Hybrid Grind: Strength & Skill Mastery

This four-week program is designed to build a powerful blend of strength, control, and endurance through a structured mix of Olympic weightlifting and advanced calisthenics. Each week, you’ll focus on two lower body and two upper body days, with a carefully balanced approach to maximize both power and precision. The goal is not only to lift heavier but to master your body’s movements, develop functional strength, and cultivate mental resilience.

On lower body days, you’ll focus on explosive Olympic lifts like snatches and clean & jerks, paired with heavy squats and accessory movements targeting posterior chain strength. Upper body days are built around high-skill calisthenics like muscle-ups, handstand push-ups, and dips, allowing you to build bodyweight control alongside raw strength.

The program uses an RPE-based progression to help you safely increase intensity each week, with the final week pushing you to your limits. By the end of four weeks, you’ll see improvements in your power, stability, and control, with a body that’s stronger, more agile, and better conditioned to face the next challenge.

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Week 1

Week 2

Week 3

Week 4

Snatch (Barbell)

Clean (Barbell)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Hanging Toes To Bar

Box Jump

Muscle Up

Deficit Handstand Push Up

Chin-Up (Weighted)

Dip (Weighted)

Power Clean

Squat (Barbell)

Lunge (Barbell)

Nordic Curl

Dragon Fly

Archer Push Up

Ring Dip

Ring Row

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