FUNCTIONAL FITNESS
Deadlift
3(L) 3(M) 3(MH) 3(H)
20 rounds for time:
3 Devil Press 2×35/25
5 Pull-up
7 Calorie Bike
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STRONGFIT
Week 1
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
Deadlift
5(L) 5(M) 5(MH) 5(H)
Machine Squat
12(M) 10(MH) 8(H)
3 rounds:
80m Farmers Carry
30 Sit-up
80m Sled Pull Shuttle
(rest 1:00 between rounds)
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COMPETITOR
3 sets:
10 Heel Elevated Goblet Squat
10 Tempo GHD Sit-up -to parallel- (:03 eccentric)
10 DB Romanian Deadlift
For load:
Every 1:30 for 12:00 (8 rounds)
2 Power Clean + 1 Hang Clean + 1 Clean
Back Squat
75% 5×5
*rest the minimum amount of time you need between sets
20 rounds for time:
3 Devil Press 2×50/35
5 Pull-up
7 Calorie Bike
4 sets:
10-15 Hamstring Curl (each leg)
15-20 Hip Thrust
20 Standing Calf Raise (machine)
(rest 1:00 – 2:00)
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POWERBUILDING
Cycle 1/Week 6
Deadlift
45% 1×6
55% 1×5
65% 1×3
75% 1×2
80% 1×2
85% 1×2
Single-Arm Seated Row
12(L) 10(M) 8(MH) 6(H)
Single-Arm Pulldown
12(L) 10(M) 8(MH) 6(H)
Cable High Row
3×15 (M)
3 rounds:
15 H-Raise
15 Incline Dumbbell Curl
“A man can fail many times, but he isn’t a failure until he begins to blame somebody else.”
~John Burroughs
