Functional Strength Program v2.01 HSDGBH

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AGREEMENT AND RELEASE OF LIABILITY

Prepared exclusively for Holly, Barton-Brown (holly@360bodytraining.co.uk). Order: 24155.
Unauthorized copying or distribution is prohibited by law.
Program Design
The design of this program centers around athlete’s current one rep maxes,
delivering a structures and progressive loading to ensure maximum strength
development. Each day is separated into warm up, strength, workout, accessory
work, and cool down parts. Weightlifting, gymnastics, and aerobic work are
optional for athletes who want to get better in those domains.
You can choose to complete all parts, which will take you around 120 minutes
depending on the day or substitute the workout part with your gym’s class.
The days are written as Day 1 through 5. Ideally athletes will train Monday,
Tuesday, Wednesday, Friday, and Saturday, reserving Thursdays and Sundays
as active recovery days. This schedule is not set in stone and can be modified,
depending on what kind of programming your gym offers during classes.
If your class programming has a strength component, please follow the one in this
program instead. In case the class has a lower body dominant conditioning piece,
and our program calls for an upper body day, feel free to re-arrange our program
to fit your gym’s training emphasis. The key is to finish all 5 days of training in a
week, regardless of order.
Our program is broken down into 3 phases, 4 weeks each. Days are separated
into upper/lower body strength and supplementary strengths parts as well as
complementing accessory work.
Warm Up
For simplicity’s sake, identical warm up will rotate every week, changing only
between phases. This is done on purpose to remove any sort of hesitation when it
comes to figuring out new exercises and only concentrate on preparing your body
to day’s training progressions without second guessing any nuances when it
comes to exercises.
Accessory Work
Last part of each day includes accessory work, which is an absolute key this
program and your success as an athlete. Never treat is an after thought. Make
sure you complete accessory work in full every single day.
Weight Loading
The main strength part of the program will be based on the percentage number of
your max, which should be established before you begin the program.
i INTRODUCTION
Follow percentage-based work exactly as written.
For workout and accessory parts of the program you will see a suggested
prescribed weight for each exercise. These are subjective and will largely depend
on each person’s current strength and work capacity. Don’t be afraid to scale the
weight or number of reps down.
Testing
We leave it up to the athlete to test their 1RMs (Rep Maxes) prior to beginning of
our program.
Please take your time to find the following 1RMs:
Back Squat
Bench Press
Deadlift
Strict Press
Front Squat
Snatch (Optional)
Clean (Optional)
Weighted Strict Pull-Up (Optional)
Max Unbroken Strict Muscle Ups (Optional)
Max Unbroken Strict HSPUs (Optional)
Sample schedule for the optional testing week prior to commencing the program:
Monday
Back Squat Test - Build to Heavy Single

Squat Snatch Test - Build to Heavy Single
Tuesday
Bench Press Test - Build to Heavy Single

Weighted Strict Pull-up Test - Build to Heavy Single
Wednesday
Strict Press Test - Build to Heavy Single
Handstand Push-Ups Test
Max Unbroken Set Strict HSPU
ii INTRODUCTION
Rest 10:00
Max Unbroken Kipping HSPU
Friday
Deadlift Test - Build to a Heavy Single
Saturday
Front Squat Test - Work to a Heavy Single
Squat Clean Test - Build to Heavy Single
Max Unbroken Strict Ring Muscle-ups

Rest 10:00
Max Unbroken Kipping Ring Muscle-ups
Week 1 of our program starts with prescribed weight percentage based off
your 1RM numbers.
Work Hard and Good Luck!
iii INTRODUCTION
Week 1 Day 1
Warm Up Cool Down
3 Rounds 2:00 Pigeon Pose (each side) 🎞🎞

1:00 Couch Stretch (each side) 🎞🎞
15/12 Cal Bike
1:00 Saddle Pose 🎞🎞
10 Wallballs
5/5 Curtsy Lunges 1:00 Puppy Dog Stretch 🎞🎞
Strength Workout
Back Squat (2-Second Pause) 4 Rounds
5 Sets of 6 reps @64% In a 4-minute window complete:

Rest 2 minutes between sets.
15/12 Cal Bike
Pause for 2-seconds at the bottom of each rep. 10-15 Wallballs @ 20/14lbs
10-15 Toes to Bar
Back Rack Reverse Lunges (Alternating) 10-15 Burpees
4 Sets of 10 reps (each leg) You should have at least 30-45 seconds of
Rest 2 minutes between sets. rest each round. Scale reps accordingly. For
wallballs, use a weight that you can do
Use weight that will allow you to go unbroken. unbroken or in two sets max. May scale toes
to bar to knees to elbow or v-ups. If you don’t
GHD Sit-Ups have a bike, use whichever machine you have
available.
3 Sets of 10-15 reps
If GHD Sit-Ups cause lower back pain, stop at

parallel or perform straight legged sit-ups.
Timer App: iPhone AppStore | Google Play Store

Accessory Work Weightlifting (Optional)
3 Rounds (For Quality) Establish 1RM Pause Squat Clean (2 second

pause at the knee), followed by:
8-12 Goblet Squats
:30 Weighted Wall Sit Hold EMOM 12
8-12 Jump Squats (Every minute on the minute for 12 minutes)
Rest as needed between rounds. 1 Pause Squat Clean (2 second pause at the
knee)
Use a dumbbell or a kettlebell for goblet
movements. May scale to regular air squats Technical lift. 60-70% of your weight from the
and bodyweight wall sit. first part. Go heavy, but maintain correct form
on each rep.
1 ALL PROGRAMS | DAILY TRAINING PLAN | ENDURANCE TRAINING PLAN

Week 1 Day 2
Warm Up Cool Down
3 Rounds 1:00 Bottom of The Bench Dip Stretch 🎞🎞

:30 Kneeling Tricep Stretch (each side) 🎞🎞
15/12 Cal Ski
1:00 Thread the Needle (each side) 🎞🎞
10 Band Pull Aparts
10 TYIs :30 Seal Stretch 🎞🎞
Strength Workout
Strict Press 4 Rounds
Build to a heavy 10 rep, then 15/12 Cal Ski Erg

3 Sets of 10 reps (85% of 10RM) 10 Dumbbell Hang Power Cleans @ 2x50/35lbs
Rest 2 minutes between sets. 10 Dumbbell Push Press @ 2x50/35lbs
10 Hand Release Push-Ups
Strict Banded Pull-Ups
Rest 2 minutes between rounds.
Rest 2 minutes between sets. Recommended weights are just suggestions. Use
load appropriate for your level of fitness. Perform
Even if you can do unassisted pull-ups, 15/12 medicine ball slams or any other cardio
use a band strong enough to allow you to machine you have available if no access to a
perform at least 15 reps each set. Control SkiErg.
the movement on the way down.
Skull Crushers
3 Sets of 8-12 reps

Rest 90 seconds between sets.
Recommended: Resistance Bands

Accessory Work Gymnastics Work (Optional)
3 Rounds (For Quality) EMOM 6

(Every minute on the minute for 6 minutes)
8-12 Dual Dumbbell Hammer Curls
8-12 Dumbbell Lateral Raises 1 Strict Ring Muscle Up
8-12 Dumbbell Front Raises
Modifications:
Rest as needed between rounds.
Band Assisted Strict Ring Muscle Up 🎞🎞

Week 1 Day 3
Warm Up Cool Down
3 Rounds 1:30 Low Dragon Stretch (each side) 🎞🎞

1:30 Half Saddle Stretch (each side) 🎞🎞
15/12 Cal Row
1:00 Supine Twist (each side) 🎞🎞
10 Russian Kettlebell Swings
10 Banded Good Mornings 1:00 Single Leg Forward Fold (each side) 🎞🎞
Strength Workout
Deadlift (2-Second Pause) AMRAP 16

(As many rounds as possible in 16 minutes)
5 Sets of 6 reps @68%
Rest 2 minutes between sets. 15/12 Cal Row
15 Dumbbell Deadlifts @ 2x50/35lbs
2-Second pause just off the floor (2”) on each 15 Box Jumps @ 24"/20"
rep. No touch & go reps. Feel free to use 15 Burpees
straps.
Perform any variation of burpees (regular, bar
Barbell Hip Thrusts facing, lateral over dumbbell etc.).
3 Sets of 8-12 reps

Hip Extensions
3 Sets of 15-20 reps.

