HybridRx - Strength & Conditioning for Functional Fitness
Optional Warm Up; Movement Prep + Build Up Sets
Movement Prep:
3 Sets; At An Increasing Effort - Start Light and Build; Rest As Needed Between Sets
5 Straight Leg Deadlift
5 High Hang Muscle Clean
5 Front Squat
Build Up Sets:
3 Sets; At An Increasing Effort; Rest As Needed Between Sets
1 Power Clean + 1 Low Hang Clean + 1 Front Squat
Set 1: At RPE 5 out of 10
Set 2: At RPE 6 out of 10
Set 3: At RPE 7 out of 10
A. 15:00 Minutes; AMRAP; At Sustained Effort
3-6-9-12-15-etc Reps;
Burpee
3 Clean
Recommended Scaling Option:
Clean;
RX: Light Effort - 75% of 1RM Clean
RPE Scale: 6-7 out of 10
B. 15:00 Minutes; AMRAP; At Sustained Effort
12/9 Calories Airbike
9 Deadlift
6 Box Jump Over
Recommended Scaling Options:
Deadlift;
RX: Light Effort - 55% of 1RM Deadlift
RPE Scale: 6-7 out of 10
Box Jump Over;
Scaled: Box Jump Step Down
C. EMOM x 8:00 Minutes; At Strength/Skill Effort
Max Unbroken Repetitions: Strict Pull Up; 10X1
Recommended Scaling Option:
RX: Strict - Body Weight
Scaled: Assisted Pull Up/Eccentric Pull Up
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