HYBRID RACING by Jake Gibbs
Jump Ship Training
Jake Gibbs (owner of Jump Ship Lahaina in Maui) just qualified for the HYROX WORLD CHAMPIONSHIPS!
This is his exact training program from the 6 weeks leading up to his qualifying race.
THE PROGRAM:
- treat this as a template to maximize your own personal training & scheduling.
- some days include A & B sessions (AM/PM is ideal). feel free to modify the days around for what works best for you.
- if your race is sooner than 6 weeks, be sure to use the "6th week" as your final deload week leading up to the race.
- want more guidance? reach out for hybrid racing specific remote coaching plans!
Conditioning
A
Hybrid Training
SKI AND ROW 6 rounds 500m Ski -rest 60s 6 rounds 500m Row -rest 60s *Pay close attention to pace and form. Do not rush, stay smooth and consistent. This workout is a good chance to look at your pace and notice what little changes in rowing form do to it.
Conditioning
A
Hybrid Training
UPPER BODY SUPER SET A) 4 sets 10 Bench Press 10 SA DB bent over row/side B) 4 sets 10 DB seated shoulder press 8 strict pull ups
Conditioning
B
Hybrid Training
RUN 30 minutes for distance *Keep heart rate low (<150bpm)
Conditioning
A
Hybrid Training
TRACK INTERVALS 1 mile warm up (800m easy, stop and stretch, followed by 800m by accelerating through the straights and recover through the turns) For Time 1600m -rest 2:00 2x800m -rest :90 4x400m -rest :60 *The goal is to increase the pace as the intervals get shorter. Don't go out too hot in the mile or else negative splits will be close to impossible
Conditioning
A
Hybrid Training
METCON For Time 4 rounds 400m run 10 pull ups 400m run 20 KB swings 53/35 400m run 30 wall balls 20/14 *The runs are your chance to recover. everything else should be unbroken
A
Deadlift
5 x 5
Conditioning
B
Hybrid Training
3 sets Farmers Carry KB Split Squats 53/35 x8/leg DB Single Leg RDL 50/35 x8 reps Rest as needed
Conditioning
A
Hybrid Training
RECOVERY Easy 60-90min bike ride *This is a recovery ride. bring lots of fluids and electrolytes. Aim to keep heart rate in zone 2/conversational pace. **Ideally, ride outside! If not, a bike machine will do :)
Conditioning
A
Hybrid Training
METCON For Time 10k Row *every 1000m complete 10 push ups + 20 air squats *Steady pace. This workout is more about accumulating volume than it is about going fast.
Conditioning
A
Hybrid Training
CONDITIONING 40-60min Run for max distance *Choose a pace that is comfortable and that can be maintained for the entire duration
Jake Gibbs
Qualified for Hyrox World Championships + Owner of Jump Ship Lahaina