Use a GHD machine or a Roman Chair.

Hamstrings and glutes are primary movers (not
lower back). Watch this video for explanation.
Recommended: Plyo Box
Accessory Work Aerobic Work (Optional)
3 Rounds (For Quality) 4 Rounds
8-12 Glute Bridges 2 minutes at very easy pace

8-12 Box Jumps 2 minutes at easy pace
8-12 Banded Leg Curls (each leg) 2 minutes at moderate pace
1 minute at recovery pace
No rest between rounds
Perform this workout on the Erg (Rower,

BikeErg, SkiErg) or Air Bike. If running,
substitute 2 minutes with 400m and 1 minute
with 200m.

Week 1 Day 4
Warm Up Cool Down
3 Rounds 1:30 Frog Stretch 🎞🎞

10 Burpees
5/5 Cossack Squats
5/5 Walking Lunges 1:00 Puppy Dog Stretch 🎞🎞
Strength Workout
Front Squat (2-Second Pause) 4 Rounds

Rest 2 minutes between each set.
50 Double Unders (or 100 singles)
Pause for 2 seconds at the bottom of each 6-10 Alternating Pistol Squats
rep. Stay tight and maintain tension in your 6-10 Alternating Dumbbell Snatch @ 1x50/35lbs
legs. Do not bounce out of the bottom. 8-12 Burpee Box Jump Overs @ 24"/20"
Barbell Bicep Curls You should have at least 30-45 seconds of rest
each round. Scale reps accordingly. Use a box
3 Sets of 8-12 reps or hold a rig for balance to scale pistols or
Rest 90 seconds between sets. perform goblet reverse lunges (holding a
dumbbell).
Dumbbell Head Pinch Hold
3 Sets of 20-30 seconds

Rest 1 minute between sets.
Recommended: Skipping Rope
3 Rounds (For Quality) Establish 1RM Pause Squat Snatch (2 second

20 Weighted Russian Twists
10 Knee Tucks EMOM 12
20 Butterfly Sit-Ups (Every minute on the minute for 12 minutes)
Rest as needed between rounds. 1 Pause Squat Snatch (2 second pause at the
knee)
Technical lift. 60-70% of your weight from the

first part. Go heavy, but maintain correct form
on each rep.

Week 1 Day 5
Warm Up Cool Down
3 Rounds 1:00 Seated Straddle Stretch 🎞🎞

1:30 Pigeon Pose (each side) 🎞🎞
30 Double Unders (60 Single Unders)
1:00 Seated Forward Fold 🎞🎞
10 Push-Ups
10 Plate Halos (each direction) 2:00 Saddle Pose 🎞🎞
Strength Workout
Bench Press (2-Second Pause) EMOM 20

Rest 2 minutes between sets. Min 1: 15/12 Cal Bike
Min 2: 10-15 Thrusters @ 95/65lbs
Pause for 2-seconds at the bottom of each rep. Min 3: 10-15 Pull-Ups
Min 4: 10-15 Bar Facing Burpees
Inverted Row (Supinated)
Recommended weights are just suggestions.
3 Sets of 8-12 reps Use load appropriate for your level of fitness.
Rest 90 seconds between sets. Choose any variation of pull-ups you’re
comfortable with (strict, kipping, butterfly).
Single Arm Seated Dumbbell Press Adjust reps as necessary to ensure you have at
least 15 seconds of rest each minute.
3 Sets of 8-12 reps (per arm)
Timer App: iPhone AppStore | Google Play Store

8-12 Dumbbell Reverse Flys
8-12 Narrow Push-Ups Odd minutes: 1-3 Strict HSPU
8-12 Triceps Banded Pushdown Even minutes: 1 Legless Rope Climb
Rest as needed between rounds. Modifications:
Strict HSPU to AbMat(s)

Pike Push-Up (Feet elevated)
Pike Push-Up (Feet on the ground)
Regular Rope Climb

Single Arm Rope Row

Week 2 Day 1
Warm Up Cool Down
3 Rounds 1:00 Half Front Split Pose (each side) 🎞🎞

2:00 Child's Pose 🎞🎞
15/12 Cal Bike
2:00 Standing Straddle 🎞🎞
10 Kang Squats
5/5 Cossack Squats 1:00 Saddle Pose 🎞🎞
Strength Workout
Back Squat (2-Second Pause) 4 Rounds
5 Sets of 4 reps @68% 15/12 Cal Bike

Rest 2 minutes between sets. 15 Wallballs @ 20/14lbs
15 Sandbag Cleans @ 100/70lbs
Pause for 2-seconds at the bottom of each rep. 15 Burpees Over Sandbag
Back Rack Reverse Lunges (Alternating) Rest 2 minutes between rounds.
4 Sets of 8 reps (each leg) Perform moderately heavy barbell power

Rest 2 minutes between sets. cleans if no access to sandbag or d-ball.
Use weight that will allow you to go unbroken. Sandbags are extremely versatile when used
Heavier than last week. correctly. We recommend round, strongman
style sandbags for our workouts.
GHD Sit-Ups

Recommended: Strongman Round Sandbags


1:00 Weighted Wall Sit Hold
10-15 Jump Squats To Target EMOM 15
10-15 1 ½ Air Squats (Every minute on the minute for 15 minutes)
knee)
Pick a target 6-10 inches above your reach for
jump squats. Technical lift. 60-70% of your weight from the
on each rep.

Week 2 Day 2
Warm Up Cool Down
3 Rounds 1:00 Half Saddle Stretch (each side) 🎞🎞

15/12 Cal Ski
10 Band Pull Aparts
10 Scapular Pull-Ups 1:00 Child's Pose 🎞🎞
Strength Workout
Strict Press AMRAP 8

4 Sets of 10 reps (87% of 10RM)
Rest at least 2 minutes between sets. 15/12 Cal Ski
15 Shoulder to Overhead @ 95/65lbs
Strict Banded Pull-Ups 15 Ring Rows
5 Wall Walks
Rest 2 minutes between sets. Rest 5 minutes.
Single Arm Dumbbell Tricep Extension Repeat AMRAP 8
3 Sets of 8-12 reps (per arm) Only wall walk to the height you are comfortable
Rest 90 seconds between sets. with or substitute with inchworms. Adjust the height
of ring rows so that you can perform all reps
unbroken or in two sets max.

