STEP 4: EXERCISE SELECTIONS

Muscle Group Selection

These are your accessor
Chest Press - Light They are essential for incr
program volume which is the
Chest Press - Heavy driver of muscle hypertr
(growth). They can and sh
Chest Fly changed every 1-2 cycles to
Triceps 1 body a variety of stimu

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 Lateral Deltoids

Cable Tricep Extensions Lateral Dumbbell Raise
Dumbbell Tricep Kickbacks Lateral Cable Raise
Skullcrushers Machine Lateral Raise
Dumbbell Skullcrushers Cable Y Raise
Machine Tricep Extensions

Hamstrings Back - Pulling

Stiff-Leg Deadlifts Pull-Ups
Dumbbell Stiff-Leg Deadlifts Chin-Ups
Lying Leg Curls Lat Pulldowns
Seated Leg Curls Single-Arm Cable Pulldowns
Machine Pullover
 LBS or KG:

STEP 1: LIFT SELECTION

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

STEP 2: 1-REP
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 period
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
and the number of reps performed to estimate your 1-rep max (1RM). If you k
your 1RM, enter that weight and under reps enter 1.
WARNING: This becomes innaccurate beyond 6 reps. If you want to input a
set PR with a rep # above 6, attempt this again with a higher weight!

STEP 2: 1-REP MAX ESTIMATION

Weight Reps

LE-TO-CYCLE INCREASE All your main compound lift weight recommendations are percentages based
a starting, estimated 1RM. This value will increase every cycle by the values y
select here. It is recommended that you select smaller values for smaller lifts
Weight the OHP and Bench Press, while selecting larger increments for the bigger lo
body lifts like the Deadlift and Squat. Whether you are lifting in kg or lbs make
5 difference.
7.5 Input any values you like, but the standard is as follows:
2.5 Bench: 4 (2.5 is using kg)
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
mpound lift for each of the main muscle groups.
es, (ideally) you should not change these for long periods of
y. The standards are Bench Press, Squat, and OHP.

e you attempted your BEST lift. Type in the weight lifted

formed to estimate your 1-rep max (1RM). If you know
nter that weight and under reps enter 1.
innaccurate beyond 6 reps. If you want to input a top
bove 6, attempt this again with a higher weight!

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

weight recommendations are percentages based off of

. This value will increase every cycle by the values you
nded that you select smaller values for smaller lifts like
while selecting larger increments for the bigger lower
nd Squat. Whether you are lifting in kg or lbs makes no
difference.
es you like, but the standard is as follows:

Bench: 4 (2.5 is using kg)

Squat: 6 (3.5 if using kg)
OHP: 2 (1.3 if using kg)

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 7 Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12

Cycle 7 Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12

rs
rs

Cycle 7 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

CALISTHENI

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 HYRBI
Calculated 1RM Round Set 1 Set 2
10 60.0% 10
1
8+ 72.7% 8
10 60.0% 10
2
4+ 83.3% 4

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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
 HYRBID 5 AV 1.0
Set 2 Set 3 Set 4 % 1RM Chart Deviation
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
67.7% 8 62.7% 0 0 72.7% 77.7% 5.0%
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
83.3% 4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 3 Set 4
Average Time

#N/A
Estimated 1RM
#N/A

Average Time
 #N/A
Estimated 1RM
#N/A
10

#N/A
Estimated 1RM

12+
?

Set 3 Set 4 Set 5

#N/A 4 #N/A
Estimated 1RM
#N/A

Average Time
#N/A 4 #N/A
Estimated 1RM
#N/A
10

#N/A 4 #N/A
Estimated 1RM

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

Rounding 5

Round Workout

CALISTHENI

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 HYRBI
Calculated 1RM Round Set 1 Set 2
10 60.0% 10
1
8+ 72.7% 8
10 60.0% 10
2
4+ 83.3% 4

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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
 HYRBID 5 AV 1.0
Set 2 Set 3 Set 4 % 1RM Chart Deviation
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
67.7% 8 62.7% 0 0 72.7% 77.7% 5.0%
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
83.3% 4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 3 Set 4
Average Time

#N/A
Estimated 1RM
#N/A

Average Time
 #N/A
Estimated 1RM
#N/A
10

#N/A
Estimated 1RM

12+
?

