Fit To Freak

Response Fitness Australia

Tactical / Military, Functional Fitness, Combat Sports, Law Enforcement
Coach
Response Fitness

Pretty simple.... are you fit?

Do you have what it takes to be a freak?

Challenge yourself now. Give it a crack.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
General Gym Access // Barbell + Weights // Kettlebells
Recommended
Crossfit Gym Access // Grit
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Sample Week
Week 1 of 7-week program
Sunday
Long Run 

A

Run

1 x 12000

Sunday
UPDATED FUTURE PROOF

A1

Sled Push

4 x 10

A2

Backward Sled Drag / BACKWARD WALK TREADDY

4 x 10

B

BIG TOE STRETCH

0:30, 0:30, 0:15

C

Calf Stretch Single Leg

1 x 1:30

D

ATG Split Squat

3 x 6

E

Tibialis Raise

3 x 15

F

Seated Good Morning

3 x 12

G

Poliquin Stepup

2 x 15

H

Incline Bench Pigeon Stretch

2 x 0:30

I

DB External Rotation

2 x 12

J

Powell raise

2 x 10

Sunday
Assault Bike Death

A

Airdyne

1 x 20:00

Monday
STRENGTH 3A final

A

Back Squat

12, 12, 12, _

B

Bench Press

12, 12, 12, _

C

Pull-Up

12, 12, 12, _

D

Overhead Press

12, 12, 12, _

CORE + HOLDS

E

4 ROUNDS 1 Minute Plank 20 Sit Ups 1 Minute Squat Hold 20 Air Squats 2 Minute Push Up Hold

Monday
AM Bag Work + Core 

Round 1

A

30 seconds on 30 seconds off for 6 rounds Jabs Hooks Jabs and Cross

Round 2

B

3 x rounds Hooks light for 30 seconds Plank for 30 seconds Hooks heavy for 30 seconds One minute of active recovery in boxer bounce

Round 3

C

Endurance rounds x 5 1 minute all out on the bag 30 second active recovery

Circuit

D

5 ROUNDS 1 minute plank 20 sit ups

Tuesday
Run Intervals 

A

Run

1 x 1000

B

Run

Tuesday
SWIMMING RECOVERY

A

Swimming

@ 1000

Tuesday
Seal Fit Session 

Circuit

A

5 Rounds 20 x Navy Seal Burpees 20 x Sit ups ( plate 20kg ) 20 x BW squats 10 x Pull ups

B

Dip

5 x 3

Wednesday
STRENGTH 3B

A

Step-Ups

12, 12, 12, _

B

Deadlift

12, 12, 12, _

C

Incline DB Bench Press

12, 12, 12, _

D

Pendlay Row

12, 12, 12, _

Wednesday
Assault Bike Death

A

Airdyne

1 x 20:00

Conditioning

B

CORE + HOLDS

4 ROUNDS 1 Minute Plank 20 Sit Ups 1 Minute Squat Hold 20 Air Squats 2 Minute Push Up Hold

Thursday
PM Time Trial Run + Yo Yo

A

YoYo Intermittent Recovery Test

B

Run

1 x 6000

Thursday
AM Work Capacity

Circuit

A

5 Rounds ( working weight up to you ) 12 front squats 12 box jumps 12 deadlifts 20 kb walking lunges 12 broad jumps Core 50 toes to bar

Friday
Stair Master

A

Run

1 x 1000

B

Stairs

Conditioning

C

CORE + HOLDS

4 ROUNDS 1 Minute Plank 20 Sit Ups 1 Minute Squat Hold 20 Air Squats 2 Minute Push Up Hold

Friday
Bag Work 

Round 1

A

30 seconds on 30 seconds off for 6 rounds Jabs Hooks Jabs and Cross

Round 2

B

3 x rounds Hooks light for 30 seconds Plank for 30 seconds Hooks heavy for 30 seconds One minute of active recovery in boxer bounce

Round 3

C

Endurance rounds x 5 1 minute all out on the bag 30 second active recovery

Friday
UPDATED FUTURE PROOF

A1

Sled Push

4 x 10

A2

Backward Sled Drag / BACKWARD WALK TREADDY

4 x 10

B

BIG TOE STRETCH

0:30, 0:30, 0:15

C

Calf Stretch Single Leg

1 x 1:30

D

ATG Split Squat

3 x 6

E

Tibialis Raise

3 x 15

F

Seated Good Morning

3 x 12

G

Poliquin Stepup

2 x 15

H

Incline Bench Pigeon Stretch

2 x 0:30

I

DB External Rotation

2 x 12

J

Powell raise

2 x 10

Saturday
Light walk + Active Recovery

A

Walk

1 x 60:00

Saturday
Pre Bed Session 

Pre Bed Fun

A

100 x push ups 100 x air squats 100 x sit ups or plank for max time

Saturday
PM HYROX

Circuit

A

500M ROW ( AIM FOR SUB 2:30 EVERY ROW ) 40M WALKING LUNGES ( 10KG/20KG DBS ) 500M ROW 40M SLED PULL OR SIMILAR EX ( GO HEAVY ) 500M ROW 40M BURPEE BROAD JUMPS 500M ROW 40 X MAN MAKERS ( 5KG/10KG X 2 DBS ) 500M ROW 40 X SIT UPS WITH PLATE ( 5KG/10KG ) 500M ROW COOL DOWN

Fit To Freak