This programme is for the all round athlete who is looking to enhance their overall fitness in all aspects. If you want to be prepared for anything that could possibly be thrown your way, this will help. Become more mobile, gain strength AND run faster. Become more athletic as you work no becoming faster and stronger and skyrocketing your fitness to the next level. The balance of this training allows you to develop in all areas. Perfect for athletes wanting a variety within their training regime.
Warm up Prep
A
2-3 mins (of your choice) - run / row / ski / bikes / skipping 2 x rounds of... 5 / 5 x KB windmill 10 x band pull apart 10 x scap pull ups 10 x bridge reach-over
B
Bench press (SHF)
5 x 5
C1
Deadlift (SHF)
@ 10
C2
Stir the pot (SHF)
3 x 10
C3
Lat pull down (SHF)
3 x 12
Met-Con
D
12-9-6 Pull ups DB Thrusters Burpees
E
Rowing (SHF)
1 x 1500
F1
Pigeon on box (SF)
1 x 1:00
F2
Hip flexor quad stretch (SF)
1 x 1:00
F3
Wide childs pose with side stretch (SF)
@ 1:00
Warm up Prep:
A
2-3 mins (of your choice) - skipping / run / row / ski / bikes 2 x rounds of... 10 x overhead lunges 10 x hamstring curls 10 / 10 x band glute walks 10 x wide climbers
B
Air runner / Running (NEW)
5 x 400
C1
Front Squat (SHF)
3 x 10
C2
Russian swings (SHF)
3 x 15
C3
Push up (SHF)
3 x 20
D1
Push press (SHF)
3 x 10
D2
Bent over row (SHF)
3 x 10
D3
Farmers carry (NEW)
3 x 50
E1
Wall ball (SHF)
3 x 15
E2
Hang Power clean (SHF)
3 x 10
E3
Strict toes to bar (SF)
3 x 5
Warm up Prep
A
2-3 mins (of your choice) - run / row / ski / bikes / skipping 2 x rounds of... 10 x squat and reach 10 x banded glute bridges 10 x around the world 10 x scorpion
B
Back squat (SHF)
5 x 5
C1
Skull crusher DBs (SF)
@ 10
C2
Chest flyes (SF)
3 x 10
C3
Gorilla rows (SHF)
3 x 20
Met-Con
D
EMO4M ' 12 Minute 1 - Push up (45 secs max reps : 15 secs transition) Minute 2 - Russian swings (45 secs max reps : 15 secs transition) Minute 3 - Battle ropes (45 secs max reps : 15secs transition) Minute 4 - Hanging knee raises (45 secs max reps : 15 secs transition)
E1
Ski erg (SHF)
1 x 800
E2
Air runner / Running (NEW)
1 x 800
F1
Pigeon on box (SF)
1 x 1:00
F2
Hip flexor quad stretch (SF)
1 x 1:00
F3
Wide childs pose with side stretch (SF)
@ 1:00
Warm up Prep:
A
2-3 mins (of your choice) - skipping / run / row / ski / bikes 2 x rounds of... 10 x scap push ups 10 x deadbugs 10 x stir the pot 10 x band back to front 10 x goblet squat
B
Ski erg (SHF)
8 x 150
C1
Romanian Deadlift (SHF)
3 x 10
C2
Bench Press DBs (SF)
3 x 15
C3
Pull up (SHF)
D1
Strict press - DBs / Seated / Back Support (SHF)
3 x 10
D2
Cable crunches (SF)
3 x 20
D3
Shrugs (NEW)
3 x 12
E1
Air runner / Running (NEW)
500, 250
E2
Sled push (SHF)
2 x 220.46 @ 50, 25
Founder, owner and head coach at Superhero Fitness. With many years of experience that has enhanced the quality of life of thousands of people during his coaching career. You are welcome to join that list of improving the quality of life / sporting performance.
Founder, owner and head coach at Superhero Fitness. With many years of experience that has enhanced the quality of life of thousands of people during his coaching career. You are welcome to join that list of improving the quality of life / sporting performance.
Train for your body to be able to take on anything. This Hybrid programme puts the FUN in functional
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