STEP 4: EXERCISE SELECTIONS

Muscle Group Selection These are your accessory lift

are essential for increasing pro
Chest Press - Light volume which is the primary dr
Chest Press - Heavy muscle hypertrophy (growth).
can and should be changed ev
Chest Fly cycles to give your body a vari
stimuli.
Triceps 1
Triceps 2
Lateral Deltoids 1
Lateral Deltoids 2
Rear Deltoids
Back - Pull - Heavy
Back - Pull - Light
Back - Row - Light 1
Back - Row - Light 2
Biceps 1
Biceps 2
Trapezius - Heavy
Trapezius - Light
Quads 1
Quads 2
Hamstrings 1
Hamstrings 2
Calves

A
Chest Compound Quadriceps Compound
Bench Press Squat
Incline Bench Press Front Squat
 Triceps 2
Cable Tricep Extensions
Dumbbell Tricep Kickbacks
Skullcrushers
Dumbbell Skullcrushers
Machine Tricep Extensions
Hamstrings
Stiff-Leg Deadlifts
Dumbbell Stiff-Leg Deadlifts
Lying Leg Curls
Seated Leg Curls Single-Arm Cable Pulldowns
Lateral Deltoids
Lateral Dumbbell Raise
Lateral Cable Raise
Machine Lateral Raise
Cable Y Raise
Back - Pulling
Pull-Ups
Chin-Ups
Lat Pulldowns
Machine Pullover
 LBS or KG:

STEP 1: LIFT SELECTION

These are your accessory lifts. They Muscle Group
are essential for increasing program
volume which is the primary driver of
Chest
muscle hypertrophy (growth). They Legs
can and should be changed every 1-2
cycles to give your body a variety of Shoulders
stimuli.

STEP 2: 1-REP M
Exercise
0
0
0

STEP 3: CYCLE-TO-CYCLE INCREASE

Muscle Group
0
0
0

ACCESSORY EXERCISE SELECTIONS

Deltoids Compound Chest - Press 1
OHP Dumbbell Bench Press
Seated OHP Incline Dumbbell Bench Press
Dumbbell Shoulder Press Incline Bench Press
Machine Chest Press
Incline Machine Chest Press
Decline Bench Press
Floor Press

Trapezius Calves
Barbell Shrugs Seated Calve Raises
Dumbbell Shrugs Standing Calve Raises
Cable Shrugs Single-Calf Stair Raises
Trap Bar Shrugs Donkey Calve Raises
Smith Machine Shrugs Smith Machine Calve Raises

Back - Rowing Rear Deltoids

Dumbbell Rows Reverse Pec Deck
Barbell Rows Rear Deltoid Flys
T-Bar Rows Face Pulls
Seated Cable Rows Cable Rear Lateral Raise
Smith Machine Rows Barbell Rear Deltoid Row
Machine Rows
 LBS

1: LIFT SELECTION
Select your compound lift for each of the main muscle groups.
Unlike the accessory escercises, (ideally) you should not change these for long periods o
time so choose wisely. The standards are Bench Press, Squat, and OHP.
Exercise Selection
Use a recent workout where you attempted your BEST lift. Type in the weight lifted and
number of reps performed to estimate your 1-rep max (1RM). If you know your 1RM, en
that weight and under reps enter 1.
WARNING: This becomes innaccurate beyond 6 reps. If you want to input a to
set PR with a rep # above 6, attempt this again with a higher weight!

STEP 2: 1-REP MAX ESTIMATION

Weight Reps

All your main compound lift weight recommendations are percentages based off of a
LE-TO-CYCLE INCREASE starting, estimated 1RM. This value will increase every cycle by the values you select her
is recommended that you select smaller values for smaller lifts like the OHP and Bench
Press, while selecting larger increments for the bigger lower body lifts like the Deadlift an
Weight Squat. Whether you are lifting in kg or lbs makes no difference.
5 Input any values you like, but the standard is as follows:
7.5
Bench: 4 (2.5 is using kg)
2.5 Squat: 6 (3.5 if using kg)
OHP: 2 (1.3 if using kg)

SELECTIONS
Chest - Press 2 Chest - Fly
Bench Press Dumbbell Flys
Incline Bench Press Incline Dumbbell Flys
 Cable Crossovers
Machine Chest Flys

Biceps 1 Biceps 2
Dumbbell Curls Barbell Curls
Concentration Curls EZ Bar Curls
Dumbbell Preacher Curls Preacher Curls
Single-Arm Cable Curls Cable Curls
Single-Arm Machine Curls Machine Bicep Curls
Incline Dumbbell Curls
 each of the main muscle groups.
s, (ideally) you should not change these for long periods of
ndards are Bench Press, Squat, and OHP.

ou attempted your BEST lift. Type in the weight lifted and the
stimate your 1-rep max (1RM). If you know your 1RM, enter
ter 1.
nnaccurate beyond 6 reps. If you want to input a top
6, attempt this again with a higher weight!

