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HiBreed Training
Functional Fitness, BodybuildingMost Crossfit Programs focus on building Strength, Skill and Endurance. However, building muscle is often neglected and not addressed very well. This is not only something that helps you to look awesome - building muscle will improve your functionality, improve your performance and help you avoid injuries.
If your goal is to build some quality mass without losing sacrificing fun Crossfit Workouts and Skills - this is exactly for you!
No machines needed. No fancy Equipment. No useless BS.
A
Drop Jumps
5 x 3
B
Heels elevated Back Squats
3 x 6
C
GHD Back Extension
3 x 10
D1
Seated DB Strict Press
3 x 6
D2
Strict Pull Ups
3 x 6
E1
Seated DB Reverse Flys
3 x 10
E2
Preacher Curl
3 x 8
F
Reverse GHD Sit Ups
3 x 10
A
Hang Snatch
5 x 3
B
Hang Power Clean
5 x 3
C
Kipping Ring Muscle-Up
1 x 25
D
Wall Walks
5 x 5
Circuit
E
Every 2min x7 8 Power Cleans (50/35) 8 HSPU 8 C2B Pull Ups add 1 Rep per movement each Round Intent: RPE 7-9 - moderate start that gets super tough Strategy: easy start - that should get progressively harder. Last round should be a super hard effort Scaling: Weight or Starting Reps / HSPU -> Pike Push Ups / C2B -> Pull Ups
A
Crossovers
B
Romanian Deadlift
3 x 6
C
Leg Extensions
3 x 8
D1
Barbell Bench Press
3 x 6
D2
Chin Ups
3 x 6
E
DB lateral Raises
3 x 10
F
Neck Rolls
3 x 24
G
Barbell Ab Rollout
3 x 8
Circuit
A
5min Warm Up 5 x 3min Interval @RPE8 (3min Rest) 5min Cool Down Cardio of your Choice - think about the Type you want to improve the most
A
Back Squat
3 x 8
B
weighted Hip Airplanes
3 x 8
C
SIngle Leg Landmine Deadlift
3 x 8
D
GHD Raise
3 x 8
E
Kopenhagen Raises
3 x 8
F
Zercher Back Extension
3 x 8
G
Wide Ring Rows
H
Dumbell Shrugs
I
Incline Dumbell Bench Press
3 x 8
J
DB Overhead Tricep Extensions
3 x 8
K
Incline DB Curls
3 x 8
L
GHD Side Bends
3 x 8
M
Bar Muscle Up
1 x 35
N
Handstand-Walk
1 x 80
O
Wall Walks
Gymnastic Capacity
P
4 Rounds for quality: 5m HSW 8 BMU 5m HSW 30 Cross Over This should be easy. Take your time with each movement and think about doing thing correctly instead of fast. Movement efficiency and quality over speed here. Scale as needed to get make a meaningful technical session here. Scaling: BMU: jumping MU standing on a Box or banded MU HSW: Decrease the distance or do 3 to 4 attempts Crossovers: If you have troubles with regular Double Unders - prioritize them
A
Hang Power Snatch
6 x 1
B
Clean & Jerk
6 x 1
C
Kipping Ring Muscle-Up
10 x 3
Circuit
D
25min AMRAP: RPE 7 50 Cal Row 50 Wall Balls 50 DB Hang Clean&Jerk (1x22,5/15 - change sides after 5 Reps) 50 KB Swings (24/16) Intent: Long aerobic grind with easy weights Strategy: Smooth cycle, avoid redline early Scaling: Weight / Box Step Overs
When you join a team you’re getting more than programming, you’re joining an online community.
HiBreed Build
HiBreed Build
HiBreed Build