8-12 Dumbbell Upright Row (each arm)
8-12 Narrow Push-Ups 1 False Grip Ring Pull-Up + 1 Strict Muscle Up
Max Handstand Wall Hold
Note: Perform band assisted if need to scale (video)
Rest as needed between rounds. or 3 ring pull-up and 3 ring dips for every strict
muscle up.
Modifications:
Use band assistance.

Week 2 Day 3
Warm Up Cool Down

1:00 Seated Spinal Twist (each side) 🎞🎞
15/12 Cal Row
5/5 Box Step Ups
10 Banded Glute Bridges 1:00 Saddle Pose 🎞🎞
Strength Workout
Deadlift (2-Second Pause) 4 Rounds

2-Second pause just off the floor on each rep. 8/8 Weighted Step-Ups @ 1x50/35lbs
No touch & go reps. 8-10 Strict Handstand Push-Ups
8-10 Dumbbell Goblet Squats @ 1x50/35lbs
Barbell Good Mornings
Perform hand release push-ups or kipping
3 Sets of 8-12 reps handstand push-ups if unable to do strict.
Hip Extensions

8-12 Dual Dumbbell Deadlift 3 minutes at moderate pace

5-10 Single Leg Glute Bridges (each leg) 90 seconds at recovery pace
15-20 Banded Good Mornings
BikeErg, SkiErg), Air Bike or Running.

Week 2 Day 4
Warm Up Cool Down
3 Rounds 1:00 Thread the Needle (each side) 🎞🎞

1:00 Bottom of The Bench Dip Stretch 🎞🎞
10 Burpees
10/10 Reverse Lunges
10 Banded Bent Over Rows :30 Seal Stretch 🎞🎞
Strength Workout
4 Sets of 3 reps @72% 15/10 Cal Assault Bike

Rest 2 minutes between each set. 10 Box Step Overs @ 2x50/35lbs 24"/20"
10 Devil's Press @ 2x50/35lbs
Pause for 2 seconds at the bottom of each rep. 10/10 Jumping Lunges
Stay tight and maintain tension in your legs. Do
not bounce out of the bottom. Rest 2 minutes between rounds.
Barbell Bicep Curls
3 Sets of 8-12 reps


3 Rounds (For Quality) Establish 1RM Pause Squat Snatch (2

second pause at the knee), followed by:
20 Alternating Leg V-Ups
10 Seated Leg Lifts Over Object EMOM 15
1:00 High Plank Hold (Every minute on the minute for 15 minutes)
knee)

on each rep.

Week 2 Day 5
Warm Up Cool Down

1:30 Frog Stretch 🎞🎞
1:00 Puppy Dog Stretch 🎞🎞
10 Scapular Push-Ups
10 TYIs 1:00 Happy Baby Pose 🎞🎞
Strength Workout
Bench Press (2-Second Pause) 5 Rounds
5 Sets of 6 reps @70% 2 Minutes On: 1 Minute Off

10/8 Cal Ski
Pause for 2-seconds at the bottom of each 10 Dumbbell Hang Power Cleans @ 2x50/35lbs
rep. 10 Dumbbell Push Press @ 2x50/35lbs
10 Burpees
Start round where you left off each 2-minute
3 Sets of 8-12 reps interval.
Seated Dual Dumbbell Z-Press
3 Sets of 8-12 reps


15-20 Triceps Banded Pushdown
10-15 Barbell Reverse Curls Odd minutes: 2-4 Strict HSPU
5-10 Wall Walks Even minutes: 1 Legless Rope Climb + 1 Rope
Climb
Modifications:
Only wall walk to the height you are
comfortable with. Strict HSPU to AbMat(s)
Regular Rope Climb

Single Arm Rope Row

Week 3 Day 1
Warm Up Cool Down

15/12 Cal Bike
10 Wallballs
Strength Workout
Back Squat (2-Second Pause) EMOM 20

2 Sets of 4 reps @72% Min 1: 15/12 Cal Bike
2 Sets of 2 reps @76% Min 2: 10-15 Wallballs @ 20/14lbs
Min 3: 10-15 Toes To Bar
6 Sets total. Rest 2 minutes between sets. Min 4: 10-15 Burpees
Pause for 2-seconds at the bottom of each rep.

May scale toes to bar to knees to elbow or v-
Back Rack Reverse Lunges (Alternating) ups.
4 Sets of 6 reps (each leg)

Use weight that will allow you to go unbroken.

Heavier than last week.
GHD Sit-Ups


8-12 Goblet Squats
:30 Weighted Wall Sit Hold EMOM 18
8-12 Jump Squats (Every minute on the minute for 18 minutes)
knee)

on each rep.

Week 3 Day 2
Warm Up Cool Down

15/12 Cal Ski
10 Band Pull Aparts
Strength Workout
4 Sets of 10 reps (90% of 10RM) In a 4-minute window complete:

Rest at least 2 minutes between sets.
Strict Banded Pull-Ups 10-15 Thrusters @ 95/65lbs
10-15 Pull-Ups
4 Sets of 15-20 reps 5-10 Sandbag Cleans @ 150/100lbs
Perform heavy barbell power cleans if no access to
Skull Crushers sandbag or d-ball.
4 Sets of 8-12 reps Sandbags are extremely versatile when used correctly.
Rest 90 seconds between sets. We recommend round, strongman style sandbags for
our workouts.
Recommended: Strongman Round Sandbags


8-12 Dual Dumbbell Hammer Curls
8-12 Dumbbell Lateral Raises 1 False Grip Ring Pull-Up + 1 Strict Muscle Up + 1
8-12 Dumbbell Front Raises Strict Dip

Week 3 Day 3
Warm Up Cool Down

15/12 Cal Row
Strength Workout
Deadlift 4 Rounds
1 Set of 6 reps @75% (No pause) 15/12 Cal Row

3 Sets of 6 reps @70% (2-second pause*) 15 Kettlebell Swings @ 53/35lbs
15 Kettlebell Goblet Squats @ 53/35lbs
*2-Second pause just off the floor on the 15 Lateral Burpees (over the kettlebell)
eccentric portion of each rep.
Barbell Hip Thrusts
4 Sets of 8-12 reps

Hip Extensions

8-12 Glute Bridges 4 minutes at moderate pace

8-12 Box Jumps 1 minute at recovery pace
8-12 Banded Leg Curls (each leg) 3 minutes at moderate-hard pace
Rest as needed between rounds. 2 minutes at hard pace
Rest 3 minutes between rounds

substitute 4 minutes with 800m, 3 minutes
with 600m, 2 minutes with 400m and 1 minute
with 200m.

Week 3 Day 4
Warm Up Cool Down

10 Burpees
5/5 Cossack Squats
Strength Workout

15/12 Cal Bike
Pause for 2 seconds at the bottom of each rep. 1-Minute Wall Sit
Stay tight and maintain tension in your legs. Do 10-15 Dumbbell Front Squats @ 2x50/35lbs
not bounce out of the bottom. 10-15 Dumbbell Facing Burpees
Barbell Bicep Curls
4 Sets of 8-12 reps



20 Weighted Russian Twists
10 Knee Tucks EMOM 18
20 Butterfly Sit-Ups (Every minute on the minute for 18 minutes)
knee)

on each rep.

