Fit To Freak
Response Fitness Australia
Tactical / Military, Functional Fitness, Combat Sports, Law EnforcementPretty simple.... are you fit?
Do you have what it takes to be a freak?
Challenge yourself now. Give it a crack.
A
Bench Press
3, 3, 3, 3, 3, _ @ 80 %
B
Close Grip Push-Up
3 x 6
C
DB Pullover
3 x 15
D
Skull Crushers
4 x 15
E
Pull-Up
3 x 10
F
Juarez Valley 20 Push Ups
20, 19, 18, 17, 16, 15, 14, 13, 12, 11 @ 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
G
Sit-up
3 x 30
A
Neck Extension
3 x 10
B
Neck Flexion
3 x 15
C
GITTLESON SHRUG
3 x 8
D
Sit-up
20, 20, 20, 10, 10
E
Plank
F
90/90 SEATED CABLE ROW
2 x 10
G
SEATED BENCH HIP FLEXOR SIT UP
2 x 7
H
CABLE ROTATION
2 x 8
I
VIOLENT CABLE ROTATION
2 x 8
A
Back Squat
3, 3, 3, 3, 3, _ @ 80 %
B
Zercher Squat
2 x 8
C
Romanian Deadlift
4 x 8
D
Walking Lunges
E
Prison Squat
4 x 10
F
Cable Crunch
5 x 15
A1
Sled Push
4 x 10
A2
Backward Sled Drag
4 x 10
B
BIG TOE STRETCH
2 x 0:30
C
Calf Stretch Single Leg
1 x 1:30
D
JEFFERSON CURL STRETCH
20, 15, 15
E
Tibialis Raise
3 x 15
F
Poliquin Stepup
2 x 15
G
ATG Split Squat
2 x 25
H
Back Extension
2 x 20
I
Incline Bench Pigeon Stretch
2 x 0:30
J
DB External Rotation
2 x 8
A
Swimming
@ 1000
Warm Up
A
800 Meter jog 10 x bw squats 10 x burpee slow tempo 10 x hip bridge 10 x full body twist
Circuit
B
1- 500M Ski Erg ( Comfortable pace, aim to never go slower then this time throughout the session eg. 2:00/500m ) 2- 70 Push Ups 3- 500M Ski Erg 4- 70 KB Swings ( 14kg/20kg ) 5- 500M Ski Erg 6- 70M Sled Push or 70 Weight Plate Lunges ( 10kg/15kg ) 7- 500M Ski Erg 8- 70 DB Burpees ( 5kg / 10kg ) 9- 500M Ski Erg 10- 70 Pull Ups 11- 500M Ski Erg
C
Cool Down
1 x 10:00
A
Run
1 x 5000
Warm Up:
A
25 x Knee to chest jumps 50 x Squats 50 x Sit-ups 800 Meter jog Dynamic body warm up ( Think arm swings, leg swings, body twist, lunges, deep burpees ) Get Warm and Mobile!
Main Workout
B
5 Rounds for Time 10 x Box Jumps 10 x Sit-ups 10 x Squats 500 Meter Row
Finisher
C
100 Burpees for time. Cool down with 10 minutes of Foam Rolling, Trigger Therapy and Static Stretches.
