HYBRID ATHLETE 1.0
Evan Titus Fitness
General Fitness, Strength & Conditioning, Weightlifting, Powerlifting, MarathonTRAIN HYBRID
A KILLER combo of running and lifting is "in my opinion" the way to go. I've been training hybrid for 3 years now and my BIG 3 total has gone from 1045 lbs to 1180 lbs WHILE running a minimum of 30 miles per week.
Not only does training Hybrid mean running, but it also means training like an athlete. You don't have to be in college or HS to train this way. Training your body to move dynamiclly and be explosive is proven to be one of the most sustainable and longevity-focused approach to training.
For ONE DOLLAR A DAY you can train like me and do my exact workouts. Sign up now.
Prep
A
Lowers Warmup Circuit (UPDATED)
Movement Prep (60 Seconds Each) 1) Inchworms with Pushup 2) World's Greatest Stretch 3) Adductor Rocks 4) Upward Dog + 3 Way Neck Stretch 5) Scorpions (Spinal Focused) Dynamic (10 Yds & Back) 1) Grass Grabbers 2) SL RDL 3) Knee Hug + 007 Lunge 4) Ankle Pick/Pirformis Stretch 5) High Kicks 6) Spiderman Crawl 7) Forward Pogos + A Skip 8) Backwards Pogos + C Skip 9) Skater Jump to Broad Jump
Prep
B
Snatch Warmup (NEW)
Snatch Warmup *2 Rounds* 3 Sec Pull to Pause to Snatch x2 3 Sec Pull to Snatch x2 Snatch x2 OH Squat x2
C
Hang Snatch
5, 2, 2, 2, 2 @ 50, 65, 70, 75, 80 %
D
Sumo Deadlift
7 x 2 @ 60 %
E1
DB Vertical Jump
3 x 10
E2
Rotational Skater Jump to Box Jump with Depth Broad Jump
3 x 3
E3
Tibialis KB Raise
3 x 15
F
Legs-Up-The-Wall
1 x 4:00
Prep
A
Uppers Warmup Circuit
Movement Prep (60 Seconds Each) 1) Inchworms with Pushup 2) SL Downward Dog + Pigeon Pose 3) Adductor Stretch w/ Scapula Thread 4) Upward Dog + 3 Way Neck Stretch 5) Scorpions (Pec Focused) Dynamic (10 Yds & Back) 1) Grass Grabbers 2) SL RDL 3) Knee Hug + 007 Lunge 4) Ankle Pick/Pirformis Stretch 5) High Kicks 6) Spiderman Crawl 7) Forward Pogos + A Skip 8) Backwards Pogos + C Skip 9) Lateral A Skip
B1
Mini Band Bench Press
2 x 5
B2
Upside-down KB Bench Press
2 x 3
C
Bench Press
7 x 3 @ 60 %
D
Pull-Up
4 x 10
E
Seated Military Press
4 x 6
F
Low Row
4 x 6
G
Cat Cow
1 x 4:00
A
Ankle CARs
2 x 40
Prep
B
Lowers Warmup Circuit (UPDATED)
Movement Prep (60 Seconds Each) 1) Inchworms with Pushup 2) World's Greatest Stretch 3) Adductor Rocks 4) Upward Dog + 3 Way Neck Stretch 5) Scorpions (Spinal Focused) Dynamic (10 Yds & Back) 1) Grass Grabbers 2) SL RDL 3) Knee Hug + 007 Lunge 4) Ankle Pick/Pirformis Stretch 5) High Kicks 6) Spiderman Crawl 7) Forward Pogos + A Skip 8) Backwards Pogos + C Skip 9) Skater Jump to Broad Jump
C1
Broad Jump
2 x 5
C2
Hip Airplane
2 x 5
D
Back Squat
8, 5, 3, 2, 2, 2, MAX @ 25, 50, 75, 85, 90, 95, 80 %
E
Barbell Nordic Curl
4 x 6 @ 4
F
Torque Tank Backwards Sled Drag
4 x 20
G
Legs-Up-The-Wall
1 x 4:00
Prep
A
Uppers Warmup Circuit
Movement Prep (60 Seconds Each) 1) Inchworms with Pushup 2) SL Downward Dog + Pigeon Pose 3) Adductor Stretch w/ Scapula Thread 4) Upward Dog + 3 Way Neck Stretch 5) Scorpions (Pec Focused) Dynamic (10 Yds & Back) 1) Grass Grabbers 2) SL RDL 3) Knee Hug + 007 Lunge 4) Ankle Pick/Pirformis Stretch 5) High Kicks 6) Spiderman Crawl 7) Forward Pogos + A Skip 8) Backwards Pogos + C Skip 9) Lateral A Skip
B1
Band Pull-Apart
2 x 10
B2
Med Ball Vertical Throw
2 x 5
C
Push Press
8, 5, 3, 2, 2, 2, MAX @ 25, 50, 75, 85, 90, 95, 80 %
D
Barbell Row
4 x 6
E
Weighted Chin Ups
4 x 6
F
Weighted Push-Ups
20, 20, 10, 10 @ 45, 45, 90, 90 lb
G
Cat Cow
1 x 4:00
Evan Titus
Hybrid athlete, marathoner, powerlifter, ultra runner, nutrition coach, personal trainer, ex-rugby player, and more.
Athletic-Based Training is the Way to Go. Try for 7 Days And See How Training Right Gets You Built.
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HYBRID ATHLETE 1.0
HYBRID ATHLETE 1.0
HYBRID ATHLETE 1.0
