Workout Option – Hybrid Session

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    Workout Option – Hybrid Session

    Keeping in mind the group of people I train exclusively I have come up with this hybrid session that incorporates Tabata intervals and major weight training training movements, it can be used as a short sharp blast for those who do not get enough game time to maintain condition or as a session in your off season week where either time is short or you want a change of pace, a new challenge or simply wish to add another workout to your “Tool Box” (thanks Dave Tate – a better phrase has not yet come to light). Select any combination of weight training exercsies you like, sets and reps are up to you I worked on 3 – 5 sets of 3 – 5 reps. It is not for the purist but in terms of a solid workout I am sure you will agree after trying it that it has potential, cheers, ashley jones

    5 minutes warm up on the cardio of your choice (I did treadmill @ 10 km/hr)

    5 minute weight training warm up, movement through range and gradually increasing load on first exercise couplet

    2.5 minute Tabata(20 secs work:10 secs rest) (treadmill @ 14 km/hr)

    2.5 minute strength (Push Press rest 15 secs Gorilla Grip Trap Bar Dead Lift rest 30 secs)

    2.5 minute Tabata (treadmill @ 15 km/hr)

    2.5 minute strength (Power Snatch rest 15 secs Cambered Bar Box Squat rest 30 secs)

    2.5 minute Tabata (treadmill @ 16 km/hr)

    2.5 minute strength (Incline Bench Press rest 15 secs Safety Bar Good Morning rest 30 secs)

    2.5 minute Tabata (treadmill @ 17 km/hr)

    2.5 minute strength (Dips rest 15 secs Chins rest 30 secs)

    5 minutes cool down cardio of your choice (treadmill @ 8 km/hr)


    Hi Guys,

    Thanks Ash, looks like a killer workout and will try it out with my boys. Our winters sometimes limits the amount of days we can spend on the field,so over the past couple of years I have put together a similar hybrid session that i use as a conditioning session in the gym. It consists of 4 stations that I build up over 4 weeks. Starting with 2 stations, adding one every other 2 weeks. My boys are 18-20yrs,so it takes a bit of time to get them ready for this. The session aims to by 60 minutes, with each station taking 12-15minutes. I use time, or sometimes prescribed sets and reps.

    Station 1: Rowing Tabata Intervals – 20 x 20sec on, 10sec off (travelling 100m every time)…thanks ash for this one!

    Station 2: Beastly Circuit: Dead lift, Power Clean, Push Press, Overhead Squat, Bent Row, Push up. 6 reps each, 36 reps in a row. Set 1&2 @ 45kg; Set 3&4 @ 55kg; Set 5&6 @ 65kg

    Station 3: Strength Circuit: Chain Zercher Squat, Floor Press, Farmers walk, Standing overhead press, DB 1-arm snatch (all heavy, 3-5 reps each, 4-5 rounds)

    Station 4: Core Strength circuit: turkish get-up, DB roll-out, Elbow side crunch, Med-ball wall throws, plate combo of normal/reverse/double crunch

    Let me know what you guys think! Liking the circuit workouts of CrossFit (fight gone bad) as well!

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