Set 3 Set 4 Set 5

#N/A 4 #N/A
Estimated 1RM
#N/A

Average Time
#N/A 4 #N/A
Estimated 1RM
#N/A
10

#N/A 4 #N/A
Estimated 1RM

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

Rounding 5

Round Workout

CALISTHENI

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 HYRBI
Calculated 1RM Round Set 1 Set 2
10 60.0% 10
1
8+ 72.7% 8
10 60.0% 10
2
4+ 83.3% 4

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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
 HYRBID 5 AV 1.0
Set 2 Set 3 Set 4 % 1RM Chart Deviation
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
67.7% 8 62.7% 0 0 72.7% 77.7% 5.0%
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
83.3% 4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 3 Set 4
Average Time

#N/A
Estimated 1RM
#N/A

Average Time
 #N/A
Estimated 1RM
#N/A
10

#N/A
Estimated 1RM

12+
?

Set 3 Set 4 Set 5

#N/A 4 #N/A
Estimated 1RM
#N/A

Average Time
#N/A 4 #N/A
Estimated 1RM
#N/A
10

#N/A 4 #N/A
Estimated 1RM

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

Rounding 5

Round Workout

CALISTHENI

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 HYRBI
Calculated 1RM Round Set 1 Set 2
10 60.0% 10
1
8+ 72.7% 8
10 60.0% 10
2
4+ 83.3% 4

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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
 HYRBID 5 AV 1.0
Set 2 Set 3 Set 4 % 1RM Chart Deviation
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
67.7% 8 62.7% 0 0 72.7% 77.7% 5.0%
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
83.3% 4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 3 Set 4
Average Time

#N/A
Estimated 1RM
#N/A

Average Time
 #N/A
Estimated 1RM
#N/A
10

#N/A
Estimated 1RM

12+
?

Set 3 Set 4 Set 5

#N/A 4 #N/A
Estimated 1RM
#N/A

Average Time
#N/A 4 #N/A
Estimated 1RM
#N/A
10

#N/A 4 #N/A
Estimated 1RM

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

Rounding 5

Round Workout

CALISTHENI

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 HYRBI
Calculated 1RM Round Set 1 Set 2
10 60.0% 10
1
8+ 72.7% 8
10 60.0% 10
2
4+ 83.3% 4

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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
 HYRBID 5 AV 1.0
Set 2 Set 3 Set 4 % 1RM Chart Deviation
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
67.7% 8 62.7% 0 0 72.7% 77.7% 5.0%
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
83.3% 4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 3 Set 4
Average Time

#N/A
Estimated 1RM
#N/A

Average Time
 #N/A
Estimated 1RM
#N/A
10

#N/A
Estimated 1RM

12+
?

Set 3 Set 4 Set 5

#N/A 4 #N/A
Estimated 1RM
#N/A

Average Time
#N/A 4 #N/A
Estimated 1RM
#N/A
10

#N/A 4 #N/A
Estimated 1RM

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

Rounding 5

Round Workout

CALISTHENI

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 HYRBI
Calculated 1RM Round Set 1 Set 2
10 60.0% 10
1
8+ 72.7% 8
10 60.0% 10
2
4+ 83.3% 4

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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
 HYRBID 5 AV 1.0
Set 2 Set 3 Set 4 % 1RM Chart Deviation
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
67.7% 8 62.7% 0 0 72.7% 77.7% 5.0%
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
83.3% 4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 3 Set 4
Average Time

#N/A
Estimated 1RM
#N/A

Average Time
 #N/A
Estimated 1RM
#N/A
10

#N/A
Estimated 1RM

12+
?

Set 3 Set 4 Set 5

#N/A 4 #N/A
Estimated 1RM
#N/A

Average Time
#N/A 4 #N/A
Estimated 1RM
#N/A
10

#N/A 4 #N/A
Estimated 1RM

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

Rounding 5

Round Workout

CALISTHENI

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 HYRBI
Calculated 1RM Round Set 1 Set 2
10 60.0% 10
1
8+ 72.7% 8
10 60.0% 10
2
4+ 83.3% 4

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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
 HYRBID 5 AV 1.0
Set 2 Set 3 Set 4 % 1RM Chart Deviation
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
67.7% 8 62.7% 0 0 72.7% 77.7% 5.0%
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
83.3% 4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 3 Set 4
Average Time

#N/A
Estimated 1RM
#N/A

Average Time
 #N/A
Estimated 1RM
#N/A
10

#N/A
Estimated 1RM

12+
?

Set 3 Set 4 Set 5

#N/A 4 #N/A
Estimated 1RM
#N/A

Average Time
#N/A 4 #N/A
Estimated 1RM
#N/A
10

#N/A 4 #N/A
Estimated 1RM

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

Rounding 5

Round Workout

CALISTHENI

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 HYRBI
Calculated 1RM Round Set 1 Set 2
10 60.0% 10
1
8+ 72.7% 8
10 60.0% 10
2
4+ 83.3% 4

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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
 HYRBID 5 AV 1.0
Set 2 Set 3 Set 4 % 1RM Chart Deviation
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
67.7% 8 62.7% 0 0 72.7% 77.7% 5.0%
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
83.3% 4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 3 Set 4
Average Time

#N/A
Estimated 1RM
#N/A

Average Time
 #N/A
Estimated 1RM
#N/A
10

#N/A
Estimated 1RM

12+
?

