In the age of hybrid work, there is another hybrid approach we should all look to incorporate into our daily lives. Hybrid training is a combination of several training methods that allow you to simultaneously work on several goals at once. For example, build strength, increase strength, increase endurance and functional fitness.
It means moving away from focusing on single mindedness to make you a jack of all trades, rather than a master of one. CrossFit is a perfect example of a hybrid training approach, demonstrating that it is possible to become massively strong and powerful, while also maintaining massive endurance and power.
For this hybrid workout, the Performance Coach Ashley Reese He created an upper body dumbbell circuit paired with sprint intervals that will shape stronger shoulders and improve cardio fitness. Results? A body that’s ready for any challenge you throw at it, whether it’s at the local CrossFit box or in everyday life.
Not only is hybrid training a more efficient approach than push-ups running around regular lifting, but it can also help improve the way you move.
The element of resistance training will strengthen your muscles, joints, and bones, making you less susceptible to injury. Meanwhile, working against time will increase the intensity of your session, helping burn calories while providing plentiful cardio benefits.
How do you do this hybrid training
Start the clock and do the exercises below as a circuit, aiming to move through them as quickly as possible while maintaining proper form. Complete four rounds in total.
Move at a steady pace throughout your workout, rather than coming out too fast and having to take breaks, and use a weight that won’t allow you to reach failure or your tank will be running empty before you’ve barely started.
“Make sure you warm up your upper body well beforehand, too, and aim for negative splits,” says Reese. This means you should aim to complete each run faster than the last—a sure tactic to get your heart rate up, test your muscular endurance and force you to flex your engine as well as your glutes.
Hybrid exercise overview
Four rounds in total:
- 250m row, skate or run
- 20 dumbbell presses
- 15 dumbbell suspension cleans
- 10 rebel rows (5 each side)
- 5 Devilish Pistons
Form guides
1 Rowing, skiing, or running
distance 250 m
Pick up a cardio machine and cover it at 250 metres. If you choose a rowing machine, clean the proper rowing method first.
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Pick up a pair of dumbbells and clean them up to shoulder height with your palms facing each other. Standing with your feet hip-width apart, lower into a quarter squat, then drive hard to generate momentum and extend your arms to press the weights at the top. under control.
3 dumbbells hang clean
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Hold dumbbells in front of your thighs, palms facing your shins. Hinge forward at your hips to lower the dumbbells just above your knees, allowing a slight bend in your legs and your gaze forward to keep your chest up. Brace your midsection, then forcefully drive your hips forward to generate momentum to lift the weights to chest height, then quickly bend your knees to drop under the dumbbells and catch them with your palms up and elbows pointing forward. Straighten your legs to complete the exercise. Lower the weights to the starting position.
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Place the dumbbells on the floor and hold them with your palms facing each other and the weights just below your shoulders. Assume a push-up position, with your weight supported by your hands, balls of your feet, ankles, hips, and shoulders in a straight line. Engage your core and glutes to keep your body stable and lift one dumbbell to your armpit, bending and raising your elbow. Lower the dumbbells under control, then repeat on the other side. Make it more difficult by bringing your feet closer together, or easier by spreading them further apart.
5 devil press
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Place dumbbells on the floor in front of you, and stand with your feet shoulder-width apart. Keep your back flat, hinge at your hips to bend over and hold the dumbbells with an overhand grip. Jump both feet back and then drop your chest to the floor between the weights. Push up and jump both feet forward again, then rise to stand and clean the dumbbells off the floor and then straight in one fluid motion. Pause for a moment, then lower the dumbbells safely to the floor and move straight into the next rep.