HiBreed – Skill Focus Want to master the hard stuff? This one’s for you. From gymnastics to barbell finesse, this program zeroes in on building technical skills while still hitting strength, conditioning, and mobility. Updated weekly with smart, science-driven training. 90 minutes per session, with progress tracking, coaching access, and smart scaling built-in, especially for gymnastics beginner!
Focus Points
A
Cycle 3 of 4 (10–15 min): For this week, the goal is to increase the reps for each exercise and/or increase the consistency of the movements. Don't just do them, try to maintain effort and form on each rep! ✅ BEGINNER LEVEL Goals: Build strength and master foundational shapes. Strict Pull-Ups: 3–4 sets of 2–5 reps (banded or unassisted, slow negative if needed) Kipping Swings Practice: 3 sets of 5–8 reps, focusing on hollow/arch shape Handstand Wall Holds: 4–5 sets of 15–30 seconds (face or back to wall) Box Handstand Shoulder Taps: 3 sets of 20–30 sec (hips stacked, shoulders engaged) (Feet on Box) ✅ INTERMEDIATE LEVEL Goals: Increase volume, improve kipping/butterfly technique, introduce HSW basics. Pull-Up Volume Work: 4 sets of 6–10 reps (Kipping or Butterfly) Butterfly Technique: 3 sets of 5–8 smooth reps (low fatigue, focus on rhythm, if you can't do them do Butterfly Circles) Wall-facing shoulder taps: 3–4 sets of 10 reps Handstand kick-ups (freestanding attempts): 5–10 attempts Handstand Walk off the Wall: 3–5 sets ✅ ELITE LEVEL Goals: Build advanced skills, volume and efficiency under fatigue. Ring Muscle-Up EMOM: 6 mins of 2–3 reps (focus on turnover) Butterfly Pull-Up Volume: 4–5 sets of 10–15 reps unbroken Handstand Walk: 5–10m unbroken walk goals Accumulate 50–100m total FEEL FREE TO MIX EXERCISES AS THEY FIT YOUR SKILLS
B
Back Squat
1, 2, 2, 2
C
Bench Press
1, 2, 2, 2
D
Double KB Front Squat
3 x 10
E
Strict HSPU
3 x 10
F
Weighted Sit Ups w. Kettlebell
3 x 12
A
Clean
8 x 2
B
Push Press
5 x 4
C
Strict Pull Up
3 x 10
D
Pendlay Row
3 x 10
Circuit
E
5 Rounds @RPE 8 15 Wall Ball 10 cal Row 2x5m DB Front Rack Lunges Rx: 2x22,5/15 🎯 Intent No all out effort Classic legs & lungs with consistent pacing Smooth Wall Balls, recover on Row. Lunges super short distance, so push through 💡 Strategy Wall Ball: Unbroken or 10/5 if needed. Don't forget to breathe. Row: 85–90% pace (no sprint). Here's the chance for actual pacing. Lunges: Braced core, consistent steps. 🪜 Scaling Options Wall Ball: 6–9kg / lower target. Row: 7–8 cal or 100m run substitute. Lunges: Bodyweight or reduce distance.
