60-MINUTE HYBRID ATHLETE
Dark Horse Athlete
Strength & ConditioningIn the modern era, time is a premium. But what if we told you that within just 60 minutes daily, you could elevate your General Physical Preparedness to levels you've only dreamt of?
Objective: Our mission is clear: Boost your GPP across an array of time and modal domains within a one-hour window. Efficiency meets excellence in this regime, ensuring every second on the clock translates into tangible athletic gains.
Who is this for?: Pressed for time but still brimming with passion and the drive to train? Our team is the perfect fit for those who want to "get after it", yet are confined by the clock.
Our Methods: Our approach is diverse, intense, and always evolving. Here's a taste of what's on the menu:
Maximal & Submaximal Lifting: Push your limits and tap into power reserves with our targeted lifting programs. High-Velocity Training: Submax weights, when moved at a rapid pace, offer the dual benefit of power and endurance. Rucking & Odd-object Conditioning: Functional strength and conditioning with unconventional tools to ensure you're ready for real-world challenges. METCON's & Accessory Work: Merging cardiovascular prowess with targeted strength and injury prevention.
Circuit
A
MINUTE 0-15 OF SESSION RAISE PHASE: 2 minute AMRAP 10 alt high knees in place 5 jumping jacks 3 burpees -Rest 30 seconds- ACTIVATE & MOBILIZE PHASE: 5 minute AMRAP 6 alternating lateral lunge (3/3) 6 alternating forward lunge( 3/3) 6 alternating reverse lunger (3/3) 8 air squat 8 alternating bird dogs (4/4) -Rest 30 seconds- POTENTIATION PHASE: 2 Rotation med ball slam (1/1) 1 Broad jump x3-4 sets Rest 45 seconds between sets
B
Power Clean
1 x 1
C
Back Squat
1 x 1
Circuit
D
x2-3 Rounds (based off of time.) 20 alternating 90/90 stretch (10/10) 16 Sciatic nerve floss (8/8) 5 down dog + cobra 10 Groin rockers (5/5)
Circuit
A
MINUTE 0-15 OF SESSION RAISE PHASE: 3 minute monostructural activity of choice (Run, bike, row, ski erg etc.) -Rest 30 seconds- ACTIVATE & MOBILIZE PHASE: 5 minute AMRAP (rest 20 seconds between rounds) 5 Scapular pull ups 5 scapular push ups 5 banded overhead press press with 2 second hold @top 10 banded pull aparts -Rest 30 seconds- POTENTIATION PHASE: 2 med ball chest pass 2 med ball slam x3-4 sets Rest 45 seconds between sets
B
Bench Press
1 x 0:30
C
Pull-Up
D
Side Plank On Hand
2 x MAX
E
Assault Bike
Circuit
F
x2-3 Rounds (based off of time) 10 alternating scorpions (5/5) 6 thoracic extension on foam roller 3 T-spine wall rotations per side -then- 2-5 minutes box breathing
Circuit
A
MINUTE 0-15 OF SESSION RAISE PHASE: 2 minute AMRAP 10 alt high knees in place 5 jumping jacks 3 burpees -Rest 30 seconds- ACTIVATE & MOBILIZE PHASE: 3 minute AMRAP 5 air squat 5 scapular pull ups 5 walking lunge 5 hand release push up 6 alternating bird dogs (3/3) -Rest 30 seconds- POTENTIATION PHASE: 1 max height vertical jump 2 reps/side med ball half kneeling side toss #10-15 x3-4 sets Rest 45 seconds between sets
Circuit
B
10 Rounds for time 15/12 cal assault bike 15 Russian KBS #50/35 50m farmer carry #55/40 per hand *time cap =40 minutes If you cannot Assault bike or do not have one the following are different options 1. 500/400m erg bike 2. 200m run 3. 250/200m row 4. 250.200m ski erg 5. Stairmaster 4 flights or 1 minute *if you are time capped, each rep not completed adds 1 second to your time 1 calorie on bike= 1 rep/1 sec 1 50m farmer carry = 1 rep/1 sec 1 Russian KBS= 1 rep/1 sec
