J2FIT
Functional Fitness, General Fitness, Strength & Conditioning, Obstacle Course Racing, Miscellaneous, Personal Training, First Responders, Multi-sportThis is the perfect training program (either supplemental or as a stand alone) fitness regimen to build basis strength, sound movement, and increase lean muscle. In addition, this program will be geared to develop endurance (both cardiovascular and muscular) and shed bodyfat through high-intensity circuits and daily WODs.
Every workout will be include warm-up, strength, lean muscle training (bodybuilding), and a high intensity workout (fat loss and endurance).
This program is perfect for beginners looking for a challenging yet doable program, one that will kickstart their training.
This program is also perfect for CrossFit, Weightlifting, or endurance athletes looking to build functional fitness to help improve performance AND PREVENT INJURY from their sport.
Take a look at the sample week to see that program at work!
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
PT- Back: Scapular clock
3 x 5
A2
Dead Bug
3 x 10
A3
RNT Lunge
3 x 10
B1
Barbell Squat Jump
4 x 5
B2
Single Leg Glute Bridge
4 x 5
C1
Double Kettlebell Squat
5 x 5
C2
Wide Grip Pull Ups
5 x 5
Metcon
D
Perform 5 Rounds 100m Row 15 Air Squats 20 Sit Ups
A1
Wall Sit
3 x 0:30
A2
Shoulder Pre-Hab
3 x 8
A3
Hanging Scapular Circles
3 x 8
B1
Double KB Push Press
4 x 5
B2
Med Ball Slam
4 x 5
C1
Single Arm Dumbbell Press
5 x 5
C2
Sumo Deadlift High Pull
5 x 5
Bodybuilding
D
Perform 3 sets of 12-15 reps per exercise. - Seated Row or Dumbbell Row - Incline Dumbbell Bench press - Lat Pulldown - Shoulder Side Raises
A1
X-Band Walk
3 x 10
A2
Banded Clam Shell
A3
Good Morning
3 x 10
B
Hang Power Clean
4 x 5 @ 60 %
C1
Sumo Deadlift
5 x 5
C2
Ring Rows
4 x 10
Metcon
D
5 Rounds 30 seconds Treadmill Push (make sure treadmill off) *insert sled push for speed with moderate load if no treamill OR 100m run 30 seconds Weighted Plank 30 seconds hip raise (bodyweight) 30 seconds Burpee
A1
Kang Squat
4 x 5
A2
PT- Back: Scapular clock
4 x 5
A3
Deep Squat Breathing
4 x 10
B
Seated Box Jump
5 x 5
C1
Barbell Bench Press
5 x 5
C2
DB Windmill
5 x 5
C3
Lateral Lunge
5 x 10
Bodybuilding
D
Perform 3 set of 12-15 reps per movement below - Behind the Neck Snatch Grip Press - Elevator Dip (on rings if can) - Single Arm Row - Pallof Press
Michael Dewar
Weightlifting Coach, NCAA Strength and Conditioning Coach, Athlete, Outdoorsman
