Conditioning

The following Blocks are a collection of conditioning blocks that are carried out by the individuals as part of their training sessions at the HYBRID FITNESS & PERFORMANCE training facility.

For Time:

  • 500m Ski Erg
  • 100ft Prowler Push
  • 500m Row
  • 100ft Prowler Push
  • Airdyne x 4 minutes
  • Rest x 1 minute

3 Rounds

Aim to better your time each round. Make yourself accountable.

7 Rounds:

  • 50 Ft Crawl Row (25Kg Dbells)
  • 100 Ft Farmer Carry (120Kg)
  • 20 Cals Ski Erg

For Time:

  • 2000m Ski Erg
  • 15 Box Jumps
  • 15 Push Ups
  • 1000m Ski Erg
  • 15 Box Jumps
  • 15 Push Ups
  • 800m Ski Erg
  • 15 Box Jumps
  • 15 Push Ups
  • 600m Ski Erg
  • 15 Box Jumps
  • 15 Push Ups
  • 400m Ski Erg
  • 15 Box Jumps
  • 15 Push Ups
  • 200m Ski Erg
  • 15 Box Jumps
  • 15 Push Ups

Reduce Avg/500m speed by 1-2 Seconds per Ski interval. Final 200m do as an absolute sprint.

“THE DETOXIFIER”

  • 500 REPS FOR TIME:
  • 50 Push Ups
  • 50 Air Squats
  • 50 Squat Jumps
  • 50 KB Swings (32Kg)
  • 100 Dynamic Planks (Alt. Knees-Elbows)
  • 50 KB Swings
  • 50 Air Squats
  • 50 Push Ups

1-20 Rep Squat Breathing Ladder.

Start with BW on the bar and reduce weight if necessary. Each rack of the bar results in a 10 Calorie Airdyne penalty. All penalties are to be paid at the end of the ladder.

“INFERNO”

To be completed as fast as possible.

  • 10-8-6-4-2 Reps of:
  • Manmakers (10 Kg)
  • Headcutters (24Kg)
  • Walkouts

10 Rounds:

  • Atlas Stone x 2 (1.25 BW)
  • Farmer Carry x 100Ft (1.25 BW)
  • Rope Sled Pull x 100Ft (1.25)
  • Rest as needed.

For Time:

10,9,8,7,6,5,4,3,2,1 Reps Goblet Squat Ladder

50 Ft Prowler Push btw each rung.

Immediately upon finishing the ladder, Max Cals Airdyne for the time taken.

(25 Kg DBell for Goblet Squats)

“HYBRID 250”

Work up to your max Atlas Stone weight.

Then:

10 Atlas Stone (GTC – Ground To Chest)

20 Cals Ski Erg (Sprint)

30 Cals Row (Sprint)

40 KB Swings (40 Kg)

50 Push Ups

100 Squats

Go Unbroken.

Work up to 1.25 BW Atlas Stone.

Then, 10 Rounds:

  • 2 x Atlas Stone
  • 4 x Headcutters
  • 6 x Box Jumps
  • 8 x Push Ups
  • 10 x Cal Ski Erg Sprint
  • Rest 45-60 seconds between rounds.

Work up to BW (Bodyweight) Log Lift.

  • Then, 10 Rounds of:
  • 1 x BW Log Lift
  • 50ft Farmer Carry
  • 10 Cal Ski Erg Sprint (100%)
  • 50ft Farmer Carry
  • Rest as needed.

15 Rounds:

  • 30 Second Ski Erg Sprint: 90 Second Rest
  • Complete 3 Atlas Stone Lifts (BW) during the rest.

10 Rounds:

  • 10 Manmakers
  • 50Ft Crawl Row
  • 100Ft Prowler Push

SMMF: SINGLE MOVEMENT MIND F**K

  • Farmer Carry (BW) x 1 Mile
  • Every drop = 10 Burpees

10 – 1 GTOH (Ground to Overhead) Keg Press Ladder

  • 100m Keg Carry
  • 100m Run