FUNCTIONAL FITNESS
Bench Press
4(L) 4(M) 4(MH) 4(H)
3 rounds for time:
400m Run
21 KB Swing 53/35
12 Pull-up
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STRONGFIT
Week 2
3 rounds:
1:00 Assault Bike
:15 Rest
:15 Side Plank Hold (Rt)
:15 Side Plank Hold (Lt)
:15 Rest
Deadlift
5(L) 5(M) 5(MH) 5(H)
Hip Thrust
15(L) 12(M) 10(MH) 8(H)
“Death by Sled”
2 rounds: (alternate rounds with a partner)
Min 1: 10m Sled Push
Min 2: 20m Sled Push
Min 3: 20m Sled Push
Min 4: 40m Sled Push
Min 5: 50m Sled Push
(continue until you fail to complete distance in time)
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COMPETITOR
3 rounds: (warm-up)
200m Run
24 Dead Bug (12 each side)
10 Single-Arm Overhead Reverse Lunge (5 each side)
Jerk
65% 1×3
70% 2×2
75% 3×1
Close Grip Bench Press
55% 2×8
65% 3×6
For time:
1200m Run
63 KB Swing 53/35
36 Pull-up
800m Run
42 KB Swing
24 Pull-up
400m Run
21 KB Swing
12 Pull-up
3 rounds:
10 Shoulder Press
15 Face Pull
20 Triceps Pushdown
(rest 1:00-2:00)
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POWERBUILDING
Cycle 3//Week 1
Deadlift
50% 1×3
60% 1×3
70% 1×3
65% 1×3
55% 1×3
Front Pulldown
8(L) 8(M) 8(MH) 8(H)
Pullover
8(L) 8(M) 8(MH) 8(H)
Single-Arm Seated Row
8(L) 8(M) 8(MH) 8(H)
Ab Wheel
3 sets (pick reps)
“True progress quietly and persistently moves along without notice.”
~Saint Francis de Sales
