Hybrid 6 Week Program
Tyler Holt
General Fitness, Functional Fitness, Multi-sport, Strength & Conditioning, Functional TrainingThe Alpha Hybrid program is designed to build size/strength as well as improve your endurance through a progressive program of resistance training and running. This workout consists of 5 days of strength training, 3 days of running and 2 days of metcon workouts. This program is balanced to promote an increase in strength, size and endurance to build an alpha athlete. Get ready to work and turn yourself into a new person.
Unlock your full athletic potential with a Hybrid Coaching Program that helps you dominate in strength and endurance—because why settle for one when you can master both?
A
Bench Press
8, 8, 6, 6
B
Pull-Up
3 x 10
C1
DB Lateral Raise
3 x 12
C2
DB Skull Crusher
3 x 12
C3
DB Bicep Curls
3 x 12
Metcon
D
20 Min EMOM 10/8 cal assault bike 20 ball slam 10/8 cal row 15 v-ups
A1
Back Squat
8, 8, 6, 6
A2
Box Jump
4 x 5
B
Partner Nordic Hamstring Curl
4 x 8
C
DB Jump Squat
4 x 10
D
Situp Medball Throw
4 x 10
Zone 2
E
Run or Bike - 40 min
A
Power Clean
5 x 5
B1
Incline Cable Press
4 x 12
B2
Cable Fly
3 x 12
B3
Rear Delt Flyes
4 x 12
C
Pull-Up
3 x 10
Sprint Workout
D
5 min z2 warm up 5 sets: 30s z5 sprint - Recover z2 1min 5min z2 cool down Total Time: 17.5 Min
A
Strict Press
8, 8, 6, 6
B
Front Squat
3 x 10
C
Stiff Leg Deadlift
3 x 12
D
Barbell Bicep Curl
3 x 12
E
Dip
3 x 12
Metcon
F
8 rounds for time: 10 cal assault bike 3 power clean 3 front squat 3 OH press
A
Deadlift
8, 8, 6, 6
B
1-Arm DB Row
3 x 12
C
Explosive Split Squat
3 x 12
D
Plank
3 x 1:00
Metcon
E
For time: 20-15-10 cal ski erg 20-15-10 wall ball 20-15-10 toe to bar or knee raise
Cardio
A
Z2 cardio - 40 min
Tyler Holt
Over 15 years of coaching background in multiple areas including sports performance and bodybuilding. My goal as a coach is to turn every client into an alpha. An alpha in my book is being the best person you can possibly be in your life. I want you to perform like an athlete and have the aesthetic looks you’re wanting all in the same package.
Why Wait? Stop scrolling, stop thinking about it, stop procrastinating. Get started TODAY, TOMORROW, THIS WEEK! The time is now and this program GUARANTEES results.
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