“Constant Confusion” Hybrid
Coach Wayne’s Round 4 Hybrid Workout Schedule =
“C Squared — Constant Confusion”
(This workout can be downloaded in Excel format by clicking on the “Downloads” tab under “Coach W’s Tips“)
Below is the schedule I will be following during my Round 4 workouts. For Round 4, I’m putting Yoga back into the starting lineup. I’m also moving abs back onto the lift days. I’m still doing 3 lift days and 2 Insanity cardio days. And since I haven’t used a rest day in 6 months, I’m going to give myself a rest day this round!!
But the biggest change I’m making for Round 4 is a change in the monthly approach. Instead of doing the same weekly routine for 3 weeks followed by a rest week, I’m making every week different! No longer are there training blocks. Thus the name “Constant Confusion”! I will do a lift workout on Day 1 that I won’t do again for a month! And so on. Each month is the same, but each week within the month is different! Talk about variety and muscle confusion!
To download it in Spreadsheet form, click here: Coach Wayne’s Round 4 Hybrid = “Constant-Confusion”
Weeks 1, 5, 9
Day 1 = Chest and Back (P90X), Ab Ripper X
Day 2 = Plyo X
Day 3 = The new Shoulders and Arms (1-on-1′s), Cardio Abs (Insanity)
Day 4 = Fountain of Youth Yoga
Day 5 = Just Arms (1-on-1′s), Killer Abs (1-on-1)
Day 6 = Insanity Max Cardio
Day 7 = Rest
Weeks 2, 6, 10, 12
Day 1 = Back and Biceps (P90X), Ab Ripper X
Day 2 = Chest / Shoulders / Tris (P90X)
Day 3 = Insane Abs
Day 4 = Back and Biceps (P90X)
Day 5 = Chest / Shoulders / Tris (P90X), Cardio Abs
Day 6 = Insanity Max Sports
Day 7 = Rest
Weeks 3, 7, 11
Day 1 = 30 – 15 (1-on-1’s), Ab Ripper X
Day 2 = Insanity Max Interval Circuit
Day 3 = Shoulders and Arms (P90X)
Day 4 = Ab Ripper X 2 (1-on-1′s)
Day 5 = Upper Body + (P90X Plus)
Day 6 = Interval X + (P90X Plus)
Day 7 = Rest
Weeks 4, 8, 13 (Recovery Weeks)
Day 1 = Upper Body Weight Training (Insanity), Ab Ripper X
Day 2 = Cardio Power and Resistance (Insanity)
Day 3 = Core Synergistics (P90X)
Day 4 = Fountain of Youth Yoga
Day 5 = Abs / Core Plus (P90X Plus)
Day 6 = Total Body Plus (P90X Plus)
Day 7 = Rest
124 Responses to ““Constant Confusion” Hybrid”
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Hey Jay. It’s called “Ab Ripper Extended” in the Volume 3 1–on-1′s.
I modified the 2 or 3 exercises by doing something else. You can do whatever you want, but I would often just do the move that I had done just before the new pushup move a second time.
This is the only hybrid that I did not set up in a training block approach. If you want a hybrid with a training block approach, look at all of my other ones. This one repeats each month, so there are no training blocks. With a training block approach, month 2 will be completely different workouts from month 1, and month 3 will be different than month 2.
Hope that makes sense!
Hey Coach! Im really considering doing this hybrid after i finish my 1st round in a few weeks! How were your results doing constant confusion every week?? Also if i do this hybrid would it be ok to sub in core synergistics for day 4 for on weeks 1, 5 and 9. Also would it be ok to sub in back/biceps on day 5 of weeks 3,7 and 11?
Hey John, I really enjoyed this hybrid. I think it’s great. Yes, you can definitely make those substitutions. No problem.
Sweet im excited to try it. Gotta keep setting bigger goals for myself! :) So would you say you liked this better than the training blocks?
I liked it as a change of pace, but then I was ready to go back to training blocks.
Gotcha Coach! Do you think this hybrid is good for losing body fat?? because after i finish this round im on now im still gonna be aiming to lose the rest of my extra body fat!
Yes John you can lose body fat with this hybrid. The best hybrid for losing body fat would be a straight P90X / Insanity hybrid though because it’s more intense on the cardio.
That makes sense coach! So would you recommend me doing another round like im doing now or maybe trying one like your “perfect storm” hybrid?? I just worry about getting bored with the workouts. But i got my weighted vest coming in today so that will deff add some intensity!! :)
Do what will keep you the most motivated John. You can lose body fat with any workout program — the key is sticking the diet. If this hybrid gets you fired up, by all means do it! But the perfect storm hybrid gives a bit more cardio emphasis so it will burn more cals.
Hey Wayne, should I take results and recovery on my “Xtreme ab” days? (Double ab ripper X)
I think I got a plan coach! Im thinking about doing your constant confusion hybrid but replace the yoga and ab only days with some plyox and insanity cardio! So it will be like a constant confusion p90x/insanity hybrid! What do you think?
Hey Robert, I wouldn’t (you won’t deplete your body’s glycogen doing abs).
That sounds like a great plan John! Go for it!
Hey Wayne, just a few questions. 1-why did you work the same body part twice a week? Isn’t that over training? And 2-would you recommend this for building mass or just a regular training block round?
Hey Robert, “overtraining” is working the same body part on 2 consecutive days — not twice in a whole week. Read my article “overtraining” for details on that. And yes, I used this hybrid while on my own 4th round which was a mass building emphasis for me.
What about cardio? I do insanity cardio twice a week but I don’t want to burn all of my surplus calories off
Cardio twice per week is about right to maintain cardio conditioning without hurting mass building efforts, so that is fine Robert.
Coach,
Was this the hybrid you used to gain mass? Thanks.
Yes it was Marlon.
Coach, do you think I would be better off going with constant storm? I am kinda missing some of these workouts. I am missing upper body plus. What can I substitute that with?
The perfect storm hybrid is too heavy on cardio for good bulking. You can create your own version with 3 lift days, 2 cardio days, and 2 Ab only days (which are kind of a break and allow great muscle recovery and growth).
Thanks Coach. I might take this and turn it into blocks and replace some of the workouts I don’t have.
Hey coach. Just want to say thanks for everything. I am two weeks away from completing the constant confusion workout. What would you recommend to do after this?
Hey Justin, it’s totally up to you. I really like X2 so that’s a great choice in my opinion.