CONDITIONING & HYBRID / 3 DAYS PER WEEK / ABOUT 55 MINUTES
Mixed-modal skill and conditioning
Strength + skill + engine
Combine barbell, bodyweight and aerobic efforts independently of CrossFit affiliation. Technical skill is learned fresh, not under exhaustion.
Your weekly sessions
SESSION 1 / Technique first
Skill + strength
Technique first
- Clean receiving drill — 15 min light coached practice
Quadriceps, glutes and hip stabilizers. With qualified instruction, practice a light front-rack catch and stable squat before full lifts.
- Barbell back squat — 3 × 5
Quadriceps with glute support. Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot.
- Assisted pull-up — 3 × 6–8
Lats, rhomboids, mid-back and biceps. Use enough assistance to move smoothly through your range.
- Rowing ergometer — 8 min easy
Heart, lungs and working leg muscles. Drive with legs first, then open the hips and finish with arms; reverse the order on return.
SESSION 2 / Repeatable circuit
Mixed effort
Repeatable circuit
- Goblet squat — 3 rounds × 8
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Floor push-up — 3 rounds × 8
Pectorals, anterior shoulders and triceps. Keep a long body line and press the floor away.
- Rowing ergometer — 3 rounds × 250 m
Heart, lungs and working leg muscles. Drive with legs first, then open the hips and finish with arms; reverse the order on return.
- Suitcase carry — 3 rounds × 30 m
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
SESSION 3 / Hinge · pull · carry
Full body B
Hinge · pull · carry
- Dumbbell Romanian deadlift — 3 × 8–10
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Lat pulldown — 3 × 8–12
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Supported split squat — 2 × 8/side
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Dumbbell overhead press — 2 × 8–10
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Suitcase carry — 3 × 30 sec/side
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
How to progress
Four weeks practice separate skills, then add short mixed blocks; record quality reps, not only speed.
Recovery and weekly placement
Olympic lifts and inversions require coaching; substitute familiar movements.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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