General Prep
1:30 Cardio Choice
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2 Sets: For Quality
10 Down Dog Alternating Toe Touches
:20 Extended Plank Reverse Bridge
5 Up Dog to Down Dog Yoga Push-Ups
5/5 Kettlebell Windmill
Specific Prep
2 Sets
5 Barbell Push Press
10 Alternating v-Snaps
1 Wall Walk + :15 Nose to Wall Handstand Hold
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Barbell Specific Loading before starting strength piece
5 Reps @ 50%
5 Reps @ 60%
3 Reps @ 65%
Push Press
Every 2:30 x 4 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 3+ Reps @ 85%
% of 1RM Push Press
Conditioning
“Hybrid Athletic Cyclical" TEST
For Reps:
12:00 AMRAP
3 Wall Walks
9 Toes to Bar
12 Alternating Dumbbell Snatch
Dumbbell: (22.5/15kg)
Wall Walk: 10in
Score = Rounds + Reps
Goal: 6-8 rounds
Stimulus: Cyclical engine work with shoulder stamina, midline control, and repeatable dumbbell cycling
RPE: 8/10
Primary Objective: Maintain smooth, repeatable round times without stalling on wall walks
Secondary Objective: Keep dumbbell snatches unbroken and T2B in efficient sets
Workout Strategy
“Hybrid Athletic Cyclical” is designed to test repeatability under moderate shoulder and midline fatigue. The wall walks should be calm and deliberate, no rushing reps early. Focus on clean hand placement and strong midline tension to avoid unnecessary breaks.
Toes-to-bar should be managed in efficient sets that you can repeat each round without grip failure. The alternating dumbbell snatches are the engine driver; aim to keep these unbroken with smooth transitions at the top and minimal pause between reps. Athletes who respect the early pacing and avoid redlining on wall walks will be able to press the pace in the final minutes.
