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COMP[L]ETE - Ultimate Hybrid Training
COMP[L]ETE - Ultimate Hybrid Program
Functional FitnessWho is this for?
Honestly, for people like most of the athletes we coach. You love to compete, you take it seriously, but you also have a full-time job, often a family, and only so many hours in your week. You come from strength training and want to build a better engine. Or you’ve done a few races already and now want to get properly strong. Either way, you want a plan that makes sense.
How this started?
We’re Daniel Lemke and Uli Glöckner, and we run Comp[l]ete. We’re both coaches, but from different worlds: Uli spent the last years on running, athletics and hybrid racing, Daniel on strength training with a powerlifting background after years of functional fitness competition. In May we signed up for a hybrid race just for fun. We won our age group in the Pro team division and qualified for the Finals. Since then a lot of you asked how we train. So here it is.
What we see a lot!
Most athletes go from race to race. Always peaking, never really building. And most train way too close to their limit, basically competing in every session. Your body never gets the chance to adapt, so you don’t get measurably better.
How we do it?
Two 26-week cycles per year: one towards a mid-season race, one towards the Finals in November. Each cycle is made of 4-week training blocks. Every block has its own focus in your season prep and builds on the one before. Strength, endurance and MetCon all follow the same logic.
Our own prep reminded us again: you need patience and trust. Build the base first. Performance comes after.
Your race, your timing!
Got a race coming up? You can add an on-demand 4-week prep block for your own race at any time.
What you get
Strength, endurance and MetCon in one plan
- 4-week blocks that build on each other
- On-demand prep blocks for your race
- Chat access to both of us for questions and technique checks
- A weekly 60-minute community call with us
One rule we always give our athletes: if you feel good, don’t do more. Just assume it’s going well and go home with a good feeling.
On race day you should feel calm. You know what you can do, even on a bad day. And on a good day, you can go beyond yourself without being afraid to blow up.
The Finals prep block is live now. Start there and roll straight into the new season.
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 Lemke is a Berlin-based strength coach with over 10 years of experience programming for functional fitness gyms and individual athletes. After years of functional fitness competition, he focused on strength training with a powerlifting influence. Together with Uli Glöckner, he qualified for the Pro team Finals. His focus: sound technique, smart progression and pain-free movement.
Uli Glöckner
Uli Glöckner competed in judo for ten years before moving into CrossFit, where she became one of the fittest athletes in Germany. In HYROX she became European Champion and Vice World Champion. With a degree in Sports Therapy and coaching experience across three continents, she has trained everyone from beginners to Olympic athletes, combining science with real-world experience.
You don’t need to train harder. You need a plan that makes sense. Build your base with patience, trust the process and be ready at 110% when it counts. We’ll be with you the whole way. Start with the Finals prep block now and roll straight into the new sea
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COMP[L]ETE - Ultimate Hybrid Training
COMP[L]ETE - Ultimate Hybrid Training
COMP[L]ETE - Ultimate Hybrid Training
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