Circuit
C
x2-3 rounds (based off of time.) 20 alternating 90/90 stretch (10/10) 3 T-spine wall rotations per side 5 down dog + cobra
Circuit
A
MINUTE 0-15 OF SESSION RAISE PHASE: 3 minute monostructural activity of choice (Run, bike, row, ski erg etc.) -Rest 30 seconds- ACTIVATE & MOBILIZE PHASE: 5 minute AMRAP (rest 20 seconds between rounds) 5 Scapular pull ups 5 scapular push ups 5 banded overhead press press with 2 second hold @top 10 banded pull aparts -Rest 30 seconds- POTENTIATION PHASE: 2 med ball chest pass 2 med ball slam x3-4 sets Rest 45 seconds between sets
B
Strict Press
1 x 1
C
Weighted Strict Pullup
1 x 1
D
Sandbag Get up
1 x 8:00
Circuit
E
x2-3 Rounds (based off of time) 10 alternating scorpions (5/5) 6 thoracic extension on foam roller 3 T-spine wall rotations per side
Circuit
A
MINUTE 0-15 OF SESSION RAISE PHASE: 2 minute AMRAP 10 alt high knees in place 5 jumping jacks 3 burpees -Rest 30 seconds- ACTIVATE & MOBILIZE PHASE: 5 minute AMRAP 6 alternating lateral lunge (3/3) 6 alternating forward lunge( 3/3) 6 alternating reverse lunger (3/3) 8 air squat 8 alternating bird dogs (4/4) -Rest 30 seconds- POTENTIATION PHASE: 2 Rotation med ball slam (1/1) 1 Broad jump x3-4 sets Rest 45 seconds between sets
B
Bulgarian Split Squat
1 x 8
C
Sorensen Hold
1 x 1
Circuit
D
x2-3 Rounds (based off of time.) 20 alternating 90/90 stretch (10/10) 16 Sciatic nerve floss (8/8) 5 down dog + cobra 10 Groin rockers (5/5)
Circuit
E
15 minute monostructural machine of choice (row, bike, stair master, treadmill etc.) *easy effort, this is just recovery
Circuit
A
200m run, 250m row, 500m erg bike, 20 cal assault bike (pick one) -then- 1-2 Rounds 10 banded face pulls 5 dive bomber push-ups 8 scorpions (4/4) 20 sec reverse plank -then- 1-2 Rounds 25 high knees in place 10 opposite toe touches (5/5) 25 butt kickers in place 10 side lunges (5/5) 10 down dog with cobra stretch
Circuit
B
AMRAP 35 (as many rounds and reps as possible in 35 minutes) 1/2 mile run *carrying 5 pound dumbbell 100 box step up "20 (50 per leg) 1/2 mile ruck #45 pound ruck sack Each half mile effort on the ruck and run equals 1 rep every 25 reps on box step up equals 1 reps For example 1 round of this workout =6 reps *if you cannot run outside some possible scale options are 1000m row, 2000m erg bike, 60 calorie assault bike
Circuit
C
x2-3 rounds (based off of time.) 20 alternating 90/90 stretch (10/10) 3 T-spine wall rotations per side 5 down dog + cobra
Justin Biays MS, CSCS, TSAC-F
Justin is a military veteran & strength Coach dedicated to helping others build elite level General Physical Preparedness. After Serving in the military he went on to earn his Masters Degree In Exercise Science and the CSCS. He has helped a wide variety of athletes reach their fitness Goals. He is currently a Resident S&C Coach For 19th Special Forces Group Special Warfare Training Detachment.
GPP (General Physical Preparedness) is the bedrock of athletic capability. With expert guidance, achieving peak GPP in under an hour daily is not just a goal, but a reality. Efficient, science-backed training can unlock your full potential swiftly. Trust t
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60-MINUTE HYBRID ATHLETE
60-MINUTE HYBRID ATHLETE
60-MINUTE HYBRID ATHLETE