Set 3 Set 4 Set 5

#N/A 4 #N/A
Estimated 1RM
#N/A

Average Time
#N/A 4 #N/A
Estimated 1RM
#N/A
10

#N/A 4 #N/A
Estimated 1RM

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

Rounding 5

Round Workout

CALISTHENI

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 HYRBI
Calculated 1RM Round Set 1 Set 2
10 60.0% 10
1
8+ 72.7% 8
10 60.0% 10
2
4+ 83.3% 4

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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
 HYRBID 5 AV 1.0
Set 2 Set 3 Set 4 % 1RM Chart Deviation
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
67.7% 8 62.7% 0 0 72.7% 77.7% 5.0%
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
83.3% 4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 3 Set 4
Average Time

#N/A
Estimated 1RM
#N/A

Average Time
 #N/A
Estimated 1RM
#N/A
10

#N/A
Estimated 1RM

12+
?

Set 3 Set 4 Set 5

#N/A 4 #N/A
Estimated 1RM
#N/A

Average Time
#N/A 4 #N/A
Estimated 1RM
#N/A
10

#N/A 4 #N/A
Estimated 1RM

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

Rounding 5

Round Workout

CALISTHENI

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 HYRBI
Calculated 1RM Round Set 1 Set 2
10 60.0% 10
1
8+ 72.7% 8
10 60.0% 10
2
4+ 83.3% 4

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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
 HYRBID 5 AV 1.0
Set 2 Set 3 Set 4 % 1RM Chart Deviation
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
67.7% 8 62.7% 0 0 72.7% 77.7% 5.0%
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
83.3% 4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 3 Set 4
Average Time

#N/A
Estimated 1RM
#N/A

Average Time
 #N/A
Estimated 1RM
#N/A
10

#N/A
Estimated 1RM

12+
?

Set 3 Set 4 Set 5

#N/A 4 #N/A
Estimated 1RM
#N/A

Average Time
#N/A 4 #N/A
Estimated 1RM
#N/A
10

#N/A 4 #N/A
Estimated 1RM

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

Rounding 5

Round Workout

CALISTHENI

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 HYRBI
Calculated 1RM Round Set 1 Set 2
10 60.0% 10
1
8+ 72.7% 8
10 60.0% 10
2
4+ 83.3% 4

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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
 HYRBID 5 AV 1.0
Set 2 Set 3 Set 4 % 1RM Chart Deviation
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
67.7% 8 62.7% 0 0 72.7% 77.7% 5.0%
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
83.3% 4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 3 Set 4
Average Time

#N/A
Estimated 1RM
#N/A

Average Time
 #N/A
Estimated 1RM
#N/A
10

#N/A
Estimated 1RM

12+
?

Set 3 Set 4 Set 5

#N/A 4 #N/A
Estimated 1RM
#N/A

Average Time
#N/A 4 #N/A
Estimated 1RM
#N/A
10

#N/A 4 #N/A
Estimated 1RM

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

Rounding 5

Round Workout

CALISTHENI

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 HYRBI
Calculated 1RM Round Set 1 Set 2
10 60.0% 10
1
8+ 72.7% 8
10 60.0% 10
2
4+ 83.3% 4

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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
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
0 10 #N/A 10 #N/A 10
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
0 10 #N/A 10 #N/A 10
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
0 12 12 12+
0 12 12 12+
0 12 12 12

REST
 HYRBID 5 AV 1.0
Set 2 Set 3 Set 4 % 1RM Chart Deviation
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
67.7% 8 62.7% 0 0 72.7% 77.7% 5.0%
60.0% 10 60.0% 0 0 60.0% 73.3% 13.3%
83.3% 4 78.3% 4 78.3% 83.3% 88.3% 5.0%

Set 3 Set 4
Average Time

#N/A
Estimated 1RM
#N/A

Average Time
 #N/A
Estimated 1RM
#N/A
10

#N/A
Estimated 1RM

12+
?

Set 3 Set 4 Set 5

#N/A 4 #N/A
Estimated 1RM
#N/A

Average Time
#N/A 4 #N/A
Estimated 1RM
#N/A
10

#N/A 4 #N/A
Estimated 1RM

12+
?