Week 3 Day 5
Warm Up Cool Down

10 Push-Ups
Strength Workout
Bench Press AMRAP 16

2 Sets of 4 reps @75% (2-second pause*)
4 Sets of 8 reps @65% (No pause) 15/12 Cal Ski Erg
10 Dumbbell Hang Power Cleans @ 2x50/35lbs
*Pause for 2-seconds at the bottom of each 10 Dumbbell Push Press @ 2x50/35lbs
rep. 5 Wall Walks
Rest 2 minutes between sets. Only wall walk to the height you are comfortable
with or substitute with inchworms
4 Sets of 8-12 reps

Single Arm Seated Dumbbell Press


8-12 Dumbbell Reverse Flys
8-12 Narrow Push-Ups Odd minutes: 3-5 Strict HSPU
8-12 Triceps Banded Pushdown Even minutes: 2 Legless Rope Climb

Regular Rope Climb

Single Arm Rope Row

Week 4 Day 1
Warm Up Cool Down

15/12 Cal Bike
10 Kang Squats
Strength Workout
Back Squat 5 Rounds
5 Sets of 6 reps @65% Every 3 minutes, complete:

8 Back Rack Walking Lunge Steps (each leg)
Slight percentage decrease this week. This will 16 Back Squats
take place again week 8 and week 12 before
re-testing the 1RM. No pause on back squats Use weight that will allow you to go unbroken. If
from this week forward. no space to walk, perform alternating forward
lunges.
GHD Sit-Ups
Accumulate 40-60 reps in as little sets as

possible.

1:00 Weighted Wall Sit Hold
10-15 Jump Squats To Target EMOM 20
10-15 1 ½ Air Squats (Every minute on the minute for 20 minutes)
knee)

on each rep.

Week 4 Day 2
Warm Up Cool Down

15/12 Cal Ski
10 Band Pull Aparts
Strength Workout
4 Sets of 10 reps (85% of 10RM) 15 Dual Dumbbell Push Press

Rest at least 2 minutes between sets. 15 Strict Pull-Ups
Single Arm Dumbbell Tricep Extension For dual dumbbell push press, choose a weight
that you will be able to go unbroken or break it up
4 Sets of 8-12 reps (per arm) in 2 sets max.
Perform band assisted pull-ups if unable to
perform at least 5 unassisted pull-ups per round..

8-12 Dumbbell Upright Row (each arm)
8-12 Narrow Push-Ups 2 Strict Ring Muscle Ups
Max Handstand Wall Hold
Modifications:

Week 4 Day 3
Warm Up Cool Down

15/12 Cal Row
5/5 Box Step Ups
Strength Workout
Deadlift 3 Rounds
5 Sets of 4 reps @64% 15/12 Cal Row

Rest 2 minutes between sets. 10 Dumbbell Deadlifts @ 2x70/50lbs
50' Dumbbell Farmer's Carry @ 2x70/50lbs
Slight percentage decrease this week. 15 Box Jumps @ 24"/20"
This will take place again week 8 and
week 12 before re-testing the 1RM.
4 Sets of 8-12 reps

Hip Extensions

possible.
8-12 Dual Dumbbell Deadlift 3 minutes at easy pace

5-10 Single Leg Glute Bridges (each leg) 2 minutes at moderate pace
15-20 Banded Good Mornings 1 minute at recovery pace
Rest as needed between rounds. No rest between rounds
Perform this workout on the Erg (Rower, BikeErg,

SkiErg), Air Bike or Running.

Week 4 Day 4
Warm Up Cool Down

10 Burpees
Strength Workout
Front Squat 4 Rounds
5 Sets of 3 reps @65% 21 Wallballs @ 20/14lbs

Rest 2 minutes between each set. 18 Toes to Bar
15 Burpees
No pause. 12 Hand Release Push-Ups
Barbell Bicep Curls
4 Sets of 8-12 reps


20 Alternating Leg V-Ups
10 Seated Leg Lifts Over Object EMOM 20
1:00 High Plank Hold (Every minute on the minute for 20 minutes)
knee)

on each rep.

Week 4 Day 5
Warm Up Cool Down

Strength Workout
Bench Press For Time
5 Sets of 6 reps @65% 10-9-8-7...1 reps of:

Squat Cleans @ 95/65lbs
No pause. Shoulder to Overhead @ 95/65lbs
Ring Rows
Perform 10 squat cleans, 10 shoulder to
4 Sets of 8-12 reps overhead, 10 ring rows, then 9 squat cleans, 9
Rest 90 seconds between sets. shoulder to overhead, 9 ring rows, then 8...and
so on.

10-15 Barbell Reverse Curls Odd minutes: Max Strict HSPU in 30 seconds
5-10 Wall Walks Even Minutes: Max Legless Rope Climbs in 45
seconds.
Modifications:

Regular Rope Climb

Single Arm Rope Row

Week 5 Day 1
Warm Up Cool Down

15/12 Cal Bike
10 Wallballs
Strength Workout
Back Squat 4 Rounds

15 Toes to Bar
Deficit Farmer’s Hold Reverse Lunges 15 Burpees
3 Sets of 8-10 reps (each leg) Rest 2 minutes between rounds.

Place a 45 lbs plate on the ground for

deficit. Use weight that will allow you to go
unbroken. Perform all 10 reps on one leg,
before switching to the other.
GHD Sit-Ups

8-12 Goblet Squats Every 2 minutes, complete:

:30 Weighted Wall Sit Hold
8-12 Jump Squats 1 Pause Squat Clean (2 second pause at the knee)
1 Squat Clean (no pause)
Start at around 50% of 1RM and build your weight
Use a dumbbell or a kettlebell for goblet up gradually. Rest 10 seconds max between pause
movements. May scale to regular air and no pause cleans.
squats and bodyweight wall sit.

Week 5 Day 2
Warm Up Cool Down

15/12 Cal Ski
10 Band Pull Aparts
Strength Workout
Build to a heavy 8 rep, then In a 4-minute window complete:

Rest 2 minutes between sets. 15/12 Cal Ski Erg
10-15 Dumbbell Hang Power Cleans @ 2x50/35lbs
Strict Banded Chest to Bar Pull-Ups 10-15 Dumbbell Push Press @ 2x50/35lbs
(Supinated) 10-15 Hand Release Push-Ups

Even if you can do unassisted pull-ups,

use a band strong enough to allow you to
perform at least 10 reps each set. No
kipping. Control the movement on the way
down.
Skull Crushers
4 Sets of 8-12 reps

8-12 Dual Dumbbell Hammer Curls 1 Strict Ring Muscle Up

8-12 Dumbbell Lateral Raises
8-12 Dumbbell Front Raises Modifications:
Rest as needed between rounds. Band Assisted Strict Ring Muscle Up

Week 5 Day 3
Warm Up Cool Down

15/12 Cal Row
Strength Workout
Deadlift EMOM 20
3 Sets of 4 reps @73% (No pause)
2 Sets of 4 reps @69% (2-second pause*) Min 1: 15/12 Cal Row
Min 2: 10-15 Dumbbell Deadlifts @ 2x50/35lbs
*2-Second pause just off the floor on the Min 3: 10-15 Box Jumps @ 24"/20"
eccentric portion of each rep. Min 4: 10-15 Burpees
Barbell Hip Thrusts
4 Sets of 8-12 reps

Hip Extensions (Pause 2-3 sec at the top)



with 200m.

