FUNCTIONAL FITNESS
For load:
Every 2:00 for 10:00
5 Push Press
AMRAP 12:00
75 Double Under
Max Push-up (unbroken)
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STRONGFIT
Week 2
3 rounds: (very light)
20 TKE
8 Stepdown
4 Slow Mountain Climbers
Leg Press
15(L) 12(M) 10(MH) 8(H)
3 rounds:
12 Hamstring Curl
12 Steps Walking Lunge (each leg)
(alternate rounds with a partner)
3 rounds:
15 Russian Kettlebell Swing (M)
10 Goblet Squat (M)
:30 Plank Hold
Standing Calf Raise
3 sets (pick reps. increase weekly)
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COMPETITOR
3 sets:
12 Half Kneeling DB Press (each side)
12 Upright Row
12 DB Floor Press
Bench Press
60% 2×8
70% 3×6
For total reps:
Every 1:00 for 14:00
Odd minutes – Strict Pull-up
Even minutes – Strict HSPU
(choose reps prior to start)
AMRAP 15:00
1000/800m Assault Bike
Max Bar Muscle-up (unbroken)
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WEIGHTLIFTING
Cycle 1/Week 1
Clean + Jerk
70% 5(1+2)
Front Squat
75% 5×3
Clean Pull
90% 4×3
Dip + Jerk
70% 3(3+3)
Side Plank + Leg Lift
3×8 (each side)
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POWERBUILDING
Cycle 1/Week 1
Back Squat
35% 1×8
50% 1×3
55% 1×3
60% 2×8
Good Morning
8(L) 8(M) 8(MH) 8(H)
Leg Press
10(L) 10(M) 10(H)
Nautilus Ab
6×6 (rest :10)
“We drive into the future using only our rearview mirror.”
~Marshall McLuhan
