifting regularly for just under a month, so not comfortable doing them for time yet.


3 rds for time:
10 db snatch (5 left hand, 5 right)
10 db swing
10 burpee pull-ups

Took me 8:24, but definitely could have sped that up. I used a 35# db for the snatches, 50# db for the swings. My gym doesn't have kettlebells if you couldn't guess.
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Old 07-22-2011, 08:55 PM   #533
Chris Hede
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Re: Hybrid Program Heavy Metcons

Here's a pretty quick one I do from time to time:

5 rounds:

3x315# DL
5x45# pull up
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Old 08-04-2011, 09:50 AM   #534
Justin Heller
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Re: Hybrid Program Heavy Metcons

Anyone have ideas for WOD's incorporating atlas stones?

I think something like 30 ground to shoulder reps for time would be simple and effective, but that's all I got so far.
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Old 08-04-2011, 10:33 AM   #535
Steve Guzinski
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Justin Heller View Post
Anyone have ideas for WOD's incorporating atlas stones?

I think something like 30 ground to shoulder reps for time would be simple and effective, but that's all I got so far.
Tabata Stones is always good with a lighter stone. I usually do it with a 112.
Also 6,4,2 with double unders in between is one I did this week. Start light for the 6 (i did 140) then get heavier for 4 (155) and then 2 (175). Do 33 double unders in between each set.

Could Clean and press (Grace) or goblet squat them. Stone carries up on your chest.
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Old 08-18-2011, 10:06 AM   #536
Jay Rhodes
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Re: Hybrid Program Heavy Metcons

Here is a nice heavy Power Clean WOD (wfs)

5 Rounds
3 Power Cleans (245lbs)
25 Double Unders

Time: 4:07

Choose a weight that is heavy for you. Mark is doing 205lbs

Later today I am doing:

5 Rounds
5 Deadlifts, 315lbs
20 Wallballs
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Old 08-23-2011, 11:21 PM   #537
Andrew Bell
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Re: Hybrid Program Heavy Metcons

One of my favorites:
4 rounds of:
5 reps of 315lb dead
20 sledgehammer swings with 20lb hammer (10 per side)
100m farmers carry with dual 53lb kettlebells.
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Old 08-24-2011, 05:32 AM   #538
Steve Bray
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Re: Hybrid Program Heavy Metcons

3x5minute amraps with 2 mins between each
5 heavy deadlifts
5 heavy hanging power cleans and jerk.

its good having 3 5 minute workouts there because you push yourself that little bit harder each time.
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Old 08-24-2011, 08:51 PM   #539
Shane Steinert-Threlkeld
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Re: Hybrid Program Heavy Metcons

A short-and-heavy Cindy-inspired metcon:

AMRAP 8min
3 weighted pull-ups
5 bench press (~75-80% 5RM)
7 kettlebell swing
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Old 08-30-2011, 09:10 AM   #540
Michael Abeel
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Re: Hybrid Program Heavy Metcons

Try doing this and keep each interval under 5 minutes:
3 rounds
3 power cleans 185#
30 kb swings 55#
rest as 5 min off last rep
3 rounds
3 power cleans
20 hand release push ups
Rest 6 min
3 rounds
3 power cleans
10 box jumps 30"

And try to increase weight each round
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