The Functional Hybrid
David Boardman
Weightlifting, Functional Training, Strength & Conditioning, Endurance, Law Enforcement, PlyometricsThe Functional Hybrid - Redefining what it means to be a hybrid athlete.
Mission:
To evolve the modern athlete beyond the barbell and treadmill — combining functional strength, explosive power, endurance, mobility, and grit. The Functional Hybrid represents the next evolution of human performance: adaptable, athletic, and built to perform anywhere.
The F.H. Method – 5 Pillars of Functional Hybrid Training
STRENGTH – compound barbell/kettlebell lifts (maximal + submaximal)
POWER – plyometrics, sandbag cleans, landmine rotations, explosive carries
ENDURE – run, row, ski, bike, circuit endurance
CORE & STABILITY – anti-rotation, loaded carries, offset work
MOBILITY & RECOVERY – movement prep, flexibility, tissue work
PHASE STRUCTURE – LINEAR PROGRESSION
Each 4-week block focuses on:
Progressive Overload: via volume, weight, or density
Movement Quality: tempo, form, and control
Functional Transfer: loaded carries, unilateral stability, explosive movement
Recovery & Mobility: included each day
Warm Up
A
Mace Club Swings 3x10/side Sit Outs 3x5/side
B1
Barbell Bench Press
4 x 6 @ 70 %
B2
Ring Rows
4 x 10
C1
Half-Kneeling Landmine Press
3 x 8
C2
Chest-Supported Row
3 x 12
D
Dead Bug + Band Pulldown
3 x 12
E
3-Way Shoulder Finisher
2 x 15
Recovery/Mobility
F
T-Spine foam roll + Banded pec & lat stretch – 5 min
A
Back Squat
4 x 6 @ 70 %
B1
DB Bulgarian Split Squat
8, 8, 8, 8, 6
B2
Single Leg RDL
3 x 10
C
Tall Kneeling MB Slam
3 x 10
D1
Sled Push
3 x 40
D2
DB Farmer's Walk
3 x 40
Recovery/Mobility
E
Hip 90/90s + Frog Stretch - 5 min
Circuit
A
Circuit – 3-5 Rounds or EMOM Style (add a rest period if doing EMOM) 15 Cal Ski/Bike/Row 12 KB Snatches (6/6) (Alt) 10 Burpees to plate 10 Wall Balls 40-sec Plank Hold Finisher: 100m Sandbag Carry x 3
A
Easy Run
A1
Landmine Clean + Jerk
4 x 6
A2
Med Ball Slam
4 x 10
B1
DB Push Press
3 x 5
B2
Pull-Up
3 x 8
C1
Single Arm Farmer Carry
3 x 40
C2
Gorilla Rows
3 x 8
D
Hanging Knee Raise
3 x MAX
Mobility
E
Shoulder wall slides + thoracic extension – 5 min
A
Trap Bar Deadlift
4 x 6
B1
Broad Jump
3 x 3
B2
SA KB Dead Clean
3 x 5
C1
Step Up
3 x 8
C2
Sandbag Front Carry
2 x 30
D
Paloff Press
3 x 10
Recovery Flow
E
Couch Stretch + Hamstring Floss – 5 min
A
Tempo/Interval Run
3 x 2:00
A
Long Run
David Boardman
Trainer & Nutrition Specialist | Kettlebell & Landmine Coach | Gym Owner | 10 yrs Law Enforcement | Hybrid Athlete| Husband & Dad of 2 Boys
Use the blueprint that builds true athleticism and develops elite performance. Don't settle for average and start building a legacy formed from the grit and determination you bring every day and the evolution of training designed in The F.H. Method.
Get The Functional Hybrid
