FUNCTIONAL FITNESS
For load:
Every 2:00 for 10:00
5 Power Clean
For total reps:
Every 1:00 for 20:00
Minute 1 – Calorie Bike
Minute 2 – Box Jump Over 24/20
Minute 3 – Calorie Row
Minute 4 – Single-Arm Devil Press 50/35
Minute 5 – Rest
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STRONGFIT
Week 2
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:
15 Banded Crunch
12 Split Jump (total)
10 Banded Good Morning
Clean & Jerk
75% 2×2
80% 1×1
85% 1.2.1
Back Squat
70% 6×6
For total reps:
Every 1:00 for 25:00
Minute 1 – Calorie Ski
Minute 2 – Burpee Box Jump Over 24/20
Minute 3 – Calorie Row
Minute 4 – Devil Press 2×35/25
Minute 5 – Rest
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POWERBUILDING
Cycle 1/Week 1
Deadlift
35% 1×8
50% 1×3
55% 1×3
60% 1×5
Deadlift from Block Below Knee
70% 3×3
Deadlift from Blocks Above Knee
80% 3×3
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Lat Pulldown Pulldown
12(L) 12(M) 12(H)
“Nothing succeeds like success.”
~Alexandre Dumas
