Hybrid Program Heavy Metcons

[Jakub Kruhlik]

loving the workouts def. going to be using these soon.

[Chris Robinson]

Here's two more I've done recently:

(a)
15 - 12 - 9 reps of:
- Pull-ups
- KB swings, 2 pood
- Dips
*all done while wearing a 40lb. vest

(b)
4 rounds of:
- 10R/10L KB snatches (I used a 16kg)
- Med Ball Overhead Toss, 20lb. ball
- Sprint 100m
- Med Ball Overhead Toss, 20lb. ball
- Sprint 100m

note: If you don't know what an Overhead Toss is, see p. 8 here (they call it the over-the-back toss): http://www.performbetter.com/catalog...%20Handout.pdf (wfs)

[Gant Grimes]

Nice workouts. I can't wait to try some.

Here's an assortment of some things I've enjoyed:

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Abbreviated or interval versions of Cindy, Barbara, Helen, Nasty Girls.

-

*16 kg KB (x2) push press
*sit-ups, unanchored
40-30-20-10

-

*sandbag push jerks
*sledgehammer (vs. tire)
*tire flips

1 minute @ each station, rest one minute, repeat

-

*20 sledge strikes, 16# hammer
*Farmer's Carry 35m, med. anvils
5 rounds for time

-

800 sandbag run

-

5 rounds of:
* 10 KB OH swings, 32 kg
* 10 ring pushups

-

3 rounds of:
* 10 2-hand KB rows @ 20 kg
* 5 dead hang chins
* 10 med-ball plyo pushups

-

* 5 thrusters @ 75 kg (154#)
* 10 m sprint
* 10 2-hand KB swings @ 20 kg
* 10 m sprint
* 10 burpess
3 rounds, rest fully b/w rounds
(aim for less than a minute on each round)

-

* 10 tire flips
* 20 swats, 16# sledge
* 250m sprint
3 rounds, recover fully between rounds
(this was very difficult)

-

Like "Lynne"
3 rounds of:
* ring pushups
* pullups

-

(from the Games, a good one)
5 rounds of:
* 5 275# DL
* 10 burpees (OH clap)

-

21-15-9
*32 kg KB swings
*flying arm bars
*slam balls 8#, on knees

[Keenan Lightner]

I'd like to say that your guys are f-in crazy and that this is the most worthwhile thread I have seen in awhile.

[George Mounce]

I did this one the other day....was hard than it looked...

3 rounds for time of:
400m sprint
20 burpees

NO REST.

[Derek Weaver]

Yeah, that one looks tough George. I learned long ago to fear the 400m run more than any other. Just long enough to realize it hurts.

I like this thread... going to need to bookmark it.

One I did yesterday was 115 lb. thrusters, 115 SDHP: ARAP in 10 minutes. It sucked.

[Tom Woodward]

I've done the following after a track workout:

Double alternating tabata sprints/double unders (carry the rope while you run). Almost had a pukie visit.

Double alternating tabata KB Farmer's walk/KB front squats

Also:

Ring dips: 20s on/40s off
Row: 20s on, 40s off
Repeat 3 times.

Double alternating tabata KB clean (35lb in each hand) / KB OH squat

[Stephen Flamm]

5 rounds of:

5 squat clean & jerks @ bw
5 MUs

[George Mounce]

Originally Posted by Stephen Flamm

5 rounds of:

5 squat clean & jerks @ bw
5 MUs

Ah man, thats blows lol, going to have to totally do that one!

[Stephen Flamm]

Glad you like. A pull and push in opposite directions. It's been my baby for a while, I've just been waiting for the right group of CFers to present it to...