ON
Estimated 1RM
#N/A
#N/A
#N/A

ight recommendations are percentages based off of a

alue will increase every cycle by the values you select here. It
t smaller values for smaller lifts like the OHP and Bench
rements for the bigger lower body lifts like the Deadlift and
n kg or lbs makes no difference.

he standard is as follows:

Triceps 1
Close-Grip Bench Press
Overhead Tricep Extensions
 Dips
Bench Dips

Quadriceps
Leg Press
Bulgarian Split Squats
Dumbbell Lunges
Barbell Lunges
Front Squats
Hack Squat
Leg Extensions
 ESTIMATED 1RM PROGRESSION
0 0 0
Start #N/A #N/A #N/A
Cycle 1 #N/A #N/A #N/A
Cycle 2 #N/A #N/A #N/A
Cycle 3 #N/A #N/A #N/A
Cycle 4 #N/A #N/A #N/A
Cycle 5 #N/A #N/A #N/A
Cycle 6 #N/A #N/A #N/A
Cycle 7 #N/A #N/A #N/A
Cycle 8 #N/A #N/A #N/A
Cycle 9 #N/A #N/A #N/A
Cycle 10 #N/A #N/A #N/A
Cycle 11 #N/A #N/A #N/A
Cycle 12 #N/A #N/A #N/A

Note: If your table above is populated with a bunch of entries which look like #N/A
this is normal and simply indicates you haven't finished the cycle yet. As you progress through
the program and complete AMRAP sets, these will fix themselves.
 chest
400
375
350
325
300
275
250
225
200
175
150
Start Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8 Cycle 9

Legs
500
475
450
425
400
375
350
325
300
275
250
225
200
Start Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8 Cycle 9

Shoulders
150
140
130
 Shoulders
150
140
130
120
110
100
90
80
70
60
50
Start Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8 Cycle 9
 Note: If you ever notice that you
have values in the table which
are not on the chart, your axis
scaling is off.

This can be fixed quickly by

simply double-clicking on the Y-
axis on the chart (the weight),
and inputting new maximum and
minimum values for the chart
axis.

Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12

Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12

Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12
d
CYCLE 1
Exercise Working 1RM
0 #N/A
0 #N/A
0 #N/A

Difficulty 95.0%

Rounding 5

Round Workout

CALISTHENIC

200m
SPRINTS

Upper 1

Round 1 100m
SPRINTS
Round 1 100m
SPRINTS

Upper 2

Lower

Round Workout

3:2:1 SPRINTS

Round 2
400m
SPRINTS
Round 2
400m
SPRINTS

Upper 2

Lower
CLE 1 HYRBID
Calculated 1RM Round Set 1 Set 2
10 60.0% 10 60.0%
1
8+ 72.7% 8 67.7%
10 60.0% 10 60.0%
2
4+ 83.3% 4 83.3%

Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 200m 200m 200m
Rest 5 Minutes
Round 2 200m 200m 200m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 100m 100m
Rest 5 Minutes
Round 2 100m 100m
Rest 5 Minutes
Round 3 100m 100m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 8+ #N/A 8 #N/A 8 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 100m 100m 100m
Rest 5 Minutes
Round 2 200m 200m
Rest 5 Minutes
Round 3 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 400m
Rest 5 Minutes
Round 2 400m
Rest 5 Minutes
 Round 3 400m
Rest 5 Minutes
Round 4 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 4+ #N/A 4 #N/A 4 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
HYRBID 5 AV 1.0
Set 3 Set 4 % 1RM Chart Deviation
10 60.0% 0 0 60.0% 73.3% 13.3%
8 62.7% 0 0 72.7% 77.7% 5.0%
10 60.0% 0 0 60.0% 73.3% 13.3%
4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 4
Average Time

Estimated 1RM

Average Time
 Estimated 1RM
10

Estimated 1RM

12+
?

