Smithwick Performance Training

Coach
Matt Smithwick

The 8-week Hybrid program is a dynamic fitness program that combines the principles of traditional strength training with high-intensity functional fitness. This program delivers three full-body workouts per week and is perfect for anyone looking to maximize their workout routine without spending hours in the gym.

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
general big box or CrossFit gym equipment
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
HYBRID 1

Conditioning

A

BW Warm Up

3min Bike then, 2 rounds: Inchworm Push Up x10 Quad w/ Reach x6ea Hammy Sweeps x6ea Lunge Matrix x3ea Airsquat x15

B1

DB Bench Press

3 x 10

B2

DB Pullover

3 x 10

C1

DB Fly

3 x 8

C2

Lat Pulldown

3 x 12

C3

Single Arm Seated Row

3 x 12

Conditioning

D

HIIT 1

5 Rounds 10 DB Lateral Raise 10 DB Deadlifts 10 DB Arnold Press 12 DB Step Ups

Tuesday
HYBRID 2

Conditioning

A

BW Warm Up

3min Bike then, 2 rounds: Inchworm Push Up x10 Quad w/ Reach x6ea Hammy Sweeps x6ea Lunge Matrix x3ea Airsquat x15

B1

DB Front Squat

3 x 10

B2

DB Staggered Stance RDL

3 x 8

C1

Leg Extension

3 x 10

C2

Leg Curl

3 x 10

Conditioning

D

HIIT 2

5 Rounds 12 Hand Elevated Push Ups 12 DB Reverse Fly 12 DB Incline Bench 12 DB Row

Thursday
FULL BODY STRENGTH

Conditioning

A

BW Warm Up

3min Bike then, 2 rounds: Inchworm Push Up x10 Quad w/ Reach x6ea Hammy Sweeps x6ea Lunge Matrix x3ea Airsquat x15

B

Barbell Rows

3 x 8

C

Deadlift

3 x 8

D

Back Squat

3 x 8

E

Barbell Strict Press

3 x 8

F

DB Russian Twist

1 x 50

G

Supine Leg Raises

1 x 50

8 Week - Hybrid