● Body Book Hybrid training
The über Cross fitter
Turn yourself into an absolute specimen in just four weeks by combining CrossFit-style training with bodybuilding.
By Don Saladino and Robert Yang Photographs by James Michelfelder
■
Bodybuilding makes you big and
strong. CrossFit builds power,
agility, and endurance. Now, imagine
what you would get if you combined
the two, taking the multitude of
CrossFit techniques used to maximise
athleticism and added to them the old,
reliable exercises bodybuilders employ
to maximise aesthetics? The answer:
This hybrid program, which promises
to get you into the best condition of
your life — big, lean and unbelievably
powerful — in just four weeks flat.
There are four workout
days you will use to
train six days per
week. Perform Day I’s
workout on Monday and
Thursday; Day II’s routine on Tuesday and Friday;
Day III on Wednesday, and Day IV Saturday.
Complete Days I and II as written on Monday and
Tuesday respectively. When you repeat them
later in the week, make this change: Take no
rest after each round of exercises and time the
workout. Each time you repeat it on these days,
try to beat that time. Perform exercises marked
with a letter (“A”, “B” and so on) insequence.DirectionsHow It Works■ Four times a week you’ll train with mainly
CrossFit moves, which make you faster, more
explosive and more athletic overall. You’ll also
time your workouts just like they’re CrossFit
WODs. When you repeat the sessions, try to beat
those times; that way, you’ll be competing with
yourself for better gains, just as CrossFitters
do (the aspect of CrossFit people seem to love
most). In two other weekly workouts, you’ll do
familiar exercises like bench presses and rows,
which build muscle in a way CrossFit moves
can’t, and round out your physique.DAY I1B
HANDSTAND
PUSHUP/
PIKE
PUSHUP
Sets: 5 Reps: 5 Rest:
0 sec.
Kick up to a wall and
lower your body
until your head nearly
touches the floor. If
that’s too difficult or you
don’t have a spotter,
place your feet on a
bench and pike your
body by bending your
hips 90 degrees so your
head points to the floor.
Lower your body until
your head is just above
the floor and press up.1A
SQUAT
CLEAN
Sets: 5 Reps: 6 Rest:
0 sec.
Hold a barbell with
hands shoulder-width
apart and stand with
feet shoulder-width
apart. Bend your knees
and slightly at the hips,
lowering the bar to
just above your knees.
Now extend your hips
and knees until the bar
reaches pocket-level
on your pants. From
there, jump and shrug
the bar explosively so it
rises up your body and
then pull yourself under
the bar and catch it at
shoulder level. Follow
the momentum by
descending into a squat.
Stand back up, lower
the bar to your knees
again, and begin the
next rep.
1C
DOUBLE
KETTLEBELL
SQUAT TO
CARRY
Sets: 5 Reps: 10, 40
steps Rest: 0 sec.
Hold a pair of kettlebells
just under your chin and
stand with feet shoulder-
width apart and toes
turned out about 45
degrees. Twist your feet
into the floor firmly and
squat down as low as
you can without losing
the arch in your lower
back. Perform 10 reps,
then come back up
to standing and walk
forward 40 steps.110 MEN’S FITNESS AUGUST 2016