HiBreed CF Endurance
HiBreed Training
Engine meets engine room. This track turns up the volume on aerobic capacity while still covering your CrossFit bases. Expect weekly programming grounded in evidence-based conditioning principles, smart progressions, and scalable sessions. 90 minutes of sweat, grit, and gain. Suitable for all levels.
A
Hang Power Clean
8 x 2
B
Handstand Walk
Circuit
C
8min AMRAP x 3 @RPE7 (1min Rest) Buy In: 400m Run into AMRAP 20 weighted Box Step Overs (1x22,5/15) 5 Wall Walks 20 one arm Devil Press 5 Bar Muslce Up Start each amrap where the last one ended (after the run buy in) Buy-in run: steady. Box Step Overs: 1 DB - hold it wherever it feels comfortable Wall Walks: Efficient steps Devil Press: alternating hands each rep BMU: break early if needed – don't fail reps. Scale to Jumping BMU if needed. ✅ Strategy: Remember: you start each AMRAP where you left off. Endurance Effort @RPE 7 - no hard push 1 min rest is simply for keeping overall intensity in check
A
Seated Box Jump
8 x 1
B
Back Squat
1, 2, 2, 2
C1
Double KB Front Squat
3 x 10
C2
Strict HSPU
3 x 10
Circuit
D
15min AMRAP @RPE 8 3 Clean & Jerk (60/40kg) 6 Bar-Facing Burpees 9 Toes-to-Bar 🎯 Intent Sustainable high-intensity effort without redlining. Smooth barbell cycling, consistent burpees, efficient kip on T2B. 💡 Strategy Clean & Jerk: Fast singles or touch-and-go if efficient. Burpees: Steady, repeatable pace — avoid spikes. T2B: Break early (5-4 or 6-3) to save grip. Take a breath during transitions. 🪜 Scaling Options Load: 40/30kg or 30/20kg. Keep moving and keep it moderate. Burpees: Step-over instead of jump. Toes-to-Bar: Knee raises or V-Ups.
A
Clean
8 x 2
B
Push Press
5 x 3
C
Strict Pull Up
3 x 10
D
Pendlay Row
3 x 10
Circuit
E
6 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.
A
American KB Swing
4 x 6
B
Deadlift
1, 2, 2, 2
C
Ring Muscle Up
Circuit
D
2x15min AMRAP @RPE 7 (2min Rest) 400m Run 30 DB Snatches 15 Burpee Box Jump Over 5 Ring Muscle Ups 🎯 Intent Long aerobic intervals with controlled effort. Sustainable work across both intervals. Avoid grip blow-up with smart pacing. 💡 Strategy Run: Comfortable, conversational pace — don't burn out. DB Snatch: Unbroken or sets of 10–15 . BBJO: Smooth don't stay on the floor RMU: Break early (3-2) to manage fatigue. 🪜 Scaling Options Run: 300m or 90sec effort. DB Snatch: Lighter load or 20 reps. BBJO: Step-overs. RMU: Jumping RMU, Pull-Ups + Dips, or Low Rings.
A
Snatch
8 x 2
B
Front Squats
1, 2, 2, 2
C
Strict Press
1, 2, 2, 2
D
Chin-Up
3 x 10
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.
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HiBreed CF Endurance
HiBreed CF Endurance
HiBreed CF Endurance