Focus Points
A
Cycle 3 of 4 (10–15 min): For this week, the goal is to increase the reps for each exercise and/or increase the consistency of the movements. Don't just do them, try to maintain effort and form on each rep! ✅ BEGINNER LEVEL Goals: Build strength and master foundational shapes. Strict Pull-Ups: 3–4 sets of 2–5 reps (banded or unassisted, slow negative if needed) Kipping Swings Practice: 3 sets of 5–8 reps, focusing on hollow/arch shape Handstand Wall Holds: 4–5 sets of 15–30 seconds (face or back to wall) Box Handstand Shoulder Taps: 3 sets of 20–30 sec (hips stacked, shoulders engaged) (Feet on Box) ✅ INTERMEDIATE LEVEL Goals: Increase volume, improve kipping/butterfly technique, introduce HSW basics. Pull-Up Volume Work: 4 sets of 6–10 reps (Kipping or Butterfly) Butterfly Technique: 3 sets of 5–8 smooth reps (low fatigue, focus on rhythm, if you can't do them do Butterfly Circles) Wall-facing shoulder taps: 3–4 sets of 10 reps Handstand kick-ups (freestanding attempts): 5–10 attempts Handstand Walk off the Wall: 3–5 sets ✅ ELITE LEVEL Goals: Build advanced skills, volume and efficiency under fatigue. Ring Muscle-Up EMOM: 6 mins of 2–3 reps (focus on turnover) Butterfly Pull-Up Volume: 4–5 sets of 10–15 reps unbroken Handstand Walk: 5–10m unbroken walk goals Accumulate 50–100m total FEEL FREE TO MIX EXERCISES AS THEY FIT YOUR SKILLS
B
American KB Swing
4 x 6
C
Deadlift
1, 2, 2, 2
D
Reverse Nordics
3 x 10
E
DB Strict Press
3 x 10
F
Strict Leg Raises
3 x 8
Focus Points
A
Cycle 3 of 4 (10–15 min): For this week, the goal is to increase the reps for each exercise and/or increase the consistency of the movements. Don't just do them, try to maintain effort and form on each rep! ✅ BEGINNER LEVEL Goals: Build strength and master foundational shapes. Strict Pull-Ups: 3–4 sets of 2–5 reps (banded or unassisted, slow negative if needed) Kipping Swings Practice: 3 sets of 5–8 reps, focusing on hollow/arch shape Handstand Wall Holds: 4–5 sets of 15–30 seconds (face or back to wall) Box Handstand Shoulder Taps: 3 sets of 20–30 sec (hips stacked, shoulders engaged) (Feet on Box) ✅ INTERMEDIATE LEVEL Goals: Increase volume, improve kipping/butterfly technique, introduce HSW basics. Pull-Up Volume Work: 4 sets of 6–10 reps (Kipping or Butterfly) Butterfly Technique: 3 sets of 5–8 smooth reps (low fatigue, focus on rhythm, if you can't do them do Butterfly Circles) Wall-facing shoulder taps: 3–4 sets of 10 reps Handstand kick-ups (freestanding attempts): 5–10 attempts Handstand Walk off the Wall: 3–5 sets ✅ ELITE LEVEL Goals: Build advanced skills, volume and efficiency under fatigue. Ring Muscle-Up EMOM: 6 mins of 2–3 reps (focus on turnover) Butterfly Pull-Up Volume: 4–5 sets of 10–15 reps unbroken Handstand Walk: 5–10m unbroken walk goals Accumulate 50–100m total FEEL FREE TO MIX EXERCISES AS THEY FIT YOUR SKILLS
B
Snatch
8 x 2
C
Front Squats
1, 2, 2, 2
D
Strict Press
1, 2, 2, 2
Circuit
E
2 Rounds @RPE 9–10 100 Double Unders 40 Cal Row 20 Devil Press (2x22.5/15kg) 🎯 Intent Very high output, competition-style test. Push threshold while maintaining movement quality. 💡 Strategy DU: Break early if tripping, go unbroken if you're good at DUs — find rhythm. Row: Strong but sustainable ~85–95% pace. Devil Press: No "real" Rest, if you need rest short and controlled pause at the bottom, but force yourself to stand up. 🪜 Scaling Options - Scale if you can't maintain high output! DU: 150 Singles or 75 DU. Row: 30 cal. Devil Press: Lighter DBs or reduce reps to 14.
A
Hang Power Clean
8 x 2
B
Ring Muscle Up
C
Handstand Walk
Circuit
D
6min AMRAP x 4 (1min Rest) Buy-In: 20 Bar-Facing Burpees Then AMRAP: 6 Power Snatches 6 Overhead Squats 12 Toes-to-Bar Rx: 50/35kg 🎯 Intent Front-loaded fatigue with consistent pacing in AMRAP. Grip and core endurance. Smooth barbell cycling under fatigue. 💡 Strategy Burpees: Steady, avoid spiking HR too high. Snatches: Try to go unbroken or in 2 Sets - no Singles OHS: Aim unbroken, stay tight and balanced. T2B: Manage grip (6-6 or 4-4-4). 🪜 Scaling Options Weight: scale to manage the strategy Burpees: Step-over option. OHS: Front Squats or reduce reps. T2B: Knee Raises or V-Ups.
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