Set 4 Set 5

4 #N/A
Estimated 1RM

Average Time
4 #N/A
Estimated 1RM
10

4 #N/A
Estimated 1RM

12+
?
 CYCLE 2
Exercise Working 1RM
0 #N/A
0 #N/A
0 #N/A

Rounding 5

Round Workout

CALISTHENIC

200m
SPRINTS

Upper 1

Round 1 100m
SPRINTS
Round 1 100m
SPRINTS

Upper 2

Lower

Round Workout

3:2:1 SPRINTS

Round 2
400m
SPRINTS
Round 2
400m
SPRINTS

Upper 2

Lower
CLE 2 HYRBID
Calculated 1RM Round Set 1 Set 2
10 60.0% 10 60.0%
1
8+ 72.7% 8 67.7%
10 60.0% 10 60.0%
2
4+ 83.3% 4 83.3%

Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 200m 200m 200m
Rest 5 Minutes
Round 2 200m 200m 200m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 100m 100m
Rest 5 Minutes
Round 2 100m 100m
Rest 5 Minutes
Round 3 100m 100m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 8+ #N/A 8 #N/A 8 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 100m 100m 100m
Rest 5 Minutes
Round 2 200m 200m
Rest 5 Minutes
Round 3 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 400m
Rest 5 Minutes
Round 2 400m
Rest 5 Minutes
 Round 3 400m
Rest 5 Minutes
Round 4 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 4+ #N/A 4 #N/A 4 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
HYRBID 5 AV 1.0
Set 3 Set 4 % 1RM Chart Deviation
10 60.0% 0 0 60.0% 73.3% 13.3%
8 62.7% 0 0 72.7% 77.7% 5.0%
10 60.0% 0 0 60.0% 73.3% 13.3%
4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 4
Average Time

Estimated 1RM

Average Time
 Estimated 1RM
10

Estimated 1RM

12+
?

Set 4 Set 5

4 #N/A
Estimated 1RM

Average Time
4 #N/A
Estimated 1RM
10

4 #N/A
Estimated 1RM

12+
?
 CYCLE 3
Exercise Working 1RM
0 #N/A
0 #N/A
0 #N/A

Rounding 5

Round Workout

CALISTHENIC

200m
SPRINTS

Upper 1

Round 1 100m
SPRINTS
Round 1 100m
SPRINTS

Upper 2

Lower

Round Workout

3:2:1 SPRINTS

Round 2
400m
SPRINTS
Round 2
400m
SPRINTS

Upper 2

Lower
CLE 3 HYRBID
Calculated 1RM Round Set 1 Set 2
10 60.0% 10 60.0%
1
8+ 72.7% 8 67.7%
10 60.0% 10 60.0%
2
4+ 83.3% 4 83.3%

Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 200m 200m 200m
Rest 5 Minutes
Round 2 200m 200m 200m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 100m 100m
Rest 5 Minutes
Round 2 100m 100m
Rest 5 Minutes
Round 3 100m 100m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 8+ #N/A 8 #N/A 8 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 100m 100m 100m
Rest 5 Minutes
Round 2 200m 200m
Rest 5 Minutes
Round 3 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 400m
Rest 5 Minutes
Round 2 400m
Rest 5 Minutes
 Round 3 400m
Rest 5 Minutes
Round 4 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 4+ #N/A 4 #N/A 4 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
HYRBID 5 AV 1.0
Set 3 Set 4 % 1RM Chart Deviation
10 60.0% 0 0 60.0% 73.3% 13.3%
8 62.7% 0 0 72.7% 77.7% 5.0%
10 60.0% 0 0 60.0% 73.3% 13.3%
4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 4
Average Time

Estimated 1RM

Average Time
 Estimated 1RM
10

Estimated 1RM

12+
?

