Hybrid Program Heavy Metcons

[Carl Amolat]

An (early) 30th Birthday Metcon I dreamed up:

Max Strict Pullups.

3 Rounds of:

30 x Kettlebell Swings @ 53 lbs
50 Step ups to a 20" box (or run 400m, or row 500m)

Cashout: 30' Rope Climb (or climb a 15' rope twice)

[Jeff Enge]

EMOM 10
alternating

3 hang power clean + 1 jerk, 185#
10 one-arm KB snatch, alternating arms, 1.5 pood

That's a burner. Pretty much 1:1 work to rest ratio for me, lungs still heaving by the end.

[Andrew Bell]

Originally Posted by Jeff Enge

EMOM 10
alternating

3 hang power clean + 1 jerk, 185#
10 one-arm KB snatch, alternating arms, 1.5 pood

That's a burner. Pretty much 1:1 work to rest ratio for me, lungs still heaving by the end.

Amazing how doing some oly lifting will make you want to do some heavy met cons huh?

[Jeff Enge]

Originally Posted by Andrew Bell

Amazing how doing some oly lifting will make you want to do some heavy met cons huh?

Heh, yep. Might as well put my other one on here:

3 RFT
5 deadlift, 315#
5 muscle-up to dip
6 KB snatch, 2 pood alternating arms
5 box jump, 40"

[Hakon Lehmann]

One that i did once..

Wod: 5 Rounds for time with finisher

- 10 Burpees
- 10 Single arm snatches @ 35kg/~75lb (alternating)
- 100m run

Finish with 30 pull-ups

[Jon Doleac]

A few heavy hybrids I've tried lately, in conjunction with Wendler's 5/3/1 program:

EMOM for 8 minutes:
Odd minute: 3x135# Curtis Ps
Even minute: 10 burpees

AMRAP 10 minutes:
5 x 135# Thrusters
7 x Chest to Bar Pullups
25 Double Unders

4RFT:
3x225# Power Clean
10x Dips
10x K2E

[Andrew Bell]

4 minute amrap:
4 thrusters @ 155lbs
4 box jumps at 30"

[Corey J Smith]

Hey guys, I have a couple questions about these hybrid workouts.

1. How exactly do you guys split these workouts up? I.e M,W,TH,F with WED being a rest/bodyweight day. Or a 3 day split?

2. This kind of relates to the first question.... how do you split it up in terms of exercises? Meaning a squat,press,deadlift, or clean day? And how do you determine which assistance lifts to pair with the heavy lifts?

Thanks for any help guys...this is by far the best/most interesting thread I have found on these forums! Would love to begin making my own program based off of this.

[Niles Vaivars]

This is my first post! Thanks to everyone posting in this thread, I've used a few of the met cons in here and gotten ideas for my own creations from this thread. Here's one I like a lot. I've substituted many different lifts for over head press.

Amrap 8 minutes

Front squat 8 reps
Left leg pistol or Bulgarian split squat 8 reps
Over head press 8 reps
Right leg pistol or Bulgarian split squat 8 reps

[Niles Vaivars]

Here's another I've repeated a lot. It's really basic and I wouldn't be surprised if it doesn't already exist somewhere. You could do any kind of loaded carrying, prowler, or sled drags instead of using a wheel barrel. I won't write distances or weight because you should be able to figure out what your capable of. Depending on which field I use I finish with a bunch of tire flips or kb swings or nothing.

Amrap 5-10 minutes you decide

One round equals:

Push a wheel barrel filled with a heavy weight inside it as fast as you can across a field

Burpees 5 reps