Gant Hybrid – Endurance
Skill (5-25min)
- Gymnastics Skills (L-sit, Frog Stand, HS, Planche, etc)
- Sport Specific Skills
- Light Oly Lifting Techniques
- Throwing, kicking, punching, jump roping, etc.
Endurance (30 min-3 hr)
- Running, Biking, Swimming, Rowing
- 10k run
- Fartleks
- Indian Run (Any Obstacle you can find)
Stretching
- Hip Flexors, adductors, Hamstrings, Shoulders
Gant Hybrid – Power/Conditioning
Skill (5-25min)
- Gymnastics Skills (L-sit, Frog Stand, HS, Planche, etc)
- Sport Specific Skills
- Light Oly Lifting Techniques
- Throwing, kicking, punching, jump roping, etc.
Olympic Weightlifting – Power Development (45-60 min)
- 1 or 2 reps
- Snatch or Power Snatch + Assistance Exercise (OHS, Snatch Balance)
- Clean & Jerk or Power Clean & Jerk (Racked Jerk, Squat Cleans)
- Pull (Barbell Row, Weighted Pull-ups)
Conditioning (10-15 min)
- CF WOD Modified
- Sandbags, Kettlebells, Rocks, Kegs, Med Balls, Dumbbells, Etc
- Bodyweight or moderate weight exercises
Stretching
- Hip Flexors, adductors, Hamstrings, Shoulders
Gant Hybrid – Sprints/Strength
Skill (5-25min)
- Gymnastics Skills (L-sit, Frog Stand, HS, Planche, etc)
- Sport Specific Skills
- Light Oly Lifting Techniques
- Throwing, kicking, punching, jump roping, etc.
Sprint (10-20min)
- 200m or less
Strength (45-75min)
- 1-5 Reps, 1-5 Sets (Default = 3×5)
- Deadlift 5×1: Do once per week
- Back Squat or Front Squat
- Push (SP, Weighted Dips, Bench Press)
- Pull (Barbell Row, Weighted Pull-ups)
Stretching
- Hip Flexors, adductors, Hamstrings, Shoulders
WF-Strength 2
A: BB Deadlift
Sets: 5
Reps: 5
Rest: 2-3 min
B2: Weighted BB Row
B2: Weighted Ring Dips
Sets: 5
Reps: 5
Rest: 2-3 min
C: Weighted Knee Raises
Sets: 4
Reps: 6
Rest: 120sec
Finisher: 3 x Farmers Carry
RT-Strength 4
A: 2 DB Split Snatch
Sets: 5
Reps: 3, 60-65% 1rm
Rest: 45-60
B: 2 DB Push Press
Sets: 5
Reps: 3, 55-60% 1rm
Rest: 45-60
C1: One Arm Push-up
C2: DB Shot Put
Sets: 4
Reps: 5 per Arm
Rest: 60-120
D1: DB Lunges
D2: Lunge Jumps
Sets: 4
Reps: D1=5 per leg, D2=10 (5 per side)
Rest: 60-120
Finisher: DBL DB or KB Swings, 3 x 15 reps