Week 5 Day 4
Warm Up Cool Down

10 Burpees
5/5 Cossack Squats
Strength Workout
4 Sets of 3 reps @74% 50 Double Unders (or 100 singles)

Rest 2 minutes between each set. 12 Alternating Pistol Squats
12 Alternating Dumbbell Snatch @ 1x50/35lbs
Pause for 2 seconds at the bottom of each 12 Burpee Box Jump Overs @ 24"/20"
rep. Stay tight and maintain tension in your
legs. Do not bounce out of the bottom. Rest 2 minutes between rounds.
Alternating Dumbbell Bicep Curls
4 Sets of 8-12 reps (each arm)

Bar Dead Hang
Accumulate 2 minutes in a dead hang

position.
20 Weighted Russian Twists Every 2 minutes, complete:

10 Knee Tucks
20 Butterfly Sit-Ups 1 Pause Squat Snatch (2 second pause at the knee)
1 Squat Snatch (no pause)
up gradually. Rest 10 seconds max between pause
and no pause movements.

Week 5 Day 5
Warm Up Cool Down

10 Push-Ups
Strength Workout

2 Sets of 3 reps @77% (2-second pause*)
3 Sets of 6 reps @72% (No pause) 15/12 Cal Bike
Rest 2 minutes between sets. 10 Thrusters @ 95/65lbs
10 Pull-Ups
*Pause for 2-seconds at the bottom of each 10 Bar Facing Burpees
rep.
Inverted Row (Pronated)
4 Sets of 8-12 reps


3 Rounds (For Quality) Handstand Push-Ups
8-12 Dumbbell Reverse Flys 5 Sets of max unbroken reps

8-12 Narrow Push-Ups Rest 2 minutes between sets.
Rope Climbs
5 Sets of 2 reps
Rest as little as possible between each ascent.
Perform rope climbs legless if able.
Modifications:

Regular Rope Climb
Single Arm Rope Row

Week 6 Day 1
Warm Up Cool Down

15/12 Cal Bike
10 Kang Squats
Strength Workout
Back Squat 4 Rounds

15/12 Cal Bike
Deficit Farmer’s Hold Reverse Lunges 10-15 Wallballs @ 20/14lbs
10-15 Sandbag Cleans @ 100/70lbs
4 Sets of 8-10 reps (each leg) 10-15 Burpees Over Sandbag
Same weight as last week. One extra set.
GHD Sit-Ups

1:00 Weighted Wall Sit Hold Every 2 minutes, complete:

10-15 Jump Squats To Target
10-15 1 ½ Air Squats 1 Pause Squat Clean (2 second pause at the knee)
Pick a target 6-10 inches above your up gradually. Rest 10 seconds max between pause
reach for jump squats. and no pause cleans.

Week 6 Day 2
Warm Up Cool Down

15/12 Cal Ski
10 Band Pull Aparts
Strength Workout
5 Sets of 8 reps (87% of 8RM) 2 Minutes On: 1 Minute Off

12/9 Cal Ski
Strict Banded Chest to Bar Pull-Ups 10 Shoulder to Overhead @ 95/65lbs
(Supinated) 10 Ring Rows
3 Wall Walks
Rest 2 minutes between sets. Start round where you left off each 2-minute interval.
Single Arm Dumbbell Tricep Extension

8-12 Dumbbell Upright Row (each arm) 1 False Grip Ring Pull-Up + 1 Strict Muscle Up
8-12 Narrow Push-Ups
Max Handstand Wall Hold Note: Perform band assisted if need to scale (video)
or 3 ring pull-up and 3 ring dips for every strict
Rest as needed between rounds. muscle up.
Modifications:

Week 6 Day 3
Warm Up Cool Down

15/12 Cal Row
5/5 Box Step Ups
Strength Workout
Deadlift 4 Rounds

2 Sets of 3 reps @77% 8/8 Weighted Step-Ups @ 1x50/35lbs
1 Set of 3 reps @80% 10 Strict Handstand Push-Ups
10 Dumbbell Goblet Squats @ 1x50/35lbs
6 Sets total. Rest 2 minutes between sets.
Reset on each rep, no touch & go reps.
4 Sets of 8-12 reps




Week 6 Day 4
Warm Up Cool Down

10 Burpees
Strength Workout
1 Set of 6 reps @73% In a 4-minute window complete:

8-12 Box Step Overs @ 2x50/35lbs 24"/20"
5 Sets total. Rest 2 minutes between each 8-12 Devil's Press @ 2x50/35lbs
set. 16-24 Jumping Lunges
No pause this week.

Bar Dead Hang
Accumulate 2 min 30 sec in a dead hang

position.
20 Alternating Leg V-Ups Every 2 minutes, complete:

10 Seated Leg Lifts Over Object
1:00 High Plank Hold 1 Pause Squat Snatch (2 second pause at the knee)

Week 6 Day 5
Warm Up Cool Down

Strength Workout
Bench Press (2-Second Pause) AMRAP 8

Rest 2 minutes between sets. 15/12 Cal Ski
10 Dumbbell Hang Power Cleans @ 2x50/35lbs
Pause for 2-seconds at the bottom of each 10 Dumbbell Push Press @ 2x50/35lbs
rep. 10 Burpees
Inverted Row (Pronated) Rest 5 minutes.
4 Sets of 8-12 reps Repeat AMRAP 8

4 Sets of 8-12 reps

15-20 Triceps Banded Pushdown 5 Sets of max unbroken reps

10-15 Barbell Reverse Curls Rest 2 minutes between sets.
5-10 Wall Walks
Rope Climbs
5 Sets of 2 reps
Only wall walk to the height you are Rest 3 minutes between sets.
comfortable with. Rest as little as possible between each ascent.
Modifications:

Regular Rope Climb
Single Arm Rope Row

Week 7 Day 1
Warm Up Cool Down

15/12 Cal Bike
10 Wallballs
Strength Workout
Back Squat AMRAP 16

2 Sets of 2 reps @82% 10-15 Wallballs @ 20/14lbs
10-15 Toes To Bar
6 Sets total. Rest 2 minutes between 10-15 Burpees
sets.
Deficit Farmer’s Hold Reverse Lunges
5 Sets of 8-10 reps (each leg)

Same weight as last week. One extra set.
GHD Sit-Ups

8-12 Goblet Squats Every 2 minutes, complete:

8-12 Jump Squats 1 Pause Squat Clean (2 second pause at the knee)
and no pause cleans.

Week 7 Day 2
Warm Up Cool Down

15/12 Cal Ski
10 Band Pull Aparts
Strength Workout
5 Sets of 8 reps (90% of 8RM) 50 Double Unders (or 100 singles)

Rest at least 2 minutes between sets. 10 Thrusters @ 95/65lbs
10 Pull-Ups
Strict Banded Chest to Bar Pull-Ups 5 Sandbag Cleans @ 150/100lbs
(Supinated)
Skull Crushers
4 Sets of 8-12 reps

8-12 Dual Dumbbell Hammer Curls 1 False Grip Ring Pull-Up + 1 Strict Muscle Up + 1
8-12 Dumbbell Lateral Raises Strict Dip
8-12 Dumbbell Front Raises
Modifications:

Week 7 Day 3
Warm Up Cool Down

15/12 Cal Row
Strength Workout
Deadlift 4 Rounds

1 Set of 2 reps @84%
2 Sets of 1 rep @87% 15/10 Cal Row
10-15 Deadlifts @ 95/65lbs
5 Sets total. Rest 2 minutes between sets. 10-15 Power Cleans @ 95/65lbs
10-15 Front Squats @ 95/65lbs
Barbell Hip Thrusts
4 Sets of 8-12 reps




with 200m.

