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COMP[L]ETE - ROAD TO LISBON
COMP[L]ETE - Ultimate Hybrid Program
Functional FitnessWorld Finals Prep - 4-Week Peaking Program
Arrive in Lisbon at your absolute best.
You've put in the work all season. Now the final four weeks decide whether you show up tired or ready. This program is designed to peak you for the World Finals: intensity rises week by week while volume drops, so you shed accumulated fatigue, keep your strength and engine, and hit competition weekend ready to deliver maximum performance.
Why peaking matters Training hard right up to the event leaves you flat on race day. Backing off too much costs you fitness. A smart taper finds the balance: training stays demanding enough to hold your fitness, while the load your body has to recover from goes down. The result: you feel fresh, fast and strong exactly when it counts.
How the 4 weeks progress
Week 1: Solid training volume with intensity starting to build. This lays the foundation for the block. Week 2: Intensity goes up, volume comes down. Sessions get sharper and more race-specific. Week 3: High intensity at reduced volume. Quality over quantity as your body recovers from the season. Week 4: Competition week. Short, sharp sessions keep you primed while fatigue clears, so you arrive in Lisbon at your peak.
Inside the program
5 training days per week in a 3 on / 1 off / 2 on / 1 off rhythm Strength work paired with metcons, endurance and accessory sessions EMOM sessions to sharpen pacing and movement efficiency Weekly competition simulations adapted to the demands of the World Finals Built-in recovery days to keep you fresh
Perfect for hybrid athletes competing at the World Finals in Lisbon who want a proven tapering strategy instead of guessing when to push and when to back off.
Train smart. Peak right. Perform in Lisbon.
A
** Barbell Low Bar Back Squat
4 x 8 @ 65 %
Circuit
B
amrap 7min 45/30cal ski erg 30 dual dumbbell ground to overhead max distance sandbag carry (10m = 1 rep) rest 3min amrap 7min 15 box jump overs 15m dual dumbbell frontrack lunges (1m = 1rep) 15m burpee broad jumps (1m = 1rep) rest 3min amrap 7min max cal ski erg (1cal = 1rep)
C
** Prone Leg Curl Machine
3 x 10-12 @ 60 %
D
** Abductor Machine
3 x 10-12 @ 60 %
A
** Barbell Shoulder Press
4 x 6 @ 70 %
Circuit
B
FOR MAX METERS | QUALITY 5min row for meters @5-10sec below race pace 1min 45sec rest 5min run for meters @5-10sec below race pace 1min 45sec rest 5min row for meters @5-10sec below race pace 1min 45sec rest 5min run for meters @5-10sec below race pace 1min 45sec rest
C
** Dumbbell Trap 3 Raises
3 x 10 @ 60 %
D
** Dumbbell External Rotation on Knee
3 x 10 @ 60 %
A
** Conventional Deadlift
4 x 10 @ 60 %
B1
** Stationary Dips
3 x 8-10 @ 65 %
B2
** Seated Dual Dumbbell Zottman Curls
3 x 8-10 @ 65 %
C
** Seated Leg Extension
3 x 10-12 @ 60 %
D
** Adductor Machine
3 x 10-12 @ 60 %
A1
** Mid Grip Barbell Bench Press (Flat Foot)
4 x 6 @ 70 %
A2
** Weighted Chin Up
4 x 6 @ 70 %
Circuit
B
EMOM | 40MIN 1. 15/10cal assault bike 2. 15 kettlebell swings 3. 15/10cal ski erg 4. 15 ab mat sit ups
A
Barbell Shoulder Press
6 x 3 @ 60, 65, 70, 75, 80, 85 %
B
** Barbell Low Bar Back Squat
6 x 5 @ 52.5, 57.5, 62.5, 67.5, 72.5, 77.5 %
C
** Conventional Deadlift
6 x 7 @ 47.5, 52.5, 57.5, 62.5, 67.5, 72.5 %
Circuit
D
FOR INDIVIDUALS AS MAY METERS AS POSSIBLE | 22MIN 1000m run @race pace 1000m row @ +5-10sec race pace * ATHX Division 750m run/row * LITE DIVISION 500m run/row FOR TEAMS AS MAY METERS AS POSSIBLE | 22MIN 1000m run @race pace max meters row @ +5-10sec race pace * ATHX Division 750m run/row
Circuit
E
FOR INDIVIDUALS | FOR TIME 45/30cal ski erg then 3 rounds of 10 db ground to overhead 10m sandbag cary 10 box jump overs 10m dual dumbbell walking lunges 10m burpee broad jumps then 45/30cal ski erg FOR TEAMS | FOR TIME 60cal ski erg then 3 rounds of 20 db ground to overhead 20m sandbag cary 20 box jump overs 20m dual dumbbell walking lunges 20m burpee broad jumps then 60cal ski erg
Daniel Lemke
Daniel is a strength and conditioning coach. He coaches athletes of every level, from first-timers to pros, and works specifically with hybrid athletes preparing for competitions. His coaching is built on strength, technique and pain-free movement. Beyond writing programs, he wants his athletes to understand why they train the way they do, so they show up prepared, confident and ready to perform.
Ulrike Glöckner
Uli has a strong background in elite sports by competing in judo as a child before moving into CrossFit, where she became one of the fittest athletes in Germany. She later achieved international success in HYROX as European and Vice World Champion. With a degree in Sports Therapy and coaching experience across three continents, Uli has trained complete beginners as well as Olympic athletes.
You've earned your spot in Lisbon. Now make it count. Follow a proven 4-week peaking plan, arrive fresh and sharp, and bring everything you've built this season to the competition floor. Join now and start your final preparation today.
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