HYBRID - Prepared For Anything
Assemble Performance
Endurance, General Fitness, Strength & Conditioning, Tactical, Tactical / Military, Law Enforcement, First Responders, Custom Programming, Functional Fitness, Functional TrainingWelcome to Hybrid!
This program focuses on progressing all qualities concurrently (at the same time). Top end strength, speed, explosive power, hypertrophy (building muscle), low intensity aerobic work, nothing is left out.
Whether you're training for races or meets, or you want to move through life having the confidence to conquer any challenge, you're in the right place.
Hybrid will truly make you prepared for anything.
Due to the nature of this program, you can adapt it to peak for any race or event.
Hybrid is 6 days/week of programming but can be adapted to less if your schedule requires.
There are options for beginners, intermediate, and advanced and instruction on how to scale if needed.
If you have questions about how to adapt the program, shoot me a message in the chat!
Circuit
A
REST
A
DB Clean
3 x 5 @ 7
B
Back Squat
3 x 5 @ 8
C
Romanian Deadlift
3 x 8 @ 7
D
Reverse Lunges
3 x 12 @ 7
E
Hanging Knee Raise
3 x 10
Circuit
A
Really work on dialing in pacing here from the last few weeks and aim to have a consistent hard pace over all 5 sets Cardio of choice - bike, run, rower, etc. 10 minute warmup 5 set of: 90 seconds hard with 90 second recovery jog/ spin/ walk/ etc. 10 min cooldown No Scaled Version today. All levels do the same session. If you are more advanced really push the 90 sec hard here and jog the recovery. If you're a beginner consider walking the recovery. Intermediate pick your poison.
A
Trap Bar High Pull
5 x 3 @ 7
B
Plyometric Push-ups
3 x 5
C
Barbell Bench Press
1, 3, 3 @ 9, 7, 7
D
Pendlay Row
3 x 6 @ 7
E1
Incline DB Bench Press
3 x 10 @ 8
E2
Chest-Supported DB Row
3 x 10 @ 8
Circuit
A
For the beginners/ those who haven't consistently been hitting all the runs stick with the LISS option LISS cardio here - you should be able to talk in 10-12 word sentences without gasping for air. Cardio of choice (running, cycling, rowing, etc) Beginner: 15-20 minutes of running, 20-30 minutes if doing non impact cardio Intermediate: 30-45 minutes Advanced: 45-60 minutes For those of you who have been hitting this consistently: 10 min easy warmup 20 mins as: 1 min hard 1 min recovery jog/ spin 10 min easy cooldown
A
DB Front Rack Walking Lunge
3 x 10 @ 8
B
Romanian Deadlift (RDL)
3 x 8 @ 7
C1
Pull-Up
C2
Push Ups
D1
Alternating DB Hammer Curl
3 x 10 @ 8
D2
Rolling Tricep extensions
3 x 10 @ 8
Circuit
A
LISS cardio here - you should be able to talk in 10-12 word sentences without gasping for air. Cardio of choice (running, cycling, rowing, etc) Beginner: 30 minutes Intermediate: 45-60 minutes Advanced: 60-90+ minutes If you're training for a long race or simply like running far and fall under the advanced category feel free to push this farther than 90 mins
Justin Jones, CSCS
Hybrid Athlete & Coach, Currently Ultra Running & Powerlifting
When you join a team you’re getting more than programming, you’re joining an online community.
HYBRID - Prepared For Anything
HYBRID - Prepared For Anything
HYBRID - Prepared For Anything