Week 7 Day 4
Warm Up Cool Down

10 Burpees
5/5 Cossack Squats
Strength Workout

Rest 2 minutes between each set. 1-Minute Wall Sit
10 Dumbbell Front Squats @ 2x50/35lbs
Pause for 2 seconds at the bottom of each 10 Bar Facing Burpees
legs. Do not bounce out of the bottom. Rest 2 minutes between rounds.

Bar Dead Hang
Accumulate 3 minutes in a dead hang

position.
20 Weighted Russian Twists Every 2 minutes, complete:

10 Knee Tucks
20 Butterfly Sit-Ups 1 Pause Squat Snatch (2 second pause at the knee)

Week 7 Day 5
Warm Up Cool Down

10 Push-Ups
Strength Workout
Bench Press EMOM 20

2 Sets of 3 reps @79% Min 1: 15/12 Cal Ski Erg
2 Sets of 3 reps @82% Min 1: 8-12 Dumbbell Hang Power Cleans @
2x50/35lbs
6 Sets total. Rest 2 minutes between sets. Min 1: 8-12 Dumbbell Push Press @ 2x50/35lbs
Min 1: 2-4 Wall Walks
Inverted Row (Pronated)
4 Sets of 8-12 reps


8-12 Dumbbell Reverse Flys 6 Sets of max unbroken reps

8-12 Narrow Push-Ups Rest 2 minutes between sets.
Rope Climbs
6 Sets of 2 reps
Modifications:

Regular Rope Climb
Single Arm Rope Row

Week 8 Day 1
Warm Up Cool Down

15/12 Cal Bike
10 Kang Squats
Strength Workout
Back Squat AMRAP 12

Rest 2 minutes between sets. 15/12 Cal Bike
15 Wallballs @ 20/14lbs
Slight percentage decrease this week. 15 Box Jumps @ 24/20”
This will take place again week 12 before
re-testing the 1RM.
GHD Sit-Ups

possible.
1:00 Weighted Wall Sit Hold Every 2 minutes, complete:

10-15 1 ½ Air Squats 1 Pause Squat Clean (2 second pause at the knee)
and no pause cleans.

Week 8 Day 2
Warm Up Cool Down

15/12 Cal Ski
10 Band Pull Aparts
Strength Workout
Strict Press EMOM 16

Rest at least 2 minutes between sets. Odd minutes: 15/12 Cal Row
Even minutes: 1 Round of "Cindy"
"Cindy" is 5 pull-ups, 10 push-ups, 15 air squats.
8-12 Dumbbell Upright Row (each arm) 2 Strict Ring Muscle Ups
Max Handstand Wall Hold Modifications:
Rest as needed between rounds. Use band assistance.

Week 8 Day 3
Warm Up Cool Down

15/12 Cal Row
5/5 Box Step Ups
Strength Workout
Deadlift 3 Rounds

Rest 2 minutes between sets. 15 Bar Facing Burpees
10/10 Front Rack Reverse Lunges @ 95/65lbs
Slight percentage decrease this week. This will 15 Bar Facing Burpees
take place again week 12 before re-testing the
1RM.
4 Sets of 8-12 reps


possible.



Week 8 Day 4
Warm Up Cool Down

10 Burpees
Strength Workout

Rest 2 minutes between each set. 10 Front Rack Dumbbell Squats @ 2x50/35lbs
10 Burpee Box Step Overs @ 2x50/35lbs
Pause for 2 seconds at the bottom of each
legs. Do not bounce out of the bottom.

20 Alternating Leg V-Ups Every 2 minutes, complete:

1:00 High Plank Hold 1 Pause Squat Snatch (2 second pause at the
knee)
Rest as needed between rounds. 1 Squat Snatch (no pause)

up gradually. Rest 10 seconds max between
pause and no pause movements.

Week 8 Day 5
Warm Up Cool Down

Strength Workout
Bench Press (2-Second Pause) For Time
5 Sets of 3 reps @65% 10-9-8-7...1 reps of:

Dumbbell Hang Power Cleans @ 2x50/35lbs
Pause for 2-seconds at the bottom of each rep. Dumbbell Shoulder to Overhead @ 2x50/35lbs
Toes To Bar
4 Sets of 8-12 reps

15-20 Triceps Banded Pushdown 6 Sets of max unbroken reps

10-15 Barbell Reverse Curls Rest 2 minutes between sets.
5-10 Wall Walks
Rope Climbs
6 Sets of 2 reps

Modifications:

Regular Rope Climb

Single Arm Rope Row

Week 9 Day 1
Warm Up Cool Down

15/12 Cal Bike
10 Wallballs
Strength Workout
Back Squat 5 Rounds

15/12 Cal Bike
Rear Foot Elevated Split Squat 10-15 Wallballs @ 20/14lbs
10-15 Toes to Bar
4 Sets of 10 reps (each leg) 10-15 Burpees
You should have at least 30-45 seconds of rest
Hold a dumbbell or a kettlebell in each each round. Scale reps accordingly. For wallballs,
hand. use a weight that you can do unbroken or in two
sets max. May scale toes to bar to knees to elbow
GHD Sit-Ups or v-ups.

4 Rounds (For Quality) Establish 1RM Squat Clean, followed by:
8-12 Goblet Squats EMOM 12

8-12 Jump Squats 1 Squat Clean
Rest as needed between rounds. Technical lift. Do not max out. For EMOM use
weight 60-70% of your weight from the first part.
Use a dumbbell or a kettlebell for goblet Maintain correct form each rep.
movements. May scale to regular air
squats and bodyweight wall sit.

Week 9 Day 2
Warm Up Cool Down

15/12 Cal Ski
10 Band Pull Aparts
Strength Workout
Build to a heavy 6 rep, then 15/12 Cal Ski Erg

5 Sets of 6 reps (85% of 6RM) 10 Dumbbell Hang Power Cleans @ 2x50/35lbs
Rest 2 minutes between sets. 10 Dumbbell Push Press @ 2x50/35lbs
10 Hand Release Push-Ups
Strict Banded Chest to Bar Pull-Ups
(Pronated) Rest 2 minutes between rounds.

Even if you can do unassisted pull-ups, use a

band strong enough to allow you to perform at
least 10 reps each set. No kipping. Control the
movement on the way down.
Skull Crushers
4 Sets of 8-12 reps

8-12 Dual Dumbbell Hammer Curls Every 2 minutes, complete:

8-12 Dumbbell Front Raises 1 Strict Muscle up + 2 Kipping Muscle Ups

Week 9 Day 3
Warm Up Cool Down

15/12 Cal Row
Strength Workout
Deadlift AMRAP 20
3 Sets of 2 reps @81% 15/12 Cal Row
15 Dumbbell Deadlifts @ 2x50/35lbs
4 Sets total. Rest 2 minutes between sets. 15 Box Jumps @ 24"/20"
15 Burpees
Barbell Hip Thrusts
4 Sets of 8-12 reps

Hip Extensions (Weighted)



with 200m.

