FUNCTIONAL FITNESS
3 rounds:
20 Single-Leg V-up
20 Toe Touch Crunch
20 Russian Twist
For time:
20 Push-up
30 Toes to Bar
20 Push-up
40 Calorie (choose machine)
20 Push-up
40 Calorie (choose machine)
20 Push-up
30 Toes to Bar
20 Push-up
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STRONGFIT
Week 2
3 rounds:
No rest between exercises.
12-15 Prone Incline Y-Raise
12-15 Supine Incline Front Raise
12-15 Dumbbell Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Wide Grip Shoulder Press (machine)
8 Neutral Grip Shoulder Press (machine)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Behind the Neck Pulldown
10 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Lateral Raise
12 Front Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Triceps Pushdown
15 Biceps Curl
(alternate rounds with a partner)
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COMPETITOR
3 rounds: (warm-up)
500/400m Bike
12 Banded External Rotation (6 each side)
10 Scapular Pull-up
5 rounds:
3 Push Press (85%)
3 Weighted Pull-up
(rest 2:00-3:00)
3 rounds:
10 Bar Dip (bodyweight or weighted)
12 Supine Ring Row (feet on a box)
20 Face Pull
(rest 1:00-2:00)
For time:
20 Push-up
30 Toes to Bar
20 Push-up
40 Calorie Ski
20 Push-up
40 Calorie Ski
20 Push-up
30 Toes to Bar
20 Push-up
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WEIGHTLIFTING
High Hang Power Clean
4×4 (light-drill)
At a moderate load:
Every 2:00 for 10:00
2 Clean Pull + 2 Power Clean + 2 Front Squat
Clean Pull
80% 4×4
Front Squat
65% 4×4
Flex Ab Machine
3×15 (M)
“Ain’t no man can avoid being born average, but there ain’t no man got to be common.”
~Satchel Paige
