training
hybrid locomotion complexes:
Beyond Farmer’s Walks and Sled Work?
By Nick Tumminello
I
PHOTO: COURTESY OF CROSSFIT INC.
f you’re looking for a new way to combine the battle-tested exercises you are already using (like Farmer’s Walks and Sled Training) in a unique, plug-and-play formula that will immediately take your metabolic training to the next level, look no further. The hybrid locomotion complexes (HLCs) featured in this article are just what the doctor ordered! What is Hybrid Locomotion Complex? The performance HLC formula involves alternating between resisted locomotion exercises (listed below) and various dumbbell exercises. There are three types of locomotion modalities used: • Sled Pulling • Sled (like a prowler) or Tire Sled Pushes • Farmer’s Walks Here’s the break-down of each: Sled Pulling Sled pulling can be done with either a weighted sled or a large tire. You can also do a backward (reverse) sled pull, where you are facing the tire or sled. High-Handle Sled (aka, Prowler Pushes) This is where you push a sled that has vertical poles. Our sled
of choice for all forms of sled training is the Root Hog Sled from Sorinex.com, because it’s the most durable and versatile sled on the market. Farmer’s Walks There’s not much to explain other than pick-up the weight, stand tall, and walk strong! Top 6 Performance Hybrid Locomotion Complexes Below you’ll find two different HLC versions using all three types of resisted locomotion modalities. SLED-PULLING COMPLEXES Equipment: A weighted sled (or a big tire with straps and a harness) and a pair of dumbbells. Set Up: Place two cones 15 to 20 yards apart. Put a pair of dumbbells at the starting cone. Sled Pull Complex #1 Station 1: Perform Dumbbell Uppercuts (alternating arms) x 5 to 7 reps per side. Station 2: Perform a Reverse Sled Pull (facing the sled) x 1 lap (up and back between the cones) for 30 to 40 yards. Station 3: Grab the dumbbells and do High Pulls, 5 to 7 reps.
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