FUNCTIONAL FITNESS
Every 2:00 for 10:00 (5 rounds)
1 Snatch
(increase load each round)
AMRAP 20:00
1000/800m Bike
10 Deadlift 225/155
15 Handstand Push-up
20 Goblet Reverse Lunge 25/20
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STRONGFIT
Week 1
2 rounds: (very light)
10 Single-Leg RDL
8 Slow Mountain Climber (each leg)
6 Step Down
3 rounds:
10 Sit-up (pause halfway up & down)
12 Leg Lever
15 Russian Twist
AMRAP 15:00
250m Row
10 Kettlebell Deadlift
40m Farmers Carry
(alternate rounds with a partner)
Leg Press
6(H) 12(MH) 25(M)
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COMPETITOR
For quality: (warm-up)
1000m Bike
30 Air Squat
30 Reverse Lunge
Clean Deadlift + Hang Clean (AK) + Clean + Jerk
60% 2+2+1+1
65% 3(1+1+2+1)
Front Squat
60% 2×8
65% 3×6
AMRAP 20:00
1000/800m Bike
10 Deadlift 275/185
15 Handstand Push-up
20 Goblet Reverse Lunge 35/25
3 rounds:
15 Leg Press
20 Leg Extension
25 Weighted Ab Crunch
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POWERBUILDING
Cycle 1/Week 6
Deadlift
65% 1×3
75% 1×3
85% 1×3
80% 1×3
70% 1×3
Single-Arm Nautilus Pulldown
10(L) 10(M) 10(MH) 10(H)
Single-Arm Seated Row
10(L) 10(M) 10(MH) 10(H)
Pullover
10(L) 10(M) 10(MH) 10(H)
3 rounds:
No rest between exercises.
15 Rear Delt Fly
15 Cable Biceps Curl
(alternate rounds with a partner)
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
~Will Durant
