FUNCTIONAL FITNESS
DB Romanian Deadlift
10(L) 8(M) 6(MH) 4(H)
*follow each set with 10 Goblet Squat
For time:
30 Thruster 95/65
50 Sit-up
70 KB Swing 53/35
50 Sit-up
30 Thruster
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STRONGFIT
Week 1
2 rounds: (very light)
15 TKE
10 Single-Leg Hip Thrust (back on bench)
10 Steps Monter Walk (both sides)
Trap Bar Deadlift
10(L) 8(M) 6(MH) 4(H)
Dumbbell Bent Row
15(L) 12(M) 10(MH) 8(H)
2 rounds:
15 Back Extension
Ab Wheel (pick reps)
2 rounds:
80m Sled Pull Shuttle
80m Farmers Walk
40m Sled Push Shuttle
40m Farmers Walk
(alternate rounds with a partner)
COMPETITOR
For total reps:
AMRAP 2:00
20 Toes to Bar
Max Power Clean 155/105
(2:00 rest)
AMRAP 2:00
20 Power Clean 155/105
Max Toes to Bar
(4:00 rest)
AMRAP 2:00
20 Chest to Bar Pull-up
Max Thruster 155/105
(2:00 rest)
AMRAP 2:00
20 Thruster 155/105
Max Chest to Bar Pull-up
Power Clean + Hang Clean
75% 2(3+1)
80% 3(2+1)
(% based on power clean 1RM)
Clean Deadlift + Clean Pull
105% 4(3+2)
Back Squat
75% 2×6
80% 3×4
For time:
3000m Assault Bike
(3:00 rest)
2000m Assault Bike
(2:00 rest)
1000m Assault Bike
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POWERBUILDING
Cycle 1/Week 4
Back Squat
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5
Romanian Deadlift
5(L) 5(M) 5(MH) 5(H)
Barbell Sit-up
5×5 (M)
Hamstring Curl
10(L) 10(M) 8(MH) 8(H)
Tibia Raise
15(L) 15(M) 15(H)
“Only great minds can afford a simple style.”
~Stendhal
