HiBreed CF Skill
HiBreed Training
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!
Conditioning
A
Gymnastic Practice RMU
Gymnastic Practice RMU: Beginner: 5x5 Kip Swings on Rings 5x3 Kipping Ring Pull Ups or Kipping Ring Rows 5x3 banded RMU Transition Intermediate: 5x3 Low Ring Snap Pulls 5x3 Snap Pull Transition 5x3 Jumping RMU Pro: 5x3 Snap Pulls 5x1-5 Ring Muscle Ups 5x5 Ring Dip Swing Press Out This will be the focus for the next 3 Weeks before we change the focus. The goal get skilled and proficient at those exercises - feel free to mix exercises to fit your level and progress them aka make them harder.
B
Weighted Squat Jumps
3 x 3
C
Back Squat
4 x 4
D1
Bulgarian Split Squat
3 x 7
D2
Ring Dips
3 x 7
E
Strict Leg Raises
3 x 9
A
High Hang Power Clean
5 x 3
B
Overhead Squat
4 x 4
C
Deficit Push-Up
3 x 9
Circuit
D
15min AMRAP 15 Power Cleans 12 cal Row/Bike/Ski 9 Thrusters 6 Bar Muscle Ups Rx: @50/35kg Threshold Tempo (RPE 8) - hard but sustainable. Use your first round as a benchmark and repeat the same effort. Scale weight so you're able to get to your reps in 1-2 sets. If you can't do BMU - do 6 C2B + 6 Push Ups or use bands.
Conditioning
A
Gymnastic Practice RMU
Gymnastic Practice RMU: Beginner: 5x5 Kip Swings on Rings 5x3 Kipping Ring Pull Ups or Kipping Ring Rows 5x3 banded RMU Transition Intermediate: 5x3 Low Ring Snap Pulls 5x3 Snap Pull Transition 5x3 Jumping RMU Pro: 5x3 Snap Pulls 5x1-5 Ring Muscle Ups 5x5 Ring Dip Swing Press Out This will be the focus for the next 3 Weeks before we change the focus. The goal get skilled and proficient at those exercises - feel free to mix exercises to fit your level and progress them aka make them harder.
B
American KB Swing
3 x 5
C
Deadlift
4 x 3
D
Push Press
3 x 4
E
DB Side Bend
3 x 9
Conditioning
A
Gymnastic Practice RMU
Gymnastic Practice RMU: Beginner: 5x5 Kip Swings on Rings 5x3 Kipping Ring Pull Ups or Kipping Ring Rows 5x3 banded RMU Transition Intermediate: 5x3 Low Ring Snap Pulls 5x3 Snap Pull Transition 5x3 Jumping RMU Pro: 5x3 Snap Pulls 5x1-5 Ring Muscle Ups 5x5 Ring Dip Swing Press Out This will be the focus for the next 3 Weeks before we change the focus. The goal get skilled and proficient at those exercises - feel free to mix exercises to fit your level and progress them aka make them harder.
B
Broad Jump
5 x 3
C
Paused Front Squats
4 x 4
D
Back Rack Lunges
3 x 7
E
Strict HSPU
3 x 7
Circuit
F
5x2min Interval (1min Rest) 10 Toes 2 Bar 60 Double Unders max Rep DB Thrusters Rx: @22,5/15kg This should be a really tough effort but be aware that you need to do 5 Rounds ;-) the goal is to get to the THrusters in each Round, so scale Weight & Reps accordingly.
A
High Hang Power Snatch
5 x 3
Circuit
B
30 min AMRAP 500m Row 50 weighted Box Step Ups 50 russian KB Swings 50 Push Ups KB Swings and Step Ups with the same KB - go a bit lighter here to maintain constant output. Do short sets on the push ups to avoid failure.
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HiBreed CF Skill
HiBreed CF Skill
HiBreed CF Skill