Set 4 Set 5

4 #N/A
Estimated 1RM

Average Time
4 #N/A
Estimated 1RM
10

4 #N/A
Estimated 1RM

12+
?
 CYCLE 4
Exercise Working 1RM
0 #N/A
0 #N/A
0 #N/A

Rounding 5

Round Workout

CALISTHENIC

200m
SPRINTS

Upper 1

Round 1 100m
SPRINTS
Round 1 100m
SPRINTS

Upper 2

Lower

Round Workout

3:2:1 SPRINTS

Round 2
400m
SPRINTS
Round 2
400m
SPRINTS

Upper 2

Lower
CLE 4 HYRBID
Calculated 1RM Round Set 1 Set 2
10 60.0% 10 60.0%
1
8+ 72.7% 8 67.7%
10 60.0% 10 60.0%
2
4+ 83.3% 4 83.3%

Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 200m 200m 200m
Rest 5 Minutes
Round 2 200m 200m 200m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 100m 100m
Rest 5 Minutes
Round 2 100m 100m
Rest 5 Minutes
Round 3 100m 100m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 8+ #N/A 8 #N/A 8 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 100m 100m 100m
Rest 5 Minutes
Round 2 200m 200m
Rest 5 Minutes
Round 3 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 400m
Rest 5 Minutes
Round 2 400m
Rest 5 Minutes
 Round 3 400m
Rest 5 Minutes
Round 4 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 4+ #N/A 4 #N/A 4 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
HYRBID 5 AV 1.0
Set 3 Set 4 % 1RM Chart Deviation
10 60.0% 0 0 60.0% 73.3% 13.3%
8 62.7% 0 0 72.7% 77.7% 5.0%
10 60.0% 0 0 60.0% 73.3% 13.3%
4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 4
Average Time

Estimated 1RM

Average Time
 Estimated 1RM
10

Estimated 1RM

12+
?

Set 4 Set 5

4 #N/A
Estimated 1RM

Average Time
4 #N/A
Estimated 1RM
10

4 #N/A
Estimated 1RM

12+
?
 CYCLE 5
Exercise Working 1RM
0 #N/A
0 #N/A
0 #N/A

Rounding 5

Round Workout

CALISTHENIC

200m
SPRINTS

Upper 1

Round 1 100m
SPRINTS
Round 1 100m
SPRINTS

Upper 2

Lower

Round Workout

3:2:1 SPRINTS

Round 2
400m
SPRINTS
Round 2
400m
SPRINTS

Upper 2

Lower
CLE 5 HYRBID
Calculated 1RM Round Set 1 Set 2
10 60.0% 10 60.0%
1
8+ 72.7% 8 67.7%
10 60.0% 10 60.0%
2
4+ 83.3% 4 83.3%

Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 200m 200m 200m
Rest 5 Minutes
Round 2 200m 200m 200m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 100m 100m
Rest 5 Minutes
Round 2 100m 100m
Rest 5 Minutes
Round 3 100m 100m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 8+ #N/A 8 #N/A 8 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 100m 100m 100m
Rest 5 Minutes
Round 2 200m 200m
Rest 5 Minutes
Round 3 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 400m
Rest 5 Minutes
Round 2 400m
Rest 5 Minutes
 Round 3 400m
Rest 5 Minutes
Round 4 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 4+ #N/A 4 #N/A 4 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
HYRBID 5 AV 1.0
Set 3 Set 4 % 1RM Chart Deviation
10 60.0% 0 0 60.0% 73.3% 13.3%
8 62.7% 0 0 72.7% 77.7% 5.0%
10 60.0% 0 0 60.0% 73.3% 13.3%
4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 4
Average Time

Estimated 1RM

Average Time
 Estimated 1RM
10

Estimated 1RM

12+
?

Set 4 Set 5

4 #N/A
Estimated 1RM

Average Time
4 #N/A
Estimated 1RM
10

4 #N/A
Estimated 1RM

12+
?
 CYCLE 6
Exercise Working 1RM
0 #N/A
0 #N/A
0 #N/A

Rounding 5

Round Workout

CALISTHENIC

200m
SPRINTS

Upper 1

Round 1 100m
SPRINTS
Round 1 100m
SPRINTS

Upper 2

Lower

Round Workout

3:2:1 SPRINTS

Round 2
400m
SPRINTS
Round 2
400m
SPRINTS

Upper 2

Lower
CLE 6 HYRBID
Calculated 1RM Round Set 1 Set 2
10 60.0% 10 60.0%
1
8+ 72.7% 8 67.7%
10 60.0% 10 60.0%
2
4+ 83.3% 4 83.3%

Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 200m 200m 200m
Rest 5 Minutes
Round 2 200m 200m 200m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 100m 100m
Rest 5 Minutes
Round 2 100m 100m
Rest 5 Minutes
Round 3 100m 100m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 8+ #N/A 8 #N/A 8 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 100m 100m 100m
Rest 5 Minutes
Round 2 200m 200m
Rest 5 Minutes
Round 3 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 400m
Rest 5 Minutes
Round 2 400m
Rest 5 Minutes
 Round 3 400m
Rest 5 Minutes
Round 4 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 4+ #N/A 4 #N/A 4 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
HYRBID 5 AV 1.0
Set 3 Set 4 % 1RM Chart Deviation
10 60.0% 0 0 60.0% 73.3% 13.3%
8 62.7% 0 0 72.7% 77.7% 5.0%
10 60.0% 0 0 60.0% 73.3% 13.3%
4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 4
Average Time

Estimated 1RM

Average Time
 Estimated 1RM
10

Estimated 1RM

12+
?

Set 4 Set 5

4 #N/A
Estimated 1RM

Average Time
4 #N/A
Estimated 1RM
10

4 #N/A
Estimated 1RM

12+
?
 CYCLE 7
Exercise Working 1RM
0 #N/A
0 #N/A
0 #N/A

Rounding 5

Round Workout

CALISTHENIC

200m
SPRINTS

Upper 1

Round 1 100m
SPRINTS
Round 1 100m
SPRINTS

Upper 2

Lower

Round Workout

3:2:1 SPRINTS

Round 2
400m
SPRINTS
Round 2
400m
SPRINTS

Upper 2

Lower
CLE 7 HYRBID
Calculated 1RM Round Set 1 Set 2
10 60.0% 10 60.0%
1
8+ 72.7% 8 67.7%
10 60.0% 10 60.0%
2
4+ 83.3% 4 83.3%

Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 200m 200m 200m
Rest 5 Minutes
Round 2 200m 200m 200m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 100m 100m
Rest 5 Minutes
Round 2 100m 100m
Rest 5 Minutes
Round 3 100m 100m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 8+ #N/A 8 #N/A 8 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 100m 100m 100m
Rest 5 Minutes
Round 2 200m 200m
Rest 5 Minutes
Round 3 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 400m
Rest 5 Minutes
Round 2 400m
Rest 5 Minutes
 Round 3 400m
Rest 5 Minutes
Round 4 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 4+ #N/A 4 #N/A 4 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
HYRBID 5 AV 1.0
Set 3 Set 4 % 1RM Chart Deviation
10 60.0% 0 0 60.0% 73.3% 13.3%
8 62.7% 0 0 72.7% 77.7% 5.0%
10 60.0% 0 0 60.0% 73.3% 13.3%
4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 4
Average Time

Estimated 1RM

Average Time
 Estimated 1RM
10

Estimated 1RM

12+
?

Set 4 Set 5

4 #N/A
Estimated 1RM

Average Time
4 #N/A
Estimated 1RM
10

4 #N/A
Estimated 1RM

12+
?
 CYCLE 8
Exercise Working 1RM
0 #N/A
0 #N/A
0 #N/A

Rounding 5

Round Workout

CALISTHENIC

200m
SPRINTS

Upper 1

Round 1 100m
SPRINTS
Round 1 100m
SPRINTS

Upper 2

Lower

Round Workout

3:2:1 SPRINTS

Round 2
400m
SPRINTS
Round 2
400m
SPRINTS

Upper 2

Lower
CLE 8 HYRBID
Calculated 1RM Round Set 1 Set 2
10 60.0% 10 60.0%
1
8+ 72.7% 8 67.7%
10 60.0% 10 60.0%
2
4+ 83.3% 4 83.3%

Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 200m 200m 200m
Rest 5 Minutes
Round 2 200m 200m 200m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 100m 100m
Rest 5 Minutes
Round 2 100m 100m
Rest 5 Minutes
Round 3 100m 100m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 8+ #N/A 8 #N/A 8 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 100m 100m 100m
Rest 5 Minutes
Round 2 200m 200m
Rest 5 Minutes
Round 3 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 400m
Rest 5 Minutes
Round 2 400m
Rest 5 Minutes
 Round 3 400m
Rest 5 Minutes
Round 4 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 4+ #N/A 4 #N/A 4 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
HYRBID 5 AV 1.0
Set 3 Set 4 % 1RM Chart Deviation
10 60.0% 0 0 60.0% 73.3% 13.3%
8 62.7% 0 0 72.7% 77.7% 5.0%
10 60.0% 0 0 60.0% 73.3% 13.3%
4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 4
Average Time

Estimated 1RM

Average Time
 Estimated 1RM
10

Estimated 1RM

12+
?

