Hybrid Program Heavy Metcons

[Tom Woodward]

I've been doing double alternating tabatas since starting the hybrid program. It's worked well since it's similar to couplet workouts like Fran, Elizabeth, and Diane, but your time is fixed at 8 minutes. Rather than trying to max out reps in every round, try to get the highest tabata score (at least x reps for each round). I've done:

Deadlifts/K2E's
Overhead Squats/Double Unders (destroyed me)
Pull Ups/GHD Sit Ups
Ring Dips/Row

[Michael Cooley]

Originally Posted by Jason M Struck

my thinking on a 'Ganty' version of fran would be 135 pounds

15
12
9

18 (-20%) less reps all day, but with significantly more intensity. If you are already a sub 10 minute Fran'er, you should have somewhat similar times on this one, but there's a little more emphasis on ATP/CP and glyco here.

I think "Ganty Fran" needs to be designated a new named workout!

mpc

[Alan Kalbarczyk]

from my log

5rnds
5-300# DL's
12-HSPU's
12-Pull Ups
5-155# Thrusters

4rnds
25-Towel Pull Ups (alt hands)
25-70# DB Swings
25-Burpees
25-95# SDHP

3rnds
10-Pull Ups
10-135# C&J
10-20" Box Jumps

3rnds
15-Pull Ups
10-155# Power Cleans
5-155# Thrusters

Heavy Fran 15-12-9
135# Thrusters
45#-Weighted Pull Ups

1rnd
25-135# SDHP
25-25# Weighted Pull Ups
25-135# Thrusters

5rnds
5-135# SDHP
10-Ring Dips
5-135# Thrusters

5rnds
15-70# DB Swings
15-Ring Dips

5rnds
7-155# Hang Squat Cleans
10-Slapping Push Ups


This should keep you busy for a while.

[Tim Luby]

Originally Posted by Alan Kalbarczyk

from my log

5rnds
5-300# DL's
12-HSPU's
12-Pull Ups
5-155# Thrusters

4rnds
25-Towel Pull Ups (alt hands)
25-70# DB Swings
25-Burpees
25-95# SDHP

3rnds
10-Pull Ups
10-135# C&J
10-20" Box Jumps

3rnds
15-Pull Ups
10-155# Power Cleans
5-155# Thrusters

Heavy Fran 15-12-9
135# Thrusters
45#-Weighted Pull Ups

1rnd
25-135# SDHP
25-25# Weighted Pull Ups
25-135# Thrusters

5rnds
5-135# SDHP
10-Ring Dips
5-135# Thrusters

5rnds
15-70# DB Swings
15-Ring Dips

5rnds
7-155# Hang Squat Cleans
10-Slapping Push Ups


This should keep you busy for a while.

You are a cruel, cruel man.

[Alan Kalbarczyk]

^^^^


The 2nd WOD should not have sdhp's

4rnds
25-Towel pull ups
25-70# db swings
25-Burpees

That should make things easier...

[David Schneider]

This is definitely my favorite discussion board right now...

[Justin Lascek]

I retract my comment about the 20+ pound medball after seeing the weight you guys prefer.

[James Forshaw]

Heavy Fran
135lb thrusters
45lb pull-ups

Kudos if you can beat my 6 mins 31. All power to you if you can beat the 4 and a half minutes (I think) by Greg A! Seriously, you'll love this workout.

[Chris Robinson]

A weight vest opens up a whole new world of workouts. For instance, I like a modified "Running with Angie." It would look like this:

Run 400m
50 Pull-ups with vest
50 Push-ups with vest
Run 400m
50 Sit-ups with vest
50 Squats with vest
Run 400m

I haven't done this one yet, but I'll try it tomorrow:
6 - 4 - 2
Rope climb (add a vest if you're feeling frisky)
Big Tire flips (multiply reps by 2)
Cross-chops (multiply reps by 3; total is per side)

[Matthew Green]

Originally Posted by Chris Robinson

Run 400m
50 Pull-ups with vest
50 Push-ups with vest
Run 400m
50 Sit-ups with vest
50 Squats with vest
Run 400m

No chance of me getting this done in under 10 min.............. only 1 way to find out though! 20lb vest with jumping pull ups? shall see when I can fit it in