FUNCTIONAL FITNESS
Every 1:00 for 10:00
Odd – Strict Pull-up
Even – Strict Bar Dip
(choose reps prior to start. unbroken)
8 rounds for time:
8 Ring Dip
16 Double Under
8 Russian KB Swing 70/53
16 Double Under
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STRONGFIT
Week 1
2 rounds: (very light)
20 TKE (each leg)
10 Step Down
5 Slow Mountain Climber (each leg)
Back Squat
8(L) 8(M) 8(MH) 8(H)
Dumbbell RDL
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Hamstring Curl
12 Steps Walking Lunge (each leg)
(alternate rounds with a partner)
Sit-up Circuit
10 Sit-up
10 Sit-up (pause half way up/down)
10 Jacknife
10 Half Way Up Sit-up
10 Half Way Down Sit-up
10 V-up
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COMPETITOR
3 rounds: (warm-up)
250/200m Ski
20 Pallof Press Rotation (10 each way)
10 KB Windmill (5 each side)
Every 1:00 for 12:00
Odd – Deficit Strict Handstand Push-up
Even – Strict Chest to Bar Pull-up
(choose reps prior to start. unbroken)
AMRAP 7:00
30′ Handstand Walk
3 Bar Muscle-up
8 rounds for time:
8 Ring Dip
16 Double Under
8 Russian KB Swing 70/53
16 Double Under
3 rounds:
12 Single-Arm DB Row (each arm)
15 DB Lateral Raise
20 Band Pull Apart
(rest 1:00-2:00)
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WEIGHTLIFTING
Jerk
70% 2.1.2
75% 1.2.1
80% 2.1.2
85% 1.2.1
Jerk Dip
90% 2×3
100% 2×2
Power Clean
70% 2×3
75% 3×2
Push Press
75% 2×3
85% 3×2
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POWERBUILDING
Cycle 2/Week 4 (deload)
Back Squat
45% 1×3
55% 1×3
65% 1×3
60% 1×3
50% 1×3
Machine Squat
3×8(M)
Hamstring Curl
3×10(M)
Standing Calf Raise
3×15(M)
3 rounds:
15 Hip Adduction
15 Hip Abduction
15 Nautilus Ab
“My personality is up and down, sassy and cheeky.”
~Katy Perry