Set 4 Set 5

4 #N/A
Estimated 1RM

Average Time
4 #N/A
Estimated 1RM
10

4 #N/A
Estimated 1RM

12+
?
 CYCLE 9
Exercise Working 1RM
0 #N/A
0 #N/A
0 #N/A

Rounding 5

Round Workout

CALISTHENIC

200m
SPRINTS

Upper 1

Round 1 100m
SPRINTS
Round 1 100m
SPRINTS

Upper 2

Lower

Round Workout

3:2:1 SPRINTS

Round 2
400m
SPRINTS
Round 2
400m
SPRINTS

Upper 2

Lower
CLE 9 HYRBID
Calculated 1RM Round Set 1 Set 2
10 60.0% 10 60.0%
1
8+ 72.7% 8 67.7%
10 60.0% 10 60.0%
2
4+ 83.3% 4 83.3%

Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 200m 200m 200m
Rest 5 Minutes
Round 2 200m 200m 200m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 100m 100m
Rest 5 Minutes
Round 2 100m 100m
Rest 5 Minutes
Round 3 100m 100m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 8+ #N/A 8 #N/A 8 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 100m 100m 100m
Rest 5 Minutes
Round 2 200m 200m
Rest 5 Minutes
Round 3 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 400m
Rest 5 Minutes
Round 2 400m
Rest 5 Minutes
 Round 3 400m
Rest 5 Minutes
Round 4 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 4+ #N/A 4 #N/A 4 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
HYRBID 5 AV 1.0
Set 3 Set 4 % 1RM Chart Deviation
10 60.0% 0 0 60.0% 73.3% 13.3%
8 62.7% 0 0 72.7% 77.7% 5.0%
10 60.0% 0 0 60.0% 73.3% 13.3%
4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 4
Average Time

Estimated 1RM

Average Time
 Estimated 1RM
10

Estimated 1RM

12+
?

Set 4 Set 5

4 #N/A
Estimated 1RM

Average Time
4 #N/A
Estimated 1RM
10

4 #N/A
Estimated 1RM

12+
?
 CYCLE 10
Exercise Working 1RM
0 #N/A
0 #N/A
0 #N/A

Rounding 5

Round Workout

CALISTHENIC

200m
SPRINTS

Upper 1

Round 1 100m
SPRINTS
Round 1 100m
SPRINTS

Upper 2

Lower

Round Workout

3:2:1 SPRINTS

Round 2
400m
SPRINTS
Round 2
400m
SPRINTS

Upper 2

Lower
CLE 10 HYRBID
Calculated 1RM Round Set 1 Set 2
10 60.0% 10 60.0%
1
8+ 72.7% 8 67.7%
10 60.0% 10 60.0%
2
4+ 83.3% 4 83.3%

Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 200m 200m 200m
Rest 5 Minutes
Round 2 200m 200m 200m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 100m 100m
Rest 5 Minutes
Round 2 100m 100m
Rest 5 Minutes
Round 3 100m 100m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 8+ #N/A 8 #N/A 8 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 100m 100m 100m
Rest 5 Minutes
Round 2 200m 200m
Rest 5 Minutes
Round 3 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 400m
Rest 5 Minutes
Round 2 400m
Rest 5 Minutes
 Round 3 400m
Rest 5 Minutes
Round 4 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 4+ #N/A 4 #N/A 4 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
HYRBID 5 AV 1.0
Set 3 Set 4 % 1RM Chart Deviation
10 60.0% 0 0 60.0% 73.3% 13.3%
8 62.7% 0 0 72.7% 77.7% 5.0%
10 60.0% 0 0 60.0% 73.3% 13.3%
4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 4
Average Time

Estimated 1RM

Average Time
 Estimated 1RM
10

Estimated 1RM

12+
?

