Hybrid One Weight Programme

Hybrid Gym Group

Coach
Kevin Field

A 3 day, full body programme designed to allow anyone with a single weight to train wherever they want. We have designed the programme to be dumbbell or kettlebell friendly whichever you have available. Suitable for all abilities.

What you get:

Variety - a combination of lifting and conditioning to build explosive strength & hypertrophy.

Progression - periodised changes in intensity and volume to optimise your success whatever your goal.

Instant Access - 1 month of programming.

Coaching - every single movement taught by HYBRID coaches with additional coaching material and articles sent to members.

With video tutorials, step-by-step guidance, and support from our global online community, you can follow our programme 3-days per week to help you become the athlete you were born to be.

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Periodised Programming
1 weight workout follows a periodised programme which allows you to peak and see your progression. This allows our athletes to manage load and intensity through planned programme changes.
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All Round Athlete
1 weight workout is designed to build the holistic athlete by using specific conditioning blocks integrated around max effort strength and power movements, allowing athletes to be ready for anything we throw at them.
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Specific Preparation to perform
Each session comes with its own individually designed prep and warm up, which will ensure athletes stay injury-free and are prepared for the specific movements to come. ​
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Kettlebell // Dumbbell
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Sample Week
Week 1 of 4-week program
Sunday
1 Weight Workout Week 1 Day 1

A1

90 90s with ER + IR

3 x 10 @ 5

A2

Bear Crawl Shoulder Taps

3 x 20

B1

Full Burpee

12, 9, 6

B2

Crossfit Sit Up

12, 9, 6

C1

Goblet Oscillation Squat

5 x 5 @ 8

C2

DB Single Leg RDL

5 x 16

D1

Oscillation Dumbell Overhead Press

5 x 5 @ 8

D2

DB Bent Over Row

5 x 8

Circuit

E

3 Rounds for Time: 30 Lunges 20 Bear Crawl Pull Throughs 10 Burpees

Tuesday
1 Weight Workout Week 1 Day 3

A1

Jefferson Curl

3 x 10

A2

Kick Throughs

3 x 20

B

High Knees to Ground 2 Overhead

3 x 30 @ 6

C1

Staccato DB RDL

5 x 5 @ 3

C2

Goblet Squat with ISI Holds

5 x 9 @ 5

D1

Push Up with ISI Hold

5 x 9 @ 5

D2

IYTW Hold

3 x 60

E1

Low Plank

4 x 0:20 @ 0:40

E2

Hollow Hold

4 x 0:20 @ 0:40

E3

Superman Hold

4 x 0:20 @ 0:40

Thursday
1 Weight Workout Week 1 Day 5

A1

Worlds Greatest Stretch

3 x 20

A2

Bird Dog (Knee's down)

3 x 20

B1

DB Thruster to Max Air Squats

2 x 25 @ MAX

B2

DB Thruster to Sit Ups

2 x 25 @ MAX

B3

DB Thruster to Reverse Lunge

2 x 25 @ MAX

AMRAP 1

C

8 Minute AMRAP (as many rounds as possible). Complete each exercise in order then repeat! 10 Alternating DB Snatch 5 Single Arm OH Squat / side 10 Bear Crawl Bird Dog

D

Full Burpee

1 x 100

Coach
coach-avatar Kevin Field

Kevin has been exposed to performance sport from a young age. With a degree in BSc Sport & Exercise Science at The University of Edinburgh, during which he took the first steps into his coaching career by assisting the University of Edinburgh Rugby Team whilst completing his NASM CPT certification.

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how bad do you want it?

Stay humble, work hard. The Hybrid crew is a community of people who want to feel good, pick up some skills, get strong and have fun doing it.

Get Hybrid One Weight Programme
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FAQs
Who is the programme suitable for?
The programme is suitable for all abilities who have access to either one kettlebell or one dumbbell.
The Proof
verified-athlete-avatar Lewis Scott

Former Sportsman and Fitness Enthusiast

Verified Athlete

"My strength and range of motion has significantly increased since following Hybrids programmes"

Hybrid One Weight Programme