FUNCTIONAL FITNESS
Deadlift
Build to a Heavy Set of 20
3 rounds for total calories:
AMRAP 4:00
15 Toes to Bar
25 Russian KB Swing 70/44
Max Calorie Row
(2:00 rest)
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STRONGFIT
Week 1
2 rounds: (very light)
10 Banded Hip Flexion
8 Single-Leg Hip Thrust
6 Bullfrog
Romainian Deadlift
8(L) 8(M) 8(MH) 8(H)
Complete with as little rest as possible:
50 Lat Pulldown
15 Calorie Assault Bike
50 Seated Row
15 Calorie Assault Bike
50 Biceps Curl
15 Calorie Assault Bike
50 Back Extension
Weighted Sit-up
3×15 (pick weight)
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COMPETITOR
3 sets:
10 DB Romanian Deadlift
10 DB Hang Muscle Clean
10 DB Front Squat
Clean & Jerk
70% 2×3
75% 1×2
80% 1.2.1
Barbell Reverse Lunge
12-12-12-12
3 rounds for total calories:
AMRAP 4:00
25 Toes to Bar
25 Russian KB Swing 70/53
Max Calorie Row
(rest 2:00)
For quality:
50 GHD Sit-up
50 GHD Back Extension
*partition however you choose
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POWERBUILDING
Week 3
Deadlift (warm-up)
8(VL) 5(L) 3(M) 1(MH)
Deadlift to Above Knees
2×3 (MH)
Rack Pull from Below Knees
2×3 (MH)
Barbell Bent Row
5×10 (MH)
Good Morning
5×10 (MH)
Behind the Neck Pulldown
5×10 (MH)
“Aim high, and you won’t shoot your foot off.”
~Phyllis Diller
