SK Hybrid - Functional Strength & Conditioning
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Push Up | 1 | 20 reps |
| 1B | Burpee | 1 | 10 reps |
| 1C | Walking Lunge | 1 | 20 reps |
| 1D | Hanging Leg Raise | 1 | 10 reps |
| 1E | Jump Squat | 1 | 10 reps |
| 1F | Inverted Row | 1 | 10–15 reps |
| 1G | Shoulder (Warm Up) | 5 | 8 reps |
| 2 | Squat (Barbell) | 4 | 5–8 reps |
| 3 | Romanian Deadlift (Dumbbell) | 4 | 5–8 reps |
| Superset | |||
| 4A | Incline Bench Press (Dumbbell) | 4 | 5–8 reps |
| 4B | Pull-Up (Bodyweight) | 4 | 5–8 reps |
| Superset | |||
| 5A | TRX Row | 3 | 10–15 reps |
| 5B | Plyometric Push-Up | 3 | 10–15 reps |
| Superset | |||
| 6A | Hanging Leg Raise | 3 | 10–15 reps |
| 6B | Plank | 3 | 0.5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Push Up | 1 | 20 reps |
| 1B | Burpee | 1 | 10 reps |
| 1C | Walking Lunge | 1 | 20 reps |
| 1D | Hanging Leg Raise | 1 | 10 reps |
| 1E | Jump Squat | 1 | 10 reps |
| 1F | Inverted Row | 1 | 10–15 reps |
| 1G | Shoulder (Warm Up) | 5 | 8 reps |
| 2 | Military Press (Barbell) | 4 | 10–15 reps |
| Superset | |||
| 3A | Bulgarian Split Squat (Bodyweight) | 4 | 10 reps |
| 3B | Dips (Bodyweight) | 4 | 10–15 reps |
| Superset | |||
| 4A | Bicep Curl (Cable) | 4 | 10–15 reps |
| 4B | Rear Delt Rope Pull (Cable) | 4 | 10–15 reps |
| Superset | |||
| 5A | Deadlift (Barbell) | 3 | 10–15 reps |
| 5B | Calf Raise (Bodyweight) | 3 | 10–15 reps |
| Superset | |||
| 6A | Sit Up | 3 | 15–20 reps |
| 6B | Lying Leg Raise | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Push Up | 1 | 20 reps |
| 1B | Burpee | 1 | 10 reps |
| 1C | Walking Lunge | 1 | 20 reps |
| 1D | Hanging Leg Raise | 1 | 10 reps |
| 1E | Jump Squat | 1 | 10 reps |
| 1F | Inverted Row | 1 | 10–15 reps |
| 1G | Shoulder (Warm Up) | 5 | 8 reps |
| 2 | Clean and Press | 4 | 5–8 reps |
| 3 | Box Jump | 4 | 10 reps |
| 4 | Walking Lunge (Dumbbell) | 3 | 10–12 reps |
| 5 | Plyometric Push-Up | 4 | 5–8 reps |
| 6 | Single Arm Bench Press (Dumbell/Kettlebell) | 3 | 5–8 reps |
| 7 | Bent Over Row (Barbell) | 3 | 5–8 reps |
| 8 | Plank | 3 | 1.5 min |
| 9 | Run | 1 | 12 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Push Up | 1 | 20 reps |
| 1B | Burpee | 1 | 10 reps |
| 1C | Walking Lunge | 1 | 20 reps |
| 1D | Hanging Leg Raise | 1 | 10 reps |
| 1E | Jump Squat | 1 | 10 reps |
| 1F | Inverted Row | 1 | 10–15 reps |
| 1G | Shoulder (Warm Up) | 5 | 8 reps |
| 2 | Stair Master | 1 | 6 min |
| Superset | |||
| 3A | Lunge (Dumbbell) | 3 | 5 reps |
| 3B | Side Lunges (Dumbbell) | 3 | 5 reps |
| 3C | Reverse Lunge (Dumbbell) | 3 | 5 reps |
| 4 | Seated Calf Raise | 3 | 10–12 reps |
| Superset | |||
| 5A | Bench Press (Barbell) | 3 | 8–12 reps |
| 5B | Chin-Up (Bodyweight) | 3 | 8–12 reps |
| Superset | |||
| 6A | Shrug (Dumbbell) | 3 | 8–12 reps |
| 6B | Hyperextension | 3 | 8–12 reps |
| Superset | |||
| 7A | Crunches | 3 | 15–20 reps |
| 7B | Hanging Knee Raise | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Yoga Class | 1 | 60 min |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, SK Hybrid - Functional Strength & Conditioning is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
SK Hybrid - Functional Strength & Conditioning is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
SK Hybrid - Functional Strength & Conditioning is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