Set 4 Set 5

4 #N/A
Estimated 1RM

Average Time
4 #N/A
Estimated 1RM
10

4 #N/A
Estimated 1RM

12+
?
 CYCLE 11
Exercise Working 1RM
0 #N/A
0 #N/A
0 #N/A

Rounding 5

Round Workout

CALISTHENIC

200m
SPRINTS

Upper 1

Round 1 100m
SPRINTS
Round 1 100m
SPRINTS

Upper 2

Lower

Round Workout

3:2:1 SPRINTS

Round 2
400m
SPRINTS
Round 2
400m
SPRINTS

Upper 2

Lower
CLE 11 HYRBID
Calculated 1RM Round Set 1 Set 2
10 60.0% 10 60.0%
1
8+ 72.7% 8 67.7%
10 60.0% 10 60.0%
2
4+ 83.3% 4 83.3%

Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 200m 200m 200m
Rest 5 Minutes
Round 2 200m 200m 200m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 100m 100m
Rest 5 Minutes
Round 2 100m 100m
Rest 5 Minutes
Round 3 100m 100m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 8+ #N/A 8 #N/A 8 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 100m 100m 100m
Rest 5 Minutes
Round 2 200m 200m
Rest 5 Minutes
Round 3 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 400m
Rest 5 Minutes
Round 2 400m
Rest 5 Minutes
 Round 3 400m
Rest 5 Minutes
Round 4 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 4+ #N/A 4 #N/A 4 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
HYRBID 5 AV 1.0
Set 3 Set 4 % 1RM Chart Deviation
10 60.0% 0 0 60.0% 73.3% 13.3%
8 62.7% 0 0 72.7% 77.7% 5.0%
10 60.0% 0 0 60.0% 73.3% 13.3%
4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 4
Average Time

Estimated 1RM

Average Time
 Estimated 1RM
10

Estimated 1RM

12+
?

Set 4 Set 5

4 #N/A
Estimated 1RM

Average Time
4 #N/A
Estimated 1RM
10

4 #N/A
Estimated 1RM

12+
?
 CYCLE 12
Exercise Working 1RM
0 #N/A
0 #N/A
0 #N/A

Rounding 5

Round Workout

CALISTHENIC

200m
SPRINTS

Upper 1

Round 1 100m
SPRINTS
Round 1 100m
SPRINTS

Upper 2

Lower

Round Workout

3:2:1 SPRINTS

Round 2
400m
SPRINTS
Round 2
400m
SPRINTS

Upper 2

Lower
CLE 12 HYRBID
Calculated 1RM Round Set 1 Set 2
10 60.0% 10 60.0%
1
8+ 72.7% 8 67.7%
10 60.0% 10 60.0%
2
4+ 83.3% 4 83.3%

Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 200m 200m 200m
Rest 5 Minutes
Round 2 200m 200m 200m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 100m 100m
Rest 5 Minutes
Round 2 100m 100m
Rest 5 Minutes
Round 3 100m 100m
Cooldown 1200m (3 laps)
0 8+ #N/A 8 #N/A 8 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 8+ #N/A 8 #N/A 8 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
Exercise Set 1 Set 2 Set 3

CALISTHENICS A
Round 1 100m 100m 100m
Rest 5 Minutes
Round 2 200m 200m
Rest 5 Minutes
Round 3 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 12 12+
0 10 10 10+
0 12 12 12+
0 12 12 12+
0 10 10 10+

CALISTHENICS B
Round 1 400m
Rest 5 Minutes
Round 2 400m
Rest 5 Minutes
 Round 3 400m
Rest 5 Minutes
Round 4 400m
Cooldown 1200m (3 laps)
0 4+ #N/A 4 #N/A 4 #N/A
0 10 #N/A 10 #N/A 10 #N/A
0 10 10 10
0 12 12+
0 12 12 12+
0 12 12 12+
0 12 12 12+
0 4+ #N/A 4 #N/A 4 #N/A
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
HYRBID 5 AV 1.0
Set 3 Set 4 % 1RM Chart Deviation
10 60.0% 0 0 60.0% 73.3% 13.3%
8 62.7% 0 0 72.7% 77.7% 5.0%
10 60.0% 0 0 60.0% 73.3% 13.3%
4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 4
Average Time

Estimated 1RM

Average Time
 Estimated 1RM
10

Estimated 1RM

12+
?

Set 4 Set 5

4 #N/A
Estimated 1RM

Average Time
4 #N/A
Estimated 1RM
10

4 #N/A
Estimated 1RM

12+
?