J2FIT
Functional Fitness, General Fitness, Strength & Conditioning, Multi-sport, Miscellaneous, First Responders, Personal Training, Obstacle Course RacingThis 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 fitness athletes looking for a challenging yet doable program, one that will accompany their training (CrossFit, running, etc).
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
Warm Up
A
Perform 4 Rounds 250m Row or 1/4 jog Lying Shoulder Dislocates x 10 Turkish Get Up x 3/arm Wall Sit x 30 seconds
B1
Pause Back Squat
5 x 5
B2
Double Kettlebell Asymmetrical Z Press
5 x 10
Functional Fitness
C
Perform 4 Rounds As Fast As Possible - Dumbbell Power Clean + Press x 10 - Deficit Push Up x 15 - Dumbbell Walking / Reverse Lunge x 20
Warm Up
A
1000m Row or 1/2 mile jog 3 Rounds - Barbell Glute Bridge (light, work to activate the glutes) x 15 - Banded / TRX Face Pull (light) x 15 - Bodyweight Squat Jump x10
B1
Barbell RDL
4 x 10
B2
DB Renegade Row
4 x 10
Functional Fitness
C
Complete all reps per exercise, then move onto next movement (can break up reps as needed) 60 Hanging Leg Raise 50 Double Kettlebell Swings (20kg/12kg) 40 Pull/Chin Ups (use band is need help) 30 Barbell Pendlay Rows (50% of RDL Weight)
Wall Sit
A
Perfom 4 Sets - Wall Squat x 10 - Squat Jump (bar only) x 8 - Barbell Strict Press (bar only) x10 - Wall Walk-Up x2
B1
Push Press
5 x 5
B2
Bulgarian Split Squat
4 x 8
Functional Fitness
C
Perform 4 Rounds - Stability Ball Dumbbell Chest Press x 12-15 - Leg Press x12-15 - Close Grip Plank x 1 minute - Seated Dumbbell Lateral Raises x 12-15
Jog
A
1/2 Mile Jog 3 Rounds 10 Kettlebell Swings 10 Goblet Squats 10 Burpees
B
Power Clean
5 x 5
Functional Fitness
C
4 Rounds Pull Up x 5 DB Snatch x5/arm (10 total) Crossover Step Up x10/leg (20 total) Row 500m
Michael Dewar
Weightlifting Coach, NCAA Strength and Conditioning Coach, Athlete, Outdoorsman