Week 9 Day 4
Warm Up Cool Down

10 Burpees
5/5 Cossack Squats
Strength Workout

Dual Dumbbell Bicep Curls 6-10 Alternating Pistol Squats
6-10 Alternating Dumbbell Snatch @ 1x50/35lbs
4 Sets of 8-12 reps 8-12 Burpee Box Jump Overs @ 24"/20"
Use a box or hold a rig for balance to scale
Farmer’s Carry Walk pistols or perform goblet reverse lunges.
4 Sets of 50ft (15m) farmer’s carry walk

Use heavy kettlebells or dumbbells. This

should really challenge your grip.
4 Rounds (For Quality) Establish 1RM Squat Snatch, followed by:
20 Weighted Russian Twists EMOM 12

10 Knee Tucks
20 Butterfly Sit-Ups 1 Squat Snatch + Overhead Squat
Maintain correct form each rep.

Week 9 Day 5
Warm Up Cool Down

10 Push-Ups
Strength Workout
Bench Press EMOM 35

Min 2: 10-15 Thrusters @ 95/65lbs
6 Sets total. Rest 2 minutes between sets. Min 3: 10-15 Pull-Ups
Min 4: 10-15 Bar Facing Burpees
Barbell Bent Over Row Min 5: Rest
4 Sets of 8-12 reps


8-12 Dumbbell Reverse Flys Odd minutes: 5-10 Strict Handstand Push-Ups
8-12 Narrow Push-Ups Even minutes: 1-2 Legless Rope Climbs
Modifications:
Regular Rope Climb

Single Arm Rope Row

Week 10 Day 1
Warm Up Cool Down

15/12 Cal Bike
10 Kang Squats
Strength Workout
Back Squat 5 Rounds

Rest 2 minutes between sets. 15 Thrusters @ 95/65lbs
15 Sandbag Cleans @ 100/70lbs
Rear Foot Elevated Split Squat 15 Burpees Over Sandbag
4 Sets of 8 reps (each leg) Rest 2 minutes between rounds.

Use weight that will allow you to go

unbroken. Heavier than last week.
GHD Sit-Ups

1:00 Weighted Wall Sit Hold EMOM 15

10-15 1 ½ Air Squats 1 Squat Clean
Pick a target 6-10 inches above your Maintain correct form each rep.
reach for jump squats.

Week 10 Day 2
Warm Up Cool Down

15/12 Cal Ski
10 Band Pull Aparts
Strength Workout
Strict Press AMRAP 10

Rest at least 2 minutes between sets. 15/12 Cal Ski
15 Shoulder to Overhead @ 95/65lbs
Strict Banded Chest to Bar Pull-Ups 15 Ring Rows
(Pronated) 5 Wall Walks
4 Sets of 10-15 reps Rest 5 minutes.

Repeat AMRAP 10

8-12 Dumbbell Upright Row (each arm) Every 2 minutes, complete:

Max Handstand Wall Hold 1 Strict Muscle up + 3 Kipping Muscle Ups

Week 10 Day 3
Warm Up Cool Down

15/12 Cal Row
5/5 Box Step Ups
Strength Workout
Deadlift 5 Rounds

15/12 Cal Row
4 Sets total. Rest 2 minutes between sets. 15 Wallballs @ 20/14lbs
15 Box Step Overs @ 1x50/35lbs
Reset on each rep, no touch & go reps. 60 Double Unders (or 120 singles)
4 Sets of 8-12 reps




Week 10 Day 4
Warm Up Cool Down

10 Burpees
Strength Workout

Rest 2 minutes between each set. 10 Box Step Overs @ 2x50/35lbs 24"/20"
10 Devil's Press @ 2x50/35lbs
Dual Dumbbell Bicep Curls 10/10 Jumping Lunges
4 Sets of 8-12 reps Rest 2 minutes between rounds.

Farmer’s Carry Walk


20 Alternating Leg V-Ups EMOM 15

1:00 High Plank Hold 1 Squat Snatch + Overhead Squat

Week 10 Day 5
Warm Up Cool Down

Strength Workout
Bench Press 6 Rounds
4 Sets of 2 reps @84% 2 Minutes On: 1 Minute Off

10/8 Cal Ski
Barbell Bent Over Row 10 Dumbbell Hang Power Cleans @
2x50/35lbs
4 Sets of 8-12 reps 10 Dumbbell Push Press @ 2x50/35lbs
Rest 90 seconds between sets. 10 Burpees
Seated Dual Dumbbell Z-Press Start round where you left off each 2-minute
interval.
4 Sets of 8-12 reps
15-20 Triceps Banded Pushdown Odd minutes: 5-10 Strict Handstand Push-Ups
10-15 Barbell Reverse Curls Even minutes: 1-2 Legless Rope Climbs
5-10 Wall Walks
Modifications:
Only wall walk to the height you are comfortable Pike Push-Up (Feet elevated)
with. Pike Push-Up (Feet on the ground)
Regular Rope Climb

Single Arm Rope Row

Week 11 Day 1
Warm Up Cool Down

15/12 Cal Bike
10 Wallballs
Strength Workout
Back Squat EMOM 28

2 Sets of 1 rep @82% Min 2: 10-15 Wallballs @ 20/14lbs
Min 3: 10-15 Toes To Bar
6 Sets total. Rest 2 minutes between Min 4: 10-15 Burpees
sets.
Rear Foot Elevated Split Squat
4 Sets of 6 reps (each leg)

Use weight that will allow you to go

unbroken. Heavier than last week.
GHD Sit-Ups

8-12 Goblet Squats EMOM 18

8-12 Jump Squats 1 Squat Clean

Week 11 Day 2
Warm Up Cool Down

15/12 Cal Ski
10 Band Pull Aparts
Strength Workout
6 Sets of 6 reps (90% of 6RM) In a 4-minute window complete:

Strict Banded Chest to Bar Pull-Ups 10-15 Thrusters @ 95/65lbs
(Pronated) 10-15 Pull-Ups
5-10 Sandbag Cleans @ 150/100lbs
Skull Crushers
5 Sets of 8-12 reps

8-12 Dual Dumbbell Hammer Curls Every 2 minutes, complete:

8-12 Dumbbell Front Raises 2 Strict Muscle ups + 2 Kipping Muscle Ups

Week 11 Day 3
Warm Up Cool Down

15/12 Cal Row
Strength Workout
Deadlift 5 Rounds
4 Sets of 1 rep @90% 15/12 Cal Row

Rest 2 minutes between sets. 15 Kettlebell Swings @ 53/35lbs
15 Kettlebell Goblet Squats @ 53/35lbs
Reset on each rep, no touch & go reps. 15 Lateral Burpees (over the kettlebell)
Barbell Hip Thrusts Rest 2 minutes between rounds.
5 Sets of 8-12 reps




with 200m.

