HiBreed Training
1 sessions per week
Must use App app to view and log training
Program Training
Warm Ups
A
A: 3 min Cardio of Choice at moderate Intensity B: 3 Rounds: 1: 10 Air Squats + 20 m Bear Crawl + 20 m explosive Broad Jumps 2: 10 Front Squats + 20 m Bear Crawl + 20 m explosive Broad Jumps 3: 10 Overhead Squats + 20 m Bear Crawl + 20 m explosive Broad Jumps Your Warm Up should be short and efficient. But this depends a lot on what you need individually. Just be aware that this is to get you ready for your session and shouldn't be "your session"!
B
Back Squat
3 x 6
C1
Romanian Deadlift
3 x 8
C2
Seated DB Strict Press
3 x 8
D1
Chin-Up
3 x 6
D2
Close Stance Goblet Squat
3 x 8
Conditioning
E
10 min AMRAP: 10 russian KB Swings 6 Toes 2 Bar 20 Double Unders Keep the intensity high and the weight low. This is supposed to be a hard cardio effort and not a strength workout. But no need to go all out - try to keep up the same intenisty over the 10 min
Warm Up
A
A: 3 min Cardio of Choice B: 3 Rounds: 10 Kip Swings 10 Box Assisted Push Ups 10 Ring Rows 10 Sec Ring Dip Hold (finishing Position) Your Warm Up should be short and efficient. But this depends a lot on what you need individually. Just be aware that this is to get you ready for your session and shouldn't be "your session"!
B
Strict Press
3 x 6
C1
Deficit Push-Up
3 x 8
C2
Snatch Grip Deadlifts
3 x 8
D1
Bent Over Row
3 x 10
D2
Reverse Nordics
3 x 10
Circuit
E
EMOM x12 - 10-15 Burpees - 15- 20 Wall Balls - 14-18 DB Snatches Pick a Rep Scheme that allows for at least 15-20 Sec Rest per Minute
Warm Up
A
A: 3 min Cardio of Choice B: 3 Rounds: 1: 10 Good Mornings + 10 Squats + 10 Push Ups 2: 10 Power Cleans + 10 Front Squats + 10 Push Press 3: 10 Power Snatches + 5 Snatch Balance + 5 full Snatches (all Barbell Movements with the empty Bar) Your Warm Up should be short and efficient. But this depends a lot on what you need individually. Just be aware that this is to get you ready for your session and shouldn't be "your session"!
B
Deadlift
3 x 6
C1
Single Leg Romanian Deadlift
3 x 10
C2
Close Grip DB Bench Press
3 x 8
D1
Heels Elevated Front Squats
3 x 8
D2
Strict Pull Up
3 x 6
Circuit
E
10min AMRAP 6 Toes2 Bar 6 Pull Ups 6 Target Burpees 6 HSPU 2 Wall Walks This is a Gymnastic heavy Workout. So try to maintain a good pace that allows for effortless and quality movements
