Focus Hybrid
Focus Strength & Conditioning
Focus Hybrid is a Hybrid training program designed to make you strong and conditioned. We combine our strength training methodology with our Energy System Development so you can run fast and lift heavy!
Hybrid training is more than just cross-training by combining strength & cardio - we have a purpose and end goal behind each block of training so you could be ready to step into an event whether that's a Hyrox race, a 10km run or a powerlifting competition.
PULSE RAISER
A
ERG X 30 SECS RACK SUPPORTED SQUATS X 30 SECS X 3 ROUNDS
MOBILITY & ACTIVATION
B
KNEELING ANKLE ROCK X 8/SIDE QUADRUPED ROCKBACKS X 12 SUPPINATED CAT/CAMEL X 8 OPEN BOOK STRETCH X 6/SIDE GLUTE BRIDGES X 15
C
Front Squat
6, MAX
D
Bench Press
6, MAX
E1
Inverted Row
E2
DB Romanian Deadlift
Conditioning
F
SWEAT - EMOM
1. BIKE ERG / ECHO BIKE X MAX CALS 2. V-UPS X 12 3. DB G.T.O.H. X 10/SIDE x 2-4 rounds
Strength/Power
G
PUMP - 3 ROUNDS
1. BB CURLS X 8-12 2. CG PUSH-UPS X MAX UNBROKEN 3. WEIGHTED CRUNCH X 15
RUN or BIKE
A
Warm-up: 1-2km easy pace (2-4km bike) 4 mins as fast as possible or 85-90% max heart rate 4 mins rest x 4 rounds Record total working distance.
PULSE RAISER
A
Erg x 30 secs Foam Roller Wall Slides x 30 secs x 3 rounds
MOBILITY & ACTIVATION
B
Hip 90/90 x 8/side Dead Bug x 6/side ATG Split Squat x 6/side Reverse Lunge with Reach x 8/side
C1
Barbell Split Squat
3 x 8
C2
1-Arm DB Row
3 x 8
D1
Overhead Press
3 x 8
D2
Single Leg Hip Thrust
E1
Barbell Roll Outs
E2
DB Overhead Extension
Conditioning
F
SWEAT - EMOM
1. BIKE ERG / ECHO BIKE X MAX CALS 2. V-UPS X 12 3. DB G.T.O.H. X 10/SIDE x 2-4 rounds
Strength/Power
G
PUMP - 3 ROUNDS
1. BB CURLS X 8-12 2. CG PUSH-UPS X MAX UNBROKEN 3. WEIGHTED CRUNCH X 15
Run /Bike
A
45-60 mins - aerobic pace. Aim to just run by feel at a pace you could have a conversation.
PULSE RAISER
A
Erg x 30 secs Jefferson Curl x 30 secs x 3 rounds
MOBILITY & ACTIVATION
B
Cat/Camel x 8 Spiderman Lunge x 6/side Bird Dog x 6/side Back Extensions x 12 Floor Slides x 8
C1
Stiff Legged Deadlift
3 x 10
C2
Incline Chest Fly
3 x 10
D1
Chin-Ups
D2
Goblet Squat
3 x 15
E1
DB Russian Twist
3 x 8
E2
Seated Lateral Raise
Conditioning
F
SWEAT - EMOM
1. BIKE ERG / ECHO BIKE X MAX CALS 2. V-UPS X 12 3. DB G.T.O.H. X 10/SIDE x 2-4 rounds
Strength/Power
G
PUMP - 3 ROUNDS
1. BB CURLS X 8-12 2. CG PUSH-UPS X MAX UNBROKEN 3. WEIGHTED CRUNCH X 15
PAUL MAGEE
Paul has been a Strength & Conditioning Coach for 17 years and coached across many sports including GAA, Powerlifting, Football, Rugby, Hyrox and Running.
When you join a team you’re getting more than programming, you’re joining an online community.
Focus Hybrid
Focus Hybrid
Focus Hybrid