Week 11 Day 4
Warm Up Cool Down

10 Burpees
5/5 Cossack Squats
Strength Workout
1 Set of 3 reps @84% In a 4-minute window complete:

2 Sets of 1 rep @91% 15/12 Cal Bike
1-Minute Wall Sit
5 Sets total. Rest 2 minutes between each 10-15 Dumbbell Front Squats @ 2x50/35lbs
set. 10-15 Bar Facing Burpees
Dual Dumbbell Bicep Curls
5 Sets of 8-12 reps

Farmer’s Carry Walk


20 Weighted Russian Twists EMOM 18

10 Knee Tucks
20 Butterfly Sit-Ups 1 Squat Snatch + Overhead Squat

Week 11 Day 5
Warm Up Cool Down

10 Push-Ups
Strength Workout

2 Sets of 2 reps @87% 15/12 Cal Ski Erg
2 Sets of 1 rep @90% 10 Dumbbell Hang Power Cleans @
2x50/35lbs
5 Sets total. Rest 2 minutes between sets. 10 Dumbbell Push Press @ 2x50/35lbs
5 Wall Walks
Barbell Bent Over Row
5 Sets of 8-12 reps


8-12 Dumbbell Reverse Flys Odd minutes: 5-10 Strict Handstand Push-Ups
8-12 Narrow Push-Ups Even minutes: 1-2 Legless Rope Climbs
Modifications:
Regular Rope Climb

Single Arm Rope Row

Week 12 Day 1
Warm Up Cool Down

15/12 Cal Bike
10 Kang Squats
Strength Workout
Back Squat 4 Rounds

45 Air Squats
Re-test your Back Squat 1RM next week. 1-Minute Wall Sit
GHD Sit-Ups

possible.
1:00 Weighted Wall Sit Hold EMOM 20

10-15 1 ½ Air Squats 1 Squat Clean

Week 12 Day 2
Warm Up Cool Down

15/12 Cal Ski
10 Band Pull Aparts
Strength Workout
4 Sets of 6 reps (85% of 6RM) 30 Double Unders (or 60 singles)

Rest at least 2 minutes between sets. 20 Dumbbell Hang Squat Cleans @ 2x50/35lbs
10 Dumbbell Push Press @ 2x50/35lbs
Re-test your Strict Press 1RM next week.

8-12 Dumbbell Upright Row (each arm) Every 2 minutes, complete:

Max Handstand Wall Hold 2 Strict Muscle ups + 3 Kipping Muscle Ups

Week 12 Day 3
Warm Up Cool Down

15/12 Cal Row
5/5 Box Step Ups
Strength Workout
Deadlift For Time
3 Sets of 3 reps @70% 10 Alternating Dumbbell Snatch @ 50/35lbs

Rest 2 minutes between sets. 5 Burpees Over Dumbbell
8 Alternating Dumbbell Snatch @ 50/35lbs
Re-test your Back Squat 1RM next week. 5 Burpees Over Dumbbell
Barbell Good Mornings 5 Burpees Over Dumbbell
4 Sets of 8-12 reps 5 Burpees Over Dumbbell
Rest 2 minutes between sets. 2 Alternating Dumbbell Snatch @ 50/35lbs
5 Burpees Over Dumbbell

possible.

Perform this workout on the Erg (Rower, BikeErg,

SkiErg), Air Bike or Running.

Week 12 Day 4
Warm Up Cool Down

10 Burpees
Strength Workout
Front Squat For Time
3 Sets of 3 reps @70% 15-9-6-3-6-9-15 reps of

Single Arm Devil Press @ 50/35lbs
Re-test your Front Squat 1RM next week. Toes To Bar
Dual Dumbbell Bicep Curls Perform 50 double unders (or 100 singles) after
each round.
5 Sets of 8-12 reps
20 Alternating Leg V-Ups EMOM 20

1:00 High Plank Hold 1 Squat Snatch + Overhead Squat

Week 12 Day 5
Warm Up Cool Down

Strength Workout
Bench Press 3 Rounds
5 Sets of 3 reps @75% 20 Push-Ups

Rest 2 minutes between sets. 20 Dumbbell Hang Power Snatch @ 50/35lbs
20 Goblet Squats @ 50/35lbs
Re-test your Bench Press 1RM next week.
5 Sets of 8-12 reps

15-20 Triceps Banded Pushdown Odd minutes: 5-10 Strict Handstand Push-Ups
10-15 Barbell Reverse Curls Even minutes: 1-2 Legless Rope Climbs
5-10 Wall Walks
Modifications:
Regular Rope Climb

Single Arm Rope Row

Congratulations!
You’ve completed the 12-Week Functional Strength Program!
If you ever have questions about the program, please reach out to us via our
website. We’re fully here to help you achieve your fitness goals.
What’s Next?
If you are looking to continue your fitness journey, check out the additional
programming options we have available by visiting the link below:
https://www.onlinewod.com/next/
Replace excuses with effort and keep training hard!
All the best,
The Team at OnlineWOD
CONGRATULATIONS

Functional Strength Program v2.01 HSDGBH

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Agreement and Release of Liability

In consideration of being allowed to participate in the activities and programs offered by

AGREEMENT AND RELEASE OF LIABILITY

Please take your time to find the following 1RMs:

Back Squat Test - Build to Heavy Single

Bench Press Test - Build to Heavy Single

Strict Press Test - Build to Heavy Single

Handstand Push-Ups Test

Max Unbroken Set Strict HSPU

Deadlift Test - Build to a Heavy Single

Front Squat Test - Work to a Heavy Single

Squat Clean Test - Build to Heavy Single

Max Unbroken Strict Ring Muscle-ups

Work Hard and Good Luck!

3 Rounds 2:00 Pigeon Pose (each side) 🎞🎞

Back Squat (2-Second Pause) 4 Rounds

5 Sets of 6 reps @64% In a 4-minute window complete:

If GHD Sit-Ups cause lower back pain, stop at

Timer App: iPhone AppStore | Google Play Store

3 Rounds (For Quality) Establish 1RM Pause Squat Clean (2 second

1 ALL PROGRAMS | DAILY TRAINING PLAN | ENDURANCE TRAINING PLAN

3 Rounds 1:00 Bottom of The Bench Dip Stretch 🎞🎞

Strict Press 4 Rounds

Build to a heavy 10 rep, then 15/12 Cal Ski Erg

3 Sets of 8-12 reps

Recommended: Resistance Bands

3 Rounds (For Quality) EMOM 6

2 ALL PROGRAMS | DAILY TRAINING PLAN | ENDURANCE TRAINING PLAN

3 Rounds 1:30 Low Dragon Stretch (each side) 🎞🎞

Deadlift (2-Second Pause) AMRAP 16

3 Sets of 8-12 reps

3 Sets of 15-20 reps.

Use a GHD machine or a Roman Chair.

3 Rounds (For Quality) 4 Rounds

8-12 Glute Bridges 2 minutes at very easy pace

Perform this workout on the Erg (Rower,

3 ALL PROGRAMS | DAILY TRAINING PLAN | ENDURANCE TRAINING PLAN

3 Rounds 1:30 Frog Stretch 🎞🎞

Front Squat (2-Second Pause) 4 Rounds

4 Sets of 4 reps @69% In a 4-minute window complete:

3 Sets of 20-30 seconds

Accessory Work Weightlifting (Optional)

3 Rounds (For Quality) Establish 1RM Pause Squat Snatch (2 second

Technical lift. 60-70% of your weight from the

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3 Rounds 1:00 Seated Straddle Stretch 🎞🎞

Bench Press (2-Second Pause) EMOM 20

Timer App: iPhone AppStore | Google Play Store

Accessory Work Gymnastics Work (Optional)

3 Rounds (For Quality) EMOM 10

Rest as needed between rounds. Modifications:

Strict HSPU to AbMat(s)

Regular Rope Climb

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3 Rounds 1:00 Half Front Split Pose (each side) 🎞🎞

Back Squat (2-Second Pause) 4 Rounds

5 Sets of 4 reps @68% 15/12 Cal Bike

Back Rack Reverse Lunges (Alternating) Rest 2 minutes between rounds.

4 Sets of 8 reps (each leg) Perform moderately heavy barbell power

3 Sets of 10-15 reps

Recommended: Strongman Round Sandbags

3 Rounds (For Quality) Establish 1RM Pause Squat Clean (2 second

6 ALL PROGRAMS | DAILY TRAINING PLAN | ENDURANCE TRAINING PLAN